For this edition of SYSR, I'd like you to think about where your "sanctuary" is. I would define a sanctuary as a place one can go to escape the world and relax. I'm sure we all have one, and if you don't maybe its high time you found yours.
It might be a local coffee shop around the corner, or your "man cave". Speaking from experience, most men need to look no further than their toilet. Kids driving you nuts? Need a break from the honey do list? Nothing like a good old number 2 to carve out 20 minutes to yourself. Come on guys, don't pretend it isn't true. If I had a dollar for every time I heard "Matt! What the hell are you doing in there?" I could take Jodie out to a nice dinner.
All kidding aside, your sanctuary should be a quiet place you can focus on something else and escape the chaos. With that being said, here are a few morsels I've come across in the last month. Seek out your toilet sanctuary and give these a read.
I like to ask the question "If you were only allowed to perform one lift for the rest of your life, what would it be?" If one considers this question intelligently, they will choose something economical. A lift that gives one the most "bang for your buck".
For me, its the deadlift. You would be hard pressed to find another movement that uses more muscle. Picking up something heavy from a dead stop requires more "starting strength" than any other movement Additionally, its relatively straightforward. You either pick it up or you don't.
Don't let the simplicity of the deadlift fool you. It is still a relatively technical lift and requires a lot of skill to master. The video above was taken about 2 years ago. While these are respectable numbers for a guy my size, I've improved my technique and numbers significantly since then. My long term goal is to hit 600, so I'm constantly tweaking (not twerking) my programming and technique to get more out of the movement.
Here are three tips to help you do the same.
1. Maintain Tension Through the Entire Lift
Moving big weights is all about creating as much tension as possible. From the time you grab the bar to the time you let go, you need to maintain an almost uncomfortable amount of tension through the entire body throughout.
First, take the slack out of the bar. Contrary to what you might think, the deadlift is not a "0 to 60mph" type of movement. Its more like going from 40 to 60. From the time you pull the hips down into position you should be creating a fair amount of tension on the bar and your body. The bar is almost "floating" before it even leaves the ground.
The second most common mistake I see beginners make regarding tension is on the descent. Its almost like they are in a huge rush to get the bar back to the floor. Probably because they are trying to "bounce" the weight back up. I'm not a fan of the bounce. If you want to bounce, feel free to twerk in between sets or something.
Think of lowering the bar in a more active sense. Keep the chest out, drive the hips back aggressively, and glue the plates back to the floor before you begin another rep. When the bar reaches the floor, DO NOT RELAX. Maintain tension on the bar and through your entire body. Not only is this more efficient, it reduces the likelihood of injury.
2. Frequency is King
If you want to get better at something you have to do it more often. Plain and simple. If you want to increase your number in the deadlift (or any lift for that matter). Performing the lift once per week probably isn't going to get you very far.
Unfortunately, the deadlift is extremely taxing to the CNS and other body structures compared to the other lifts. Taking this into consideration, one much approach their training intelligently to program the lift more frequently without overtaxing the system.
One useful strategy is to program a speed day and a max effort day. For example, on Tuesday I would use the deadlift for my max effort movement and work up to 3 sets of 3 at 80-85%. On Saturday, I would use the squat as my main movement in the same manner, but for my second movement program speed deadlifts for 6 sets of 2 at 60%. This allows for more frequency without overdoing it.
Remember, true strength isn't about muscles. It's about making the nervous system more efficient. By training the movement more frequently, you maximize this effect.
3. Don't Forget the Accessory Work
Make no mistake, the best way to improve the deadlift is to deadlift more, but many lifters take this advice a little to far. They just deadlift and go home. Sometimes this is necessary due to time constraints or an evening of binge drinking, but to get the most out of your training you must do accessory work. Accessory work is used to build muscle and strengthen weak points. These are specific to each individual, so don't approach them haphazardly.
For the deadlift accessory training should focus on the back, abs, glutes, and hamstrings. Variations of rows, pull ups, hip thrusts, ab wheel, GHR's and hamstring curls should be regulars in your programming depending on weaknesses.
Dave Tate recently released an article over at Elite FTS on this very topic HERE. This is not only one of the best strength training articles I have ever read, but one of the best articles I've ever read period. No matter what your goals are, if you think outside the box you can take something away from this.
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Short and sweet. Give these tips some thought the next time you plan your training. You should be pleased with the result!
The last few weeks have been pretty crazy in the Chapman household. I won't get into specifics, but I've had a lot on my plate in recent weeks. There are some big changes coming in the next month for myself and my family. I am expreiencing several emotions regarding these changes, but all things considered I feel good about it. I'm not quite ready to disclose what this change is yet, so stay tuned as I'm sure I will be writing about it soon.
Being that my stress level has been higher than usual, I needed to blow off some steam. Jodie and I decided to have some friends over last weekend for an impromptu Cinco De Mayo celebration. It was nice to hang out and socialize while enjoying a little food and way too much tequila. Seriously...way too much.
Anyway, I got to chatting with one of Jodie's friends (we'll call her CT) about fitness. CT is in pretty good shape and has tried just about everything under the sun regarding fitness. Commericial gyms, group classes, Crossfit, you name it. Her current modality of choice is Pure Barre. When she told me I immediately resisted the urge to vomit. Or maybe that was later in the evening....I'm not sure.
For those of you who are unfamiliar with Pure Barre, its a form of group exercise that incorporates elements of ballet into a training session. That's the extent of my knowledge on the subject. As you can imagine, it's not really my thing. Anyway, after my initial horror had passed I asked her what she liked about it compared to all the other things she had tried.
As she described all of her fitness experiences, a theme began to emerge. In nearly everything she had tried before, she hated the atmosphere. Whether it was the annoying people that flood the commercial gym, the elitist coach at the crossfit box, or crazy Zumba lady that looks like a Cheetah, she simply didn't like being there.
When she found this Pure Barre thing, she found a place she liked going to and she stuck with it. She feels great, is more consistent, and most importantly, got results. It might not be what I would choose for anyone, but it works for CT.
Our conversation resulted in what one might call an "Ah ha" moment.
The most important element in any fitness endeavor is finding what works best for YOU.
I talk a lot about the benefits of strength training, and I'm not about to change my stance on it. Lifting weights changed my life and continues to shape me into a better person every time I step foot in the gym. I've helped middle aged men who couldnt even get into position to deadlift on day one, pull 2x body weight. A feat they never dreamed possible. A stronger body with more muscle will serve you well in every aspect of life. However, instead of continuing to hammer a square peg into a round hole, I encourage you to venture outside the box.
It might take a while to find the right tool for the job, but the most important thing is that you keep working until the job gets done. Find your tool.
You might be going to a gym simply because it is convenient and close to home. The people there might repulse you, yet you continue to scan your card and go into that toxic environment. Are you going to rage if you see Bro Montana doing curls in the squat rack again? Then get out of there! A gym should be a place of physical AND mental health.
Inspiration comes in many forms and in the most random of places. CT may have just inspired me get proactive about finding a new place to train. I have been training in a commercial gym atmosphere for years, and lately I have been getting more and more tired of it. Just like bars, some of the best gyms are hole in the wall dungeons where there is nothing else to do but get shit done. I think its time to find my hole in the wall.
Here are a few questions to ask yourself about your current gym/training program:
Do I look forward to going? Am I pushed outside my comfort zone from time to time? Do I feel accomplished when I leave the majority of the time? Do I feel welcome? Like part of a family? Do I have access to the equipment I need? Am I getting the results I want?
If you are in a situation where you training environment is dragging you down, try something different. I don't care what it is, just get out and try something else. What do you have to lose?
