The Self Made Blog

The Meat and Nut Breakfast

2012-01-30T19:37:00.001-08:00

I came across this article by Charles Poliquin and thought it was a pretty interesting concept. I have always been a big believer in Metabolic Typing, so if you are a protein type or mixed type, check this article out!

The Meat and Nut Breakfast by Charles Poliquin

Get big or die tryin'.

Superman Drill (1/27/12)

2012-01-28T11:02:00.000-08:00

Superman Drill: As many continuous dunks as possible going from block to block.

Get big or die tryin'.

The Seven Components of Getting Stronger While Training by Yourself

2012-01-25T20:25:00.001-08:00

If you are like me, you train alone. No distractions; no one bothering you; just you, in your world. If this is you, check out this article by Corey Sias for some great tips on how to stay motivated and break PR's.

The Seven Components of Getting Stronger While Training by Yourself by Corey Sias

Get big or die tryin'.

Flyes vs. Presses: A Joint Perspective

2012-01-24T20:41:00.000-08:00

Let me ask you a question: What is the main difference between a dumbbell fly on a flat bench and a dumbbell press on a flat bench?

Now, there are a multitude of directions you could go with your answer, so for some semblance of direction we will say this question is to be looked at from the perspective of the joints involved in creating the respective motions.

Okay, that doesn't exactly narrow it down, either, because it could be correctly argued that every joint in the body is involved in both motions, but some joints have motion occurring at the joint while at other joints there isn't any motion occurring. SO, for sake of this post, I will once again narrow down the focus of my original question to say, "What is the main difference between a dumbbell fly on a flat bench and a dumbbell press on a flat bench from the prospective of the joints involved, with limiting the discussion to joints where there is motion at said joint?"

Longer than I had originally intended, but alas, hopefully my idea has been conveyed appropriately. So how would you answer this?

At first glance, almost everybody is going to cite the difference in elbow flexion and extension between the motions, and I would agree that is the main difference. Now, what would you say the second biggest difference is?

Here's the reason I bring this up: When looking at movements, don't just take into consideration the muscles that are allegedly working during said movement; look at the stress placed on the joints, as well. When you perform a flye on a flat bench, there is a tremendous about of stress placed on the gleno-humeral (GH) joint of the shoulder. The reason for the increased stress on this joint is because the moment arm of the applied force is significantly longer when the humerus is at 90 degrees of abduction and the elbow is in a position of 0 degrees of flexion (as is the case during a flye on a flat bench) than when the humerus is horizontally abducted and the elbow is flexed at approximately 90 degrees (as is the case during a dumbbell press on a flat bench).**

**Side note: An appropriate precursor to this post probably would have been along the lines of defining a moment arm and defining what abduction is in relation to the humerus. If you are confused, Google it, or drop a comment below and I'll make sure to post on these subjects in the future.

So, how much greater is the stress on the GH in this position? Well, this is going to vary completely on the individual. BUT, for the sake of this post, let's say the three divisions of pec major attach 1" away from the axis (the GH, in this case). We'll say the person's humerus is 10" long (the distance between GH and elbow) and the distance between the elbow and where the weight (length of radius and ulna plus some--RU+) is in their hand is 10". That means that at a position of 90 degrees of humeral abduction and 0 degrees of elbow flexion (flye) the length of that lever is 20", whereas at a position of 90 degrees of humeral abduction and 90 degrees elbow flexion (press) the length of that level is 10". There is also a component of external rotation, among other things, in both of these scenarios.

Let me stop here and say that this is an INCREDIBLY simplified model, with many, many assumptions, not the least of which is that the person in question can both achieve enough elbow extension to allow for a full ten inches of distance between the weight in their hand and the elbow joint as well as actually be in this much elbow extension at the bottom of their flye rep. Also, I would like to say that for this example we will not be taking into consideration the stress upon the joint at all of the infinite number of positions throughout the flye and press motions, nor will we be considering what is actually happening during the motions. I will simply (or not) be explaining the scenario from the two positions described--90 degrees of humeral abduction with 1) 0 degrees of elbow flexion and 2) 90 degrees of elbow flexion.

Okay, back to the numbers. First, let's look at the press.

At a position of 90 degrees of humeral abduction and 90 degrees of elbow flexion, there is a moment of resistance that is 10" long. The moment of effort is, as stated before, 1". Assuming the person is holding a 5-pound dumbbell, the fibers that horizontally adduct the humerus will have to generate 50 inch-pounds of force to horizontally adduct the humerus from that position. The 45-pound difference between the weight that is being held and the force that has to be generated to move it is what is placed on the GH.

Now, looking at the flye.

At a position of 90 degrees of humeral abduction and 0 degrees of elbow flexion, there is a moment of resistance that is 20" long. We still have the same 1" moment of effort and are using the same 5-pound dumbbell, BUT there will have to be 100 inch-pounds of force generated to horizontally adduct the humerus from this position. This will result in an excess of 95 pounds of force being placed upon the GH, over twice as much as with the press.

One could argue that you use less weight with a flye than with a press, so that might make the stress on the GH equal. True, but once we talk about actually moving the weight there are too many other variables to take into consideration because now we are talking about a moving resistance instead of a static resistance so inertia and other variables will come into play.

What is my point of writing this? It is not to say flyes are bad, or even that presses are superior or something along those lines. Quite frankly, the hierarchy of good and bad regarding different exercises is 100% based on the limitations of the individual performing them and his or her goals, so I could not logically talk about this in a blog post. My reason for writing this is to get you to think in a different light about the movements you are performing and the toll that they may or may not be taking on your body.

: An Educated Approach To Training

If we all can begin to take a more educated approach to our training, one in which we actually understand what we are doing, we can begin to truly manipulate these variables to our advantage to create positive adaptations in a safe and effective manner instead of randomly flinging our bodies and weights in different directions and assuming the intended outcome will be the actual outcome.

Also, I am by no means an expert on the terminology I used in this post today, and this way of viewing movement is very new to my thought process. If you are and notice I have messed something up in my verbiage or explanation, please let me know via the comment section or e-mail at charlie@selfmadefitness.com. Many thanks!

Like, Tweet, drop a comment below, or share the knowledge!

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner and Founder

Charlie Cates is a strength and conditioning specialist and the owner and founder 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.

The Top 7 Musts For Success

2012-01-23T13:43:00.000-08:00

For "a collection of various awesome pointers, by various awesome people" check out this article by Matt Brown.

The Top 7 Musts For Success by Matt Brown, et al.

Get big or die tryin'.

Box Squat vs. Squat TO Box

2012-01-16T18:41:00.001-08:00

Wanting to know the difference between a box squat and a squat to box? Check out this post by Tony Gentilcore.

Box Squat vs. Squat TO Box by Tony Gentilcore

Get big or die tryin'.

11 Training Tips for the Skinny Fat Ectomorph

2012-01-11T13:58:00.000-08:00

Is your waist wider than your shoulders? Are you a little soft around the edges, and always have been? Check out this article by Anthony Mychal to turn your physique around.

11 Training Tips for the Skinny Fat Ectomorph by Anthony Mychal

Get big or die tryin'.

Deadlifting: Firing The Glutes

2012-01-10T18:56:00.001-08:00

Over the past year I have posted a lot of articles containing cues to keep in mind while you deadlift--"pack the neck", "put your shoulder blades in your back pocket", "bar at or against the shins for the set-up". One cue I haven't written or posted about, though, is that of firing the glutes. While this may seem obvious to an advanced lifter, the more mediocre lifters tend to miss this point. And it isn't just firing the glutes in general that is important, but timing it out for when the bar is at the base of your patellas.

I could, and should, dedicate an entire post to deadlifting technique, but something to point out for this article is that a deadlift, when pulling conventional style, is not the same mechanically as a squat. The hips start higher and the chest lower, causing greater hip flexion and allowing for greater potential cross-bridging of the hip extensors: the three divisions of glute max, adductor magnus vertical fibers, semimembranosus, semitendinosus, and biceps femoris long head as the major players. What this means is, because you are starting in a position of greater hip flexion than knee flexion, there is a greater potential to generate force by the hip extensors than the knee extensors based on their current cross-bridging potential. The longer a muscle fiber is, the greater potential is has to cross-bridge and generate force.

: Starting Position Of The Deadlift

A side-angle view would be more appropriate to illustrate my point, but hopefully you can tell what I'm talking about as far as relative hip and knee flexion are concerned from this photo.

Okay, so it is clear that hip extension is going to play a pretty huge role in somebody's ability to deadlift both safely and effectively based on the mechanics of the lift. As the bar is first traveling up there will be a fair amount of knee extension to accompany the hip extension. Once the bar gets to your patellas, though, you should be getting closer to maxing out knee extension while still having a good amount of hip extension to perform. This is where the cue comes in.

Once the bar gets to the bottom of your patellas, concentrate on squeezing your glutes as hard as you can and firing your hips through into extension. The first time I tried this, I noticed two things: First, I thought I had fired through too late in the lift, meaning I thought I was already near-lockout by the time I fired my glutes. The reason was, the bar traveled up so fast over the last third or so of the lift that I thought there was no way the bar could have traveled that distance in that short of time. The second thing I noticed was that the bar felt virtually weightless as soon as I cued myself to fire through. It was a pretty crazy experience, to be honest.

: Bar At Your Patellas? Fire The Glutes!!

So if you are looking for a new cue or technical change to help you pull more, make sure you are firing your glutes as the bar hits your patellas.

Comment, Like, Tweet, and Share the Knowledge below!!

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner and Founder

This article may be reproduced with biographical information intact.

Squatting with Bands

2012-01-09T13:36:00.001-08:00

If you do not own a monolift or squat with one, the set up of the bands for this lift is of the utmost importance to ensure your safety and an effective lift. Check out this article by Tom Lowder for information on how to do so properly.

Squatting with Bands by Tom Lowder

Get big or die tryin'.

Superman Drill (1/6/12)

2012-01-06T21:44:00.000-08:00

Superman Drill: As many continuous dunks as possible going from block to block. I had a couple slips of the ball but decided to keep going, anyways.

