The site for East Coast Strongman

Newsletter: July 21, 2006

For all you athletes: It's all about your backside. The strength of your posterior chain is paramount. A strong backside will yield greater performance on the field [for any sport]. Your speed, your hitting and throwing power, your explosive power will all improve through strength training. Stay off those damn machines. Learn how to squat, deadlift and push press correctly. And don't forget to do db rows and glute hamstring raises.

Newsletter: Jan. 12, 2005

There isn�t a week that goes by that someone doesn�t ask me how they can improve their bench.

The first question I ask is what are you doing for your back work. 95% of the time, that question is followed by a look that I have grown 3 heads and the response of: HUH? Back work.....Oh I usually skip that .....I hate training my back.

My free training tip of the month: Do your back work: good mornings, db or bb rows, pull downs and high rows.

Of course, there are 2 other major factors that must be looked at to improve one�s bench: TECHNIQUE AND PROGRAM.

Newsletter: Dec. 16, 2004

Technique, Technique, Technique...........

I cannot emphasis this point enough.

Technique will make the difference between great results and mediocre results......between getting injured and avoiding injury........between gaining strength and remaining at the same level with little or no improvement for all your time and effort.

I had just finished my workout, when a gym member and his son began their leg work out on the power platform. They were preparing to squat. Dad set the two sets of squat racks up for himself and his son. I cringed to myself, as the height was not correct for the young man. [a clue that he did not know what he was doing] Then it got worse. Dad went first. [Dad, by the way, had only begun squatting a few weeks prior.] His form and technique left much to be desired. Then he began attempting to teach his son how to squat. His first attempt with just the bar was ugly. The technique was poor, but more weight was added. His next set was scary bad........all I could envision was this kid getting injured.

All the while, I was sitting over on one of the side benches observing the novice teaching the novice and awaiting a disaster to occur. I must of had that look of complete astonishment , as Dad looked over at me and asked me if there were any books he could buy on how to squat.

I explained that squatting is a very technical lift An expert couch, such as myself, would produce greater results than attempting to put it all together from a book.....Especially when you have little or no background in lifting. Plus, it is difficult to self assess one's own lifting. You cannot see yourself, while preforming a lift and you cannot assess the technicalities when you do not know what you are looking at. A keen and knowledgeable eye is needed. It would kind of be like me trying to do surgery with a handbook by the table. Yes, I could follow the step by step instructions, but do I really know what I'm looking at.

So Dad hired me for that squat and deadlift session, during which I taught Dad and his son how to correctly squat: from bar placement, set up, technical performance and finishing with racking the bar. To an effective shoe without gel packs.

And we added deadlifts to his training. Again we worked on his technique. [Note: becoming skilled in these lifts usually takes more than one session, but in this first session I laid down a solid technical foundation.]

The son pitches for his highschool and is on the basketball team. With that in mind, we discussed the necessity for strength training to give him the performance edge on the field. A strong body will yield a superior athlete. He is also growing, so his food intake was an important issue, which we discussed.

In regards to Dad, the importance of his strength training were two fold: Recovery form knee surgery and building a better physical appearance. In Dad's case, as he is over 40, weight training imperative to maintain muscle mass, which decreases with the ageing process.

It is unfortunate that our lifestyles are so based around immediate results and throw away objects or items.

This too true in the fitness word. I have addressed this subject many times in previous newsletters, but I feel compelled to touch on it again.....much like the point concerning Technique.

It takes time to improve ones body: weight loss, muscle gains, strength gains. These improvements cannot be made in one or four weeks. The body was not designed that way, and all your wishing and beliefs [implanted by mass marketing, anorexic fitness models, info-mercials, and fitness magazines] cannot change what is true and actual.

Understand this: Not all they tell you in infomericals, magazines, et al, are true. They tell you untruths to sell you their products and concepts. You are desperate for change with little or no work required from you so you will believe these purveyors of untruths.

I will say it again: It takes time to loose body fat, increase muscle mass and to gain strength. You did not put on 50 pounds of fat in 4 weeks, so why do you expect to loose 50 lbs in four weeks. On average you will need 50 weeks to loose 50 pounds of FAT. Remember I said fat not muscle. If you loose muscle instead of fat you will still be a fat person only a smaller fat person. Yeah, you may have lost a dress size or two, but you are still fat. The idea/concept is to loose fat and become a leaner body with little or no fat.

I was at the gym, awaiting for a client to arrive for her appointment. I'm an observer and I'm always watching what other people are doing for their training and noting their gains or lack of gains. Nature of my profession, I watch and assess.

So I was just sitting there watching as a Dad trained his son and thinking: A man brings in his 12 year old son and starts training him. Now that is good. Dad is spending positive time with his son, plus his son is improving his strength for sports and his developing biceps and shoulders. This will impress the girls ....very cute.

But here is the bad: Dad is teaching his son all his bad training habits and techniques. One day the son will teach his friends his bad training habits.

This is how poor training develops. It spreads around a gym like a virus. Monkey see, Monkey do. You see a someone deadlifting and he hyper extends his back at the finish; so you think that how it should be done. You see someone wearing a lifting belt all the time and you think you should also. You see someone squatting high and you think that is as deep as you should go.

