In the previous post, I discussed the essentials of myofascial release (and some stretching) as it relates to our autonomic nervous system. With this post, I'd like to discuss a few issues I'm having with strength training and strength training professionals as it relates to the weight room.
First off, do understand the simple fact that less is more. The more refined the car, the better it looks. The more minimal and clean the interior design of a room, the better it looks. As in everything in life, we are asked to keep things simple to avoid confusion and problem.
Would you take a pimped-out 1998 Honda Civic with Jesus Christ statuettes all over the dashboard, 20-inch chrome wheels that cost more than the car itself, and a giant exhaust pipe that screams more attention than a blonde naked women crossing the street? Or would you rather take a more subtle approach with something more refined without all the nonsense fancy customization? I'd assume you'd take the latter.
In the fitness industry, the problem is two-fold:
1. I'm getting the sense some people are completely out of touch with the fundamentals of lifting. Out of touch with sound bio-mechanics. Out of touch with simplicity and simply getting the job done without all the hype and gimmick. For some reason, a handful of fitness professionals all over the country opt for the most "bang for your buck" exercises that have been created off the top of their head without any reason or rhyme. And for some reason, clients believe the more exercise combinations they can perform in 45 minutes, the better off they'll be. This vicious cycle repeats itself over and over again - with trainers creating baffling exercise combinations grouped up in a 45-minute time slot and clients reinforcing this notion by pretending to love it and asking for more without seeing any real results in the weight room by way of either (1) body-composition or (2) performance-gains.
Devil's Advocate: I guess I can play devil's advocate and say exactly what's been argued about this topic - the exercises are functional.
Functional! Standing on a Bosu Ball with weights flying around your head is functional? Tossing kettlebells around and rotating out of control is functional? Kipping squats off the floor is functional? Blasting off in awkward transverse positions using the new TRX Rip-Trainer is functional? Jumping from the floor to the ceiling upside down is functional? Okay I'm kidding, but you get my drift. With jokes aside, I'd say those things are more an insurance and safety liability than anything labeled "creative."
2. Secondly, too often than not clients and prospective clients approach me with questions about new gadgets, videos, and fitness toys they've seen or heard about. Shake Weight. TRX Rip-Trainer. Body By Jake. P90X. Kettle-Worx. Etc. My answer is unanimously the same, simple answer: "No."
To accomplish heath and fitness gains, you have to do 5 simple things:
1- Release overactive/tight areas using myofascial techniques.
2- Lengthen overactive/tight areas using simple stretching methods.
3- Strengthen weak and under-active muscles with simple strength training patterns on all planes of motion using vertical pulls (think pull-ups), horizontal pulls (think bent rows), horizontal pushes (think bench press), vertical pushes (think shoulder press), knee-dominant leg work (think squats), and hip-dominant leg work (think deadlifting).
4- Increase overall performance grains (and/or weight loss) by manipulating rep/set/tempo on the above strength patterns while incorporating intervals sprints or metabolic work that increase cardiovascular capacity.
5- Cut out your processed foods and grains and opt for something with fresh meats and veggies WITH proper supplementation.
No secrets, no hype, no gimmick, no fitness toys that look like sex toys, no advertising, no bullshit. A simple roll, stretch, and weight-lift alongside sound nutrition gets the job done quite well if you're honest with yourself.
People are spending millions of dollars per year wasting money on useless fitness gadgets, videos, and toys that never work. Even worse, we are collectively becoming fatter and fatter. Most have lost touch with reality and the idea that less is more. Most have been too engulfed in the idea that something must look good in order to work well. Are all the useless, countless types of intricate abdominal crunches really slimming down your belly? Or do you think you'll need to lay off the carbohydrates and begin squatting using correct form and load?
I often find myself spending approximately 70 minutes addressing a workout of just squats and pull-ups! That's it! Two exercise variations in 70 minutes! And guess what? This individual just accomplished more, sweated more, and learned more than the individual who performed 16 different exercises in an hour.
Don't get me wrong. I use fitness gadgets such as the original TRX, resistance bands, Cook Bands, and abdominal-wheels. But they all have their place and brief time to address custom needs (e.g. Cook Band for deadlift progression, mini-bands for abduction, or ab-wheel for advanced core work - I use many things!). Nonetheless, quality is more important than quantity and less is definitely more.
If you really have to sell me a product or explain to me in more than 1 sentence on why it is important - I can tell you first hand that what you're trying to sell me is complete hogwash.
Just as you don't have to be a genius to know that vegetables are good for you and processed foods are bad, you don't need an hour-long infomercial on the importance of the simple methods explained above. You don't need an ad campaign to promote why you're the greatest of all trainers if you actually get the job done. Results and hard work come with dedication, consistency, patience, and simplicity. Once you complicate things, you lose focus of what it is you're trying to accomplish.
Now lay off your sex-toy looking fitness gadgets, put down your Tony Horton love-tape, and throw away your box of processed cereal in exchange for some vitamins, a foam roller, and a barbell. You'll accomplish more with just those items than you would with ALL of the fitness toys sold on TV or the internet combined. Stop trying to be functionally creative and start thinking of what's needed to get the job done in a subtle, simple way. Sit-ups and ridiculous Bosu jumps out. Hard working deep squats and barbell bent rows in.
Arin Gragossian | Arin Training
www.ArinTraining.com
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