Get big or die tryin'

Troubleshooting the Front Squat

2012-01-06T15:39:00.001-08:00

A very, very solid article by Ben Bruno on possible problems that may arise while front squatting. I highly recommend you check this out if you are planning on incorporating this exercise into your training routine.

Troubleshooting the Front Squat by Ben Bruno

Get big or die tryin'.

The Power Of A Pushup

2012-01-04T13:29:00.001-08:00

I'm not going to lie, Martin Rooney's latest article was a lot more powerful (no pun intended) than I thought it would be. It is DEFINITELY worth your time to read.

The Power Of A Pushup by Martin Rooney

Get big or die tryin'.

No Safety Net

2012-01-03T14:28:00.000-08:00

As those of you who follow my Twitter account or are a fan of the Self Made® Facebook page know, two weeks ago was my testing week for all of my lifts. The week started with squat on Monday, then progressed to military press and push press, deadlift, hang clean, and bench press as the week progressed. By the time Friday came around I was pretty gassed, but still wanted to hit above 300 for bench.

As I went through my priming sets, I felt like I was in a great groove and was prepared to move some nice weight. When it came time to put 295 on the bar, I decided I should have a spotter. I was testing at a time in the day when the gym was pretty bare and the few other trainers that were there were working with clients. There was a bigger guy, though, who I had seen at the gym almost every day. I hadn't talked to him much, but he was looking to be like my only option for a spotter.

I asked and he kindly agreed to spot me, but I should have known from the moment he asked what a lift-off was that it was a mistake to have him back there. The bar got unracked, I brought it down to my chest, and then popped it up. As soon as the bar speed slowed down, though, this man grabbed the bar with both hands and pulled it into the j-hooks.

I immediately sat up, stunned and in disbelief of what had just happened. Not only had this man robbed me of my time, energy, and a clean lift, but I wasn't sure if I could hit that weight again, let alone go up in weight now that there was CLEARLY no one to spot me.

Fuming, I thanked him for his time and sent him on his way. I proceeded to sit on that bench, music blaring, head raging, adrenaline pumping for about the next five minutes. Finally, I decided I was not ending on that note. I got up, put ten more pounds on the bar, and got ready to lift it. No spotter.

I unracked the bar, brought it down to my chest, and started to push it up. I felt the bar slow down, and I closed my eyes. In my head I was going through all of my cues--"Drive your back to the ground!", "Rip your hands apart!", "Squeeze that bar!!!"--and I felt the bar start to move a little more. I had no help, no spotter, no safety net, and I had NO choice but to get that bar up.

We all have built-in safety nets in our lives--things that make us feel more comfortable and confident in what we are doing. Some may even allow us to do what we do. But what if these feelings of comfort are actually holding us back from accomplishing what we really want to accomplish; from allowing us to achieve greatness? I would be lying if I said there hasn't been a time when I haven't pushed quite as hard on a lift as I could have because I knew I had a spotter, or a time when I relied on a spotter a little too much to help me through a sticking point. Are the safety nets in your life preventing you from giving your all?

I hit that lift, 305 on bench, which is the most I have hit on bench since last February. No spotter, no help. Just me and everything I had to give.

Get big or die tryin'.

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.

**Note: Lifting without a spotter is something I would never recommend to another. Please use spotters and other common safety techniques whenever you train.

The Science Behind Bands and Chains

2012-01-03T12:02:00.001-08:00

Interested in diving a little deeper into how bands and chains work? Check out this article by Rob Haan for more information.

The Science Behind Bands and Chains by Rob Haan

Get big or die tryin'.

6500-Pound Challenge

2011-12-30T15:13:00.000-08:00

Want to end 2011 or start 2012 with a bang? Check out this challenge by Martin Rooney and then check out my go at it!

Get big or die tryin'.

Movement Is A Skill

2011-12-29T10:52:00.000-08:00

This will be a shorter post today but the takeaway is of the utmost importance to understand. A lot of people see the way somebody moves or feel how they themselves move and assume that's just the way things are. It is clear that force production can be increased as well as rate of force production, but what many people miss is that the actual mechanics of a movement can be improved, as well. And this isn't just limited to skills of a sport or weightlifting techniques, either. Specifically, what I have in mind are people's ability to decelerate as well as relearning movements post-injury. Each of these subjects is worthy of its own post, but for now I just want you to understand that anything your body does can be improved upon given the proper stimulus, attention to detail, and time.

The flip side to this is that proper movement can be diminished through improper training. Every time you practice a movement you are telling your nervous system that is how you want it done, regardless if that particular rep was of high quality or not. This is why, as I have written in the past, you should prioritize your training scheme for each day such that the skill of movements you care about improving the most are performed earlier in your training when you are in your least-fatigued state.

I will expand on the topics I brought up earlier in later posts, so, in the meantime, meditate on this thought and understand the importance of everything you do in your training. Comment, share, and spread the knowledge.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

Under The Bar: Elastic Squatting and Other Stuff

2011-12-28T15:34:00.000-08:00

Here is a great intro article by Dave Tate regarding how to properly use bands when you squat.

Under The Bar: Elastic Squatting and Other Stuff by Dave Tate

Get big or die tryin'.

SelfMadeFitness.com: 275-pound Challenge

2011-12-27T11:28:00.001-08:00

Here is our response to the 275 Challenge posted yesterday.

Get big or die tryin'.

TFW The 275 Workout Challenge

2011-12-26T18:06:00.000-08:00

Looking for a new training challenge? Check this one out by Martin Rooney of TrainingForWarriors.com:

Get big or die tryin'.

Half-Pulls, Not Half-A**ed

2011-12-21T14:59:00.000-08:00

Does your deadlift need a pick-me-up (**pun intended**)? Check out this article by Todd Bumgardner for great information on rack pulls.

Half-Pulls, Not Half-A**ed by Todd Bumgardner

Get big or die tryin'.

Programs That Work

2011-12-20T11:36:00.001-08:00

I am honored to have one my articles featured in the 2011 Make-A-Wish Foundation "Programs That Work" e-book by EliteFTS.com. To download your copy of this manual, which contains over 30 PR-breaking training programs, click here. All articles are voluntarily written and all proceeds from the purchases are donated to the Make-A-Wish Foundation of Ohio, Kentucky, and Indiana. This year, give the gift of strength; give the gift of hope.

Get big or die tryin'.

More 3rd World Workouts

2011-12-19T19:16:00.000-08:00

If you've ever complained about not being able to train due to lack of equipment, you definitely need to check out this article by Craig Weller.

More 3rd World Workouts by Craig Weller

Get big or die tryin'.

Nine Things Young Athletes Need to Master

2011-12-14T16:05:00.001-08:00

Check out this list by Julia Ladewski for nine movements that all kids should be able to perform if they are interested in participating in athletics.

Nine Things Young Athletes Need to Master by Julia Ladewski

Get big or die tryin'.

What Are You Scared Of?

2011-12-13T14:40:00.000-08:00

For the past few weeks I have been practicing jiu-jitsu, or I guess more accurately I have been taking weekly beatings but trying to call my lack-luster skills jiu-jitsu. Anyways, I have been taking private lessons once a week where I am taught and practice the basic skills of the sport. After my most recent lesson, I decided that I would attend a jiu-jitsu group class taught by the same instructor early this week.

The class was at 6 AM this morning, which, all things considered, really isn't that early for me. I was only able to stay for the first hour, but it was an intense, high-energy hour. During one part of the 45-minute warm-up we would do different tumbling exercises for the length of the mats--somersaults forwards, backwards, and over each respective shoulder. Now, I haven't done any tumbling of more than one roll since my mother decided that the wrestling room in our house needed some furniture so it could become the living room. That was when I was about 7 or 8. Over a decade and a half later, it was time to revisit these movements.

Now, understand that I have been keeping myself in fairly decent physical condition, so my body can perform most tasks when I call upon it to do so. But with tumbling, I have always had some fear that I would injure myself in the process, which is exactly why I haven't tried any tumbling moves since the glory days of second grade. This morning, though, there wasn't any time to question what I was about to do. I was the new guy in class, and if that wasn't obvious enough from my abysmal skill work, I wasn't about to let it show by slowing everybody down during this drill while I pondered the possible outcomes of launching my 6'4", 238.5-pound frame over one shoulder and onto my back over and over again.

So I went for it. No hesitations. No second thoughts. I was actually one of the first in line so I only had a couple of demonstrations to see how it was done, but nevertheless I did somersault after somersault, forwards, backwards, and over each respective shoulder, all the way down the length of the mats without any hiccups. It made me wonder what I was really even afraid of in the first place. It also made me wonder in what other areas of my life I have been holding myself back due to some type of fear.

What are you scared of? What are you holding yourself back from doing, for whatever reason? In church this weekend the pastor said during his sermon that 85% of the negative outcomes that Americans fear will happen never materialize. 85%. Is your fear one of them?

Mark Twain once said, "I have been through some terrible things in my life, some of which actually happened." Don't let the fear of what could be stop you from enjoying what is and what will be if you dive in head first.

Get big or die tryin'.

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.

Quantifying the Farmer's Walk

2011-12-12T13:31:00.001-08:00

If you are interested in performing farmer walks, check out this article by Shon Grosse for a great look at one of the most common technique problems with the exercise.

Quantifying the Farmer's Walk by Shon Grosse

**Side Note: I think a great point is brought up the article regarding a technique problem, but I'm afraid the remedies are too "one-size-fits-all" for my liking. The hurdle walks would be worth progressing towards, though.

Get big or die tryin'.

How Bad Do You Want It?

2011-12-09T15:04:00.000-08:00

When you want to succeed as bad as you want to breathe, then you will be successful.

Get big or die tryin'.

The Biggest Training Fallacy Of All

2011-12-07T17:47:00.001-08:00

Perhaps the title is a bit dramatic, but there is still an important takeaway here. Read more from this article by Mark Rippetoe.

The Biggest Training Fallacy Of All by Mark Rippetoe

Get big or die tryin'.

