Archive for April, 2009
Rocky Story
Apr 24th
Rocky movies have all inspired many of us and will continue to do so. These invigorating movies make us repeatedly to go back to them as they are a source of tremendous inspiration. Be it “Eye of the Tiger” song, or the theme song, or the background score when Rocky trains are all scintillating. The best part I personally adore is when Rocky Balboa in the 6th part trains for the match. Can you imagine that a man who is more than 60 years old training like a beast? I mean the speed and explosiveness he possesses is incredible. Moreover, since I believe in functional training I genuinely admire the way Rocky trains in his movies; that is, when Rocky tries to catch a chicken, or when he trains hardcore in Russia for brute strength where he drags a sledge, cuts a tree and performs repetitions on flag, an exercise which Bruce Lee was fond off. I would like to restate that Rocky’s training in the 6th part is breath taking; precisely, the way he performs single arm pushup on a ball, snatches a kettle bell, and last but not the least when he runs with his dog.
Talking about the video, please listen to the narration by Antony Robbins. The best part of the story is when Stallone has to sell his pooch for a few dollars as he was in dire straits and consequently getting back his dog for a whooping 15,000 dollars. I don’t want to talk more. Watch the video and enjoy the story. Stallone has really achieved a lot in life, and he should continue to do more, for we all have a lot to learn from him.
Concentration Curl, Hammer Curl, Preacher Curl, Incline Curl, and What Not.
Apr 22nd
The purpose of writing my thoughts on the above topic came from a question which was raised by an individual who frequents Ironcult. He queried, “Coach, why don’t you allow us to do concentration curls, as I heard from a friend of mine that it is a very good exercise for building huge biceps.” I had always wondered about these various bicep exercises and had thought, perhaps, there is a better way to achieve bigger biceps. I was really not convinced performing various types of bicep curling movements. I couldn’t come up with an answer as I didn’t have the wherewithal to know the answer. But, off late (since two years or so) I had stopped doing curling movements for building biceps, as I honestly felt and still feel that pull-ups and chin-ups with various grips is adequate to stimulate growth in the bicep. I can acknowledge that my beliefs didn’t go wrong, as I haven’t lost the size I earlier possessed. So how true it is to perform regular dose of bicep exercise to build them?
Allow me to explain my views and let’s try to understand this aspect better. Take for example the physiques gymnasts possess. How do they possess humongous bicep, shoulder and forearm size? Moreover, they are endowed with a strength which looks to be directly proportional to the size of the muscles, and not like the regular beefed up and juiced (steroid) bodybuilder’s physique, which is devoid of strength. Since gymnasts possess huge bicep, forearm and shoulder which even bodybuilders envy, they should be doing various bicep curling movements and protocols. Yes, Yes! They cannot achieve a bicep size and shape like they do by not doing various bicep curling movements. Alas! I am very sorry, as this is not the case with them.
To strengthen the above view, let me introduce a man who knows better about gymnastics and what he has to tell about our so called views. Coach Christopher Sommer was a competitive gymnast and now is preparing athletes for the USA Junior National Gymnastics Team for many years. Presently, he is running the men’s competitive program at the Desert Devil Gymnastics National Team Training Center. A question was posed to him regarding the gymnastic physique, and how gym rats go gaga over their physique and what is the biggest thing that would surprise gym rats. Here comes the surprise; He states, “That their training is comprised almost entirely out of bodyweight exercises”. Here comes another surprise, as the questioner then asks Coach Sommer that these guys with the killer biceps don’t do barbell and dumbbell curls? Coach Sommer replies, “No, not a single one! In fact, their amazing biceps development isn’t the result of any kind of curling movement at all, but primarily due to the straight arm leverage work which they do in the still rings. The straight-arm work is enormously difficult and puts tremendous strain on the biceps resulting in incredible growth.” By the way you can view the whole article at http://gymnasticbodies.com/articles2.html . Please read the above mentioned questions and answers column in its entirety: You will grab a better view of building bicep.
