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Troubleshooting October 2013

on Tuesday, 01 October 2013.

Talking Training
Machine that gyms could do without?
Seated hip abductor machine – what the? I mean, what is this machine doing that you can't do with greater effect in a Sumo Squat?
Single best piece of equipment?
Barbell – No need for an explanation.

Single Best Exercise
Deadlift – Jon Pall Sigmarsson can attest to that (look it up)

Single Worst Exercise

Smith Machine Squat – completely non-functional

Best Upper Body Exercise
Chin Ups

Best Lower Body Exercise
Squat
If you could only work one exercise per body part what would you perform?
Chest: Bench Press
Quads: Front Squats
Hamstrings: Stiff-Leg Deadlifts
Glutes: Split Squat
Shoulders: Military Press Standing
Back: Deadlifts
Triceps: Close-Grip Bench Press
Biceps: Seated Dumbbell Curls
Calves: Standing Calf Raise
Abdominals: 3 Phase Sit Ups
Training Goal: Maximal strength..

Combine high intensity training to improve neuromuscular coordination and the repeated or submaximal effort methods, or all three, to stimulate muscular hypertrophy. Change the exercise choices regularly and vary the training load.

Single Best Training Method Used/Seen For Hypertrophy?
Metabolic Precision Protocol

Single Best Training Method Used/Seen Pre-Contest
Matrix System
Hardest Workout Ever Performed?
Vince Gironda's 8 by 8's – it's really challenging not to try and 'scam' an extra few seconds rest in between sets.

Training Intensity
Is a means to an end, not the end in and of itself? Too many trainees get wrapped up in intensity per se, to the detriment of the real bottom line. Training intensity is a fundamental and irreplaceable component of making muscle growth and poundages a reality, but that's all.

Most Fun Workout Ever Performed?
Russian Cycles
Incorrect technique...
Seen too often by too many. Even if you had the 'perfect' combination of rep speed, rep range and cadence, if you choose inefficient exercises (for you), everlasting programs in terms of duration, and poor technique with performance you will never, ever build a big, strong and powerful physique.

Pinnacle exercises..
Have to be performed. They are a 'must'. Squats, deadlifts and bench press benefits don't just come from the localised muscular work. There is a metabolic effect that helps increase the body's overall growth potential.

Training Abs Every Day?
Well most importantly it doesn't burn more fat! Training abs develops the muscles underneath. Train them like every other body part, once or twice a week as they need recovery too.

When to increase weight/reps/sets?
Progression is the single most important part of any weight training program. Any type of work that you do above and beyond your previous workout will produce an adaptive response.

Nutritional Nit Picks
Number 1 Bodybuilding Food Source
Chicken

Top 10 Food Sources For Growth:
Lean Red Meat
Cold water fish
Whey Protein
Egg Whites
Cruciferous Veggies
Premium Grains
Flaxseed Oil
Grapefruit
Avocado
Berries

No carb diets...
Great if you want the tolerance of a scitzo on ICE and the sex drive of a neutered flea.

Number 1 Favourite Pig Out Food
Pizza, but really the list could go on

An Old Nutrition Myth?
A cheat meal 'tricks' the metabolism. So tell me, just how do you 'trick' a metabolism?

Favourite Diet Food
Steak, steak and more steak.

You have been training for a comp. You know you are really carb depleted when.........................
a) "When people aged 60+ are overtaking you when you're doing your morning walk...oh and when you drop a few beans or chicken breast on the floor and you pick it up and eat it anyway and you don't give a #%^* how dirty the floor is because you're ready to eat your arm off & you carefully weighed every gram that morning!
b) When someone asks if they can taste your delicious, carby meal and you want to hit them. Hard. In the eyeball. With you fork that has now become a carb-protecting-trident-tool.
c) You curl in the squat rack

Vegetarian Bodybuilder?
Oxymoron. No seriously a pure vegetarian or vegan diet is not conducive to building muscle, and a diet that is not conducive to building muscle is also not conducive to getting and staying super lean. Having said that, lacto-vegetarians Those who eat dairy products) and ovo-lacto-vegetarians (those who use eggs and dairy products) can build excellent physiques. Think Bill Pearl!

