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How the Goal Changes the Approach

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goal-approachHaving a goal is essential to making things happen with your body. The actual goal itself will make a huge difference in the road map you follow to achieve success. The goal determines the path you will take.

I began to seriously think about this when reading a Facebook post by NPC Bikini competitor Katrina McLellan. Essentially she stated that her's is a lifestyle that has nothing whatsoever to do with a competition preparation. While I understand what she is saying, as I contemplated the comment she made I realized that it has a lot of depth to it.

The Approach for Getting Fit

Many people want to “get in shape” or “just tone up.” While both things seem to be about losing weight (and likely they are), they are about fitness in general. A person who makes these two comments really just wants to improve their overall fitness levels. How that is done varies dramatically from other goals like bodybuilding or contest preparation.

Getting fit involves making some changes to how you eat along with some changes to your fitness program. Notice that I did not make any representation as to how drastic those changes need to be. The extreme nature of the changes will depend upon how far you have to go to get fit. For some people it will just be a matter of actually exercising. For other people it will be a matter of completely overhauling their nutrition and exercise programs. Which approach is used will depend upon the goal and the situation at the time the goal is attacked.

The Approach for Getting Ripped

Many people want “a six-pack” or they want to “be ripped” and those goals require very different approaches from the “Getting Fit” crowd. These people are going to rely heavily on the food they eat. They will be very struct with their eating. They will have very few cheat days because to get shredded you have to eat right. You cannot and will not out train a bad diet. I suggest that if you are someone who wants to get ripped you should own a copy of “Getting to Shredded” by Chris Albert.

The Approach for Stepping on Stage

Some people decide at some point that they want to step on stage and present the best physique they possibly can. For these people the approach will be a focused and intense combination of diet and exercise. Both things need to be completely dialed in for there to be success. Stepping on stage requires muscular definition and size. These things are achieved by eating right and working out with extreme intensity. Contest preparation is not for the faint of heart. In the end you will have a combination of the first two approaches–you will be fit and you will be ripped.

Conclusion

Be sure to attach your approach to the goal you are attempting to achieve. By matching your approach to your goal you will give yourself a better chance at success. Think it through and choose the right approach. That's my advice.

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Monday Madness: Traps that Threaten

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traps-that-threatren

Having incredible traps really makes the back look so much more impressive. Bigger traps make your entire upper body look bigger. In today's “Monday Madness” we look at a workout that will give you traps that threaten to amaze all who see them.

The Workout

Exercise Sets Repetitions
Upright Rows 4 10-12
Cable Upright Rows 2 15-20
Dumbbell Shrugs 4 10-12
Barbell Shrugs 4 15

Executing the Workout

We begin with upright rows. Use a wide grip. This helps lessen the stress on you rotator cuff. Bang out 4 sets of 10 to 12 repetitions, but make sure to lead with your elbows. They should be moving away from you. This will keep the tension on the traps. Move on to Cable Upright Rows. Perform them in a similar manner to the previous upright rows–hands further apart, elbows leading the way. Do 2 sets of 15 to 20 repetitions. Now we move on to dumbbell shrugs. Grab a heavy dumbbell (use straps if needed to aid in the grip) and execute 4 sets of 10-12 repetitions, shrugging your shoulders and squeezing them tightly at the top. Finish them off with barbell shrugs. Execute 4 sets of 15 repetitions. Get a good squeeze at the top of the movement.

Results

Consistently executing these exercises in this order will bring about some great results in your traps. People will start commenting on your traps and will ask you how you got them. You can smile and say “Hard work, of course!”

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Correct Your Severe Imbalances

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imbalances

Everyone has some muscle imbalances in their body. Some of us have a more severe imbalance issue than others, but we all have it in some fashion. It is extremely important to correct these imbalances if you want to be successful with your training.

I am someone who has very tight hamstrings. Unfortunately, I have neglected this imbalance and it is now causing me problems. As I go heavier on my squats I find that I am unable to get full depth due to the hamstring imbalance. If I hadn't noticed this I could have suffered a severe back injury. The hamstrings are pulling my hips underneath my glutes when I squat to a decent depth. That puts my back in a rounded position which is very dangerous. This is why I am now working hard to stretch out my hamstrings as well as my calves. Correcting these imbalances is the key to my future training.