Moreover, performing a bicep curl will not help them whatsoever to do a pull-up on a gymnast ring. They tense their bodies holding statically in different positions and master the movements on the ring, parallel bar, and the floor depending on the sport they are involved in. They practice the required movement SEVERAL times in a day. This should brush aside the view which is held in bodybuilding that we need to work out for a stipulated time and consume the exact calories pre and post workout. That is, if these men are training in several sessions a day, how on earth will the idea of pre and post workout apply to them? In that case, every meal should be considered as pre and a post workout meal. Eugen Sandow who was one of the greatest natural bodybuilder says, “I believe that Nature is the best guide as to what we should eat and drink; and provided that we should not eat and drink too much, I think one cannot go wrong in taking those things with a healthy appetite and a natural inclination suggest. The danger lies in not so much in the quality as in the quantity and the manner of taking. I would rather eat six times a day-a little at a time- than live on two heavy meals.” Eating smaller meals throughout the day makes absolute sense. He also advocated eating whole some food for better health and well being. A balanced diet which contains complex carbohydrates, protein, healthy fat, vegetables, and fruits should be consumed in moderation.
Now, let’s look at what science has to tell why gymnast should not train with weights, but rely on body weight exercise. It should be known that sports specific training is presumably based on two principles from the seven grand daddy laws. The seven grand daddy laws are: Principle of Individual Differences, Overcompensation Principle, Overload principle, SAID Principle, Use/disuse Principle, Specificity Principle, and GAS principle. The two training principles which concern a sport person is the SAID AND Specificity principle. The SAID principle which is an acronym for Specific adaptation to imposed demands suggests that to increase your explosive strength, we will have to train more explosively. To improve our endurance we will have to improve our cardiovascular abilities and oxygen using ability of various muscle involved in the activity. Likewise, if a person wants to endure in a marathon he should not concentrate on lifting weights rather work on his endurance by practicing distance running. The same applies to any sport. The specificity principle is also applicable to the sport person. For example, we will become better at dead lifts if we dead lift on a regular basis; similarly, swimming is not going to help us to run better. We will have to perform the specific activity for the specific adaptation to occur in the same movement pattern. So, a gymnast has to perform the specific activity to be proficient at it.
In addition, isometric contraction, which has been neglected by many of us, plays an important role in the workouts of gymnasts. Isometric exercise involves exerting force against an immobile object. If we observe their routine they hold their bodies isometrically in various positions. The renowned Russian Scientist Yuri Verkhoshansky states, “Each 6-second isometric contraction is in effect equal to many dynamic contractions in which maximal force is of a duration no more than 0.1 seconds.” Isometric contraction can enhance strength and hypertrophy, as it can recruit almost all the muscle fibers in the targeted muscle group within few seconds. Do we need a living proof? Observe the physique of a gymnast below and you will know the answer.
Finally, no pun added to bodybuilding, as it is a great discipline. I mean the discipline involved in developing muscles and following a strict method of diet to achieve the desired result is itself a great accomplishment. My concern is a muscle which would match the strength of the individual and the overbearing importance to complicated diet protocols. As Buddha had stated, “Everything in moderation, including moderation.”
PS: Experts in the field of fitness have stated the importance of performing heavy deadlifts for bigger bicep, as it TENSES the bicep isometrically.
Should We Blindly Follow A Bodybuilding Routine?
Apr 15th
Are bodybuilding routines really worth performing? Let me try to explain my views and answer this question. I just browsed into a popular magazine which spoke about building huge quadriceps. By the way, it has been years since I peeked into a bodybuilding magazine. The routine for building huge quadriceps spoke about doing leg extension, leg press and hack squat. I really don’t know what era these article writers are in. Do these individuals who write the articles know that a leg press, or a hack squat machine, or any machine work under a two dimensional axis, whereas the human body functions on a three dimensional axis. The three planes/ axes/ of motion are saggital, tranverse, and frontal. Performing under a machine may cause repetitive pattern overload, as machines limit the natural movement of the body. For example, the path of the bar is linear and unchanging when a bench press is performed on a smith machine. Whereas, in a free weight bench press the bar path will change during each repetition as it has to counteract the fatigue and loading of the working muscle specific to the motor task. What happens when the path is unchanging because of the fixed axis of a machine? It leads to various injuries to the joints and can result in long-term injuries.