The Importance OF the Glycaemic Index?
The GI scale has some useful application, such as in post-workout and pre-workout carbohydrate choices, but it's not the most important factor when it comes to burning fat. It is only one component of the criteria you should consider when selecting your carbohydrates.

General Ponderings
Biggest Reason Why People Fall Off Their Fitness Program?
There are a few major reasons but the biggie is dichotomous thinking...the good old 'all or nothing' approach. They are either on a program or completely off. One cheat/free meal 'ruins' their whole week. They also have too rigid ideas of what 'success' means. Self-improvement is success, in any way, shape or form...you don't have to be 'perfect'. If you chase perfection you are going to fail.

Thoughts on the 'Fat Burning' Zone...
Based upon substrate utilisation, which means the type of fuel utilised in a workout. During low-intensity exercise, you burn a greater amount of fuel from fat. Some people think this means more fat loss. There are serious flaws to this way of thinking; including overall calorie expenditure is low, high intensity can end up burning more fuel from fat and the Excessive Postexercise Oxygen Consucmption (EPOC) factor.

Metabolic Blockers?
Includes thing such as age, ethnicity, medications, diet history, nutrition history, training history and body composition. Does the brain count?

Favourite Muscle Magazine
Ironman of course.....really, someone would even ask me that?

Importance of Sleep?
The more you lift, harder you train and deeper you go into poundage territory the more your demand for recovery, and also additionally to grow! Getting adequate rest is pivotal for enabling your body to recover properly. Otherwise you restrict your own rate of progress! Underrated!!

5 erroneous thoughts/questions relative to bodybuilding?
Just because an exercise is demonstrably productive for one trainee doesn't mean that it is suitable for another.

The 'no pain no gain' adage. Try 'no pain, no gain, and no brain'
'How much do you bench?'
But chicks don't like that look (who are you training for anyway?)
More training, more often, for longer equals more growth...

Biggest Blocker To Progression
Not keeping a training diary and recording your lifts, sets, reps and weight in all your sessions, and impatience! Progression must be made in a slow, steady and cyclical fashion. Sometimes even 1 repetition at a time.
OR
A consistent nutritional program.....
Worst Supplement Ever Seen?
Muscletech Anator-P70 'the only muscle gene activator'. If it was that good steroids would be obsolete.
Best Supplement?
Creatine

'Must Have' Supplement?
WPI – Scientifically proved, dietary source of the bodies' number 1 antioxidant (glutathione), fastest absorbing protein...

Nicest Flavour WPI?
International Protein's Turkish Delight – please check in with your own taste buds

Fats and Diet?
Fats have received a great deal of negative press over the years but we now know that not only are some fats good for you, they are actually essential for a whole range of cellular and metabolic functions. Walnuts, flaxseed oil and leafy greens rock in terms of improving these actions.

Biggest Nutrition Mentor
Chris Aceto

Best Ever Bodybuilder (in your opinion)

Lee Labrada

Best Ever Bodybuilder Not To Win The Olympia

Kevin Levrone – Some would argue Lee Labrada or Shawn Ray

Bodybuilder Most Jibbed Of An Olympia

A toss up – Shawn Ray or Mike Mentzer

Best Ever Female Bodybuilder

Lenda Murray – The perfect balance of muscle, balance and femininity

Those That Really Shouldn't Be In The Gym

'Curl bro's'
Silliest Training Mantra
'Shut the F....K Up And Squat' – how does anyone squat heavy and quietly???

Best Training Mantra

'Stimulate Don't Annihilate'

Most Curious Thing Seen In A Gym

Any training session run by Charles Glass – so incredibly innovative with his ideas and use of equipment.