There are many other imbalances that can cause you issues. Alot of people forget to engage their core when lifting. They forget that much of their power comes from their core. As a result of neglecting to tighten the core when lifting, they have a weaker core and that, too, can result in serious injuries if ignored. A core imbalance is extremely serious. Everyone should work to have a strong core. Correcting a core imbalance should be given alot of attention.

Finally, alot of people forget the glutes when lifting. The glutes and core work together on lifts like the bench press or squat to complete the move properly. They give you power to lift more weight. The glutes play a large role in the squat. They are the first muscles to be activated when squatting properly.

You should take the time to have your lifting technique checked out by a professional. Ask them to identify any imbalances you might have. Once identified, go to work correcting those imbalances for a better lifting regimen in the future.

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Cable Rows for Back Thickness

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Cable Rows

A few months ago I started to get insane results with my new back routine. I mixed things up and split my back into two training sessions per week. The first session was for width and involved lat pull downs, pull ups, etc. The second session was for thickness and the key exercise is the seated cable row. I cannot think of a more efficient exercise for getting a thicker back.

Muscles Hit

Cable rows hit the back in general, but to be more specific, they hit the rear delts, the lower traps, the lats, the rhomboids and the erectors. This exercise hits so many different areas of the back that it is almost a must in any back routine in my opinion. I use it with all my clients regardless of the level they are at.

Executing the Movement

The seated cable row is excellent because it stretches your back as well as allows you to get a very strong squeeze. The execution can be a little tricky, so pay attention to the description I am about to give.

  1. Attach a bar (close-grip or wide-grip, your choice) to the cable.
  2. Seat yourself on the bench with your feet firmly planted on the supports in front of you.
  3. Reach out and grab the bar.
  4. Push yourself back on the bench so that your knees are slightly bent.
  5. Explosively pull the weight directly towards your stomach and exaggerate the movement as though you are going to pull through your body.
  6. When you have pulled the weight as far as it can go, squeeze your back muscles tightly and hold for 2 seconds.
  7. Slowly lower the weight using a 3 second cadence. Allow the weight to stretch your back.
  8. Repeat these steps for the duration of the repetitions you are completing.

Keys to Observe

Make sure that you pull the weight towards you explosively, but be sure to stop at the top for that major contraction. The squeeze is going to really tire out the back muscles, so make sure you get a good one. Don't let the weight pull you, control it as you lower it and get a good stretch at the same time.

Conclusion

Using a controlled motion you are going to see major gains in your back. Don't worry too much at first about using really heavy weights. That will come as you perfect the form.

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How an Old Guy Stays Focused While Training

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Focus. It is one of the must underrated aspects of training. Most people don't think about the ultimate importance of focus when lifting weights.

I was taught the approach I use by my friend and mentor, Carlos DeJesus. He follows what he calls N.I.T. — Natural Instinctive Training. The concept will likely blow your mind. I hope to be able to share more N.I.T. nuggets with you in the coming months, but for now here is a preview.

My approach is to use my mind and muscle connection to the maximum benefit. The inner speak that you hear when lifting is going to change the results you get. I don't count repetitions because that distracts me and takes away from my concentration. I talk to my muscles and tell them that I want them to grow. I tell my muscles exactly what I want from them during the exercise.

By talking to the muscles and telling them what we want from them we can no longer count repetitions. This means our training will be more intense and more concentrated. It enables us to get more from less. What matters to you–repetitions or results? I am personally looking for results.

Call this whatever you want: focus, concentration, inner speak control. The end result is that your body is going to respond. You avoid pushing a muscle beyond what it can handle, yet at the same time you avoid stopping short. This approach focuses on maximal stimulation of the muscle. That's the goal of any bodybuilder. It is also the major goal of N.I.T.

I want to implore you to give this a chance. The next time you hit the gym, no matter what the muscle group, focus on that muscle. Feel it moving. Feel it contracting. Talk to it and tell it what you want from it. Try this for a few weeks and see what happens. I am certain you won't be sorry.

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