Training
A brief summary:
- To bring your chest forward, you should perform flying movements in the superset with bench presses. Fatigue the chest muscles with flying movements and then immediately challenge them with bench presses without a break.
- The pullover/rowing combo also uses the pre-fatigue technique. Fatigue your latissimus with pull-ups on the reverse incline bench (https://www.youtube.com/watch?v=Za09siYuPQg) and then immediately switch to barbell rowing.
- The squat/lunge superset combines two multi-joint exercises. The quadriceps will reach momentary muscle failure, which will lead to adaptive benefits - more muscular legs!
Latissimus, chest, quadriceps: make them more muscular!
A smart strength athlete knows when it's time to address lagging muscle groups and build them up. These proven supersets will do just that.
1. flying movements + bench press
Do you need a little more muscle fullness in your pecs? Perform flying movements in the barbell bench press superset in this order. Even though you'll be embarrassed by how little weight you can bench press after performing flying movements, you'll ultimately be shocked by the results.
Logical rationale
This superset involves what's called pre-fatigue. Basically, we isolate and exhaust the pecs using an isolation exercise (flying movements). When you then move on to multi-joint exercise (bench press), you ensure that it is the pecs that fatigue first - and not the triceps or front shoulder muscles. Regardless of the repetition range, training a muscle to the point of failure/exhaustion is by far the best way to elicit an adaptive response - i.e. muscle growth. This superset works over a prolonged period of time under tension and an increase in the metabolic load on the pectoral muscles, both of which will lead to a hypertrophy response.
Execution
After a proper warm-up, grab a pair of dumbbells with which you can perform 8 to 10 repetitions of flying movements - and no more. Feel free to vary the stimulus occasionally and go up to a 6 RM weight or down to a 12 RM weight. The same recommendation applies to the transition to barbell bench presses. Typically use your 6 to 10 RM weight. The tricky thing here, however, is this: we're talking about your 6 to 10 RM weight on the bench press after you've performed a set of flying movements to the point of muscle failure. By "muscle failure" I mean that you perform as many repetitions through the full range of motion and with good form as possible. This is also known as momentary muscle failure or concentric muscle failure.
Most people tend to overestimate the weight they can use on the bench press. If your self-esteem and how many people see you bench pressing are closely related, then this superset may not be right for you. Remember that your pecs are already pre-fatigued. Tip: Perform these two exercises on the same bench so that you can move from flying movements to bench presses as quickly as possible. Ultimately, a superset is not so great if you rest between exercises.
2. dumbbell pull-ups on the reverse incline bench + barbell rows with underhand grip Are you the owner of a lagging latissimus? If so, this superset will point you in the right direction.
Logical basic principle
This pullover/rowing combo also uses the pre-fatigue technique. First you fatigue the latissimus dorsi with pull-ups on the reverse incline bench and then move directly to barbell rowing with an underhand grip. If you perform barbell rows with an underhand grip, there is a chance that your upper back (middle area of the trapezius and rhomboids) will reach the point of muscle failure first, especially if you tend to have upper back dominance. If it is not the upper back that fails first, it could be fatigue in the posterior shoulder muscles, the biceps or even the back extensors that is the limiting factor in this exercise. Rest assured that if you perform pull-ups on the reverse incline bench first, pushing your muscles hard and taking them to muscle failure (or very close to it), your latissimus will be severely challenged when rowing with an underhand grip. This will probably result in a latissimus pump that you haven't felt for a long time! I say "very close to muscle failure" here because dumbbell deadlifts are an exercise where you should use some common sense. The weight of the dumbbell and its lever arm in the extended position put a lot of stress on your shoulder joint. Don't use this as an excuse for half-hearted efforts, but use your common sense.
Execution
Use a weight that is in the range of your 8 to 10 RM weight for the pull-ups. You can occasionally go up in reps and use a 12 RM weight, but I wouldn't recommend using more than your 8 RM weight on dumbbell pull-ups as heavier weights may put too much stress on your shoulder joints. If pull-ups acutely overload your shoulders in the extended position, then it is likely that you are suffering from impingement problems. Of course, you can shorten the range of motion and probably avoid irritation, but instead you should focus on getting your impingement syndrome under control rather than simply training around it. Tip for form: Even though you shouldn't fully extend your elbows, you should also avoid bending your elbows too much when you move the dumbbell down, otherwise you'll turn this exercise into too much of a triceps exercise. Speaking of the triceps, if you haven't done any pull-ups for a while, you will probably feel some soreness in the triceps - and especially in the long head of the triceps - a day or two later.
This is completely normal and does not necessarily mean that you have performed the exercise incorrectly. Rather, it is due to the fact that the long head of the triceps not only crosses the elbow joint, but also the shoulder joint. This means that it is stretched quite a lot and suffers from some microtraumas afterwards, which can lead to delayed onset muscle soreness. Note on variations: You can also perform this superset with traditional pull-ups on a flat bench, but if you have access to a reverse incline bench, you should use this as it increases the range of motion.
3. barbell squats and walking lunges
This combo is extremely effective when it comes to maximizing quadriceps and gluteus. Even if you're not looking to build muscle and are training more for fat loss benefits, you'll find that a lighter version of this superset is amazingly beneficial due to the high metabolic demands of using a large amount of muscle mass at once. In other words, you will get really out of breath, but it will be worth the effort!
Logical rationale
This squat/lunge superset combines two amazingly effective multi-joint exercises for the lower body. By combining these two exercises, it is very likely that your quadriceps will be maximally stimulated to the point of momentary muscle failure, which will lead to adaptive benefits. Even though these exercises are quadriceps dominant, they also work the gluteus quite well.
Execution
For barbell squats, you should aim for a weight in the range of your 8 to 12 RM weight, although you should not hesitate to use a weight outside of this range as squats are effective in pretty much any repetition range. Before we talk about repetition ranges for walking lunges, let's talk about lunges with dumbbells vs. lunges with a barbell. Anecdotal evidence tells me that walking lunges with a barbell on the upper back are slightly better than walking lunges with dumbbells held next to the body. I therefore recommend performing walking lunges with a barbell whenever possible. I realize that in some gyms it may be much more user-friendly to perform the dumbbell version of this exercise. If this is the case, then don't worry too much about it. Both versions are fine. And depending on your strength and conditioning, this could be a purely theoretical consideration. It's quite possible that you won't need any additional weight at all after performing squats with lunges.