Biggest Training Mentor

Charles Poliquin – A legend

Gym Lore and Funnies

Worst gym myth?
Very hard to stop at one here: Leg extensions are for 'cuts',

Funniest thing you have witnessed?
A girl whose name was Ingrid, picked up a barbell to perform close-grip upright rows. She clearly did not gauge the weight correctly because as she lifted the weight it came up with such force, and it was far too light and she ended up almost knocking all her teeth out. Pretty amusing, sorely embarrassing for her. I got talking to her later, and what really freaked me out was not only did she share the same name as me, but she drove the same kind of car, only a red one instead of a black model, and she had the same birthday. Bizarre!

Biggest Myth Newbies Fall For:
Thinking all they need to do to gain muscle is drink protein shakes and take supplements that make ridiculous claims. Lots of trainees get suckered into the wonderful label claims when prior to invention of protein powders people have been doing it for years and years without protein powders. They ate food and trained hard. Get the basics right.

Biggest Training Mistake Newbies Do:
Overtraining

Funniest Newbie Comment You Have Heard With respect To Nutrition?
"Shouldn't I stop taking my fish oil capsules if I want to lose my fat?"

Worst gym fashion ever seen?
Leggings for men. (Meggings????) Especially when there is a sewn in bit around the crutch. Someone was feeling rather angry towards blokes the day they designed them.

WORD ASSOCIATION TIME!
Big Traps - Meaty
Kai Greene -Freaky
Mind/Muscle Connection -Motor Learning
Fit Balls In Gyms - Dangerous!
Power Cleans -Great exercise
Mr Olympia -Pinnacle
Front Squats -Sports Specific
Metabolic -Breakdown
Cardio -Do I have to?
Functional -Wanker (can I say that Daniel???)
XFit -Crossshit (and this??)
Off Season -Getting fat
Unbalanced Physiques -Curl Bros

Short, Sharp and Snappy

 

Talking Training

Machine that gyms could do without?

Seated hip abductor machine – what the? I mean, what is this machine doing that you can’t do with greater effect in a Sumo Squat?

Single best piece of equipment?

Barbell – No need for an explanation.

Single Best Exercise

Deadlift – Jon Pall Sigmarsson can attest to that (look it up)

Single Worst Exercise

Smith Machine Squat – completely non-functional

Best Upper Body Exercise

Chin Ups

Best Lower Body Exercise

Squat

If you could only work one exercise per body part what would you perform?

Chest: Bench Press

Quads: Front Squats

Hamstrings: Stiff-Leg Deadlifts

Glutes: Split Squat

Shoulders: Military Press Standing

Back: Deadlifts

Triceps: Close-Grip Bench Press

Biceps: Seated Dumbbell Curls

Calves: Standing Calf Raise

Abdominals: 3 Phase Sit Ups

Training Goal: Maximal strength..

Combine high intensity training to improve neuromuscular coordination and the repeated or submaximal effort methods, or all three, to stimulate muscular hypertrophy. Change the exercise choices regularly and vary the training load.

Single Best Training Method Used/Seen For Hypertrophy?

Metabolic Precision Protocol

Single Best Training Method Used/Seen Pre-Contest

Matrix System

Hardest Workout Ever Performed?

Vince Gironda’s 8 by 8’s – it’s really challenging not to try and ‘scam’ an extra few seconds rest in between sets.

Training Intensity

Is a means to an end, not the end in and of itself? Too many trainees get wrapped up in intensity per se, to the detriment of the real bottom line. Training intensity is a fundamental and irreplaceable component of making muscle growth and poundages a reality, but that’s all.

Most Fun Workout Ever Performed?

Russian Cycles

Incorrect technique…

Seen too often by too many. Even if you had the ‘perfect’ combination of rep speed, rep range and cadence, if you choose inefficient exercises (for you), everlasting programs in terms of duration, and poor technique with performance you will never, ever build a big, strong and powerful physique.

