Do you have "it"? Check out this article by Joe DeFranco for to see what I'm talking about.
Are You a G.A.M.E.R.? by Joe DeFranco
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Strong Grip vs. False Grip: Which is Best for You?
Have you ever taken a look at how you hold the bar? Not just where your hands line up relative to one another, but how the bar actually sits in your hand and how your fingers wrap around it? This is a variable that could and should be manipulated for you to get the best results from your training.
In regards to your grip, there are traditionally two types of grip that are used—a “strong grip” and a “false grip”. A strong grip is where your thumb wraps around the bar in the opposite direction as your fingers. Conversely, you perform a false grip by keeping the thumb on the same side of the bar as the fingers. Try these two variations out the next time you are in the gym. You will most certainly be able to feel the difference, but what else is going on here? What is the actual advantage to using one grip over the other?
As you can probably feel, the strong grip is a much more stable grip. In this instance, I am using stable to define how securely the bar fits in your hand while using this grip. With the hands locked onto the bar like this, there are a couple more variables that come into play. The first variable is the strength of the muscles that control the thumb and the subject’s ability to pull with their thumb while pushing with the rest of their hand. This would normally force the bar to spiral or twirl, but because it is being done with both hands at the same time, the result is a very, very solid grip. This also activates the forearm muscles and provides the sensation of squeezing the bar.
- Strong Grip
The second variable at play is friction between the surface of the hand and the bar. This variable is also evident when using a false grip, but, for reasons I’ll get to later, it carries a lot more weight (no pun intended) while using a strong grip. In the bench press, especially, manipulating the friction between the surface of the hand and the bar is vital to achieving correct technique and pushing maximum weight. For example, a technical cue during the bench press is to have somebody “tuck their elbows” during the eccentric part of the lift. In order to do this, the hands have to push out along the length of the bar without actually moving along the bar. This outward pushing of the hands means friction on the bar is pushing in, which in turn changes the respective moment arms of all the muscles involved in the lift. This happens because another force is added into the equation to accompany the force of the bar traveling straight down, which changes the line of force altogether. Being able to manipulate friction properly during a movement is both an effective training means and may also make the movement more efficient, depending on the person’s limitations.
Aside from the setup, the biggest difference of using a false grip is the ability of the wrist to perform ulnar or radial deviation. While this may seem negligible, it is actually a huge variable to consider, especially if you have any history of shoulder or elbow injuries or range of motion imbalances in the shoulders, specifically in regards to internal rotation. If someone is limited or has asymmetrical internal rotation in either shoulder, I would have them use a false grip if I had them perform a press with a barbell. Why? As you lower the weight, the shoulder will internally rotate. However, if this cannot be done evenly on both sides or cannot be done enough to get the bar as low as you or the person desires, then this extra range of motion has to be provided by other joints. One option is the elbow; another is the spine. If you see odd movement in either of these areas, it may be because the muscles surrounding the shoulder are not firing properly. But, in order to give a little more leeway with this motion, a false grip can be used. This will allow ulnar deviation of the wrist, which will, in turn, allow the shoulder to internally rotate better. Will it allow there to be perfectly symmetrical internal rotation? That should be decided on a case-by-case basis, but it should, assuming there is normal function of the muscles surrounding the wrist, allow for better internal rotation at the shoulder.
- Strong grip on top, false grip on bottom. Ignore the caption and giant X. Clearly they have something to learn.
Personally, my right shoulder usually doesn’t internally rotate as well as my left shoulder. In light of this, I perform a range of motion assessment and low-intensity isometrics on myself before I begin to bench. Upon achieving symmetry, I will use a strong grip. I like the fact that I am able to use friction to my advantage—the extra mobility of the wrist while using a false grip doesn’t allow for friction to be used the same way unless the wrist is fully deviated to either side—so this is my grip of choice when it comes to benching. With military press, however, I find a false grip to be much more suitable based on my limitations. The false grip doesn’t just allow for more range at the shoulder into internal rotation, it allows it into any direction the shoulder can move. This adds up to a much cleaner and comfortable press for myself. For rows, deadlifts, and other pulls I use a strong grip because I am able to hold more weight, and subsequently move more weight, using this grip.
