Category: Lifting

Based upon my personal experience I’ve been lead to the conclusion that simplicity in fitness is the way.

Simplicity How?

Not in the terms of streamlined workouts,although I personally do this, but in the manner of doing it your own way.

Too many people look for the perfect program, and in the process lose sight of the fact that they simply need to train hard.

One could do nothing but a few calisthenics and a little flexing and be far beyond fit,but its up to you to find what you believe in, and then do it.

Observe + Action

The action behind the program is far more important than the program itself.

Go to a park, see the fit guys doing chins, dips, and higher level bar work.

Go to a solid gym and see the strong powerlifters train, but then on the flipside observe the bodybuilders.

Check out the all-roundness of some crossfitters.

Look at a laborer’s work capacity.

Check out combat athletes the world over.

Can’t see this stuff in person? There’s always YouTube.

Look at someone who has the ability you want, figure how they got there, and then figure how you can get there making modifications as necessary based on your personality, needs, strengths, and weaknesses.

I personally would rather not lift, than follow a rigid program.

If i program at all, I primarily use guidelines,and if i decide to follow a proven program such as Wendler’s 531, I severely bastardize it, tweaking frequency being the most common culprit.

I like frequency of exercise, and like training my entire body.

Needless to say my manner of just going to the gym and hitting full body workouts or 2/3 of the categories(push/pull/legs, practically always including legs) each session and throwing in calisthenics at home for the rest may not work for you.

Seeing a random person at the gym and working in plus adding squats may not be your cup of tea.

Streamline

If i don’t want to do anything I streamline my training back to pushups and Hindu squats.  The gym is really icing on the cake, and extra credit in my mind. Whatever daily PT requirements I’ve set are also hit(calf raises).

I do the PT 7 days a week, year round.

Rain,sleet,snow, or shine, in sickness and in health like a mailman wed to his work.

If I want to do more I’ll  throw in some chins, or flexing for the back, and a little bit of neck work. Often I’ll flex the hell out of my forearms, open + close my hands 100s of times, or go outside and do something such as in the winter shovel snow(which I happen to enjoy, I always thought it built my work capacity particularly for the deadlift in a sustainable,fresh air, fun way).

Maybe I want to lift,and yet stay home. You can often find me doing ugly olympic lifts in the yard.

Like Our Forefathers

The idea of being fit in the simple ways of our forefathers has always struck me. I always did military style PT, and always did tasks such as raking, and shoveling. Personally I enjoy filling a pickup with yard waste.I got to observe my Grandfather be fit as hell as an old man simply having lived this way. Walking, some chins, yard work,swimming, going somewhere and more walking, etc. It’s simple,and a method that’s worked for time immemorial.

Mind you I’ve always enjoyed lifting, but have always done so in a way that I could based on time,availability of the equipment I need, and at whatever frequency I wanted.

I’ve lifted everyday for 6 months before, and have went periods of only lifting twice weekly.I’ve even found myself lacking equipment for 6 months,and yet in all these situations I’ve still made gains.

Resonate + Rocket Science

Just do what resonates with you.

You’ll find it mentally easy, and very enjoyable.

As long as you train you’ll be fine. Using enough intensity is all that matters,and even this can be a minimal amount while you still  get stronger, better cardio, and more work capacity. Destroying yourself isn’t a requirement, ever seen someone half asleep destroy a weight?

Training is not rocket science.

Any method can and will work. You’ve seen many. You may have tried many.

Just do you, and get  to it.

Train

-J Out

 

As word is bond, I have to write this post. This is not the post that I flow wrote, and used my allotted writing time on. That post is now scheduled to drop on Sunday evening, a time where it’s very fitting. So without further ado… A look at Isometrics.

Now I could bore myself, and you to tears with all sorts of scientific definitions, but I’ve decided not to.

Started to type them out, then deleted them.

Not My Voice.

You want the precise terms? Google.

Isometrics are old school, and old school didn’t bother about pussy shit.

What works works, and what doesn’t doesn’t.

And Isometrics Work.

So do their cousins such as Dynamic Tension.

What you use just boils down to what equipment you have, and what your goals are.

Science + Overcoming

Trying for a bigger deadlift and have a sticking point? Pull against an immovable object as near to that angle as you can.

According to science its all about the joint angle.

But how important is it though?

Ideal for this situation is said to be a light to moderate loaded bar set up under pins in the power rack. You’re looking to add a bit of movement, the breaking off the floor to sticking point, and pull hard there. Hell I’ve even seen this work for a kid as part of his deadlift routine.

But what if you don’t have the luxuries of a power rack, or weights at all?

For six months once my back work consisted primarily of two things:

1. One Arm Standing Rows- pulling against the inside of a door frame, doing my best to simulate db rows equipmentless.
2. Deadlift simulation- one or two handed, pulling againt the handrail of my complexes hot tub

My deadlift max went up 30-40 lbs in that time, and my consistency of my grip strength went up far more than that.

Was the angle close?

Not really.

But I trained as best I could given the circumstances. I put in effort. Isometrics were all I had, and I damn sure wasn’t going to get weaker.

As they say sometimes doing the work, and just showing up is the biggest thing.

Old School.

Holds

Want to build some weird strength?

Make your 1rm seem light?

Unrack the bar from the top and hold it.

Use anti-death measures such as pins, and/or a spot.

Maybe add in a bit of movement, partial reps.

Maybe add in progressively longer movements.

Isometrics still right?

Whatever.

It works.

Here’s an idea, lockout a heavy deadlift for time.

Maybe do some farmers walks with whatever you can.

How bout the man-maker of Heavy rack pull/Hand and Thigh lift held at the top for time.

Tell me that doesn’t make you significantly stronger.

And

Yielding + Dynamic?

While not technically isometrics some more concepts are taken from martial arts.

Throw some kicks or punches, but don’t throw them.

Push the punch against a wall.

Same concept with kicks.

Maybe slowly and controlled  throw a side kick or back kick and then hold for time.

Maybe do your best Sanchin kata, or maybe just emulate with block, punches, kicks of your choice.

Flexing

Simple, pick a pose.

The manliest ones are most muscular, and front double biceps.

In that order.

Get your Arnold On.

Like Him

-J Out

P.S.

Look up York Barbells old isometric work, which could be summed up as pulling/pushing against power rack pins in top/middle/bottom positions, and with pulls,squats, and presses.  Could be used for any exercise though. Bill Starr, Bill March,Paul Anderson, hell Louie Simmons mentions isometrics from time to time.Jamie Lewis at ChaosandPain.

What else?

Good Enough Resource Google-able knowledge dropping.

No Limits