Welcome to ProSource.net! »
SIGN-UP FOR EMAILS
FREE SHIPPING OVER $200!*
*Everyday Flat Rate Shipping $5.95
New Product Showcase
ProSource Brand Products
ProSource Gift Cards
Top 50 Products
Research & Development
Featured Athlete Profiles
ProSource Advisory Board
Bodybuilding & Fitness Forum
Deals & Coupons
Deal of the Day
Deal of the Month
Coupons and Promos
Free VIP E-mails
Call Us at 1-800-310-1555
Help and Customer Support
4 Dimension Nutrition
AI Sports Nutrition
All American EFX
Alpha Pro Nutrition
American Body Building
Arnold Schwarzenegger Series
Athletic Edge Nutrition
Barn Dad Nutrition
Beast Sports Nutrition
Better Body Sports
Bodybuilding Provision Technologies
Chef Jay's Foods
CON-CRET Promera Health
Factor Nutrition Labs
German American Tech / GAT
Gunnar Peterson System
Hair No More
Health From the Sun
Healthy N Fit
Isatori Global Tech
Jay Cutler Signature Series
Lenny & Larry's
Life Extension Foundation
Millennium Sport Technologies
New Whey Nutrition
NO OPPORTUNITY WASTED
NRG X Labs
Nuts 'N More
PES Physique Enhancing Science
Ronnie Coleman Signature Series
Serious Nutrition Solutions / SNS
Six Star Pro Nutrition
Supreme Protein Inc
Swole Sports Nutrition
Top Secret Nutrition
Veracity Nutraceutical Science
Books and DVDs
Branch Chain Aminos
Energy and Endurance
Equipment & Apparel
Especially For Men
Especially For Women
Growth Support Formulas
Health and Wellness
Mass and Strength Builders
Multi-Vitamins & Minerals
New Product Showcase
Post-Workout / Muscle Recovery
Protein & Energy Bars
RTD (Ready to Drink) Formulas
All supplement brands listed A-Z
Products listed by product type.
Top Rated Products
Best in Class
Top products that hold the coveted "Best in Class" awards
Top 50 Supplements
ProSource.net's top selling products
Exclusive Deals and Sales
Deal of the Day
Every day a single top-brand supplement is featured at extreme savings.
Deal of the Month
Each month a single top-brand product is featured at extreme savings.
Coupon codes and sale items, up to an additional 60% off already low prices!
click here to receive the
Articles by ProSource
By Todd Bumgardner, MS, CSCS | Mar 8, 2013
Workout Strategies That Lay Down the
Foundation for Strength and Power Gains
I haven't always believed that experience trumps all. When I was younger, I stood brazenly at science and organized education's pulpit. Now that I've grown in experience, I'm not so brazen.
There's a point--it's a little more than five years, but a few years shy of ten into a fitness-oriented career--where science, education and experience merge into understanding. At this point we start to grow.
I'm a few years into my growth and I'm continuing to learn. Every day in the gym teaches me a lesson. Most often that lesson is one of simplicity.
Come to think of it, I still don't believe experience trumps all. Every training day culminates in experience based on a grand science experiment. It's the combination that simplifies training and bolsters its efficacy.
Simplify, simplify, simplify. Great thinkers say the constant repetition of simplification is the key that unlocks a happier life. I'm positive that I'm not qualified to comment on the opinions of great thinkers, but I'm certain that it's the simple tricks that make training more productive. Here are six that I've learned thus far.
Before we initiate any movement our nervous system sets out to
for a chance to win
accomplish two goals: find balance and protect the spine. Without the stability that these two functions promote, our brain enacts its governor function, limiting the neural drive to our muscles and killing power output. That's what makes torque so important; creating torque at the hips and shoulders generates balance and fashions tension that protects the spine.
Before starting any big lift (squat, deadlift, bench, etc.), create torque at the hips by "screwing" the feet into the ground with external rotation. No matter the exercise, "break the bar" with the hands to create external torque at the shoulders.
Without exaggerating, I'll state that I have to coach every client on breathing. It's the most automated bodily process and everyone messes it up. Before this gets confusing, let me clarify. The problem isn't getting the air in and back out again. Everyone seems to do that without any hiccups. The problem is where the air goes when it enters the body.
Most people shoulder breathe. Rather than sending air into the lower lobes of their lungs, and subsequently filling their belly with air, they elevate their shoulders and breathe shallowly. This elicits a stress response, resulting in the unnecessary use of adrenaline that puts a high load on the autonomic nervous system. Remember the CNS governor we talked about in the previous tip? Well, that comes into play here too.
Deep belly breaths activate the diaphragm and the muscles of the pelvic floor. When these muscles activate it takes your brain off the brakes and puts your neurons on the gas. So to
keep your stress levels low
, and to put more weight on the bar, get your air low and into your belly.