Most of the workouts outlined in bodybuilding magazines are flawed to a great extent. “Ask and you shall receive” goes the saying. The so called bodybuilding experts who author these magazines cater to our needs, as we ask for an ACE routine. How do they do it? If we carefully observe these magazines, we will realize that they just go in circles and try their very best in creating numerous routines. If you pick up a magazine of this month’s edition and read the content it is the same message but with different outlook the next year. There will barely be any changes whatsoever. We do not realize that, at the same time, they are also trying to market various muscle enhancing and fat burning products. Moreover, these magazines support their claim quoting many scientific studies which cannot be trusted. We should know that a human body is at constant flux, for a so called scientific study which is conducted on few individuals under controlled conditions cannot provide a clear picture. Dr Mel Siff with his extensive research on various topics on fitness has his own doubts about these so called scientific studies; he states in an article titled What Research Does Not Tell You, “Modern sports science relies extensively on testing human or animal subjects in the laboratory under strictly controlled conditions. The results from these tests are then applied or extrapolated to the world of sport in an attempt to improve sporting performance, often being quoted or followed with a fervor that often parallels fundamental religion. The research material soon finds its way into university text books or popular articles in the magazines proliferated by the various fitness groups and then almost becomes gospel for generations of instructors, teachers and many sport scientists. The fact that most of this research is sponsored by companies and groups with vested interests in products such as drugs, sportswear, and training equipment may result in the results being discarded or interpreted in a way which is more favorable to certain predetermines viewpoint.” I am aware that this is a very long quote but please read it thoroughly and take cognizance of it. And know for yourself, how flawed our perception is about various fitness related issues.
In addition, bodybuilders of gargantuan proportion are well advertised in these routines. One who even glimpses through these magazines will be allured to buy the supplements, for the alleged- expert bodybuilder proposes to use these expensive supplements to build the desired physique. We don’t realize that many of these supplements don’t work, and when one realizes that the dream of owning a huge physique is a farce, frustrated they look out for other avenues to build muscle and involve in the use and abuse of steroid thereby gratifying their ego. The professional bodybuilders who speak about these various routines and supplements are all blatant liars. If we witness their workouts we will realize that what they speak is far from truth, as they use powerful life-threatening chemicals and drugs to build their body. Their vital organs can fail any time because of drug abuse. How on earth can they talk about health and other related topics? Many professional bodybuilders have had kidney failures, heart attacks, and many other dangerous health conditions. We need to know that looks are deceptive, for these bodybuilders may seem to enjoy great health and well being. THIS IS REALLY NOT THE CASE.
I am glad and restate that I no more read these magazines. Regular interaction with my peers, reading books from reputed sources and, last but not the least, regular research in the internet have all helped me to learn better about fitness. I have committed lot of mistakes following these bodybuilding routines. I have had many injuries because of them. I have realized that functional training to be really beneficial and see to that individuals in my gym train keeping in mind the three planes of motion thereby respecting the body’s natural ability. Training injury free is of out most importance. It feels good as a trainer to see my men train injury free. Lastly, I am not suggesting that all the routines are defective, but most of them in the mainstream magazines should be considered with extreme care, as they seem to neglect the basic tenet of training principles.
PS: I will speak about functional training and its benefits in a subsequent post.
Why Is Strength Training Important?
Apr 9th
Fitness enthusiasts may ask why on earth one should lift weights and why they can’t get away doing some aerobic activity like walking and jogging. Scientific studies have stated that vigorous weight lifting may elevate calorie burning even after many hours after the session. Whereas, the recreational exerciser who walks for 30-60 minutes or jogs for 20-30 minutes typically returns to a baseline of energy expenditure within few hours after performing the activity. It means that aerobic exercises such as walking, jogging, and aerobic classes performed regularly using more or less the same intensity and duration will return to the baseline very soon; On the contrary, a strenuous strength training session burns more calories. Strength training builds muscle which in turn increases the resting metabolic rate; resting metabolic rate is the amount of energy expended while at rest, as more muscle we carry the more calories we burn. Since muscle is metabolically a very active tissue and burns more calories, it increases the metabolic rate. The post workout energy expenditure is also elevated for a much longer period in relation to aerobic activity depending on the intensity of the strength training session, which means that a workout of higher intensity would burn more calories for more hours following the workout.
But, if the aerobic activity is performed with high intensity the energy expenditure can be for many hours. For example, performing high intensity interval training can have the same beneficial effects of a a vigorous strength session. In addition, aerobic activities can be carried out by individuals practicing strength training as an important tool in the recovery process, as aerobic exercise has been touted to increase the cardiovascular efficiency. Aerobic exercises increase the blood stroke volume as a result of a much healthier heart. With increased blood stroke volume, comes greater oxygen uptake. Increased oxygen uptake causes oxygen to be utilized in the body more efficiently resulting in faster recovery from strenuous workouts. But performing strength training outweighs any aerobic activity in many respects; the benefits of strength training are outlined in the subsequent paragraphs.