In terms of repetition range for walking lunges, you should typically use a weight in the range of your 8 to 12 RM weight, meaning 8 to 12 repetitions with each leg. If you're looking for more of a conditioning/endurance effect, you can go up to 20 reps or so. Form Tip: To ensure you are working your gluteus, you should use full range of motion on both of these exercises. For squats, a full range of motion means performing squats to the point where your hip joint is level with your knee joint or a touch lower.
For walking lunges, a full range of motion means
- taking a sufficiently wide step so that your knee does not go far beyond your toes at the lowest position
- walking down to the point where your kneecap almost touches the ground on the back leg, which should bring your thigh parallel to the ground on the front leg.
Note: Walking lunges are an excellent movement-based way to stretch your likely stiff hip flexors. To achieve this benefit, make sure you take wide enough steps and go down low enough. You should also avoid bending your torso forward as you approach the bottom position of the movement. You will probably have a tendency to bend forward if your hips are tight.
By Clay Hyght
Source:https://www.t-nation.com/training/3-supersets-for-big-pecs-lats-and-quads
Here is a brief summary
- When it comes to pre-workout sex, there is a lot of variance from sport to sport and person to person. Sex might help certain fitness athletes to relax, while powerlifters and martial artists might be better advised to remain abstinent.
- Endurance athletes should probably remain abstinent before a competition. Pre-competition sex could lower testosterone levels and these athletes need all they can get during long competitions.
- Technically, anything that increases testosterone levels could improve athletic performance, training and physical strength. Abstaining from sex for several weeks could cause such an increase in testosterone levels.
- Often it is not the actual sex that is detrimental to the athlete. It's staying up at night looking for sex.
- Sex before a heavy training session will probably not determine the success or failure of the training session. However, abstinence would still be ideal.
Should you avoid sex before sports competitions and intensive training sessions? That depends entirely on the circumstances. In the past, it was assumed that men experience a temporary drop in testosterone levels after sexual activity. However, the issue of "sex before a competition or before training" is not as simple as once thought.
Individual differences
Scientific research and anecdotal experience suggest that there is significant variance from sport to sport and from person to person. When it comes to pre-competition sex, some people seem to be affected by it, while others are not.
Sports physicians suggest that there is an optimal balance between arousal and rest before a competition. In some sports, as well as positions within a sport, it depends more on an athlete's ability to stay calm, focused and relaxed. In these scenarios, having sex the day or night before could help the athlete by calming the nerves and relaxing the nervous system. This could be of particular interest to fitness athletes such as quarterbacks, golfers, tennis players and basketball players who throw from long range.
Power athletes
In contrast, football linemen, powerlifters, Olympic weightlifters, wrestlers, field hockey players, boxers and MMA fighters will often benefit from more aggression, more adrenaline, more accumulated energy and an increased neural drive. Abstaining from sexual activity for several days before a competition could be ideal for these athletes, as it could promote increased testosterone levels and aggressive behavior. A classic example of this is Muhammad Ali, who abstained from sexual activity for months before his fights, while legendary quarterback Joel Namath was a strong advocate of having lots of sex before a big game. To reiterate - this is very individual and depends heavily on the sport and the mental and physical state required.
There is also a variance from athlete to athlete that needs to be considered. Some athletes benefit from having specific amounts of tension and arousal regardless of their sport and competition.
Endurance athletes
Ironically, endurance athletes such as marathon runners and triathletes are better off treating pre-competition sex in a similar way to athletes practicing more aggressive sports. The reason for this is that prolonged endurance activities have been shown to lower testosterone levels and increase levels of cortisol and estrogen.
Higher testosterone levels would be one way to prevent or at least reduce these negative effects. Having sex before such sporting events could potentially lower testosterone levels and therefore exacerbate the negative hormonal shift and catabolic effects associated with prolonged endurance exercise.
The athlete's opinion
This is a topic that is frequently discussed among professional level athletes that I work with - especially college and NFL football players. The general consensus in our discussions is that it is optimal to abstain from sex at least 48 hours before a competition. Any sexual activity timed closer to athletic competition may help athletes relax, but also appears to reduce aggression and testosterone levels.
These same athletes often mention the fact that when they were in their late teens and early twenties, they were able to participate in sexual activity more frequently (daily or even several times a day). However, after their early or mid-twenties, they like to emphasize that this frequency of sexual behavior can seriously affect their performance and lead to mild sexual exhaustion and reduced testosterone levels.
Precautions during the competition season
Athletes need to be careful during the competitive season. One of the factors that typically increases testosterone levels is strength training. During the competitive season, athletes are less likely to participate in strenuous or consistent strength training programs, which means that their testosterone levels may not easily return to baseline after sexual activity.
Performing intense and heavy resistance training on a semi-consistent basis is an excellent way to ensure that testosterone levels return to normal quickly after sex. I have seen this time and time again with my athletes. The more strength training they do (without going into overtraining, of course), the less they have to worry about sexual activity affecting their strength, performance or testosterone levels. Strength training keeps your body's testosterone levels more stable and makes them less susceptible to external influences such as sex.
Abstinence
Technically, anything that increases testosterone levels could improve athletic performance, training and body strength. There is research suggesting that abstinence of one to several weeks duration causes an increase in serum testosterone levels, which can definitely be beneficial for certain types of athletic performance and training. As for even longer abstinence, opinions vary as there is less research on extended abstinence (several months or longer). Some athletes would swear that after 1 to 2 months of abstinence they can feel strong increases in testosterone levels, performance, aggression, and self-confidence, as well as better recovery. However, there is also a "use it or lose it" theory put forward by some experts, which suggests that longer periods of abstinence can cause a temporary reduction in testosterone production, as the body has more testosterone than it needs for non-existent sexual purposes and therefore there is no need to produce more testosterone.