Increasing Your Vert: The Warm-up

2011-12-06T18:29:00.000-08:00

A lot of questions I get from people revolve around ways to increase their vertical jump. There are many training techniques I use to improve this for both myself and others, but one of the simplest things I have found is something I have implemented into my warm-up over the last few months.

After I perform my ground-based warm-up, I follow it with this jump-rope routine:

It's not terribly complicated and when performed flawlessly takes under two minutes, but adding this in to my daily warm-up routine has really helped me keep up my ability to move over these past two months while I have put on 17 pounds and haven't done plyos for the last four weeks. It is low-key enough to be implemented while an athlete is in season or deloading, but, over time, the cumulative volume is enough to help you jump better.

So, if you are looking for something you can do every day to help you jump and move better, add this jump-rope routine into your warm-up. You won't gain eight inches in eight weeks, but you will be able to noticeably improve how you move.

Get big or die tryin'.

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.

The Company You Keep

2011-12-05T13:35:00.001-08:00

“It doesn’t matter what kind of training you do, whether it’s HIIT or Olympic lifting or Westside or whatever...The people you train with is the most important factor.”--Jim Wendler

What type of people are you surrounding yourself with? Check out this article by Jason Ferruggia to discuss further.

The Company You Keep by Jason Ferruggia

Get big or die tryin'.

Are You Daily or Occasionally?

2011-12-02T15:40:00.001-08:00

You know where you want to go, but how often do you do the things that will get you there? Check out this article by Martin Rooney for more discussion.

Are You Daily or Occasionally? by Martin Rooney

Get big or die tryin'.

SMF

2011-12-01T13:42:00.001-08:00

If you are like most meatheads, conditioning really isn't your thing. You can lift for hours on end, but as soon as it comes to raising your heart rate outside of leg day, you call it quits and head for your protein shake. For a number of months I was finding it difficult to motivate myself to do conditioning outside of or in addition to my lifting. Subsequently, my lifts became worse as my overall work capacity decreased due to my deconditioned state. That's when I developed SMF.

SMF is that Self Made Finish to your training session; the final burn for the day. Essentially, it is 5 to 20 minutes of high-intensity, anaerobic or aerobic training done in an interval fashion. (I will not use the term HIIT to describe SMF because of all the negative connotations I derive from that word due people's misuse and misunderstanding of the concept.)

Examples of SMF include:

Bike Sprints
Plate Pushes
Boxing
Stairwell/Hill Sprints
Battling Ropes
Track Sprints
Medicine Ball Circuits
Jump Rope Circuits
Kettle Bell Circuits
Body Weight Circuits

It is an "easy" way to get your conditioning in every day without killing yourself or your lifts or having to set aside a separate time to train for conditioning.

If you are struggling to keep up your conditioning or want to improve it without sacrificing your lifts, I would highly recommend the SMF format. Set your watch for five minutes and get as much work done as you can in that time. Add 30 seconds to your watch each week and feel the improvement in your conditioning and overall training.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

Hardcore Hinging for Hamstrings

2011-11-30T19:06:00.001-08:00

Looking for some new exercises for your hamstrings other than lying leg curls? Check out these hinge variations by John Gaglione.

Hardcore Hinging for Hamstrings by John Gaglione

Get big or die tryin'.

Feats of Strength

2011-11-29T13:35:00.001-08:00

I have often heard stories of men achieving amazing feats of strength throughout their lifetime; stories of men working for hours on end in the construction of something greater than themselves; stories of men traveling great distances by foot to relay messages or return to loved ones. In this day in age, experiences like these have become foreign by the ease of technology, the busyness of schedules, and the fear of trying. Feats of strength are now considered by the living dead as an hour of movement three times a week. Even the events that are deemed most challenging, and are, without question, difficult, such as triathlons and marathons, are able to be completed by people with poor training or are done on whim.

This past Thanksgiving I was talking to my uncle about my personal bests regarding my training. The next day he sent me an e-mail containing some of the feats of strength he accomplished in his younger days. The e-mail contained the following:

I did a 53 mile walk/jog through the White Mountains (New Hampshire) with about 20,000 total vertical feet (10,000 up and 10,000 down) - in 19 1/2 hours (a record for the event at the time) at 20 years old.
Fast- walked/jogged 50 miles in 10 1/2 hours and rode a 3-speed bike 1223 miles in 15 days at 21.
I first did 1,000 push-ups in a day when I was 22 years old, and was able to do this at several different time-periods until I was about 34.
Bicycled across the US, approximately 3,200 miles, at 23 years old.
I worked up to 15-16 3-minute rounds on the heavy bag when I was 26-34 years old.
Cross-country skied the 33 mile Birkebeiner in 4 hours at 31 yrs old (it took me more than six hours last year with the new, faster equipment).
I used to run for about 45 minutes, once a week at noon in the summer when I lived in Saudi Arabia (age 31-34 years old), just to see if I could do it/survive. The temperatures were up to and over 130 F. In three years I never saw anyone else run in the desert in the middle of the day in the summer (there were 500 mostly younger people living on our farm).

Reading these, I couldn't help but be motivated. I have already begun to create a list of different feats of strength I want to accomplish in the upcoming years, ones that I will be posting about in the future. What do actually want to prove to yourself with your training, or are you able to accept mediocrity?

So much of people's training today revolves around aesthetics or sub-maximal performances. When was the last time you pushed yourself to your physical and mental limits in your training? When was the last time you attempted something, just to see if you could survive?

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

John Berardi's Great Fasting Experiment

2011-11-28T13:25:00.000-08:00

Interested in intermittent fasting (IF)? Check out this article by John Berardi to get a recap of his experience with it.

John Berardi's Great Fasting Experiment by John Berardi

Get big or die tryin'.

Dynamic Effort Box Squats and Acceleration Improvements

2011-11-23T18:46:00.001-08:00

Interested in how box squats transfers from your training to your competition? Check out this interview conducted by Bret Contreras with Scott Taylor for an inside perspective.

Dynamic Effort Box Squats and Acceleration Improvements: Interview with Scott Taylor by Bret Contreras

Get big or die tryin'.

Are You Sore? (Part 2)

2011-11-22T13:51:00.000-08:00

Due to the number of responses I have received regarding part 1 of this post, I have decided to write a follow-up post, which further defends my reasoning and viewpoint. Let me start by saying that if you really do not care about muscle function or rather only care about pushing yourself as hard as you can while you train, what I am about to present will more than likely go in one ear and out the other. I am not trying to change your viewpoint or how you think; I am just trying to present information that may or may not challenge your belief system, but will hopefully spur a thought process and discussion.

So the argument that has been presented to me since the first post is that in order for the muscle fibers to grow, they must first be damaged. I, and all of the published texts I have found, agree with this statement, but there is ambiguity concerning how much damage must first be done in order for soreness to occur. In other words, it is not particularly clear as to whether damaging a muscle fiber automatically causes soreness or if there is a certain damage threshold that must first be exceed in order for muscle soreness to be experienced.

Based on my experience with training myself and other, my hypothesis is that the latter holds true. What I mean is, I am almost certain that some level of muscle fiber damage occurs while I train due to my inability to perform an identical training session to the one I just completed immediately after finishing. In fact, it is often very apparent to me that I would not be able to hit the same weights at the same levels of intensity or volume that I just did. However, this damage is not indicative that I will be experiencing muscle soreness in the following days, which tells me that I am recovering fairly well from my training.

My recommendation is that if you are still experiencing muscle soreness after having been 24 hours removed from the stimulus, you overdid it with your training and exceeded the threshold of the tissue(s) in question. I am basing this recommendation off of the assumption that you will be able to get a good night's sleep within the 24-hour window, which will allow your body the best opportunity to recover from the stresses of the day. If you are unable to relieve yourself of the muscle soreness after the 24 hours, then the amount of stress in your life during that time was too great for your body to handle appropriately. The tricky part about training recovery is that there are so many variables to consider, but generally speaking if you are unable to recover from one day's training by the time it is time to begin the next day's training, you exceeded your body's threshold of what it could recover from.

: Damaged Muscle Fiber vs. Healthy Muscle Fiber

I could see an argument for a 48-hour window being in place instead of a 24-hour window due to people generally taking a day off between training days, and maybe this would be a more appropriate guideline. The problem I am running into with this, though, is that if it is taking people 48-hours to only relieve muscle soreness then they are only a fraction of the way through the recovery process after two days and they are about to stress their system again on the new training day that has arrived. Because magnitude of muscle soreness is only one of many variables in the recovery process--how many of us could perform identical, intense training sessions day after day whether we woke up sore or not?--its absence does not necessarily indicate full recovery.

There will often times be damage to the muscle fibers that occurs during training. Whether or not this damage will always lead to muscle soreness is up for debate, but it appears that the former can be present without the latter. However, should muscle soreness be felt for more than 24 hours post-training, it can be assumed that the threshold of the tissue was exceeded and the contractile capabilities of said tissue have been compromised.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

Based on my experience with training myself and other, my hypothesis is that the latter holds true. What I mean is, I am almost certain that some level of muscle fiber damage occurs while I train due to my inability to perform an identical training session to the one I just completed immediately after finishing. In fact, it is often very apparent to me that I would not be able to lift the same weights at the same levels of intensity or volume that I just did. However, this damage is not indicative that I will be experiencing muscle soreness in the following days, which to me tells me that I am recovering fairly well from my training.

My recommendation is that if you are still experiencing muscle soreness after having been 24 hours removed from the stimulus, you overdid it with your training and exceeded the threshold of the tissue(s) in question. I am basing this recommendation off of the assumption that you will be able to get a night's sleep within the 24-hour window, which is when your body is going to have the best opportunity to recover from the stresses of the day. If you are unable to relieve yourself of the muscle soreness after the 24 hours, then the amount of stress in your life during that time was too great for your body to appropriately handle. The tricky part about training recovery is that there are so many variables to consider, but generally speaking if you are unable to recover from the day's training by the time it is time to begin the next day's training, you exceeded your body's threshold of what it could recover from.

