What are the many causes of muscle soreness? Should you seek to get sore from your workouts? Or should you seek to avoid it? And when you have it, how do you get rid of it?
Find our all the above and more in the new article: On Muscle Soreness
Filed under Recovery by on Aug 3rd, 2010. Comment. 
Wow. Did you catch the Super Human Training call with Adam Glass last night?
As you know I’ve been doing biofeedback training for several months now and getting a lot out of it. I know many of you are too.
In this interview we talked about the basics as well as some advanced ideas concerning how it will influence your training.
My favorite part was when Adam detailed the patterns he’s seeing in his own training. Very insightful and well worth the 80 minutes it takes to listen in.
The replay is up but not much longer.
Of course if you want the recording along with every other call to listen to at your leisure that’s available at a ridiculous value along with many other bonuses.
And if you aren’t already, make sure to sign up for next week when we have Mike Mahler on the line.
In strength,
Logan Christopher
Filed under Bio Feedback by on Aug 5th, 2010. Comment.
Got a great question in recently that I have been asked a number of times before regarding building strength without size. That is getting stronger but not any bigger.
Dear Logan,
I have been following your site for a couple of years now and am always impressed with what you achieve, but I have noticed one thing: Although you’ve become more muscular, you’ve never been very big. This interested me greatly, first because I have been fixated with the idea of being stronger than people bigger than me as a shot against bodybuilding in general and now because I box a little, keeping my weight down is important to me. So I ask what you think the secret is, is it your diet, is it the way you train, or is it just my dumb genetic luck that every pound I lift seems like another pound of bloated muscle?In strength (but not size),
Rory
Genetics
To start the discussion I’ll tackle genetics. I am genetically gifted in that I do not put muscle on easily. I suppose you could call me a classic hard gainer. And if you want to use big words I’m an ectomorph (while my two brothers are a mesomorph and endomorph, isn’t that odd?)
Looking my most massive
That leaves you with two options. Either give up and say I can’t do it because of genetics. Or you say ‘screw genetics’ and figure out how to accomplish your goal anyway. I’m guessing you’re in the latter group Rory, and that you do not have my genetic build.
(Isn’t it funny how we always want what we don’t have. Rory gains muscle easily but doesn’t want to. I do not, but am in the process of putting on some size currently.)
Despite your genetics there are ways to accomplish virtually any goal. I do not have to work hard to stay small but I would also attribute it to a number of things I do.
Training
To keep muscle size down keep your volume down. Use heavier weights for shorter sets and keep the overall volume short. To give you an idea a high volume day for me is usually only 30-50 reps. And most of the exercises I do are shorter than that in both reps and sets. Singles are great for strength without size.
I do higher volume with certain exercises especially in conditioning. But these exercises, like kettlebell swings, snatches and the battling ropes, don’t lend themselves to building mass, in fact they may end up doing just the opposite.
Regarding exercise selection, there are certain exercises that have a reputation for building muscle. Squats for sure. Also bench presses and rows. If you’re trying to keep size down you may want to avoid these or limit your training in them. I don’t bench, favoring putting weight overhead much more. I do squats occasionally and have just started doing rows again.
Doing more bodyweight exercises is a great way to keep your weight down while still getting stronger. If you do pullups (which I always work on) then putting muscle and weight on makes the exercise harder, not easier. In a sense you can trick your body into wanting to stay smaller.
Diet
On to nutrition and diet. By eating a more natural and healthier diet you’re likely to lose some weight. You didn’t mention your diet so I can only speculate.
Take a look at whatever you’re eating and whether or not you are adding muscle and weight currently. If you are, all you have to do is start eating less. Cut out a meal, snacks or just down on what you have at each meal. Get to the point where you stay the same size or lose weight if you choose.
That covers all the basics of how to train for strength without size. I could go into more detail but I think that should be enough to get you started.
And for anyone else that wants big strength without looking like it, deceptively strong if you will, then you can follow these same ideas.
