This is the second in a series on my progress on biofeedback. Click here for the first post.
I still feel like I need more time to have revolutionary results. So far the results have only been great!
My lifts are going up. By following my biofeedback my body is guiding me to do higher volume most of the time versus what I use to do which was singles or maybe 5×5.
You may have heard about cycling or waving the loads before in periodization or other training plans. It looks like the reason that works is because that’s what the body naturally wants to do!
The question you may be asking is, is this higher volume leading to more strength on the top end? So far it seems to be yes. Still need more time to see the overall and definite trend but I’m starting to see it right now. About once a week or so the testing guides me to work up to a max (in different lifts). As long as the exercise keeps testing better with increasing loads I keep going.
One big change is that I no longer do a daily joint mobility routine. I don’t need to. My body isn’t beat up from training, in fact I rarely get sore and when I do its just a small amount.
I have improved my flexibility without doing static or isometric stretching. Even my hand balancing practice is getting better, when I’ve been stuck for a long, long time.
I leave each workout moving better than I did before the workout. I feel good, if not downright fresh and ready to do much more. Sometimes I feel a little worked after high volume or many exercises but I never feel dead tired or like I need to lay down to recoup.
Making it Hard or Making it Easy? The Choice is Yours...
I saw a comment on another blog regarding PR’s and I want to clarify what that really means. PR stands for personal record. It doesn’t mean you have to max out in your lift in order to get it. It simply means you’ve done more in one way or another than ever before.
Progress is the name of the game in training. And progress comes in the form of PR’s. There is no other way.
So these are my results…so far. I will continue to do this because its working. There is no turning back. I expect over time it will get even better. And I will report on what happens.
On that note, Adam Glass is re-releasing the Grip and Rip DVD’s with even more material that explains how to do all this properly.
When I got started I had lots of questions. It took time to get the feeling and to be doing it right. With these DVD’s you’ll cut the learning curve in half. And then you’ll see these results faster.
No other training information or program out there will give you the capabilities this one does. To listen to your body for your own training. To guide you in how you and only you should be training.
Not to mention I’m actually having even more fun then before with this stuff.
***BONUS***
These DVD’s are going to show you everything you need to get started fast. But I was thinking about what I could offer to complement this and I happened on this idea. You see, I learned best by going through the process myself. You can tell me something or show me how it works and I still might not ‘get it’.
Maybe you’re the same?
So I’m going to film my next two workouts and walk you through exactly what I’m doing and why I’m doing it. How I test, when I test, why I test, when I stop my sets, everything I can show you.
These will be made available as online videos on a secret page only for you who order now through this link and forward me your receipt.
They made a limited number of copies and they’re likely to sell out fast. So if you want this information and my bonus, which is the closest thing I can give you to walking you through it in person, you need to act now.
In strength,
Logan Christopher
Filed under Bio Feedback, Flexibility/Mobility, Recovery by on May 21st, 2010. Comment. 
It looks like a lot of people enjoyed my last post listing my top 5 training tools of 2009. There were many comments and questions so I’m going to try to respond to them today.
Sonnon with a Clubbell
Many people had some variety of leverage tool in their top five. Clubbells, maces and sledgehammers. And there was one question asking about how 1 lb. Indian clubs could possibly give a workout when the starter clubbell is 15 lbs. (BTW, Clubbell is the name of the specific tool put out by Scott Sonnon and RMAX.)
Let me start by talking about leverage tools in general. The whole idea behind them is that a relatively light weight on the end of a long lever is going to make the weight feel incredibly heavy. Depending on the weight and length of the tool will depend on what you can use it for.
Maces generally are the longest objects. They’re almost always swung with two hands and are still popular among Middle Eastern and Indian wrestlers.
Most clubs, including clubbells, are a bit shorter then the maces, but they come in a variety of weights. Depending on which one you use you can go one or two handed.
Clubs can be swung in a wide variety of ways. There are whole DVD’s and books filled with the different possible movements you can do. Any sort of swinging can bring a real three dimensional training into your program however you do it.