If you haven’t considered the grip you are using for barbell movements, start thinking about it. Take into consideration your individual limitations at the shoulder and other joints, and choose which grip to use based on your needs and abilities.
Charlie Cates, CSCS
Self Made®, Owner
Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.
This article may be reproduced with biographical information intact.
Monday, August 29, 2011
Hip Belt Squats
Looking for a not-so-new leg exercise to break up your monotonous, not-so-new leg routine? Check out this article by Ben Bruno for more info.
Hip Belt Squats by Ben Bruno
Saturday, August 27, 2011
Strength 101: Part III--Organizing Training
There are a couple different schools of thought out there regarding how to organize your training for optimal results. Check out this article by Brandon Patterson for an in-depth look into the differences between the two.
Strength 101: Part III--Organizing Training by Brandon Patterson
Wednesday, August 24, 2011
Tuesday, August 23, 2011
Bar Speed
Bar speed has been of interest to me the last few years, and has really stood out to me the last eight days since I began this new training program that emphasizes bar speed. Most people I see training are completely oblivious to bar speed, and tempo in general. However, it is a variable that, when manipulated correctly, can be incredibly beneficial for both size and strength gains.
I'm not going to get super in-depth with this now; in fact, I won't even touch on the use of chains or bands. There is a ton of information out there--way too much for a single blog post--so I will be touching on this subject over the next few months or so as I develop a greater understanding regarding the physics of what's happening with the weight and the physiology of what's happening with the individual.
For just over a week now I have been using lighter weights (between 50-85% of 1RM) than I have for a long time. My reps have stayed low, though, with sets of 3 or less being the majority of my training. What has gone up is my bar speed. I move the bar as explosively as possible and control down on a 3 count. This is very taxing on the nervous system and targets the Type II fibers, as well.
The biggest difference between what I am doing now and what I have done before is that grinding reps are not allowed. By grinding reps I mean the reps where you fight through sticking points. As soon as bar speed slows down, the set is over, regardless if all the reps have been finished or not. This is a new concept to me, but one I am excited about working with over the next couple months.
If you are looking for a change to your training, consider manipulating bar speed before you mess with any of the other variables.
Also, while searching for a picture for this post, this is what Google images came up with for me:
Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.
This article may be reproduced with biographical information intact.
Complex Neuromuscular Training for Size and Strength
Looking for something completely different to speed up your size and strength gains? Check out this article by Dean Somerset for more info.
Complex Neuromuscular Training for Size and Strength by Dean Somerset
This Past Week (8/15-8/22)
This past week was my first week back in the gym after taking a week off to vacation the in the Wisconsin northwoods. I began a new program this week as I am experimenting with other people's work in an attempt to add to the SMS series, which I will resume writing at the turn of the year. Right now I am working through the I, Bodybuilder program written by Christian Thibaudeau of T-Nation.com. You can check out my training log for this program by clicking here.
My plan is to follow this program for eight weeks (2 weeks for each phase and skipping the transition phase at the end) and then moving on to another 6-week program. I'll unveil which program I will be doing next as this one comes to a close.
I, Bodybuilder is a 5-day split, with three days dedicated to focusing on the main bodypart of the phase and the other two days being total-body lifts. The lifts are done on Monday, Tuesday, Wednesday, Friday, and Saturday. I am picking up some really interesting concepts that I am planning on working into SMS^3, and I am very excited to see how the rest of the program goes for me.
I have also begun to do plyos and shoot again. Monday and Thursday I did plyos and Tuesday I shot for an hour. Wednesday I walked a mile in a weighted vest for recovery. Friday, Saturday, and Sunday I was in class all day for MAT, so I wasn't able to perform anything outside of my lifts for time reasons. Starting in September, I will be running a timed mile every Saturday in an attempt to break the 6-minute mark as I had to for basketball in college.