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Bodyweight Exercise, Conditioning, Nutrition, Strength Training Concepts by on Aug 10th, 2010. 10 Comments.
We went overboard last night. In the Super Human Training call with Mike Mahler
Great topics were covered such as:
Why three meals a day is superior to six in multiple different ways- The #1 thing you can do to optimize your hormones
- Why simple supplements are best (and what you should be using).
- What you need to know about Testosterone, Cortisol, Insulin and other important hormones
- Having a stressful life? Why working out harder may not be your best bet.
- What separates a great coach from an average one.
- Why you’ll never out-grow the basics of training.
- How to live the optimal lifestyle
- High Sugar = Criminal Activity? McCain supporters = 30% Drop in Testosterone? And other interesting facts
- And so much more.
This call was all over the place and it was all good. Make sure you listen to it while you can.
The replay is here. (for a short time longer)
Sign up for Super Human Training and get the recording for free.
In strength,
Logan Christopher
Filed under Uncategorized by on Aug 12th, 2010. Comment.
Did you catch the show recently? I had heard about it because Dennis Rogers was one of the guests but I don’t have cable so I missed the show.
However, thanks to Kevin for pointing it out, it’s available online. I’ve put all five clips below. This may not be available long so watch it now while you have a chance. And if you can watch the live show on the National Geographic channel.
It’s certainly interesting to see the science of feats of strength. You may even learn a thing or two.
Filed under Feats of Strength, Hand Strength, Oldtime Strongmen, Videos by on Aug 12th, 2010. 5 Comments.
Cast you mind back to many years ago.
Were you ever taught how to run?
I wasn’t.
Running is just a basic motion that anyone should be able to do with some efficiency. For those who are so out of shape that they can’t run a mile, or a short sprint, without any adverse effects, you have some other issues I won’t get into today.
But just because you can do it, does that mean you’re doing it right?
I have not been a big advocate of running. I look at the research and anecdotal advice of many others who end up with bad knees or backs. Plus I sure don’t want to look like a marathoner.
When I do running its usually sprints, especially hill sprints. Despite the increase in intensity these are a lot safer on your joints. Plus anaerobic training appears to be superior to aerobic training in its healthful effects. In fact, I just located a decent hill near my house so I plan on adding these into my training once again.
Back to my main point. Maybe the reason so many people end up with nagging injuries is that they’re doing it wrong.
The shoes are a big part of it. Fairly recently, I’ve learned that you’re suppose to run on the balls of your feet. If you didn’t have a inch wide cushion with your fancy running shoes you’d realize just how painful it is to heel strike the ground with every step. These shoes completely mess with the natural and supreme architecture of your feet.
Getting Vibram’s or a pair of soleless shoes can help, but even this doesn’t correct everything. (And it can be tough to break into if you’re not use to it like I did in this 6 mile race.)
A couple months back I went in to take a class on Pose running. First off, I have to say this is a weird thing to do, to take a class on running.
And then you feel even more like an idiot when they completely change the way you run.
Its like learning any new physical skill in the beginning. The problem here is you literally have hundreds of thousands of reps of a different (wrong) technique ingrained in you. There are several things to pay attention to all at once…
…lift the heel toward your butt
…raise the knee but not too high
…keep the ankle relaxed
…lean forward but don’t bend at the hips
…stay on those toes
By the end of the session I started to feel like I was getting it, but I knew I’d have to practice much more over time.
Running long distance, or even short distances, isn’t on the top of my goals list right now. (Yeah, at some point part of me wants to complete a marathon without really training for it, but we’ll see when I actually do it.) I believe there are superior methods of conditioning for the most part. But being able to run, and to run easily and efficiently, is something everyone should be able to do.
Don’t get my wrong. I’d have no problem immediately going into a sprint right now, or running for a couple miles if the need was there. But it is something I could improve upon.
Do you have any experience Pose running, barefoot running, or just plain running? What are your thoughts?