: Damaged Muscle Fiber vs. Healthy Muscle Fiber

I could see an argument for a 48-hour window being in place instead of a 24-hour window due to people generally taking a day off between training days, and maybe this would be a more appropriate guideline. The problem I am running into with this, though, is that if it is taking people 48-hours to only relieve muscle soreness then they are only a fraction of the way through the recovery process after two days and they are about to stress their system again on the new training day that has arrived. Because the magnitude of muscle soreness is only one of many variables in the recovery process--how many of us could perform identical, intense training sessions day after day whether we woke up sore or not?--its absence does not necessarily indicate full recovery.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

Top 12 Tips to Improve Chin-Ups

2011-11-21T13:50:00.001-08:00

Want to do more chin-ups but not sure where to turn? Check out this article by Charles Poliquin.

Top 12 Tips to Improve Chin-Ups by Charles Poliquin

Get big or die tryin'.

On The Job Training

2011-11-18T15:37:00.001-08:00

What is your current job? What should your current job be? Why are they not one in the same? Read more in this article by Martin Rooney.

On The Job Training by Martin Rooney

Get big or die tryin'.

Use Your Talents

2011-11-17T15:49:00.001-08:00

How many of you know the Parable of Talents in the book of Matthew? Like many stories from the Bible, this one is applicable to our everyday lives and is a powerful story for anyone looking to make a change. As the parable goes, there is a master who is leaving where he resides for, as the Bible says, “a long time”; we’ll say a number of years to be better-able to conceptualize what is going on. Anyways, before he leaves for this journey, he gives his three servants a portion of his savings, with each receiving based on his performance while on duty. One servant received five talents, one received two talents, and one received one talent. At the time of the parable, a talent was a large sum of money, often times amounting to more than a servant would earn in ten years. So, relative to what they were earning, the servants were dealing with some serious money.

The parable goes on to say that the servant who received five talents invested the money and made five more talents. Similarly, the servant who received two talents invested the money and made two more talents. However, the servant who received one talent buried the money, scared to lose it and ultimately choosing not to put it to use. When the master returned, he was, as expected, very pleased with the first two servants. When he found out what the third servant had done, though, he ordered him to give his one talent to the servant who now had ten and then to be imprisoned in the dungeon. Harsh.

Okay, so that’s an overview of the parable, but what does it mean? How can it be applied to this moment and help us to make lifestyle changes? The way I see it, the reason we don’t do what we want to do, or do what is ultimately in our best interest, is because we don’t have enough of something, and that scares us. We don’t have enough money; we don’t have enough time; we don’t have enough energy. What we do have are preconceived notions of what we should have in order to get what we want to have, but does this make sense? To a degree, yes. It makes sense to have some idea of what you are getting yourself into before you start, but that knowledge should be used to empower instead of discourage.

What if, instead of fretting about what we don’t have, we shifted our focus and put to use what we do have. You may not have enough time, but do you have some time? You may not have enough money, but do you have some money? And you may not have enough energy, but do you have some energy? The conditions may not be perfect, but are they usable? Can you put to use what you do have and make more of it?

One thing I would encourage you to do is to think outside of yourself and your immediate circle. Who can you connect with that can help you accomplish your goals? In addition, I would also strongly encourage you to write your 90-Day Wonder. If you did not receive the March 2010 issue of The Source, you can find the feature article, “The Power of the Pen”, on the articles page of my website, which will take you through how to write your 90-Day Wonder. Once you have it written down, I would strongly encourage posting what you want to have accomplished on your bathroom mirror or somewhere of the sort. Just this past Sunday I bought two whiteboards, which are now on the wall next to my desk. On one, I have written down my business goals for the quarter. On the other, I have written down my training goals. Seeing these every day keeps me reminded of what I am working for in the short term. It is very easy to remember where you want to go in the long term; however, remembering the steps you are trying to take to get there has proven more difficult for me. If this is something that works for you, great, utilize it to its fullest capacity. I know I have been significantly more productive since I put these two boards up. If you are someone who isn’t stimulated by that, for whatever reason, find something that works for you.

We all have been given certain talents in this world. What often proves difficult is being able to combine our talents with what we truly enjoy in such a way that we are still able to survive and provide for others. But, whatever your story, have faith that if you use the talents you have been given in such a way so as to better the world around you, and if your motives and your heart are pure, not having enough will no longer be an issue. Trust in your talents, believe you are worthy of greatness, and act on your fear.

Here’s to faith, strength, and passion.

Get big or die tryin’.

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.

Max Effort Method

2011-11-16T17:40:00.001-08:00

Louie Simmons goes into detail about the max effort days at Westside Barbell.

Max Effort Method by Louie Simmons

Get big or die tryin'.

Are You Sore?

2011-11-15T16:22:00.001-08:00

Soreness is something many people try to achieve through their training. To them, it is a sign of a "good workout" or a "job well done". In reality, soreness is micro-injury to the tissue and micro-truama to the neuromuscular system.

When a tissue is injured it is no longer able to contract properly. Looking at the neurophysiology of this, if there is damage or injury to a tissue a gamma-aminobutyric acid (GABA) is released by Type II inhibitory interneurons and bind to type B GABA receptors.[1] Not only are type B GABA receptors turned on by the immune system, but there is also a more long-term effect by activating them.[1] The Type II inhibitory interneurons block the 1a afferent motor neurons, and in doing so can decrease the force production capabilities of a muscle fiber and the range of motion of a joint by up to 50%.[1]

What all of this means is, by causing trauma to the tissue, in the form of exercise or movement, to the extent that you feel the after effects for a prolonged period of time, in the form of soreness, you are affecting the tissue in such a way that your strength and range of motion decrease for a period of time.

You're probably thinking, "Well duh, obviously I am weaker immediately after I train than before I train," and this may be true. But, what if you are weaker for a long enough period of time that you actually start to develop compensating movement patterns? Now, compensation is by no means bad. In fact, compensation is what allows us to move at all. The reality is, though, that if muscles are compensating for a long enough period of time, doing the job that other muscle fibers were designed to do, the propensity for injury is infinitely higher. How long the process takes of compensation turning into the main means to produce a movement turning into injury is completely based on the individual, but you need to ask yourself if it is a process you want to unnecessarily start.

The other issue with soreness is that of the three soft tissues impacted by training--muscle, tendons, and cartilage--muscles are the fastest to heal. What this means is, if the tissue that heals the fastest is injured and inflamed, there is definitely going to have been some damage done to the other two types of tissue. These take longer to heal, however, but eventually you start to feel their pain in the form of tendonitis and then arthritis.

So think about this the next time you train. Is soreness helping you to achieve your goals, or would you be better-served to go a little lighter on your training, building up the threshold of your tissue in a responsible manner to the point where you can handle high-intensity training sessions?

Get big or die tryin'

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

1. Taylor, Jacques Henri. "Force and the Nervous System: An Introduction to the How and Why of MAT".

Up Your Work Capacity

2011-11-14T19:18:00.001-08:00

Is your progression stalling and you don't know where to turn? Maybe it's time to look at how much work your body can actually handle. Check out this article by Michale Ranfone.

Up Your Work Capacity by Michale Ranfone

Get big or die tryin'.

The Camera Is Always On...

2011-11-09T12:19:00.000-08:00

Do you portray a different life in front of a camera than you do when it's not on you? Check out this article by Martin Rooney to get the latter closer to the former.

The Camera Is Always On... by Martin Rooney

Get big or die tryin'.

Are You Chalking Up For These Lifts?

2011-11-08T13:00:00.000-08:00

If you know how I train, you know I love using chalk when I lift. Most people who don't use wrist straps, a.k.a. my (potential) friends, will most often be seen using chalk for deadlifts, Olympic lifts, and multiple pull variations. There are three other lifts, however, that I will chalk up for on my heavier days.

: SQUATS

Squats

Very few people chalk up for squats, but I tell you what, if I'm putting 450 (+) pounds across my shoulders, I want to make sure that bar is staying across my shoulders. I'll chalk across the center of the bar, my hands, and across the top of my back if I have somebody to help me. Also, as I have posted on before, squeezing the bar while you squat can be a huge factor as to whether or not you hit the lift. I will often times try to bend the bar across my back to ensure that I am squeezing it as hard as possible. Doing so really helps me keep my back tight and, subsequently, having a tighter grip by chalking up first helps with this.

: BENCH PRESS

Bench Press

First of all, if you haven't see the "So You Think You Can Bench?" video series, do yourself a favor and check it out. Secondly, a powerlifting trick for the bench press is to try to pull your hand apart as you are pushing the weight up. What this does is it plays with friction, manipulating the line of force and changing the moment of effort of the muscles. I divulge into this technique in my post "Strong Grip vs. False Grip: Which is Best for You?". As expected, chalking up for this lift adds greater friction to the bar, changing the moment of effort even more. Chalking up also helps me in my pursuit of squeezing the life out of the bar while I bench, as well. Finally, if you want to make sure the path of the bar is the same every rep, you can chalk the center of the bar and then see where it hits your shirt each rep.

: Military Press??

This image came up in my Google search for "heavy military press", so why would I not put it up??

: Ahh... MILITARY PRESS

This was the military press I was looking for, though.

Military Press

My reasoning for chalking up for military press is partly the same as for chalking up for bench press. Because I use a false grip when I military press, it is more difficult for me to manipulate friction than if I were using a strong grip, such as when I bench. While the chalk helps with this some, it is mostly to allow me to just get a better grip overall on the bar. By this I mean I feel like I can squeeze the bar tighter and have better control over the bar when I chalk up before I lift.

If you aren't chalking up before you do your heavy days with these lifts, consider switching it up and giving magnesium carbonate a chance. And if it is against the rules of your gym to use chalk, break the stupid rules and move some weight.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

What You Need to Know About Rest Intervals

2011-11-08T11:57:00.001-08:00

I've been speaking on the importance of manipulating rest times to better-achieve your goals for a while now, but Charles Poliquin breaks it down in another manner in this article.

What You Need to Know About Rest Intervals by Charles Poliquin

Get big or die tryin'.

