Random Announcements

Hi Fitness Friends, here are some quick updates for you.

First Study for PhD Has Been Submitted

I just submitted the first study for my PhD two days ago. It always takes several months to get accepted, so I have to be patient. I’m very excited for you guys to see this research so hopefully it gets accepted (and gets accepted quickly).

NSCA Personal Trainer Conference

Last weekend I was in Washington D.C. presenting on glute training for the NSCA Personal Trainer Conference. I had a great time and met some enthusiastic and talented personal trainers. I also got to hang out with my friends Brad Schoenfeld, Alan Aragon, Nick Tumminello, Tony Gentilcore, Dean Somerset, Chad Waterbury, James Krieger, and Jason Silvernail, which was a blast.

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An Interview With Behemoth Dan McKim, a Highland Games Champion

Dan

Most of you have probably never heard of Dan McKim. Dan is currently one of the best Highland Games competitors in the world, having won the National Championship from 2010-2013 and the World Championship in 2011 & 2013. I met Dan at the CSCCA Conference in Salt Lake City this year, where we were both working the Sorinex booth (I was promoting my Hip Thruster to the various strength coaches). Dan and I instantly hit it off. Even though he looks like Goliath, he’s a wonderful guy.

From left to right: Richard Sorin, Bert Sorin, Dan McKim, Bret Contreras (hint: being closest to the camera gives the illusion that you’re the most jacked!)

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How to Isolate the Quads and Hams in a Garage Gym

What’s that bro? Speak up. You like the pump? That’s okay, don’t be afraid to admit it. I like the pump too. In fact, I even published a journal article on the topic with my good friend Brad Schoenfeld HERE. I like feeling a glute pump, a quad pump, a ham pump, a pec pump, a delt pump, a back pump, and an arm pump. I’ve written in the past about how to achieve a glute pump HERE. If you want a quad pump, all you need to do is bust out a few sets of medium to high rep leg extensions with short rest periods. Same goes for leg curl variations and the hammies. But what if you don’t train in a commercial gym – what if you train out of your garage or out of a facility that doesn’t have leg extension and leg curl machines?

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Long, Lean Muscles: Oh, the Irony

Yoga

For years, I’ve been hearing claims that fitness methodologies such as Yoga, Pilates, and the more recent Bar Method create “long, lean muscles.” While I realize that much of these claims just amount to marketing terminology aimed at targeting naive women, I can’t help but think that many of the zealots involved in these regimens actual believe their own claims. Let’s examine the facts.

1. Muscles Have a Fixed Origin and Insertion Point

You can’t change where muscles begin and end – these are anatomically predispositioned. I suppose that if you badly break a bone, you could end up with shorter muscles after healing. And I recall stories of Russian sports scientists surgically breaking and reattaching muscles at different lengths along the bone with their experimental athletes to see if it altered their athleticism. Longer muscle moment arms have better leverage, can create more torque, and are better suited for strength, but shorter muscle moment arms shorten more rapidly and are better suited for speed, so there is a trade-off (THIS article addresses the relationship). But tampering with attachment points negatively impacts coordination, which is vital for sports performance, so to my knowledge this experimentation was quickly discarded.

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