That's all for this past week. Now it's time to go live this one.
Thursday, August 18, 2011
High Pull vs. Upright Row
I don't like upright rows, and I don't understand how anybody who actually understands shoulder anatomy could disagree. However, I do understand what the upright row is trying to accomplish--building the upper traps and lateral deltoids. (Yes, lateral deltoids. They are the most lateral muscle on your body, so why are you calling them medial deltoids??) Because I can see this need, I would opt for performing heavy high pulls to fill it.
- Heavy High Pull
The main difference, as far as my argument is concerned, between heavy high pulls and upright rows is the height that the bar travels and, subsequently, the amount of internal rotation and abduction that happens at the shoulder. Yes, there is an explosive extension of the ankles, knees, and hips at the beginning of the movement, but my argument is regarding shoulder safety from an anatomical perspective, so while this may play a factor in shoulder health due to the inevitable rapid eccentric, it is not my main concern or argument.
- Finish of the upright row--Ouch!!
With the heavier weight of the high pull, the bar should not be able to travel as high up, which would put the shoulder at greater risk for injury. Ideally, the bar would stop once the shoulder has reached 90 degrees of abduction (humerus parallel to the floor) and is still neutral relative to internal and external rotation. (I am defining neutral here as zero degrees of internal and external rotation, as apposed to at the very center of an individual's range of motion in the shoulder relative to internal and external rotation.) With a shoulder-width grip, the bar will come to approximately chest height. In fact, because we are teetering the line of internal rotation with this, the bar should, more specifically, stop just inferior to the costal fibers of each respective pec major, i.e. just below the very bottom of the chest. This, once again, is dependent on grip width.
So, I know I have bashed the upright row before, and I still believe what I said to be true, but if you are looking to perform a similar movement without the same risk of injury, I would refer you to the heavy high pull. And please, throw those stupid wrist straps out before you do them and work your grip with a little chalk.
Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.
This article may be reproduced with biographical information intact.
Wednesday, August 17, 2011
Top Five Deadlifts
In the final article of the series, Louie discusses how he trains his Westside guys for the deadlift.
Top Five Deadlifts by Louie Simmons
Tuesday, August 16, 2011
Post-workout Carbs a Must??
4:1 carb:protein ratio for recovery from movement-training activities, 2:1 for strength-training activities. These were guidelines I once gave in an article of mine called "Recovery 101: Nutrition". Maybe it is time for Recovery 201, because I am no longer convinced that these guidelines are correct.
I'm a big believer in the metabolic typing diet, which individualizes someone's food sources based on their biochemistry. Basically, it looks at what your body can metabolize and what it can't, and from there the diet is created. Because of this, I now hold the view that if your body cannot metabolize carbohydrates effectively, ingesting them will not help you recover faster. In fact, it may be delaying your recovery time.
I've put this theory into practice with myself and have not noticed any delay in my recovery time since removing the fast-acting carbohydrates. I do, however, mix my post-training shake in whole milk (*gasp! Fat post-training??) and must say that I recover very well with this and have achieved solid strength gains while following this protocol.
I guess this post is to be more thought-provoking than information based as I have not done extensive research into this theory. So, it is something to think about. How do you feel when you eat carbs in general? Do you feel sluggish or lethargic after you eat a big bowl of pasta or an entire pizza? Maybe those carbs aren't doing what you think they are in your body.
Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.
This article may be reproduced with biographical information intact.
Monday, August 15, 2011
How to Use Tempo Training
If you're an experience lifter in a slump, a hardgainer, or struggling with a setback, the following is for you.
How to Use Tempo Training by Lee Boyce
Thursday, August 4, 2011
Take Your Pull-Ups to the Next Level
Struggling to build your back or break double-digit pull-ups? Check out this article by Ben Bruno for some help.
Take Your Pull-Ups to the Next Level by Ben Bruno
Top Five: Part II--The Bench
If you are looking to improve your bench, check out this system used by Westside Barbell.
Top Five: Part II--The Bench by Louie Simmons
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