Squat

2011-11-04T17:10:00.000-07:00

Have a question about the squat? Check out this article by Mike from RobertsonTrainingSystem.com. Seriously.

Squat by Mike

Get big or die tryin'

Quite a Stretch--Stretching Debunked

2011-11-02T17:32:00.001-07:00

Still loving the "benefits" of stretching? It is time you check out this article by Paul Ingraham, then.

Quite a Stretch--Stretching Debunked by Paul Ingraham

Get big or die tryin'.

Need To Focus?

2011-11-01T18:17:00.001-07:00

First of all, I want to apologize for how inconsistent my blog posts have been as of late. I have been spending a lot of time studying for my MAT mid-term, which has kept me from keeping this blog up-to-date. Postings should resume to a more normal schedule in the next couple of weeks, however.

Okay so today I want to let you in on a technique that I have used pretty consistently in the past that has allowed me greater focus and productivity throughout my day. I first got the idea after hearing about the wonders hypnosis was having for a friend of mine. Because I didn't want to go see a hypn0therapist, however, I experimented with another idea--silent imaging.

Essentially, what I do is I turn off all of the lights and anything that could make noise. I then set a time for ten to fifteen minutes and I lay down flat on my back in a comfortable, anatomical position with my eyes closed. I focus on breathing through my nose, and then I clear my mind of everything except what it is I want to focus on for that day. When I started, I would imagine my facility--what I want it to look like, the floor layout, the exact square footage, how all of the equipment would be aligned. Then, I pictured myself moving in the facility and then performing daily tasks.

This all happened over the course of a number of months. I would try to get as absolutely detailed as possible with every aspect before moving on to the next. A lot of times I would end up falling asleep before the timer went off. When I would awake, I would feel refreshed and very, very excited to get working on my projects. My productivity during the times of my silent imaging soared, and every day I was excited to keep grinding on my work. The silent imaging was done on a daily basis for a while, then I cut it back to a few times a week. Now I do it every once in a while, not because I don't want to, but more because I am able to get the same benefits as before with doing it less frequently because I have programmed myself into a routine and I have a clear picture of what I am trying to achieve. That being said, though, I think I could definitely use another round after the last month.

Silent imaging is a technique that I highly recommend if you are having trouble accomplishing what you want to. Think about what it is that you desire, think about every single aspect of it, and then let that image carry you and you press forward with action.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

The 3 Biggest Lies You've Ever Been Told

2011-10-31T18:14:00.001-07:00

What is holding you back in your life? Perhaps it is one of these lies that has been ingrained in your brain as truth. Check out this article by Martin Rooney for more.

The 3 Biggest Lies You've Ever Been Told by Martin Rooney

Get big or die tryin'.

Blood and Chalk Voulume 11

2011-10-27T09:19:00.001-07:00

It was asked, and Jim Wendler answered. Check out this article to hear him rap on plyometrics, chains and bands, safety squat bars, false grips, and accessory failure.

Blood and Chalk Volume 11 by Jim Wendler

Get big or die tryin'.

Organizing Training Based On Transfer

2011-10-27T08:57:00.001-07:00

How one goes about structuring their training session is often a question I am presented with. Specifically, I am often asked which should be done first, conditioning or strength training. I guess conditioning really isn't a fair word here. What they are referring to is a type of conditioning, but the goal from that work may be of more of a technical nature. For example, there is a difference between running wind sprints for conditioning and running 10-meter sprints in order to work on acceleration out of the blocks. I'm not sure if I'm conveying this difference clearly or not, so if not, drop a comment to let me know and I'll attempt to clear it up in a future post.

Anyways, the same distinctions can be made with strength training, too. Are you squatting to work the technical aspect of the squat and become a better squatter or are you using the squat as a tool to develop another skill. There, that's a better way of thinking about it. Are you training the movement because it is a primary movement of your sport and mastering it will allow you master your sport, or is training the movement a means to helping other movements progress? In other words, how great of a transfer is there between what you are doing and what you are trying to accomplish?

The higher the transfer, the greater the precedence the movement should receive when you are structuring your training. For example, a powerlifter should work the technical aspects of his squat before performing any aerobic conditioning. Likewise, a sprinter should squat after the technical aspects of her sprint are trained for the day. The reason for this is because when performing movements that require absolute precision in order for you to have the highest probability of success at achieving what it is you desire to achieve, you want the neuromuscular system to be at it's most rested state. If you try to learn or perfect movements while in a fatigued state, there is a much lower chance that you will ingrain that movement into your CNS in the way you want it performed and may, in fact, teach your body how to perform that movement in a less-than-optimal manner.

If you are not a competitive athlete and are just trying to lift and do conditioning for health reasons, then what you do first depends on what you would rather get through while feeling fatigued. Will you still do conditioning if you lift first? Will you still lift after if your conditioning gasses you? One recommendation I will give, however, is that if you are going to perform any type of explosive or plyometrics-based movement, I would strongly suggest performing these movements before you do your strength training. My reasoning is that if you fatigue yourself with squats, for example, and then do a bunch of jumps after, if the squats were too much for some of your muscles to handle and subsequently those muscles are no longer contracting as they should, when you land from the jump there will be greater eccentric forces placed on your system than there will be during a squat. If what isn't contracting is placed under the greater stress, then you will be at a much higher risk for injury.

When structuring your training for the day, take into consideration your goals from the training and give precedence to certain exercises based on their ability to help you reach your goals. The exercises which have the highest transfer to helping your reach your goals should be performed near the beginning of your training session.

Get big or die tryin’.

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.

How Will You Leave Your Mark?

2011-10-24T13:06:00.000-07:00

Martin Rooney brings it with every article, and this one is no exception.

How Will You Leave Your Mark? by Martin Rooney

Get big or die tryin'.

Maximal Strenght, Minimal Equipment

2011-10-21T15:22:00.000-07:00

Louie Simmons definitely knows his strength training, but his articles can be a little tough to read at times. If you are looking for a Westside-esque training program without all of the fancy equipment and in more layman terms, check out this article by Joe Gaglione. Or you could always try out SMS.

Maximal Strength, Minimal Equipment by Joe Gaglione

Get big or die tryin'.

How to Add External Resistance to Box Jumps

2011-10-20T13:33:00.000-07:00

In my last post in this series I described the appropriate amount of external resistance that should be applied to box jumps, if external resistance is to be applied at all. But, seeing as there are numerous possible ways to go about adding this extra resistance, we need to differentiate which methods of external resistance are most effective. Dumbbells, elastic bands, and weighted vests will all be discussed.

Dumbbells are commonly seen being held while an athlete performs box jumps. The problem with dumbbells is that they affect the athlete's ability to use their arms efficiently while performing the jump. The altered movement pattern this produces is most noticeable at the beginning of the movement, but can also be equally detrimental to the athlete's landing mechanics. Because the external resistance is attached to a moving limb and inhibits that limb's ability to produce force, dumbbells are not the way to go if you are wanting to load a box jump.

Elastic bands that attach from the floor to the person's waist, as can be seen on someone using a Vertimax trainer, are another means by which vertical jumping, but not necessarily box jumps, is loaded. The problem with this, as I'm sure you can tell, is that the heaviest resistance from the bands occurs once the person has left the ground and is at the peak of their jump height in the air. The bands, therefore, have their greatest influence in the eccentric aspect, causing someone to land faster than they normally would without the bands as the bands recoil and resume their original length. Considering the amount of pounding that occurs to the joints during the course of any sports season, I do not feel it is the best interest of the athlete to use elastic bands in order to improve jumping performance as the bands will only cause greater impact to occur when the athlete lands at the higher speed. Also, because the bands are connected to fixed points on the floor, it is highly likely that the fluctuating lines of force from the bands to the hip will alter the mechanics of the movement. These oblique lines of force contradict the natural line of force of gravity, straight down, causing the athlete to have to fight against an anterior or posterior pull, as well.

In my opinion, the best way to add external resistance to box jumps is by having the athlete wear a weighted vest. As I have discussed already, the weight of the vest should be limited to 10% of the athlete's body weight. The reason I believe the weighted vest to be superior to dumbbells and elastic bands is because the vest does not alter the mechanics of the movement so long as the weight is appropriate for the individual. Because the increased load will slow the speed of the movement, this tool needs to be properly and thoughtfully implemented into a training routine if it is used at all. Also, just as the weight of the body does not change as someone goes through the jumping motion, the weight of the vest will not change, either, unlike elastic bands.

Skipping back to elastic bands real quick, there is something to be said about them if you are wondering why they would be appropriate to add to a back squat or bench press but not to jumping. I will go into more depth on this at a later time, but as a brief overview, bands are implemented to improve the speed with which the bar is moved. While it may seem like this same principle can be applied to jumping, most of the bands used for jumping do not increase tension enough over the short range of motion they have available to be truly effective here. What I mean is, the range of motion used during a standing vertical jump as compared to a back squat is significantly less, so much so that Soviet athletes would train their half squat more than their back squat because of the higher transfer to jumping. The bands are implemented with lifts so once can feel the dramatic difference in tension between the top and the bottom, forcing the athlete to move the bar as fast as possible at the bottom in order to use momentum from that initial push to get to the top. With jumping, though, the tension in the bands between the top and the bottom of the movement is not significant enough to illicit an explosive push from the bottom of the movement due to the limited range of motion used during jumping relative to squatting.

Okay, so maybe that wasn't so quick, but I hope that is somewhat clear. If I were to add bands to my jump training, though, I would try to set them up such that the bands are going straight down between my legs, much like how the weight hangs during a belt squat. This would allow that line of force to be much closer to the line of force of gravity, limiting any anterior/posterior pull. I would still have to consider the faster landings, so I guess that will be something to experiment with in the future.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

Is Sports Practice Rationally Constructed?

2011-10-20T12:39:00.000-07:00

Good question; better thought process. Check out this article by Jimmy "The Thinker" Smith for a look into what is versus what could be.

Is Sports Practice Rationally Constructed? by Jimmy "The Thinker" Smith

Get big or die tryin'.