Build the Deadlift Before the Squat
The Yankees and the Red Sox. Michigan and Ohio State. The squat and the deadlift. These rivalries have thrived for years and they won't be disappearing anytime soon.
Many proclaim with vigor the squat is the king of all lifts. An equal sum hold the deadlift as their champion. It's a futile war.
In reality, it's inconsequential. Both
build muscle and strength
at fantastic rates when programmed well. Sequencing, however, is of some consequence. A strong squat rests solidly on a strong posterior chain. The bricks and mortar that solidify the posterior chain are laid by the deadlift.
Most often, people squat poorly because they don't have the hamstrings, glutes, spinal erectors and lats to support the movement. A powerful squat rests on a pillar of posterior chain. Build the pillar first with deadlifting while working on squatting skill.
Start Too Light
We're all overzealous. We want progress and we want it fast. In the past this drove me to exercise the logic that more weight is always better. Keep stacking plates on; if the bar moves it's not too heavy. Out of all the points I'll make in this article, this is the most important. It's always better to start too light and stay too light.
Training with near max weights all of the time puts a severe load on the central nervous system--one that's hard to recover from. This isn't just one rep max, I'm talking rep maxes too. I learned this lesson the hard way in 2010 when I decided it would be a great idea to pull 440 for 10 reps. I was only supposed to pull it for three. When in doubt, leave a few reps in the tank and move the weight fast. You'll live to train another day.
Pick One Goal
A lot of guys tell me that they want to be
huge and ripped
for a chance to win
I think that's what we all want. Well, I like to toss the word strong somewhere in the sentence before huge, but that might just be me.
Training becomes a problem when all these goals are worked towards concurrently. I'm not saying that human physiology isn't capable of the task; but human psychology is an issue.
It's the common story of too many pokers in the fire. Trying to accomplish everything at once won't accomplish anything; focus is lost and a discouraging view waits in the mirror. Narrow the goal list down and set priorities.
I'll tell you, though, I believe there is a progression that sets lifters up for success.
Start by setting strength goals and accomplishing them. Make sure the weights seem slightly unreasonable when you're viewing them on paper. Once the strength goals are accomplished,
. You'll have the base of strength necessary to
gain monstrous mass
. Of course, the gain in strength and the use of large iron will already have filled out your frame. Finish with body comp goals; they take the most dedication and discipline.
You're climbing a ladder. There's no sense in worrying about the second rung if you haven't taken care of business on the first.
Use Recovery Methods
Progress is made during the hours we're not training. Of course, if you're training like you carry a purse on your shoulder, recovery isn't an issue. Since you're stopping by ProSource, I'll take it for granted that your training is spirited.
Training like a monster requires active recovery planning. It starts with sound nutrition and sleep, but there are a few more elements that are necessary for allostasis--the process of adaptation. Here's my short list:
Epsom salt baths: The magnesium promotes muscle relaxation and healthy function. The warmth feels nice.
Ice baths: Cold works too. The cold water promotes microtrauma healing and will promote blood flow after you're done with tubbing. Water temperatures in the fifties work well and it only takes five to ten minutes. It may seem like an eternity once you're sitting in frigid water; but trust me, you'll go numb.
Contrast showers: If hot and cold work well on their own, they must work well together. The process is simple: turn the water up as warm as you can stand it for a minute and contrast that with as cold as you can stand it for a minute. Do this for five cycles-ten total minutes. Cold water pushes blood out of the muscles-the hot water that follows immediately after rushes oxygen and nutrients into the muscles.
It's always the simple things that make us better. Simple tips lead to simple training that's simply productive.
Other Articles You May Be Interested In
High Frequency Hypertrophy
Build Size and Strength with a
Unique Submaximal Workout Strategy
12 MINUTES TO RIPPED
5-10-15 workouts to keep your regimen fresh, intense and productive
6 STEPS TO A BETTER BENCH PRESS
Maximize your strength in the king of all upper body exercises with this helping of iron-clad wisdom
LEAVE A COMMENT
The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
Return to Top
Report Site Errors
Click Here for Important Safety Information
More Ways to Score Deals & Discounts
FREE Catalog by Mail
FREE Catalog Online
Sign Up for VIP E-mails
Find us on Facebook
Follow us on Twitter
Shop Us on Your Mobile Phone
Terms & Conditions
New Product Showcase
Order Tracking & Order History
Ask the Experts
Best Discounted Bodybuilding and Nutritional Supplements!
Hot Muscle Building Supplements
BSN NO Xplode
Hot Fat Loss Supplements
100% Whey Gold Standard
Nutrex Lipo 6
Supplement Discounts & Coupons
Gaspari Superpump MAX
CytoSport Muscle Milk
Hot Selling Brands
ProSource.net - Lowest Price Bodybuilding and Nutrition Supplements!
ProSource, 2231 Landmark Place, Manasquan, NJ 08736
Contact Customer Service