Indian Club Swinging
The light Indian clubs are really more of a weighted joint mobility. Done properly with certain swinging patterns you’ll be able to do moves you couldn’t possibly do with 15 lbs.
The leverage and force of the swings makes them such great tools. For this reason they are targeted in building coordination and keeping healthy more than building muscle or strength.
Neither one is better or worse, they just have different uses.
Another common implement was some sort of cables. These are a great tool and something I plan to use more in the near future.
Cables provide a resistance unlike any other. While with a weight the pull of gravity and the weight is always constant with the cable it is not so. The longer you stretch the cable the greater the resistance becomes.
There are cables of different sizes and they can be used in many ways. You can mimic standard weighted moves like presses, curls, squats and more. But cables can be used in ways that cannot be done any other way (except expensive machines) like the behind the neck pressout or front chest pulls.
The Lifeline Chest Expander
So why would you want to use cables? By this point I hope its obvious. You can target and hit muscles in ways that you can’t do any other way.
Both tools, the cables and Indian clubs, are great for rehab as well as taking preventative measures against injury.
Another common top 5 was some kind of odd object. I’ll have more on that another time.
An important thing to realize is that there is no top 5 training tools. Its going to depend on the person and their goals, to discover what should and will work best for them.
In strength,
Logan Christopher
Filed under Clubs, Flexibility/Mobility, Health, Strength Training Concepts by on Jan 19th, 2010. 3 Comments.
I figured I would do something special for the end of the year and that would be to list my top 5 training tools of 2009. It was hard to pull from all the things I use and do but I believe this is a fair list, when I look at what has been my focus in training, what have I seen results in, and what I believe has benefited me in ways that aren’t as simple as pounds and reps.
Great for shoulder and arm flexibility and health
#5. Indian Clubs
I picked up a pair of 1 lb. wooden clubs from John Wood over a year ago and I’m glad I did. I’ve used them steadily in the past year usually for sets done between presses and pullups. I find this helps to keep the shoulder girdle and elbows healthy especially when you’re lifting heavy.
You’ll also be amazed at the coordination you develop from swinging these light clubs. For me it seems like the swinging patterns I do are easy but I’m always reminded that that’s not necessarily so when my friends give them a try. I’d rank Indian Clubs as essential for working on some of the smaller muscles and attributes of fitness.
I’ve also worked some this year off and on with heavier clubbells which I enjoy too, but that’s quite different from the light wooden clubs.
Ideal tool for pullup training and more
#4. Gymnastic Rings
I would list bodyweight as a tool but some might construe that as cheating so I’m selecting a tool that is used for bodyweight training, and that’s the gymnastic rings. I haven’t delved into doing an Iron Cross or Maltese or anything that major yet, I just love them for pullups.
The natural groove of being able to rotate the hands and arms as you pull makes this exercise better then on a straight bar. You can lift more and its also better for your joints as you’re not locked into one path. This is important when you do heavy weighted pullups as I do.
My ideal tool for brute leg strength
#3. Trap Bar
Some people love squats. Some people love deadlifts. Using a trapbar is more like a combination of the two. And I find it suits my body and long limbs better than squats or deadlifts with a barbell. I have never hurt my back on the trapbar, which I can’t say the same for barbells.
I only really use it for two exercises, the deadlift and shrugs. Even if it was just for the first exercise it’s a must own piece of equipment for me. I was able to pull 200 kg. or 440 lbs. on it this year which is good progress for me.
Strength and Fun in one small nail
#2. Nails
I love short bending. Other bending like horseshoes, scrolling and braced bending is great too but I’ve stuck with short bending the longest and gotten the most out of it. In 2009 I went from barely bending Grade 5 bolts occasionally to killing them with a fair amount of ease. My best so far is to bend 15 in a workout. I also did 50 60D nails in half an hour this year.
If you’re familiar with bending you can probably guess my goal is to bend the red nail and I’m working up to it. I just got Grade 8 bolts and while my first attempt stopped me, I know I’ll get it soon.
Bending is great for not only hand and wrist strength but developing whole body strength that you can channel towards one single thing. It’s an addictive training and it can be over-done so know what you’re doing. I recommend the Diesel Crew’s Bending eBook to get started.