Basically, after a prolonged period of abstinence, the body could lower testosterone production to compensate for what is already there. However, neither of these theories has yet been fully scientifically proven.
The real culprit
Often, it's not so much sex the night before a competition itself that could affect performance, but everything that typically comes with it, including less sleep. In addition to this, athletes who regularly have one-night stands are more likely to go clubbing and drink, smoke or use recreational drugs.
This will obviously have more devastating effects than sexual activity on their performance. Legendary New York Yankees coach Casey Stengel once said that it's not so much the sex that destroys the athlete, but more the staying up all night looking for sex.
Studies vs. the real world
When it comes to comparisons between sex the night before competition and abstinence, most research generally shows no difference in performance markers or testosterone levels. However, many coaches and athletes claim the opposite and believe that pre-competition sex (less than 24 hours before competition) impairs their performance.
Regardless of whether these claims are true or not, it is important not to underestimate the psychological component of these theories. If an athlete believes that something will affect their performance in a certain way, then it is likely to affect their performance. Unfortunately, there is a lack of empirical research on pre-competition sex. Therefore, it is important to consider all forms of experimental data, personal accounts, anecdotal reports and, of course, scientific research.
Problems with scientific research
One of the problems with pre-competition and pre-training sex is the difficulty of conducting scientific research - most men will not volunteer for such research if they know they will have to give up sex. And even if they do volunteer, there is a high probability that the data will be inaccurate, as these methods usually rely on what the subjects report. If they have had sex and should not have had sex, there is a high probability that they will lie.
Sex, heart rate and recovery
Although there is no conclusive research to support the claim that having sex a few hours before competition affects testosterone levels, there is evidence that heart rate, recovery and perceived fatigue are negatively affected. This could lead to increased cortisol levels, putting the athlete in a more catabolic state and thus impairing performance, immune function and recovery. In addition, a higher relative heart rate during competition or training can potentially lead to increased and faster onset of fatigue.
An increased heart rate is also associated with an increased sympathetic neuronal drive. The sympathetic nervous system puts the body into a fight or flight mode, which can often make it difficult to concentrate as the athlete will tend to be overly excited and stressed.
What scientists and athletes agree on
One thing that most scientists and athletes agree on is that having sex on the same day as the competition (especially a few hours before the competition) is rarely a good idea due to the potential reduction in testosterone levels. If there is a drop in testosterone levels then the athlete is likely to experience a whole range of undesirable effects that include less energy, impaired recovery, reduced aggression and even reduced ability to produce strength and power. As for the week or even the night before the competition, you're likely to hear differing opinions. Most scientists assume that this has no negative effects. On the other hand, professional athletes practicing aggressive sports (football, wrestling, field hockey, boxing) are more likely to advocate the opposite.
Maintaining vs. maximizing testosterone levels
Although sex before competition and training will not necessarily cause a significant reduction in testosterone levels, it will certainly not maximize testosterone levels. On the other hand, abstinence appears to maximize testosterone levels. In other words, it is more important to compare the effects of abstinence versus no abstinence. If we simply look at how testosterone levels are affected by one-off sex, then sex does not appear to have a significant effect on testosterone levels - at least according to most scientific research. However, in many sports and athletic competitions, the goal is not to simply maintain normal testosterone levels, but to increase and maximize testosterone levels. With this information in mind, abstinence for a week or more is probably best.
Training sessions
In general, the same principles that apply to competitive level athletes also apply to typical training enthusiasts like you. Sex the night before a big training session or sex right before training will probably not determine the success or failure of your training session, even if abstinence would be ideal. If the training session includes large multi-joint exercises such as squats, deadlifts, presses and variations of Olympic weightlifting exercises, it's best to abstain from sex until after the workout, as these exercises are positively influenced by aggression, neural ramping and higher testosterone levels.
On the other hand, if the training session includes smaller muscle groups and isolation exercises such as arm exercises, sexual activity is less likely to have an impact on the training session.
Post-Sex Nutrition
Post-sex nutrition is very important, especially if the athlete is sexually active a day or less before competition or an intense training session. Sex can burn up to 300 kcal, which means that these calories need to be replenished as quickly as possible if the competition takes place shortly afterwards. Another factor to consider is the right type of nutrients. Fats and proteins are best after sex. Fats are crucial for hormonal optimization and protein can minimize any catabolic effects on muscles. If you want to play it safe, if you have sex less than 24 hours before a competition, it would be wise to consume a quick recovery meal to ensure adequate physiological and endocrine function.
A protein shake with a handful of almonds, walnuts or seeds would be an excellent way to recharge your body after sex. It's also important to avoid fast-digesting carbohydrates, which can raise blood sugar levels, as this will increase insulin levels and could delay a rebound in testosterone levels.
Stimulation without ejaculation
Several studies suggest that sexual stimulation without having an orgasm may increase performance. For example, any type of activity with a partner that does not involve orgasm but still acts as a sexual stimulus would temporarily increase testosterone levels.
This could result in increased energy, aggression, performance and strength. The key to success here is to wait until after training or competition before having real sex. If you find it difficult to maintain restraint when a sexual stimulus is present, it is probably best to avoid any stimulus altogether. Achieving orgasm before training or competition would do the exact opposite of what this strategy is designed to achieve.
What about women?
There is very little empirical research on sex before training or competition and even less when it comes to women. Based on anecdotal and empirical data, the effects of sex before training and competition do not appear to be the same as for men. Professional female athletes like Ronda Rousey swear that sex before competition can improve performance. However, more research is needed as there is very little research on this topic at the moment.
The best time for sex
Post-competition is typically the ideal time for sex. Sexual activity after intense training sessions or competition could help optimize the hormonal response to training or competition by stimulating immune function and promoting physical and mental recovery
References
- Escasa, M.J., J.F. Casey, and P.B. Gray, Salivary testosterone levels in men at a U.S. sex club. Arch Sex Behav, 2011. 40(5): p. 921-6.
- Exton, M.S., et al, Endocrine response to masturbation-induced orgasm in healthy men following a 3-week sexual abstinence. World J Urol, 2001. 19(5): p. 377-82.