In strength,
Logan Christopher
Filed under Bodyweight Exercise, Conditioning, Running by on Aug 18th, 2010. 6 Comments.
Last night on Super Human Training we had Ryan Pitts the owner of Strongergrip.
In the three way discussion we covered why you need to be doing some leverage tool swinging, be they clubs, sledgehammers or maces. That’s because you get some awesome benefits many of which can’t be had any other way.
Ryan Pitts levering a heavy duty sword
To learn all about it check out the replay which is up for a short time longer.
You’ll hear more from Ryan and even receive a special discount at his site.
In strength,
Logan Christopher
P.S. Be sure to signup for next week when we have our first Super Woman guest.
Filed under Clubs by on Aug 19th, 2010. Comment.
Thick Bar Training. If you’re here I’m guessing that you are familiar with thick bars and perhaps even use them.
All the old-time lifters used them, often to build a super strong grip. Using their strong hands with a thick bar they could then lift a weight that the average person wouldn’t be able to budge.
All the top modern guys are big fans of them.
In many cases thick bars are better than other hand training, grippers for instance. This is because they work the hands and forearms while also working the rest of the body. Linking in that strength from fingertips to toes.
But here’s the problem. Thick bars ain’t cheap. A good quality one can be around $700!
For this reason people have come up with many homemade versions. I’ve seen some interesting setups using fence posts, PVC pipe, and even hockey pucks. While these are all valid I wasn’t looking for a big project. Call me lazy if you want.
(And after all I currently only have one barbell that I didn’t want to ‘switch’ over permanently to a thick bar. Although this is a valid way to go because then you have no choice but to lift with the thick bar.)
Then I stumbled across these…
From Normal Bar into Thick Bar Instantly
So simple. So easy. And cheap too.
With the Fat Gripz you can, in about two seconds, slide them onto a barbell or dumbell and, voila, have a thick bar ready to use.
(As a side note I tried them on kettlebells but that didn’t work out as well as the handle isn’t long enough. But you can use them on a pullup bar for some grip-blasting chinnups!)
They’re made from heavy-duty rubber and feel great when you use them. When put onto a normal barbell the thickness suddenly becomes 2 ¼ inches.
Thick bar training is a secret to becoming super strong. Not everyone has access to a thick bar. But with the Fat Gripz you no longer have an excuse.
I bought my pair a couple weeks ago and have already fallen in love with them. Deadlifts, rows, curls and presses. Just start using them on the exercises you do everyday and your hands will become stronger.
Easily one of the best training tools purchases I’ve ever made for it’s cost and effectiveness.
You can read more about the Fat Gripz and order your set here.
In Strength,
Logan Christopher
P.S. I do make a small commission on this product when you order. But as usual I would never recommend anything I do not believe in. I want you to get this product because it’s awesome and I know it’ll take your training up a level.
Filed under Barbells and Dumbbells, Hand Strength, Oldtime Strongmen by on Aug 24th, 2010. 6 Comments.
I have to say I’m motivated to do more swings.
Read an rough draft of Bud’s upcoming book where he details his kettlebell swing odyssey.
And just last night on the Super Human Training Teleseminar Series we had Tracy Reifkind, the Queen of the Kettlebell Swing.
As I was motivated I did a total of 200 one hand swings, broken up in sets of 40, with the 40 kg bell in 10 minutes yesterday.
If you want to learn easy ways to ramp up your swing volume in your training, and get all the massive benefits it provides be sure to check out the replay here.
And be sure to signup for next week as we have Roger Lapointe stopping by to discuss ancient training methods and tools. Its sure to be a good one.
In strength,
Logan Christopher
Filed under Kettlebells by on Aug 26th, 2010. Comment.
I’ve talked about the kettlebell snatch test a lot here in the past. Figured I’d write up an article that tells you the basics of this exercises, the different tests, a few tips on training it, plus a video showing it all in action.
New Article –> Kettlebell Snatch
Filed under Conditioning, Kettlebells by on Aug 31st, 2010. Comment.