So many kettlebells, so many uses
#1. Kettlebells
Considering my main goal has centered around completing the Beast Challenge I’ve been using kettlebells steadily in presses, pullups and pistols throughout the year and am continuing to do so. These same moves could be done the same or similarly with dumbbells but I find that kettlebells are just plain fun. I own a lot of them so I might as well put them to good use.
However the real beauty of kettlebells comes in the ballistic exercises. Obviously I’m a big fan of kettlebell juggling but I’ve been concentrating on the 10 minute snatch test recently and just hit a big goal. More on that later. This is a place where dumbbells can’t come close to matching kettlebells.
I hope you gained something out of reading this list. If you’re inspired to go out and get one or more of these training tools all the better.
You don’t have to go into as much details but comment below and list your top five of 2009. I’d love to hear from you. Plus it may have to be something I go out and try.
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Bodyweight Exercise, Conditioning, Feats of Strength, Flexibility/Mobility, Hand Strength, Health, Kettlebells by on Jan 14th, 2010. 8 Comments.
What is the best time to workout?
Unfortunately, there is no easy answer to this question. But I want to cover all the different times to workout and the advantages and disadvantages of each.
This is going to be individual to each person. Some people have tons of energy when they wake up at 5AM in the morning. I am not one of those people. Then there are the night owls and everything in between.
Why mornings are the best time to workout.
If you are having troubles actually doing your workout this is a good option. When you do this you get your workout in and then you are good for the rest of the day. There is nothing else that can get in your way when you do it first thing after you wake up.
I don’t want to go into nutrition here but there are certain advantages to training first thing on an empty stomach. There are also advantages for not doing so. Maybe I’ll cover these another time.
The biggest issue with morning workouts is your body is not warmed up. Yes you can do a warmup to get your body running and warm. If you are doing morning workouts this is a necessity not an option. You need to get your joints running smoothly and your muscles warmed especially as it gets colder.
This is not just to prevent injury but to optimize performance. Just think about trying to do a near max lift the moment you roll out of bed and you’ll get the idea of why this is a must.
Why noon or afternoon is the best time to exercise.
This is personally my favorite option. I like to sleep in but when I get up the morning time is my best time to get work done. Like this post right here I am writing in the morning. But after a few hours my mental energy starts to dip. I need a break.
The best and most effective break for me is to go and train. Intense mental work followed by intense physical work. And after that I like to eat, nap, and then get back to work. This nap falls in line with the midday energy dip that most people feel if you‘ve ever studied the circadian rhythm.
While some kind of warmup is a good idea since you’ve been up and moving around your body is good to go. Despite warm-ups my performance just seems better midday then early mornings.
Plus since I train outside it’s a good time to get some sun (another thing you should try to do each day).
Why evenings or night time is the best time to workout.
For most people this is the only choice. When they get off of work is the only time they can workout. Though it can be tough after a long day at work you’ll feel better doing it. I think the best option is to start right away and don’t get side tracked by anything.
This is similar to the afternoon workouts in that your body has been moving all day and is ready to go.
Another advantage of working out later is that most people’s biggest meal tends to be dinner. You train hard, eat a good, big meal and then go to sleep. This sounds ideal for recovery purposes.
Now depending on the time between training, eating and sleeping this could be better or worse. For most people you don’t want to do either working out or eating too close to bedtime as it can throw you off. For others this isn’t as big an issue.
There you have it. Some of the advantages and disadvantages of what time you workout. Let me end with saying the best time to workout for you is when you can and will workout. If you don’t have options just do it when you can. If you do have options then you can experiment.
Another thing you might want to look at which I cover in the Keys to Successful Training Online Course is establishing a pattern of when you train and doing that the same each day.
Would love to hear your comments on this subject. Agree with me or not, comment below.
In strength,
Logan Christopher
Filed under Flexibility/Mobility, Recovery, Strength Training Concepts by on Nov 10th, 2009. 1 Comment.
Meet the Vibram Five Fingers. These relatively new shoes are made to recreate the barefoot feel while still offering the protection of shoes.