 

Pinnacle exercises..

Have to be performed. They are a ‘must’. Squats, deadlifts and bench press benefits don’t just come from the localised muscular work. There is a metabolic effect that helps increase the body’s overall growth potential.

Training Abs Every Day?

Well most importantly it doesn’t burn more fat! Training abs develops the muscles underneath. Train them like every other body part, once or twice a week as they need recovery too.

When to increase weight/reps/sets?

Progression is the single most important part of any weight training program. Any type of work that you do above and beyond your previous workout will produce an adaptive response.

 

Nutritional Nit Picks

Number 1 Bodybuilding Food Source

Chicken

Top 10 Food Sources For Growth:

Lean Red Meat

Cold water fish

Whey Protein

Egg Whites

Cruciferous Veggies

Premium Grains

Flaxseed Oil

Grapefruit

Avocado

Berries

No carb diets…

Great if you want the tolerance of a scitzo on ICE and the sex drive of a neutered flea.

Number 1 Favourite Pig Out Food

Pizza, but really the list could go on

An Old Nutrition Myth?

A cheat meal ‘tricks’ the metabolism. So tell me, just how do you ‘trick’ a metabolism?

Favourite Diet Food

Steak, steak and more steak.

You have been training for a comp. You know you are really carb depleted when…………………….

a)   When people aged 60+ are overtaking you when you're doing your morning walk...oh and when you drop a few beans or chicken breast on the floor and you pick it up and eat it anyway and you don't give a #%^* how dirty the floor is because you're ready to eat your arm off & you carefully weighed every gram that morning!

b)  When someone asks if they can taste your delicious, carby meal and you want to hit them. Hard. In the eyeball. With you fork that has now become a carb-protecting-trident-tool.

c)   You curl in the squat rack

Vegetarian Bodybuilder?

Oxymoron. No seriously a pure vegetarian or vegan diet is not conducive to building muscle, and a diet that is not conducive to building muscle is also not conducive to getting and staying super lean. Having said that, lacto-vegetarians Those who eat dairy products) and ovo-lacto-vegetarians (those who use eggs and dairy products) can build excellent physiques. Think Bill Pearl!

The Importance OF the Glycaemic Index?

The GI scale has some useful application, such as in post-workout and pre-workout carbohydrate choices, but it’s not the most important factor when it comes to burning fat. It is only one component of the criteria you should consider when selecting your carbohydrates.

General Ponderings

Biggest Reason Why People Fall Off Their Fitness Program?

There are a few major reasons but the biggie is dichotomous thinking…the good old ‘all or nothing’ approach. They are either on a program or completely off. One cheat/free meal ‘ruins’ their whole week. They also have too rigid ideas of what ‘success’ means. Self-improvement is success, in any way, shape or form…you don’t have to be ‘perfect’. If you chase perfection you are going to fail.

Thoughts on the ‘Fat Burning’ Zone…

Based upon substrate utilisation, which means the type of fuel utilised in a workout. During low-intensity exercise, you burn a greater amount of fuel from fat. Some people think this means more fat loss. There are serious flaws to this way of thinking; including overall calorie expenditure is low, high intensity can end up burning more fuel from fat and the Excessive Postexercise Oxygen Consucmption (EPOC) factor.

Metabolic Blockers?

Includes thing such as age, ethnicity, medications, diet history, nutrition history, training history and body composition. Does the brain count?

Favourite Muscle Magazine

Ironman of course…..really, someone would even ask me that?

Importance of Sleep?

The more you lift, harder you train and deeper you go into poundage territory the more your demand for recovery, and also additionally to grow! Getting adequate rest is pivotal for enabling your body to recover properly. Otherwise you restrict your own rate of progress! Underrated!!

5 erroneous thoughts/questions relative to bodybuilding?

Just because an exercise is demonstrably productive for one trainee doesn’t mean that it is suitable for another.