- Jiang, M., [Periodic changes in serum testosterone levels after ejaculation in men]. Sheng Li Xue Bao, 2002. 54(6): p. 535-8.
- Jiang, M., et al, A research on the relationship between ejaculation and serum testosterone level in men. J Zhejiang Univ Sci, 2003. 4(2): p. 236-40.
- Rabb, M.H., et al, Effects of sexual stimulation, with and without ejaculation, on serum concentrations of LH, FSH, testosterone, cortisol and prolactin in stallions. J Anim Sci, 1989. 67(10): p. 2724-9.
- Sztajzel, J., et al, Effect of sexual activity on cycle ergometer stress test parameters, on plasmatic testosterone levels and on concentration capacity. A study in high-level male athletes performed in the laboratory. J Sports Med Phys Fitness, 2000. 40(3): p. 233-9.
From Joel Seedman
Source: https://www.t-nation.com/training/how-sex-really-affects-training-competition
A quick recap:
- Despite its questionable training programs, CrossFit has significantly improved the field of fitness.
- CrossFit has caused every area of the fitness industry to grow - from workout equipment and gyms to workout clothes and books. This is good for all of us who love working out.
- Women who were once put off by images of bodybuilders pumped full of steroids are now performing free weight workouts in droves, and much of this can be attributed to CrossFit.
- It's fun to watch the CrossFit Games and that's why, despite its flaws, CrossFit isn't going away anytime soon.
I invented CrossFit
In 1995, I had the idea for CrossFit. I just forgot to give the idea a name and make a brand out of it.
Every Sunday I met my training partners at Chuck's house. We had Farmers Walk equipment, tractor tires to throw around, sandbags, medicine balls, kettlebells - before they became a big thing - gymnastic rings and a bunch of old Olympic weightlifting equipment. The idea was this: we'd more or less randomly come up with a workout session of the day with a primary focus on improving conditioning, and we'd use all these unusual exercises that we couldn't do on weekdays at our commercial gyms.
Sometimes we made a sort of competition out of this, performing combinations of exercises in as short a time span as possible. I even published a few articles about this stuff in the late eighties. CrossFit was only founded in 2000. So Mr. Glassman, where is my Reebok money? Where is my 50% of all the money you make from printing stacks of certifications?
The real "inventor"
No, I'm just kidding. Greg Glassman deserves all the credit. He took a bunch of workout ideas that had been around for decades, combined them, introduced the defining principles, ran a few processes when necessary, and worked hard until CrossFit became a success.
Good for him. He capitalized on his tuner past, gave circuit training a new name and made it his thing. That takes a lot of intelligence, some luck and a single-mindedness that only the very determined or the certifiably insane exhibit. But as the "co-inventor" of CrossFit (along with Dan John, Herschel Walker, my 7th grade football coach, the Muscle Beach crowd from the 1930's, and dozens of others), I was in a position to follow its development better than most people. I've even talked to Glassman on the phone once or twice, and I work with several coaches who have been active in CrossFit.
So what's the verdict on CrossFit? Well, as painful as it is to say it - CrossFit is pretty great.
Thank God for CrossFit
It's easy to pick on CrossFit. The dubious training programs and exercise sequencing of the WODs, the questionable butterfly pull-ups, the sometimes undertrained trainers, the sloppy form of exercise execution, the fact that Glassman has very specific ideas about how certain exercises should be performed even if he doesn't perform them himself....all of it is easy pickings.
And previous articles have covered these drawbacks in detail. But the fact is that CrossFit has been really good for all of us.
Those who keep the market alive
CrossFit has introduced fitness and hardcore weight training to people who otherwise would never have done anything in that direction. Some people never found bodybuilding attractive and weren't attracted to performance training because they weren't competitive athletes. CrossFit has filled a gap: lose fat, build some muscle and feel more athletic... it's not necessary to shave your butt and stand on a stage. You don't have to spend hours upon hours a week preparing for a marathon - one of the few challenging sports open to recreational athletes. When one area of fitness does well, other areas of the fitness industry benefit. CrossFit has created new consumers who spend money on workout clothes, sports supplements and training equipment. New jobs have been created - and not because the government has spent money on stimulus programs, but because demand has come about naturally.
Trainers in specialized fields like barbell strength training, Olympic weightlifting, gymnastics and flexibility training were suddenly able to fill their seminar slots and sell more books.
Physiotherapists, chiropractors, orthopaedists and soft tissue specialists got new customers. This is partly due to the fact that thousands of people started to train hard. And yes, it's also partly due to the fact that more people are getting injured with questionable WODs and in competitions. Clever equipment manufacturers created new products to sell to the 10,000+ new CrossFit boxes popping up around the world. T-shirt manufacturers wrote "WOD" or "snatch" on their shirts, which quickly sold out. The market for weightlifting shoes, which was once anything but profitable, suddenly had to ramp up production.
Barbell manufacturers profited. Manufacturers of kinesiology tapes flourished. Warehouse owners were able to sign new leases. The market for gym equipment boomed as virtually overnight every fitness enthusiast wanted a pair of gym rings in their garage. Thousands of people started pushing their bodies to the limit and realized they needed better nutrition and supplements to boost their performance and recovery.
CrossFit has brought growth to every sector of the fitness industry. And if you like working out, this is a good thing - even if you don't do CrossFit. You now have more choice, better products competing for your money and maybe even your commercial gym has invested money in heavier kettlebells, racks, pull-up bars, good rowing machines and better medicine balls for fear of losing members to cross fit boxes.
Gyms got better because they had to get better. Competition, customer friendliness and capitalism...a great combination.
Hardcore for the masses
CrossFit boxes are not gyms. They don't have ridiculous fitness classes crammed with bad Colombian dance moves and fake martial arts moves. Compared to that nonsense, CrossFit is really hardcore. CrossFit draws housewives away from Zumba and yoga for the simple reason that it doesn't look so housewife-y. It puts barbells in the soft hands of people who have never touched a barbell before.
It's brutally hard, but it looks fun and still embraces the best elements of group fitness by creating a sense of community and consensus. In addition, CrossFit has brought many former high school and college athletes back to the sport of fitness. It's competitive, and even though aiming for more reps or more load in a given amount of time in each workout has its drawbacks, CrossFit appeals to many people - especially former athletes.