Some Things Never Change

2011-10-17T12:40:00.000-07:00

I can dig what this kid is saying as I have preached most of it already. Ignore the part about foam rolling and stretching, though. Ha!

Some Things Never Change by Andrew Choi

Get big or die tryin'.

Can You Pass This Test?

2011-10-15T05:28:00.001-07:00

Are you giving yourself the best opportunity to succeed at whatever you choose? Check out this test by Martin Rooney to find out.

Can You Pass This Test? by Martin Rooney

Get big or die tryin'.

The Price of Greatness

2011-10-13T15:08:00.001-07:00

Two summers ago I had an incredible opportunity to work with some of the elite NFL football players, including Drew Brees, Aaron Rodgers, and LaDainian Tomlinson. What impressed me the most was not their sheer athleticism or the drills they were doing, but their attention to every detail during those drills. Drew Brees really stood out to me in this area, especially during the fieldwork. Even when he was only working with one receiver, I could see him checking other routes that would normally be run and defenders that would normally be there before he threw the ball. I could see him taking into consideration each element of a game with every rep that summer. Not surprisingly, Drew had an incredible season following that summer. He played so well, in fact, that the Saints won the Super Bowl and he was named the Super Bowl MVP. The following season, Aaron Rodgers went out and did the same thing, winning the Super Bowl and collecting MVP honors.

Every time I think about these events, it all comes back to the attention to detail. Without question, these men have been blessed with incredible physical characteristics that have allowed them to be very good at what they do. But what separates the very good from the great? What separates those who play from those who win?

Every year at the NFL Combine you hear stories about men performing record-setting feats and others who completely flop. What these athletes are being tested on year after year does not change, minus a few rule changes here and there. Coaches are well aware of the best techniques for performing the tests and giving their athletes the best possible chance to perform at their highest level. Yes, some guys are just flat-out more physically gifted than the rest of the field and will get drafted reasonably high even with a sub-par showing. For most, though, screwing up at the Combine or on your Pro Day could mean screwing yourself out of millions of dollars.

: The 40-yard dash is the biggest "make or break" test at the Combine.

With that much weight put on those tests, how is anybody able to function well? The answer is that those who succeed have done the drills over and over and over again and have them completely mastered by the time the Combine comes around. There’s no thinking; their body just responds. Why? Because they had extreme attention to detail in their training, which allowed them to become great at performing these tests.

Being an economics major, I’ve learned that there is a cost to every action, namely an opportunity cost. If I am spending my time doing one thing, it means I lose the opportunity to do something else with that time. The opportunity cost of such extreme attention to detail that you are able to achieve greatness at some level is that, instead of screwing around or going through the motions when it is time to work, you cut the crap and put your best foot forward to create great actions. Then you repeat those actions until they become great habits. Then you repeat those habits until it is completely automatic, becoming part of who you are.

Let me ask you this: In what area of your life are you striving to achieve greatness, and what is driving you to achieve greatness? We are all meant to be great at something, but that something is rarely a sport and isn’t necessarily an occupation, either. In fact, most of us shouldn’t be striving for greatness in those fields right away, anyways. Instead, we should be striving for greatness in our relationships with others because, I tell you what, if there were more great moms and dads in this world raising more great children who turn into great adults, the world would be a far better place. But most people who strive for greatness in other fields fall drastically short of being a great human being. Once you become a great human being and those everyday actions become automatic and part of who you are, you can begin focusing on other endeavors in which to achieve greatness. But it starts with your attention to detail in providing a consistent effort to improve the experiences of others on a daily basis as well as a consistent effort to improve your own well being.

In the game of life, how is your attention to detail? Are you practicing empathy, finding happiness and peace of mind, and bettering the lives of those around you just by being yourself? Are you just playing the game, or are you winning?

Here’s to faith, strength, and passion.

Get big or die tryin’.

Charlie Cates

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.

Why Monster Trucks Shouldn't Be Driven in the Express Lane

2011-10-12T18:48:00.001-07:00

This article could be re-titled, "One Reason of Many Why Cross-Fit Sucks For Your Body", but alas, the chose the higher road. Check out this article by Coach Joe to find out why.

Why Monster Trucks Shouldn't Be Driven in the Express Lane by Coach Joe

Get big or die tryin'.

Hardgainers: The Big Three for Recovery

2011-10-11T13:09:00.001-07:00

I used to believe in foam rolling and stretching for recovery, but now those modalities take the back seat. Instead, here are my Big Three for Big Gains when it comes to recovery.

1. Get Your Sleep Right

Anywhere between 7 and 9 hours of sleep both the night before and the night after a training session are a must. You cannot out-exercise a bad diet, and you cannot out-eat bad sleep. Prioritize this as #1 and see the massive results you have been wanting.

2. Pinpoint Nutrition

I gave guidelines in my earlier article, "Recovery 101: Nutrition". You can follow these if you like, but what I am really talking about here is following a pre- and post-training diet that is designed exactly to what your body needs and can use. If you can't metabolize carbohydrates, carbo loading before or after will only make you sick and bloated.

3. PMA

Positive Mental Attitude. Exercise is a stress on the body, and the body is unable to differentiate between physical and emotional stress. Because all stress is cumulative on the body, you need to make sure you keep a positive mental attitude in and outside of the gym. Minimizing unnecessary stress will allow your body the greatest opportunity to be in an anabolic state with greater testosterone and growth hormone production, allowing y0u the results you desire.

While what you do in the gym is vital to reaching your goals, everything you do outside of it trumps all that is done within. If you can't make the commitment to positively changing your lifestyle outside of the gym, don't expect positive changes to happen to your training and physique.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

Training Speed to Get Strong

2011-10-10T19:23:00.000-07:00

I've been posting some articles about speed work and accommodating resistance lately, but how do they all fit together? Check out this article by Eric Cressey for a great overview into speed work.

Training Speed to Get Strong by Eric Cressey

Get big or die tryin'.

Are You An Addict?

2011-10-07T19:04:00.001-07:00

I know I am. Check out what I have an addiction to in this article by Martin Rooney.

Are You An Addict? by Martin Rooney

Get big or die tryin'.

The Grace Card

2011-10-07T18:58:00.001-07:00

I wasn’t planning on writing this article. I had another article planned for this month; another “rah-rah-rah-quit-doing-the-stupid-things-in-your-life-and-then-maybe-you’ll-actually-get-results” article. I was about half way done writing that article last night, and then I had to stop so I could get ready for church. I normally don’t go to church on Saturday evening, but I had been invited to stay after for a film viewing that was being held. The sermon was okay, they’ve definitely preached better, but the two-and-a-half hours I spent there after the service are what changed this month’s feature article. The film shown was The Grace Card, a movie about two cops in Memphis and how they teach each other about the meaning of love, life, and forgiveness during their time as patrol partners. It is a powerful film that I highly recommend, and one that really got me thinking.

There is so much negative energy in this world today, it is no wonder society is chronically ill. People walk around mad and scared day after day and allow feelings of anger, hatred, and sorrow to feast on their soul for years upon end. You flip on the news and all that is seen are either horror stories or tales of superficial happiness. True, consistent happiness is such a rarity that when others around us are able to find it for a moment, we often times bring them back down to our level with our words and actions. All of these thoughts and emotions fester within us and we are unable to grant each other forgiveness, much less grant ourselves forgiveness.

One of my favorite lines from the film last night was, “I promise to pray for you every day, to ask for forgiveness, grant you the same, and to be your friend forever.” What a powerful concept this is. Imagine the impact that could be made in the world if this were applied to our daily lives. We have all made mistakes. We have all wronged others. We have all done awful, stupid, terrible things that make us nauseous to think about. But, what if we were forgiven? More importantly, what if we forgave those who had done the same to us? What if we forgave ourselves for our bonehead mistakes and all of the negative self-talk?

A negative mindset and a heavy heart create a negative energy emitted from your body. Without going too far out into left field with this idea, consider this: you know when you read a text message from somebody and they’re pissed off. It’s kind of like those screaming envelopes in Harry Potter; you just get a pissed-off vibe when you read the message. All of this negative energy affects everything around us, from the food we eat to the plants and animals; every single thing that has a life force is impacted by these thoughts. And as our habitats rot around us, our souls rot from within.

Every day we live our lives holding grudges against some and trying to be in the good graces of others. On top of that, we judge ourselves so critically that it can paralyze any action of self-improvement that we attempt. Enough is enough. It is time we start forgiving each other, start forgiving ourselves, and start asking others for forgiveness for what has been done.

There is science out there that says five minutes of negative thoughts leads to over two hours of hormonal imbalances. This type of stress is slowly killing all of us, undoubtedly leading to chronic disease and illness. I have heard before that you cannot get health from a sick animal. By the same token, we as individuals cannot become healthy if our environment and those around us are sick. We must stop this outflow of negative energy at the source, ourselves, by doing what we have refused to do up to this point—forgive.

I promise to pray for you every day, to ask for forgiveness, grant you the same, and to be your friend forever. Here’s to faith, strength, and passion.

Get big or die tryin’.

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.

Why All Muscle Was Not Created Equal

2011-10-05T10:20:00.001-07:00

Why are some dudes able to be big and lift bigger while others are big but weak as a kitten? Joe D. explains.

Why All Muscle Was Not Created Equal by Joe DeFranco

Get big or die tryin'.

Feeling vs. Function

2011-10-04T13:09:00.000-07:00

Over the past few months I have written posts about my change of beliefs regarding foam rolling and stretching as both means to increase range of motion and speed recovery time. I have received a lot of comments from people about these new beliefs as people try to rationalize why they may have changed in the first place. I want to stress the fact that just because something feels good, doesn't mean it's good for you in the way you were hoping it to be. When it comes to having greater range of motion, allowing your body to function better, and allowing the muscles to function better, the only way you can know if there is an improvement is if you test it. You need a system of checks and balances to ensure what your are doing isn't detrimental both immediately and in the short- and long-term.

