The following is a guest article discussing the evidence behind sugar by my friend Menno Henselmans. For some of you, the following information is going to seem hard to believe. I confess, when I first learned the truth about sugar, I was highly skeptical. However, starting a couple of years ago, I quit worrying about the complexity (pun intended) of my carbohydrate intake, and during this time, my physique has actually gotten better due to gaining strength. It’s such a relief to know that as long as I hit my caloric and macronutrient targets, I can enjoy a variety of carbohydrate sources depending on my preferences without negatively impacting body composition and health. Knowledge is power my friends. Check out Menno’s personal trainer certification course HERE.
Robert A. Panariello MS, PT, ATC, CSCS
Professional Physical Therapy
Professional Athletic Performance Center
New York, New York
The athlete’s ability to sprint at high velocities is an integral component in the related fields of Sports Rehabilitation and the Performance Enhancement Training of athletes. A principal objective of the rehabilitation process is to restore the athlete to their previous level of athletic performance including the athlete’s pre-injury running velocity. With regard to the athlete’s performance enhancement training, a necessary component of training, when appropriate, would be to enhance the athlete’s abilities in linear velocity. The review of the various rehabilitation and/or performance enhancement training program designs often leads to the inquiry, as well as reveals the lack of an appropriate programmed sprinting volume as often the focus of the running volume prescription is “tempo” in nature. The Rehabilitation and Strength and Conditioning (S&C) Professional must ensure that the athlete incorporates an appropriate and proficient amount of sprinting volume into their rehabilitation and performance enhancement training program designs. Based on the athlete’s medical history, demonstrated physical quality levels, biological age, training history, etc., these appropriately prescribed sprinting volumes will vary from athlete to athlete. Nonetheless it is essential to incorporate appropriate high velocity sprinting volumes into the athlete’s rehabilitation and performance training program design.
Simplify Your Deadlift
By Adam Pine
Getting a big deadlift may not be easy, but it’s a lot simpler than most make it to be.
The most important advice I can give someone wanting a bigger deadlift is, “practice the deadlift.” Just like everything else in life, practice makes perfect.
If you want to deadlift a ton of weight, master the movement.
The most important part of the deadlift is the setup.
- Setup close to the bar.
- Feet at or inside hip width.
- Hands outside your hips with an over/under grip.
- Breathe and brace, get as tight as possible. This can be done at the top at the beginning of the setup, or at the bottom right before you lift. It is important that you stay extremely tight, try to become immoveable.
- Push your hips back to the wall behind you creating tension in your hamstrings. Keep this tension.
- Grab the bar. Pull the slack out, try to bend the bar over your kneecaps while keeping straight arms.
- As you pull the slack, use the weight as a counterbalance to pull your chest up and lower your hips. As you lower your hips, find the tension in your hamstrings and create tension through your entire body.
- Chest up, abs braced, maintain a neutral spine position.
- Keep your weight on your heels and maintain a fairly vertical shin position.
- Stand up through your heels as explosively as possible. Try to melt imprints of your heels into the ground. Lockout hard by squeezing your glutes together like you’re trying to crack a walnut between your butt cheeks and hump the bar.
Me pulling 710.
Common Mistakes and Corrections
Too Much Variation and Focus on Accessory Work
If you want to get good at deadlifting you have to practice deadlifting. Seems very obvious, but tons of people get caught up in training movements similar to the deadlift, without actually training the deadlift itself.
By Eirik Garnas
Big, powerful glutes are great, not just because they make you look good in a tight pair of jeans, but also, as all glute enthusiasts know, because a strong butt sets the stage for safe, heavy lifting in the gym, faster sprints, and a solid and injury-free lower back. The importance of the glutes – and the gluteus maximus (GM) in particular – becomes especially apparent when you work as a personal trainer or coach and see on a day-to-day basis how clients with various levels of glute development perform in the gym. More often than not, those with a strong set of glutes tend to display better movement patterns in the deadlift, squat, and a whole range of other exercises than those with a weak and flabby butt, and they also have lower incidence of back and knee pain. Since the GM is the largest muscle in the human body – and also at the center of the posterior chain – these observations don’t really come as a surprise. But why did the gluteals become such an important muscle group for humans, and why do so many modern people have weak and atrophied glutes? To answer these questions, we’re going to turn back the clock millions of years, to our days as foragers in Africa.