CrossFit gave them a new "sport" where they can compare themselves to others and set personal bests. Humans naturally tend to make a competition out of everything (as seen in such absurdities as lawnmower races) and CrossFit awakens that natural instinct in a way that appeals to athletes, couch potatoes and recreational athletes alike.
North America is less fat thanks to CrossFit.
CrossFit works
Let's put it another way. Training with weights works. Metabolic conditioning works. Olympic weightlifting works. Training hard works. Cleaning up your humble diet works.
These things have always worked and CrossFit uses them all and provides an atmosphere that encourages you to push yourself hard. And a lot of people need that. In the early years it was joked that CrossFit makes women hot and men lean. The first part of that statement is definitely true - not because CrossFit is magically particularly effective for female physiology, but because it gives women "permission" to train hard and heavy - something that bodybuilding has failed to do.
Sure, bodybuilding for women has actually always existed, but the use of steroids and images of women with men's faces have done a lot of damage. This is the origin of the myth that training with weights makes women bulky and masculine. It didn't matter how hard we tried (on the hypertrophy side of fitness) to debunk these myths. A picture of Kim Chizevsky from the nineties turned more women away from training with weights than we had hoped to convince otherwise. Where bodybuilding, Olympic weightlifting and powerlifting have failed to recruit women, CrossFit has succeeded.
CrossFit's presence on social media has done what traditional resistance training has failed to do. At the very least, CrossFit has helped change things (figure and bikini class competitions have played a role in this, of course.
Female CrossFitters
CrossFit Girls - women who train with weights, perform metabolic
conditioning and train aggressively without using steroids or other performance-enhancing substances - are sexy. They don't pose, they perform - and generally look damn good doing it, at least at a higher level. Women who would never describe themselves as bodybuilders or figure athletes wanted to look like the typical CrossFit girl: lean, tough, super fit, athletic and with enough muscle to look very "toned" without looking masculine. For many women, it wasn't okay to be a bodybuilder, but it was more than okay to be an athlete. Annie Thorisdottir, the two-time CrossFit Games winner, even appeared on the cover of Vogue.
A strong woman in an anorexic fashion magazine? Game, set and match.
Women are training in droves with weights, doing squats, deadlifts and rope climbs, sweating and building amazing bodies. In an increasingly unfit world full of pre-diabetics, lifesavers and insulin resistance, CrossFit has helped redefine the term "sexy" and given women the green light to do what they should have been doing all along in order to look their best. Women who were once content to run on the treadmill took one look at Camille LeBlanc-Bazinet and magically developed an interest in personal bests, building muscular legs, and learning to deadlift and push. Thank you, CrossFit.
The sport of fitness
We've all heard the jokes and we've all heard the criticism. Who's competing to be the world's best exerciser? And why is some fat old fuck defining what parameters define the "fittest person on earth"? All well and good, but I love how the CrossFit Games have evolved. And you secretly feel the same way.
It's a bunch of really good athletes competing against each other at the things most of us probably do: weightlifting, sprinting, climbing, running and even cycling and swimming. It's exciting to watch. It's easy to get sucked into a competition that encompasses all the elements that most of us do on a daily basis. And the joke of it all is that CrossFit would be pretty cool if it weren't for all the CrossFitters. The top male CrossFitters are slowly disproving the earlier criticism: they are muscular, strong and powerful and many of them could easily step onto a bodybuilding competition stage and do well. Make fun of CrossFit all you want, but you'd be lying if you said you didn't admire Jason Khalipa's body. Do the guys at the CrossFit Games really reflect the results of standard CrossFit programs? Not really, but do they inspire people to train hard and add variety to their workouts? Are they amazing athletes that you want to watch compete? You bet they are.
CrossFit is here to stay
The growth of CrossFit hasn't slowed down yet. Champions are becoming stars, getting high-dollar endorsement deals from well-known companies, selling books and appearing on magazine covers. Will it all die down at some point? Certainly. CrossFit won't always be the attention magnet it is today, but just like World's Strongest Man, Ironman Triathlons and the Olympics, it will always be there.
In 2014, 210,000 people signed up for the CrossFit Games Open - a sporting event that debuted in 2011 - nearly six times more people than the Boston Marathon.
On March 26, people paid $20 for one of the 4,000 seats at Kezar Pavilion in San Francisco to watch other people work out. It was training session 14.5 of the Opens and included 5 CrossFit Games champions competing against each other. CrossFit has its flaws. Many of these issues I believe will be worked out over time - just like the UFC had to do before it became a multi-billion dollar business and a powerful influence for sports and fitness. Do I want to sign up for a CrossFit box and compete in the next Open? No, but do I respect what CrossFit has done for an area I feel very passionately about? You bet I do.
All in all, it's great to see the rise of CrossFit.
By Chris Shugart
Source: https://www.t-nation.com/training/in-defense-of-crossfit
A quick summary...
- High repetition deadlift sets can improve endurance and burn fat.
- Deadlifts will not increase your waist size - this is a myth.
- Deadlifts can reduce some of the negative effects associated with wearing high heels and poor posture.
- Deadlifts are a basic exercise that will help you with more advanced training such as training with the Olympic weightlifting exercises.
- Use the "ladder" training method to get used to the exercise and master good exercise execution form.
The 'broad and bulky' myth must die
When it comes to women and training with weights, most no longer believe in the 'broad and bulky' myth, but there are still a few exercises that women shy away from.
Deadlifts are one of them. Of course, we could talk about how this exercise can help you get a great, toned butt. But even though deadlifts can certainly do this, we want to go a little further.
Whether you're a woman who trains hard but doesn't see the need for deadlifts, or you're a man trying to convince your wife or girlfriend to use this exercise, here's a list of reasons why women need to include it in their training program.
1. deadlifts are an excellent exercise for strength and conditioning
Deadlifts should be at the top of your list of exercises for general strength and conditioning, as this exercise will not negatively affect your joints as long as you use good technique.