Having said this, showing that you can sit down deeper when you squat or proving that you are now able to touch your toes after stretching and/or rolling out are not valid tests because joint mobility is ALWAYS trumped by joint stability. If you have range of motion at a joint that you cannot actively control, it does you no good to have that range from a performance and training standpoint. So unless you are muscle testing yourself after you stretch or roll out to prove that you are strong and stable at those joints and your muscles are firing properly around those joints, do not tell me how great these things are for you without expecting to be corrected. You are putting yourself at great risk of injury and limiting your training progress, and I can no longer endorse this behavior.

Get big or die tryin'.

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.

The Iron Evolution: Phase 4

2011-10-03T14:08:00.001-07:00

"Westside Barbell, The Mental Aspect" Dave Tate reflects on his time training at Westside Barbell.

The Iron Evolution: Phase 4 by Dave Tate

Get big or die tryin'.

How Are Your Habits?

2011-09-30T16:47:00.000-07:00

"Your desires tell you what you want, but your habits tell you what you get!"--Martin Rooney

If that quotes intrigues you, check out the rest of the article.

How Are Your Habits? by Martin Rooney

Get big or die tryin'.

Is Foam Rolling Doing What You Think It Is?

2011-09-29T14:54:00.001-07:00

I used to foam roll all the time. Every day, sometimes twice a day. I had a whole routine for my lower back on down, and in my head I thought I was helping myself. I was told that foam rolling would break up fascial adhesions, releasing tight muscles and allowing me to recover faster. In fact, in one of my most highly praised articles on EliteFTS.com I made claims about how foam rolling after a training session would help remove the metabolic by-products of training, thereby allowing you to come back the next day feeling stronger and ready to go. Now I don't foam roll at all.

I am no longer convinced that foam rolling is doing what I once said it does. In fact, based on my current MAT studies, I now believe that if you roll out your IT-band, for example, you are only smashing your vastus lateralis into your femur. Are you pressing on the fascia as well? Yup, but tell me how that piece of foam is able to only target your fascia and not your muscle fibers. It itsn't, and therefore we are back to the same argument I wrote about in my post and article "Stretching to Improve ROM and Speed Recovery: Fact or Fiction?" because now you are applying force into the muscle tissue but have no idea what it's doing.

: Classic

You can use the massage argument if you want, but ask your massage therapist if you can train right after they work on you next and see what they say. Pressing on the belly of the muscle may feel really good, but it's probably not helping you as much as or in the ways that you think it is. And regarding breaking up fascial adhesions, please, fascia is adhesed to begin with! You aren't breaking up those adhesions any more than you are stretching your IT-band, which doesn't have the ability to stretch, by the way.

As far as removing the metabolic by-products of training, eh, it may be possible, but it's not the best way to go about it. In my opinion, the best way to ensure that you recover as fast as possible from your training is to make sure your muscle fibers are firing properly. The amount of force that is generated by the muscle fibers to move your body through space and time is SO much greater than you could EVER put into it with your fingers or a piece of foam or PVC pipe. If there is something that is able to move out of those muscle fibers through force, it will be moved out when they start contracting properly.

After I train, I no longer stretch and I no longer roll out. Instead, I check my range of motion in the relevant body area and perform low-intensity isometrics into any limits I find in my ranges of motion, as taught to me by Muscle Activation Techniques. I'm not sore or achy and my knees feel significantly better than they did in college. In fact, the only days they bother me are when I wear shoes too much. But alas, this subject is for another post.

Get big or die tryin'.

Charlie Cates, CSCS

Self Made®, Owner

This article may be reproduced with biographical information intact.

Beyond the Bounds of Known

2011-09-28T14:34:00.000-07:00

How often do you step outside of the realm of "known" in training and life? Check out this article by Michael Gray to see what I mean.

Beyond the Bounds of Known by Michael Gray

Get big or die tryin'.

How Much External Resistance To Add To Box Jumps?

2011-09-27T13:44:00.000-07:00

Earlier in the month I posted and article from DieselCrew.com on how to increase your vertical jump. One of the suggestions given by the author was to perform weighted box jumps, with the corresponding video depicting someone performing box jumps while wearing a weighted vest. But does wearing a weight vest when performing box jumps make sense, and how heavy should the weight vest be?

First of all, jumping is a skill, just like sprinting, throwing, catching, and shooting are skills, and all of these can be improved with practice of the skill. The other takeaway from this is that the movement and muscle firing pattern is very technical and it can be altered if too great of an external load is applied. This is described by Yuri Verkhoshansky in his book Supertraining, "While simulation of a sporting movement with small added resistance over the full range of movement or with larger resistance over a restricted part of the movement range may be appropriate at certain stages of training, simulation of any movement with significant resistance is inadvisable since it can confuse the neuromuscular programs which determine the specificity of the above factors." (Verkhoshansky, p. 27). So the question then becomes, how much of an external load is appropriate?

From the literature I've read, the number I've continually come across regarding skill development is 10%. Anatoliy P. Bondarchuk touches on this subject is his book Transfer of Training in Sports, "The greatest amounts of correlational interrelationships were most frequently found in cases where the deviations between the lighter and heavier implement weights was insignificant in relation to the competitive—from 10%..." (Bondarchuk, p. 98). In terms of jumping, I would not use a vest that is heavier than 10% of my body weight. As I said above, this is because adding a load greater than this has been shown to alter the technique of the movement, in turn altering the movement itself.

So, if you are going to add a weight vest into your box jump routine, keep it to 10% of your body weight. Something also to take away from this is that after you have performed the movement with the external resistance, make sure your last reps are at your normal body weight so your neuromuscular system further cements that movement into its firing pattern.

In my next post on this subject, I will discuss the difference between using a weight vest and other means of external resistance for jump training.

Get big or die tryin'.

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

Chains for Speed, Strength, and Power

2011-09-26T14:45:00.001-07:00

Confused about how to properly use chains? Check out this article by Andy Bolton and Elliot Newman for some great starting tips!

Chains for Speed, Strength, and Power by Andy Bolton and Elliot Newman

Get big or die tryin'.

C.O.R.E. Training

2011-09-22T20:03:00.001-07:00

I loathe the word “core”. It is one of those words that the fitness industry has taken and beaten with a foam roller until there isn’t anybody who can recognize what it used to be, much like “functional” and “stability”. In fact, I’m pretty sure all three of these words were beaten to a pulp at the same time. And yet, the masses still buy into these deformed words like they came down from Heaven. There’s nothing wrong with training your “core”, so long as you can give a proper definition of what your “core” is and why what you are doing is “training” it—all of it. This aside, almost everybody doing “core” exercises on the BOSU and trying out new plank variations to work their “core” is missing what the actual core of their training should be. So here it is—Self Made C.O.R.E. Training.

C: Crude

Your training should be mostly crude, straight up. Barbells, dumbbells, plates, bars, and open space. Basic lifts and body weight movements, keeping it simple and crude. Cable and machines can be very effective if you actually understand the physics behind it, i.e. moment arms, force arms, friction, etc., but guess what, you don’t. Stick to the basics and leave the cables to someone who actually knows how to manipulate lines of force and understands why you would want to do so.

O: Operose

: Big John Henry--the man came to work.

It took me nearly a week to find an O-word that would fit the theme of this article but I finally found one. Operose means done with much labor, which is something that I believe should reflect your training. When you come to the gym, come to work. Be serious about why you are there and get ready to put forth a serious effort. This has to do with the mental side of training as much as the physical. Whether you are talking about a 6-month goal or what you are trying to hit that day, come with a blue-collar mindset that it is time to work, then get after it.

R: Resistance

No, your weekly routine of spinning, yoga, Zumba, Pilates, and elliptical are not cutting it. Your body was meant to lift things, heavy things. If there’s something wrong with your body go get yourself checked out. Don’t be an idiot and go lift heavy because, “Charlie told me to,” and end up hurting yourself. But as soon as you are cleared to do so, move some weight, get some hormones pumping, and start feeling human again.

E: Energy Systems

This is one of the biggest mistakes I see people make with their training: they train the same energy systems day after day. The runner crowd is most guilty of this, but lifters do it, too. You have to train both aerobically and anaerobically. No, the “sprint” you do at the end of your seven-mile run does not count. When was the last time you did full out, max-effort, balls-to-the-wall sprints with almost full recovery between each? If you are healthy enough to do so, I strongly suggest adding in 30-100 meter sprints to your weekly training. I would also suggest doing something a little more aerobic such as running hills or intervals of a little longer duration than then sprints. Utilize training in different energy systems to get the most out of what you do.

So there you have it, C.O.R.E. training from Self Made’s point of view. You can still work your quadratus lumborum, just make sure this training is the core of your training.

Get big or die tryin’.

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.

**Check this article out in .pdf format by clicking here.

Which Side Are You On?

2011-09-21T12:16:00.001-07:00

Which well are you drinking from? Check out this article by Martin Rooney to see what I mean.

Which Side Are You On? by Martin Rooney

Get big or die tryin'.

Grip Width Terminology

2011-09-20T12:38:00.001-07:00

This post is to inform you about new terminology I'll be using in posts and programs. When referring to hand placement on a barbell, i.e. grip width, I will be using the following numbering system (from narrowest to widest) to denote the desired grip width:

**All grips are assuming an overhand grip, such that is used during the bench press.

Grip 1: Index finger on the edge between smooth in the middle and the knurling.

Grip 2: Pinky finger on the ring.

Grip 3: Ring finger on the ring.

Grip 4: Middle finger on the ring.

Grip 5: Index finger on the ring.

So, for example, let's say when you bench press you use Grip 4 but then in a program I write, "Use a grip two grips below your bench grip," you'll know where I want your hands.

Get big or die tryin'.

Strong Mind, Stronger Body: Lessons from a Warehouse Gym

2011-09-19T14:31:00.001-07:00

Want to know what's lacking in your training? Perhaps it's something Joe D touches on here.

Strong Mind, Stronger Body: Lessons from a Warehouse Gym by Joe DeFranco

Get big or die tryin'.

Where Are the Warriors?