The ‘no pain no gain’ adage. Try ‘no pain, no gain, and no brain’

‘How much do you bench?’

But chicks don’t like that look (who are you training for anyway?)

More training, more often, for longer equals more growth…

Biggest Blocker To Progression

Not keeping a training diary and recording your lifts, sets, reps and weight in all your sessions, and impatience! Progression must be made in a slow, steady and cyclical fashion. Sometimes even 1 repetition at a time.

OR

A consistent nutritional program…..

Worst Supplement Ever Seen?

Muscletech Anator-P70 ‘the only muscle gene activator’. If it was that good steroids would be obsolete.

Best Supplement?

Creatine

‘Must Have’ Supplement?

WPI – Scientifically proved, dietary source of the bodies’ number 1 antioxidant (glutathione), fastest absorbing protein…

Nicest Flavour WPI?

International Protein’s Turkish Delight – please check in with your own taste buds

Fats and Diet?

Fats have received a great deal of negative press over the years but we now know that not only are some fats good for you, they are actually essential for a whole range of cellular and metabolic functions. Walnuts, flaxseed oil and leafy greens rock in terms of improving these actions.

Biggest Nutrition Mentor

Chris Aceto

Best Ever Bodybuilder (in your opinion)

Lee Labrada

Best Ever Bodybuilder Not To Win The Olympia

Kevin Levrone – Some would argue Lee Labrada or Shawn Ray

Bodybuilder Most Jibbed Of An Olympia

A toss up – Shawn Ray or Mike Mentzer

Best Ever Female Bodybuilder

Lenda Murray – The perfect balance of muscle, balance and femininity

Those That Really Shouldn’t Be In The Gym

‘Curl bro’s’

Silliest Training Mantra

‘Shut the F….K Up And Squat’ – how does anyone squat heavy and quietly???

Best Training Mantra

‘Stimulate Don’t Annihilate’

Most Curious Thing Seen In A Gym

Any training session run by Charles Glass – so incredibly innovative with his ideas and use of equipment.

Biggest Training Mentor

Charles Poliquin – A legend

Gym Lore and Funnies

Worst gym myth?

Very hard to stop at one here: Leg extensions are for ‘cuts’,

Funniest thing you have witnessed?

A girl whose name was Ingrid, picked up a barbell to perform close-grip upright rows. She clearly did not gauge the weight correctly because as she lifted the weight it came up with such force, and it was far too light and she ended up almost knocking all her teeth out. Pretty amusing, sorely embarrassing for her. I got talking to her later, and what really freaked me out was not only did she share the same name as me, but she drove the same kind of car, only a red one instead of a black model, and she had the same birthday. Bizarre!

Biggest Myth Newbies Fall For:

Thinking all they need to do to gain muscle is drink protein shakes and take supplements that make ridiculous claims. Lots of trainees get suckered into the wonderful label claims when prior to invention of protein powders people have been doing it for years and years without protein powders. They ate food and trained hard. Get the basics right.

Biggest Training Mistake Newbies Do:

Overtraining

Funniest Newbie Comment You Have Heard With respect To Nutrition?

“Shouldn’t I stop taking my fish oil capsules if I want to lose my fat?”

Worst gym fashion ever seen?

Leggings for men. (Meggings????) Especially when there is a sewn in bit around the crutch. Someone was feeling rather angry towards blokes the day they designed them.

WORD ASSOCIATION TIME!

Big Traps                           - Meaty

Kai Greene                         -Freaky

Mind/Muscle Connection      -Motor Learning

Fit Balls In Gyms                - Dangerous!

Power Cleans                     -Great exercise

Mr Olympia                                -Pinnacle

Front Squats                      -Sports Specific

Metabolic                           -Breakdown

Cardio                               -Do I have to?

Functional                          -Wanker (can I say that Daniel???)

XFit                                   -Crossshit (and this??)

Off Season                         -Getting fat

Unbalanced Physiques                -Curl Bros