Larger women with long limbs may find the compression forces of squats uncomfortable, but most who suffer from knee problems will still be able to perform deadlifts without any problems. In addition, the muscles on the back of your body that you recruit during deadlifts will help stabilize your joints and correct any imbalances you may be suffering from.
However, it's important to stop judging deadlifts by the videos you may have seen on YouTube. Click on any internet deadlift video and you'll probably see a guy wearing a variety of bandages trying to perform a single repetition deadlift with 350 kilos.
People love to show off their max weight and this can convince less experienced strength athletes that training with low reps is the workout of choice for such an exercise.
Yes, sets of 8 to 10 reps do exist. They can have a positive effect on the conditioning and endurance of your muscles and burn fat at the same time. Deadlifts train a lot of muscles and the more muscles you train, the greater the impact of your workout on your metabolism.
The postural muscles of your back, which are recruited during deadlifts, respond particularly well to endurance-style training due to the nature of the task they perform in the human body.
Deadlifts with more time under tension than heavy single reps or sets of 2 to 3 reps are a serious exercise that will also improve your grip strength - if this is of interest to you (which it should be).
2. deadlifts will not make your waist wider
Many women avoid deadlifts because they think this exercise will make their midsection wider. This old myth needs to be dispelled. Bret Conteras has noted: "Through EMG experiments, we have found that many common exercises activate the rectus abdominis and oblique lateral abdominal muscles as much or more than squats and deadlifts. These include exercises such as pull-ups, standing shoulder presses, hip thrusts, reverse hypers, push-ups, pull-overs, tricep presses and curls." "Most targeted abdominal or core exercises outperform squats and deadlifts when it comes to activating the oblique lateral abdominal muscles. These exercises include RKC planks, side planks, ab wheel rollouts, crunches with added weight, straight leg sit-ups, hanging leg raises and side bends..."
So the truth is that if you're doing any core exercises, you're doing more to widen your waist than if you're moving a heavy barbell. This is not to say that all direct core training should be avoided. Growing a muscle group is a product of volume and intensity. The idea that deadlifting will make your waist wider is as far-fetched as the idea that cardio will ruin your progress.
3. deadlifts can help correct pelvic obliquity
High heels are a double-edged sword when it comes to a healthy appearance. What may look great can also have devastating effects on a woman's pelvis. Olympic weightlifters train in special weightlifting shoes, which usually include a heel lift that can be up to 5 centimeters high. These shoes keep squats more quadriceps dominant and promote a more vertical torso in the lowest position to better catch the bar during heavy deadlifts or snatches. The altered geometry allows the knee to move further beyond the toes due to the adjusted pelvic position. Now take this example and apply it to high-heeled shoes, which are often twice as high as Olympic weightlifters' shoes. The result causes an unhealthy excessive curve in the lumbar region of the spine, which can result in tight hips and dominant quadriceps. Quadriceps and hips are already heavily used in daily life movements and emphasizing their involvement can make things worse. I don't want to write an article here saying that women should never wear high-heeled shoes again, but involving the posterior chain of muscles in deadlifts can mitigate some of the effects of high heels.
Because the gluteus and hamstrings tilt the pelvis backwards, deadlifts can compensate for the forward tilt of the pelvis caused by constantly wearing high heels. For this reason, deadlifts should be one of the basic exercises in every woman's training program.
4. master the deadlift and you will be ready for the other heavy exercises
Deadlifts are the easiest, best way to start learning the "hinge movement" when it comes to heavy weight exercises. Once you master this exercise, you will get better at many other heavy exercises as well. CrossFit, along with the ubiquitous conditioning programs published by professional athletes and motivational advertising, does the average person a disservice by popularizing training methods that in most cases are too advanced for normal people.
They see it on YouTube or in commercials and assume that this - in some cases even risky - training is something they should be doing too. But in order to perform all these demanding and grueling exercises such as Olympic weightlifting, jumps, metabolically demanding kettlebell training or even plyometric training, you must first master the "hinge movement" (also known as the hinge pattern), as this is the cornerstone of all these activities. Deadlifts will open this door for you, through which you can then progress to perform more advanced exercises.
Deadlift tips
Start with a light weight. This will help you understand the exercise and maintain good form when training with heavier weights. Choose minimalist shoes or train in socks or bare feet if your gym allows it. The more direct contact your feet have with the floor, the better. A shoe with thick soles can contribute to instability and increase your pulling distance, both of which can have a negative impact on your exercise performance. If possible, use so-called "bumper plates". These lighter weight plates have the same diameter as the 20 kilo plates used in Olympic weightlifting. This allows you to hold the bar at the correct height above the floor. If there are no such plates in your gym and you are not yet ready for 20 kilo plates, then place the bar loaded with weights on two elevations to achieve the correct height of the bar. The starting height of the bar should be somewhere around the middle of your shin.
Deadlift technique
Remember the basic tips of keeping your back straight and not lifting your heels off the floor. Deadlifts are a vertical pull exercise, which means it's crucial that the bar moves in a straight line. Your setup should encourage this as much as possible. Deadlifts are performed with a conventional stance. If you are concerned about the strength of your lower back or have ever had an injury in this area, you can try a medium-wide sumo stance. Instead of keeping your hands on the outside of your shins, the sumo variation places your shins further out than your hands. In addition to this variation of the deadlift preventing your lower back from catching fire, sumo deadlifts are good for activating the glutes and thighs.
'Laddered' progression in the deadlift
If you've never done deadlifts before, you should use a cautious approach, slowly working your way up to 10 reps. Don't immediately try to perform 4 or 5 sets of 10 reps deadlifts with a moderate weight, as this could give your body a shock you weren't expecting - especially if you have a weak lower back or a history of back injury. Instead, using a conventional stance and a rough estimate of your maximum weight for 10 reps, perform just 2 reps on the first set. Pause for 2 minutes and then perform 3 reps on your second set. Rest again and then perform 5 reps on your third set. Finish with a fourth set of 10 repetitions.
For each of the following training sessions, remove the set with the lowest number of repetitions and perform another set of 10 repetitions instead. Your first 4 training sessions should look like this:
- Day 1: 2 reps, 3 reps, 5 reps, 10 reps.
- Day 2: 3 reps, 5 reps, 10 reps, 10 reps.