Those who support aerobic activity over strength training are being fascinated by the benefits they provide towards heart health. This has resulted in overlooking strength training, as it has been supposed to merely aid in building muscle with no other advantages. Dr Mel Siff in his book Facts and Fallacies of Fitness clearly states that regular, vigorous exercise significantly reduces the risk of first heart attack, irrespective of the type of activity. He further cites a study conducted by Dr Paffenbarger of Stanford University who conducted a research on dock workers and graduates at Harvard University. The dock workers who work vigorously were discovered that the risk of fatal heart attack among them was reduced to 50 percent. The graduates at Harvard who exercised leisurely displayed a 20 percent lower risk of first heart attack. Any strenuous, sporadic physical activity has a profoundly beneficial effect on the heart. Strength training which is termed as anaerobic is of absolute value in preventing heart diseases. Let’s state the numerous benefits of strength training in addition to heart health:
1) Strength training, as stated above, builds muscle which in turn burns more calories throughout the day.
2) It increases bone density. Inactivity and aging is known to decrease bone density and brittleness. Now, research clearly proves that consistent strength training can increase bone density and prevent osteoporosis.
3) Strength training is ideal to build lean muscle mass, strength, and power. Everyone can benefit from being strong, as it keeps us more lively.
4) It also helps in injury prevention, as wide variety of injuries which can be life threatening can be prevented by strengthening joints and muscles. Strengthening of joints, ligaments, and tendons is not possible through low impact aerobic activity.
5) It improves balance, mobility and stability.
6) It reduces the risk of coronary heart diseases, as it helps in obliterating type 11 diabetes, lowers blood pressure and cholesterol which are all the main causes for coronary heart diseases.
7) Last but not the least; it allows us to age gracefully. Strong seniors fall down less. If they do fall it relatively causes fewer injuries and can heal more quickly.
Our focus should be centered towards strength training, and aerobic activity should supplement the strength gaining activity, or individuals who are interested in aerobic activity should also see to it that they tweak in strength training sessions into their exercise routine. As stated above, performing aerobic activity also has its benefits and should not be entirely neglected.
Inspiration From Matt Scott
Apr 6th
Please watch the video and then read my comments.
We all get bogged down for various reasons, and we draw inspiration from some or the other source to get going. Warhawk Matt Scott is the man in the video. He is a wheelchair basket ball player. Matt Scott details many of the reasons we all complain for not working out: I am too big, I have a headache, I had a heavy breakfast, my favorite shown is on, I am thin, my coach hates me, etc , etc are all those ridiculous reasons we give not to work out on a regular basis. The present generation is too impatient to stick to any discipline. Everybody wants quick- fix solutions without any commitment from their side. How on earth is this going to happen? It takes a lot of time to master a discipline, and we better know that.
Men come and ask me, “How long will it take to reduce their tummy size?” Or, “how long will take to get lean?” I know that I need to answer them and can’t vaguely state them that they need to commit for a longer time and that they will have to change their lifestyle for the better, but they want me concrete answers from me. I advice them that it may take few to several months to reach the desired results. I explain to them using my reasoning and experience and depending on the individual fitness level, previous lifting experience, his/her health status, previous and present injuries, etc. I am uncertain what these people are going to do after they reach their goal. Being fit and healthy is a lifelong quest, and we should not undermine the idea of being fit and healthy by giving it fixed time period.
What I mean by lifestyle changes in the above paragraph is that we will have to choose healthy foods, eat smaller meals throughout the day, quit alcohol and smoking, and to eat out less. A Google search will assist us in knowing the foods that are healthy and it is from there we need to take the lead towards healthy eating which is very important for our well being.
Many of us are so badly used to be in the comfort zone, and we do not want to come out of it. We do not want to see any change happening. We procrastinate and try giving reasons for our inaction. Perhaps, a quote by Mary C Crawley would help me to put my intention and purpose of writing this blog entry into proper perspective. “Two little words that make the difference: START NOW.” Yes, start now and don’t give any reasons. And as also Bruce Lee had rightly said, “If you always put limits on yourself and what you can do, physically or otherwise, you might as well be dead. It will spread over your work, your mortality, your entire being. There are no limits, only plateaus. You must not stay there, you must go beyond them.”