[youtube:http://www.youtube.com/watch?v=qCssDob8FAw]
Vibram Five Finger Shoes Review
It took a couple times being exposed to them, but I decided I had to get a pair. And boy am I glad I did. Now I wear them whenever I train, and many times when I’m not.
Even took them hill sprinting. Though there isn’t much padding I had absolutely no troubles. My feet felt fine even running all out on concrete.
But then the next day rolled around. Wow were my calves sore. You see the natural way to run is with your whole foot and more towards the ball. This is opposed to the regular running shoe with its inches of padding that makes you heel strike.
It’s a different way to run and how its suppose to be done. And maybe its just progression but I have gotten faster since switching from shoes to the Vibram Five Fingers.
I recommend you check them out.
In strength,
Logan Christopher
Filed under Flexibility/Mobility, Health, Videos by on Jun 17th, 2009. Comment.
Let me start of by saying that I only recommend products to you that I use or have used and find to be helpful in my training. You’ll never see me endorsing an ab-zapper or a treadmill or anything like that.
Only the best will make the cut if I’m going to put in the time and work necessary to tell you about it.
And of that cut, what I’m about to share with you has to be right near the top.
The Boys Are Back in Town DVD Set
What is it? When you click the link you’ll find out. But to keep it short it’s a three DVD set of footage from a once in a lifetime seminar taught by four guys at the top of their game. The combined years of knowledge of the instructors has to be over a hundred years.
Have you heard these names before? Steve Maxwell, Mike Mahler, Steve Cotter and Nate Morrison.
All of their knowledge is distilled into seven hours of no-fluff content for you to watch from the comfort of your own home.
The Boys Are Back in Town DVD Set
Though I didn’t attend this seminar I’ve met three of the four instructors at other times. They’re all experienced and the best part about this seminar is you coverage on all different aspects of training.
Everything from joint mobility to chi-kung, kettlebell training for high reps and max endurance to low reps and huge explosive power, maximizing hormones and breathing techniques that are sure to be different from anything you’ve ever seen before.
This is one DVD set you’ll be watching over and over again. Personally, I’ve gone through it twice (and some parts of it more) but I think it’s time to watch it all over again.
The amount of material covered is huge and it’s sure to shock you into new gains.
There is plenty more to be said about it. Just click the link to read more including what other people have gained from this presentation.
The Boys Are Back in Town DVD Set
If you only buy one thing on strength training and physical culture this year this is it.
In strength,
Logan Christopher
P.S. The attendees paid $1595.00 to attend the seminar. While it’s usually better to absorb information live, you won’t need to pay anything close to that price now – The Boys Are Back in Town DVD Set.
Filed under Bodyweight Exercise, Conditioning, Flexibility/Mobility, Health, Kettlebells, Lifting Technique, Recovery, Strength Training Concepts by on Sep 13th, 2008. Comment.
“Thoracic rotations?!?”
I thought I was doing it, but all I was really doing was moving my shoulders around.
Nope, my mid-back was stiff and immovable. Try with all my might I couldn’t seem to get the movement down.
I had heard of this kind of training before. They called it Z-health, but this was the first time I got to experience it live.
Steve Maxwell led us through a few of the exercises and I was sold. Mostly because I hate it when I can’t do something correctly. When I got back home from the workshop I began my study of the system.
That was almost two years ago. Now, I am no expert, not even close, but I can tell you the results this kind of training has given me.
No bad injuries since I begun regular practice.
More mobility in many areas of the body.
Increased performance in all lifts and exercise.
Confidence in knowing my body is healthier and runs better than before.
That seems like a lot, and its not all directly contributable to Z-health, but it has made a positive difference.
It looks odd, maybe even too simple. And at the high levels it even appears to be magic (that’s another story for later), but the main point is that it works.
Strength training may not have come a long way over the years, but the understanding of the human body’s inner workings has, and this is the cutting-edge.
In strength,
Logan Christopher
Filed under Flexibility/Mobility, Health, Recovery by on Jul 11th, 2008. 1 Comment.
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