- Day 3: 5 repetitions, 10 repetitions, 10 repetitions, 10 repetitions
- Day 4: 10 reps, 10 reps, 10 reps, 10 reps.
This will serve as an easy way to get used to the movement. Learning an exercise properly is just as important as incorporating it into your training program, so take the necessary time.
by Lee Boyce
Source: https://www.t-nation.com/training/4-reasons-women-must-deadlift
CrossFit: If you argue against it, then you should at least know what you're talking about.
Otherwise you'll sound like a jogger trying to explain the disadvantages of the bench press to a powerlifter.
Here's a criticism I hear in the real world all the time combined with the real background.
1 - There is too much variety
Critics say that you can't make progress with CossFit because every training session looks different. They think that variety means that no exercise is repeated from week to week, so you never experience progressive overload. But that's not true. CrossFit isn't all about doing the unfamiliar on a regular basis, it's about doing the most effective exercises - but in different ways. This means that you are constantly adapting to pack a lot of effort into a short period of time. This is something called work capacity. It has nothing to do with the idea of "muscle confusion", which critics often mistakenly mention.
The main basic exercises of CrossFit are squats, deadlifts, snatches, deadlifts, pull-ups, rows, dips and overhead presses. These exercises are practiced continuously and people regularly improve in terms of both strength and technique. Most CrossFitters follow plans from top CrossFit boxes and these are not as randomly thrown together as many critics seem to believe. CrossFit programs may have been quite randomly thrown together in 2004, but times have changed. Occasionally a completely novel training approach will pop up at a WOD(Workout of the Day) and expose people to something completely different, but CrossFit classes start and end with big multi-joint exercises.
2. it's just cardio!
No, CrossFit consists of strength and power exercises, bodyweight exercises, gymnastics exercises, and yes, some interval training and longer duration cardio - but also 1RM and Strongman exercises. Your heart rate will definitely go up, but if your heart rate doesn't go up during the workout, then your workout is missing something important - intensity. One part of the one-hour classes is for strength and technique, the other part is for intense metabolic conditioning.
3. it's not planned correctly!
To say that CrossFit is not planned correctly is like saying that bodybuilding is not planned correctly. The composition and planning of a training program is not the same among all CrossFit boxes, nor among all individuals who adapt exercises and weights to their needs. And any CrossFitter who is unhappy with their program is free to train elsewhere where the workouts look different.
4 - Men are weak and lanky!
Are conventional gyms only packed with muscular and defined people? Last time I checked, there was a wide spectrum of different body types in every gym I looked at.
Let's not forget that the best male CrossFitters are more muscular and stronger than most of their critics. It's not uncommon for men to perform squats at around 400 pounds and deadlifts at around 500 pounds - great stats for people who focus on more than just three exercises. In terms of mass, most look like male competitors in the figure class during competition season. In other words, they are aesthetically pleasing without trying to be aesthetically pleasing.
5 - The top CrossFitters don't train with CrossFit at all!
Just like at the elite level of any competition, the top CrossFitters use more advanced programs and specialize in the things they need to improve. Preparing for the CrossFit Games is basically what they do for a living. Some will do the WOD in addition to their own training, while others will not. But it's pretty safe to say that most (if not all) started by simply doing the Workout of the Day, and the basics of CrossFit are still the foundation of their training.
A similar "complaint" about the top CrossFit athletes is that all of them were already strong before they started CrossFit. This is true for some of them, of course, but the CrossFit Games today are full of athletes in their early twenties who had never trained seriously before they started CrossFit. They are true products of CrossFit training.
6 - CrossFitters don't do real pull-ups!
They most certainly do. There are workouts where pull-ups are scheduled with strict form and additional weights. There are also workouts where they are not scheduled and people can do them with momentum from the legs or correctly. You can pull your chest to the bar however you want. it may come as a shock to some, but CrossFitters who don't believe in momentum with the legs on pull-ups don't use momentum either. Yes, at a certain point the volume of pull-ups will necessitate some momentum or a band for support, but a paying client may choose to do something else instead. Do you recognize how personal accountability works? And as for a pull-up with momentum from the legs, strength coaches have said the following: a pull-up with momentum from the legs (aka kipping pull-up) is to a strict pull-up what a standing shoulder press with momentum from the legs (aka push press) is to a strict standing shoulder press. Both standing shoulder press with leg swing and standing strict shoulder press have their value, but a leg swing will help you push the bar up quickly and efficiently. The same idea applies to pull-ups with a leg swing. And some CrossFit trainers won't encourage their clients to do leg swing pull-ups until they can perform perfect pull-ups with strict technique. The "butterfly" version (https://www.youtube.com/watch?v=OenVG15QMj8) is not as widely used outside of competitions. Does this version even constitute a real pull-up? Well, is bench pressing with a special press shirt that allows you to press 100 pounds more than without such equipment "real" bench pressing? Both are competition variations used by experienced strength athletes who have already mastered the regular version of the exercise perfectly.
7 - You never train heavy! You only train with high repetitions!
There are many CrossFit workouts that require you to find your max weight for one repetition, your max weight for 2 repetitions, your max weight for 5 repetitions, and so on. Wait, you didn't know that? And yet you attack CrossFit? Strange. Google is your friend.
8 - It's dangerous!
The initial studies that were supposed to prove that CrossFit is dangerous have since been discredited. A study conducted by the NSCA reported an inaccurate injury rate. Subjects assigned to the category of subjects who were injured had withdrawn from the study in part for other reasons unrelated to injury. And all training is "dangerous". The same goes for chronic illness, instability when climbing stairs, artificial hip joints, heart surgery, etc. CrossFit can help prevent all of this.
Perhaps there are no injured bodybuilders, powerlifters, runners or recreational athletes? CrossFit has attracted tons of people, many of whom are experienced athletes. Of course there will be injuries just because of the amount of people doing the sport. Open 12,000+ gyms for any sport and physical therapists will get a surge of patients. The same would happen if 12,000 new powerlifting weight rooms were opened.
9 - It makes women bulky and out of shape!