Coming back to video, men like Matt could have given various reasons and ruined their lives, as they have some inherent problem with them, but they didn’t do it. They didn’t stop, and they pushed their bodies and went beyond their limitations. It is high time we realize the importance of being fit and healthy, for we will have to suffer a lot in the later stages of our life.
Quote Of the Day Which Turned Out To Be A Very Thought Provoking Statement.
Apr 2nd
I read newspapers every day, but I thoroughly read the sport edition as the accomplishments by many individuals in the sport arena is largely appreciable and something positive to think about. The front page regrettably is all about the dirty politicians of our country. I would like to quote Earl Warren on this occasion; he says “I always turn to the sport section first. The sports page records people’s accomplishment; the front page has nothing but man’s failure.” The above statement is very true. Since the 2009 loksabha elections are nearing, we can all see the hypocritical faces of our politicians. Their false promises to people, the mud-slinging on the ruling party by the opposition and vice versa, their money distribution spree even though the Election commission has denounced such action is all disgusting to know. I have seriously digressed from my topic of discussion, and my apologies.
Interestingly, today when I was reading the newspaper I came across a riveting comment. The comment was by Akshay Kumar who is one of the highly accomplished actors here in India. He states “If you can’t give your body an hour a day to exercise, it is better you die.” This is a very powerful statement which he has made. We all know that Akshay Kumar is basically a martial artist and one who has a pleasing physique because of his physical culture. Now, getting back to the statement, it is high time we treat the above statement as a gospel. We all know that young people are suffering from type 2 diabetes, blood pressure, obesity, and many other related diseases. It shows how inactive we all have become, as most of the above diseases are also mainly caused by inactivity. Inactivity and unchecked stress levels can wreck havoc in our bodies.
Many people take health for granted. They wait for some disease to crop up and then consider that to be a warning signal, and what advice they receive from majority of our ill informed doctors is that we should diet and take the medication regularly. They want us to depend on their medication for very well known reasons. Just think if a subject on physical training/resistance training would have existed in the curriculum of medicine. As people everywhere depend on their Doctors words to be that of Gods, and it would be of great help for many when doctors themselves would recommend people to be physically active. Eugew Sandow in his book Sandow’s System of Physical Training in the year 1894 had said, “It should be compulsory in all schools for boys to have regular training with dumbbells, and if this were universal there would soon be a beneficial change in the physique of the rising generation.” I would love to make two changes to the above statement of this greatest natural bodybuilder; firstly, girls should also be included in this physical culture and, secondly, it would not only change the physiques of rising generation but also improve their health. Many proclaim him to be the greatest natural bodybuilder, as his arms measured 19 inches and chest 48 inches. The physical accomplishments of this man are many to name them here. Just to mention one, he could lift/overhead a dumbbell weighing more than 300 pounds with one arm. It is quite an accomplishment for a natural bodybuilder, as the word steroid during his time was unheard of, for it was in the 1960’s that the use of steroid proliferated. Larry Scott Mr Olympia of 1965 was the first bodybuilder known to have used oral steroids for the first time in the history of bodybuilding. HA! Now we all know that the usage has become prevalent and rampant to such an extent that almost all the actors in Hindi film industry get buffed within very less period. It is amazing to see them grow within a very short period.
There seems to be an urgent necessity to bring in a change in the education system; the importance of resistance training should be taught in every school. It has been proved that resistance training such as weightlifting can be taught to juveniles with emphasis to technique rather than lifting heavy weights, as proper technique is of out most importance. Dr Mel Siff through his extensive research on weightlifting has confirmed that bone scans of children who have done regular competitive lifting reveal a significantly larger bone density than those who do not lift weights. In other words, controlled progressive competitive lifting may be useful in improving the ability of youngsters to cope with the rigours of other sports and normal daily life. His above findings was stated to show that stresses imposed on the body by common sporting activities such as running, jumping, and hitting generally are far larger than those imposed by power lifting or Olympic Lifting. Dr Mel Siff further adds “In other words, the stresses imposed on the growth centres of the growing child’s body are markedly greater than those occurring in competitive lifting.” I restate that a system of well trained and educated physical trainers should be employed in each and every school so that every child reaps the benefits of lifting weights.
I very well know that I sound like someone from wonderland. But just think if such system would have existed. It would have certainly changed our outlook and would have helped us all in living healthier lives. We all know the famous quote that a sound mind exists in a sound body. If we did realize the importance of the above statement, there would have been much more accomplishments by the human kind.
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