2011-09-16T19:43:00.001-07:00

How much can you really know about yourself if you've never been in a fight? Prepare to get comfortable being uncomfortable.

Where Are the Warriors by Mike Snader

Get big or die tryin'.

SelfMadeFitness.com Q&A: French Fries and Glutes

2011-09-15T14:35:00.000-07:00

Which is better for you: cookies or french fries?

Hmmm... well there are many types of cookies and many types of french fries. How it is prepared is most vital, in my opinion. However, because this question came with no other relevant information, we need to look a little deeper. French fries usually come with a barbecue double bacon cheeseburger, if I'm ordering, and seeing as I am a huge fan of bacon, cheese, and burgers for both size and satiety, there's a pretty strong case for the fries. However, cookies usually come with milk, which is equally important for those looking to bulk up. In fact, it's one of the big three, not to mention, if the milk is raw, it has incredible health benefits. So, because I wasn't provided any information on the quality of these two items, it looks like their supporting cast will determine the winner. French fries it is. Sorry cookies, while milk was a strong partner, it just couldn't match up to a grass-fed, grass-finished patty topped with raw cheese and fresh bacon.

: Glutes: Get 'em firing

Which to warm up first: Glutes or Hip Flexors?

Okay, so I see what this question is trying to get at. In my ground-based warm-up, hip extension is the first motion done (actually in the revised warm-up it's the third, but anyways) which may seem odd if people's hip flexors are tight. It may make more sense to target the hip flexors with some mobility work before focusing on hip extension so as to lead to greater amounts of hip extension. Hmmmm...

So here's the thing, if your hip flexors are tight you need to figure out why that is. More times than not, tightness is just a feeling and is not necessarily indicative of a tissue's contractile capabilities or whether or not it is firing properly. Therefore, I cannot make the statement that if someone cannot extend their hip properly it is definitely because of tight hip flexors. Eh, no. If someone cannot extend their hip properly it is because the body does not want them to, for whatever reason. It may be do to an altered structure or muscle inhibition somewhere, but what or where is too individual.

So does it make sense to warm up your hip flexors before warming up your glutes? In my opinion, no. In general, I'd say to do hip extension as one of the first movements in your warm-up and to perform hip extension at different times during your warm-up as well. If your hip extension is limited, it usually is not because your hip flexors are tight; it is usually because the fibers of your glutes and other hip extensors or muscles of the feet are not firing properly or there is a structural limitation. Besides, how do most people "loosen up" their hip flexors? By going into extreme hip extension, i.e. contracting the glutes etc.

Get big or die tryin'.

To have your question featured on the SelfMadeFitness.com Q&A, send it to charlie@selfmadefitness.com.

Zen On A Merry-Go-Round

2011-09-14T09:55:00.000-07:00

Life is full of plenty of ups and downs, but that doesn't mean we stop riding. Check out this article by Martin Rooney for some inspiration on living in the moment.

Zen On A Merry-Go-Round by Martin Rooney

Get big or die tryin'.

Hardgainer Smoothies

2011-09-14T09:52:00.001-07:00

I've been saying for over two years now that if you want to make compositional changes, you need to adjust your nutrition first. For those of us looking to bulk up, that means taking in more quality calories. If you've been going with two scoops of protein in water for your post-training shake, skipping breakfast, or opting for a "light snack" in the afternoon, check out this smoothie recipe to shake up your weight (double-pun semi-intended).

Apple-Cinnamon Hardgainer Smoothie

Ingredients:

2 cups of whole milk

3 scoops of vanilla whey protein powder

1/2 cup of chopped walnuts

1/2 apple

1/4 cup total fat Greek yogurt (plain)

1 dash of cinnamon

4 ice cubes

Put all ingredients in a blender and blend until fruit and nuts have been chopped to satisfaction. Consume for breakfast, post-training, mid-afternoon, or any other time you are in need of calories!

Nutrition Facts:

Calories: 1,117

Carbs: 60 grams

Protein: 82 grams

Fat: 61 grams

Get big or die tryin'.

Conjugate System

2011-09-12T13:23:00.001-07:00

The Westside Barbell Conjugate System may be the best training program ever created for improving powerlifting performance. Check out this article by Louie Simmons for an inside look into how the program was developed.

Conjugate System by Louie Simmons

Get big or die tryin'.

Deconstructing the Dumbbell Row

2011-09-09T12:09:00.001-07:00

Are you rowing correctly?? Check out this article by Dean Somerset for more info.

**Focus on the mechanics and mechanical cues in this article--those are by far the best take-away. Ignore the "why this may be happening" explanations he gives as well as the corrective self-help. The "why" is a much too individual question to even begin to assess in an article, which therefore makes the self-help useless.

Deconstructing the Dumbbell Row by Dean Somerset

Get big or die tryin'.

Why Lift Arms?

2011-09-08T12:37:00.000-07:00

I have been asked recently why I write biceps and triceps isolation exercises into my SMS training programs as accessory work when I am such a huge proponent of heavy lifts and compound movements. While it may seem contradictory, the fact is that having strong biceps and triceps is a huge component of being able to complete heavy presses and pulls. While your pecs, lats, and deltoids don't ever completely give up the responsibility of moving the weight, there are times during the movements in which the majority of the force has to be produced by the biceps or triceps in order to further the movement. This is why guys who train with Westside and Elites perform board presses for the bench press--to improve lockout strength, i.e. triceps strength. Most people do not have access to a variety of boards at their facility, so I take this into account through other triceps isolation work.

: 3-board Press

As far as biceps go, I am a HUGE fan of back training, so you will find a lot of pulling movements in my program. Because the biceps work synergistically with the lats, etc, during a pull--assuming the individual has proper scapula mobility--week biceps could be the limiting factor in how heavy you can during these movements.

: Heavy Curls

If you think that your biceps will progress right along with the rest of your pulling muscles to be able to handle the weight, think again. Take deadlifts, for example. It is well-known that people can deadlift more when they use chalk or straps than when they use neither. Why? Because now they have a stronger grip on the bar. Since their grip is no longer limiting them as much, they are now able to pull more weight. Even though the strength of their legs didn't change, and even though they were training their grip while they deadlifted, they were able to pull more weight off of the ground simply by increasing the amount of weight they were physically able to hold in their hands.

So, as far as force-generating capabilities are concerned, that's my reasoning behind including arms in my SMS programs. There are other reasons behind this, too, such as having bigger and stronger arms elevates an athlete's self-confidence, which will improve his or her performance. I digress on this matter in my article 5/3/1 vs. SMS, which can be found on the articles page of my website under 2010 Training.

Get big or die tryin'.

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.

5 Secrets Of How To Stay Young

2011-09-07T15:24:00.001-07:00

After spending the last week in my mid-twenties, I realize that feeling young is a good thing. For all of you that are experiencing the aches and pains of old age, check out this article by Martin Rooney.

5 Secrets Of How To Stay Young by Martin Rooney

Get big or die tryin'.

To All My Hardgainers Out There

2011-09-06T14:45:00.001-07:00

Everybody in the United States of America needs to lose weight. Ha. This is an absolutely absurd statement, despite how applicable it may be to to masses. There are still plenty of people out there who are trying to gain weight, be it for sports, strength, or aesthetic reasons. Unfortunately, the majority of publications out there are telling you how to drop your highly-coveted lbs, and those that claim to do otherwise are all about synthetic supplements and other garbage.

So for all of my hardgainers out there, those who can't put on pounds to save their life, I'll be writing for you. At least once every-other week I'll be posting about methods I have studied and used to add tissue to my frame, because I, too, was once emaciated. Stay tuned for recipes, training tips, and lifestyle habits that will allow you to continue your pursuit of size and strength with actual results.

Get big or die tryin'.

How to Increase Your Vertical Jump

2011-09-06T14:38:00.000-07:00

Trying desperately to increase that vertical of yours? Check out this article from DieselCrew.com by Joe Meglio for some tips to help you rise up.

How to Increase Your Vertical Jump by Joe Meglio

Get big or die tryin'.

Are You a G.A.M.E.R.?

2011-08-31T10:48:00.000-07:00

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

Get big or die tryin'.

Strong Grip vs. False Grip: Which is Best for You?

2011-08-30T12:07:00.000-07:00

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.

Get big or die tryin’.

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.

Hip Belt Squats

2011-08-29T08:03:00.001-07:00

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

Get big or die tryin'.

Strength 101: Part III--Organizing Training

2011-08-27T16:57:00.001-07:00

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

Get big or die tryin'.

GPP

2011-08-24T11:02:00.001-07:00

The Westside guys go balls out when they train. How are they able to stay fresh and train at such a high intensity level every day? Check out this article by Louie Simmons for an inside look.

GPP by Louie Simmons

Get big or die tryin'.

Bar Speed

2011-08-23T11:56:00.001-07:00

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:

Get big or die tryin'.

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

2011-08-23T11:27:00.000-07:00

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

Get big or die tryin'.

This Past Week (8/15-8/22)

2011-08-23T11:21:00.000-07:00

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.

Get big or die tryin'.

High Pull vs. Upright Row

2011-08-18T14:15:00.000-07:00

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.

Get big or die tryin'.

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.

Top Five Deadlifts

2011-08-17T13:05:00.001-07:00

In the final article of the series, Louie discusses how he trains his Westside guys for the deadlift.

Top Five Deadlifts by Louie Simmons

Get big or die tryin'.

Post-workout Carbs a Must??

2011-08-16T16:42:00.000-07:00

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.

Get big or die tryin'.

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.

How to Use Tempo Training

2011-08-15T12:53:00.001-07:00

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

Get big or die tryin'.

Take Your Pull-Ups to the Next Level

2011-08-04T13:40:00.000-07:00

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

Get big or die tryin’.

Top Five: Part II--The Bench

2011-08-04T13:39:00.000-07:00

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

Get big or die tryin'.

Much Ado About Deadlifting

2011-07-30T07:07:00.001-07:00

I've been discussing deadlift technique with a lot of people lately, so here's another article to further the discussion.

Much Ado About Deadlifting by Tony Gentilcore

Get big or die tryin.