If you don't think muscular women are attractive, then it probably means you're out of shape. In general, those who work out with weights themselves appreciate women with visible muscles. Those who do not exercise themselves do not find muscular women attractive because they have not been exposed to weight training themselves. This is an acquired taste. Fortunately, the women who make the most progress in CrossFit don't worry about having too much muscle - or they notice the muscle gain and try to build more. So if you're trying to hurt their feelings by calling them hulks, manly, bulky or muscular, you're just complimenting them.
10 - It's too expensive!
You actually get more bang for your buck than if you paid for a membership at a conventional gym and also hired a personal trainer. At every CrossFit box, there are trainers instructing groups of people and within that group setting, those trainers will also work with you one-on-one if needed.
At many locations you often pay a flat rate and have access to other classes such as gymnastics, Olympic weightlifting and cardio. Many CrossFit locations are good places to work with programs like 5/3/1 or Starting Strength. You can train with experts, in small groups or on your own. In most cases, you'll have a weight room with free weights, weight sleds, strongman equipment and all the other cool stuff you'd want in a conventional gym.
11 - It's a fad!
CrossFit has now been around for over 16 years and its popularity continues to grow. The CrossFit Games are sponsored by Reebok, there is ESPN coverage and the athletes have sponsorship deals and book deals. When was the last time you saw a powerlifting or bodybuilding competition on TV? CrossFit was around before bodybuilding categories like Figure Class, Mens Physique, Womens Physique and the Bikini Class were born - and yet they are not considered fads.
You can only tell if something was a fad in hindsight. But CrossFit is still around. And since CrossFit has introduced millions of people to sports like Olympic weightlifting, gymnastics and strongman training, these sports have grown with CrossFit. This "fad" has exploded the fitness market and ensured that subcategories and specialized sports don't become "fads" themselves.
12 - It's a cult! CrossFitters don't stop talking about CrossFit!
People get excited when they learn new things and make progress. And they make massive progress together with other people. This creates meaningful bonds. Of course they talk about what they're excited about and they connect with others. What's so amazing about that? You can see "cult-like" behavior in all forms of fitness - primarily beginners.
No one bats an eye when competitive bikini athletes talk about their macronutrients, meal prep, posing and cardio. The truth is, anyone who goes from sedentary to fit will talk about the things they do that make them feel good. And CrossFit has attracted a lot of beginners. This is great news in light of the fact that the rate of obese people in America has surpassed the rate of "just" overweight people.
13 - The CrossFit Games are crazy!
What happens on TV has nothing to do with what happens in your local CrossFit box. And just because you go to a CrossFit gym and work out there doesn't mean you expect to become an athlete who competes in the CrossFit Games. Are the Games extreme? Yes. It's a spectator sport and it's on TV.
14 - CrossFit is gay!
This statement is almost too stupid to even go into, but you'd be surprised how often it comes from bodybuilding fans...guys who cheer for shaved, oiled up men wearing nothing more than some sort of thong. Guys, hear me out, I too like competitions in bodybuilding and physical sports, but calling something "gay" makes you sound like an idiot for many reasons.
15 - They don't use real weights!
CrossFit uses a lot of Olympic weightlifting plates - even for deadlifts. Why? Because those are the plates they have and because they are versatile. A 20 kilo Olympic weightlifting plate weighs the same as a 20 kilo iron weight plate.
Where the naysayers have a point
Olympic weightlifting exercises to improve fitness
Mark Rippetoe has previously said that Olympic weightlifting exercises are not intended to be used to improve fitness for recreational athletes. And what he says makes sense.
The solution: CrossFitters can learn about the risks and then decide how to work to prevent them. Here are some possible precautions:
- Train with experts and Olympic weightlifters outside of classes.
- Prioritize technique over speed.
- Keep the weight conservative.
- Stop when technique gets sloppy.
- Use a less technically demanding exercise instead of Olympic weightlifting exercises. Trainers should adapt exercises to their clients' abilities.
The order of the exercises
This usually just depends on who is planning the workouts and where the technique and strength portion of the workout is in relation to the metabolic conditioning. However, if extremely demanding conditioning training is performed at the beginning of a training session and is followed by exercises such as squats with a barbell held above your head with arms outstretched, then you are asking for trouble. Who is going to build strength or improve their technique if their legs are shaking, their lungs are burning and their nervous system is in a mess?
The solution: This may not happen often, but when it does, CrossFitters can use an appropriate weight in terms of what they are still capable of.
Not enough hypertrophy-style training
If full range of motion exercises and basic exercises are considered the holy grail of training, then you're going to be missing a few things. Hypertrophy won't just make you look better, it will also strengthen the weak points that often don't get enough attention - for example isolation exercises like gluteus bridge, side raises, supported chest rows, bicep curls, face pulls and leg curls. There's a place for things like this. And also consider techniques that increase time under tension: controlled eccentric reps, partial reps, descending sets and isometric holds. These things all help build more muscle. Isolating the gluteus in the horizontal plane (like gluteus bridges and hip thrusts) can help you run faster and better. But the gluteus is generally only trained in the vertical plane in CrossFit with deadlifts, squats and Olympic weightlifting exercises. And isolating your latissimus can help you use your back muscles during pull-ups instead of destroying your biceps and triceps. These are just a few examples of why isolation training is important. You can focus on one muscle group, build it up, make it look great and it will give you an advantage in many popular basic exercises. The solution: CrossFitters could do hypertrophy training on their own if they wanted to. Building a better mind-muscle connection is such an individual matter that it's almost impossible to put together a group training session that focuses on this. Training to feel a specific muscle burn is very different from other forms of training.
Until you do it yourself, it's not what you think it is
Stop judging CrossFit by what you saw in a YouTube video from 2007. CrossFit has evolved and continues to evolve today. This means that people are looking at CrossFit critically and changing it for the better. If you want to know what CrossFit really feels like, give it a try. But do so with an open mind and a desire to learn. Look for a facility with a good reputation. If a CrossFit gym is full of expert trainers and people making massive progress, then its popularity will spread by word of mouth.
by Dani Shugart | 01/13/16
https://www.t-nation.com/training/why-youre-mostly-wrong-about-crossfit