A trainer does a different exercise on the smith machine and suddenly it's the flavor of the month.....everyone is doing it. They have no idea why or if it has any merit but surely since this trainer is having their client do it so should they.

So that is how bad training habit are start. From the husband training his wife, to the guy reading some article on how to blast his abs with a 45 minute workout.; to the young boy who later trains his buddies.

This is a long newsletter today as I must continue on with my observations.

This one goes to the machine vs. free weight controversy. The following is my opnion, which is based on 20 years training, and having utilized various machines, [i.e. Hammer Strength....] at various times in my training.

Machines have their place: they are good when you have to rehab from an injury. Back in January, I blew out my shoulder benching. I was not able to use the bar or dumbbells for 3 months, due to the pain. But I was able to get a chest work out using the Hammer Strength Equipment and the Pec Dec. I was able to use max weights during this time. Than in April, after my first session with a massage therapist, I had ART and deep tissue massage, I was 80%. I began benching and doing dumbbell presses again. I was incredibly weak. Weight I use to warm up with was difficult and shaky.

This shows how much work is not addressed when you use machines. The stabilizers are not made to work hard and grow weak. The strength of one's core is depleted.

I witnessed a great example of this the other day when another lifter was attempting to squat with a weight that had been fairly easy, 4 years ago. For the past 4 years, this lifter had switched to training on machines only, and never or rarely if ever, did any core lifting. So it was not surprising to me that the lifter could not handle the weight on the set up alone.

I also like to utilize machines for clients that have injuries, are not athlete or lack co ordination.

Also, machines are great if a person is in a huge hurry to get it done or is on such a tight schedule they are lucky to get a workout in.

Here is why machines have become the preferred method to train.. Preferred does not necessarily mean the best way to train.

Just follow the Money.

Machines are big money, so naturally the companies that sell them are going to tell you that you will get better results with their machines.

The fitness facility has spent big buck on all these machines. They are easier to use than free weights, so their personal will have to spend less time acquainting the members with use. It's a no brainer, simply adjust the seat, stick the pin in the selected weight and you are ready to push or pull. You have your card with the machines, weight and reps. They can get you in and get you out in an hour or less.

With free weights time must be spent on teaching technique and form. Unfortunately many personal trainers know little on correct form and technique. The quicker a trainer can work a client, the more clients he can train in a day. It's all about the bottom line and not always about selecting the best program for the client. Also, free weights make noise and the sight of them frightens members [females] away. Free weight are intimidating and machines are not. I think, that women feel safe from possible injury, work, and from turning into a football player, if they just do machines. Machines justify working out, as it is not weight training.

The best way to train, for strength, appearance, weight loss, sports performance and/or physique is with free weights and by performing the core lifts.

My training programs are individually tailored to each clients ability and needs. In some cases a combination of machines, cables and free weights are utilized in training.

Strength Training is finally being recognized as a must do, if you or your children are competitive athletes. It is a fact that the strength you gain in the weight room will make you a better player on the field. The stronger the posterior chain and the core are, the stronger you will be in your selected sport[s].

But what if you or your children do not play any organized sports? What if you are sitting all day long at a desk. How does strength training even apply to you. I bet you think it doesn't Wrong

So there you are setting all day at your desk, driving home in your vehicle [again sitting], going to a meeting in the evening [again sitting], and then getting home and sitting around in front of the TV relaxing. So your body's muscle mass is wasting away since it has no function to preform. You are most likely storing fat due to a poor diet and lack of activity. And now for the real bad news: your body as you age doesn't produce as much testosterone. This loss of test lowers your muscle density. Weight training will correct these problems. Your muscles will have a reason to be there since you are employing them again. More muscle means fat loss and an increase on test production.

As for the assumption that you are not competing, that is incorrect. We compete every day of our lives and a person who look in good shape will have that competitive edge over the person who is out of shape.

I had a couple of interesting conversations with different clients yesterday. The first one has a large practice and was telling me how their health insurance rates took a big increase because an employee was overweight. Another told me where his cousin lost his health insurance due to his being over weight.

In the long run working out, having good nutritional habits and not being over weight are all pluses for one's health insurance rates.

Merry Christmas and Happy New Year

Stay Safe and Healthy,

Gayle Schroeder

Physique & Strength Personal Training

Power and Strength Productions, LLC

Azalea Festival Strongman Chair

North American Strongman Society Va Chair

www.powerandstrength.com

http://www.geocities.com/d_strengthtrainer

Newsletter: Oct. 3, 2004

Strategize and Initiate a 6 month Assault on Getting in Shape

October should be the start of your quest for getting in shape for the Spring and Summer of 2005.

Waiting until a month before your vacation, cruise or class reunion, with the expectation that you can shape up in 30 days is ludicrous. Contrary to the rhetoric and spew of the TV fitness gurus, you Cannot loose 30 pounds of FAT in 30 days.

Start your diet and exercise program today.

No more excuses. Your children are off to school and vacations are completed for the summer. Christmas and Holiday Festivities are coming up fast. Get your life in control now.

Consistency, Compliance and Hard Work today, will garner you the body for 2005.

News item: This past week news reference was made to the growing rate of obesity in adults and children.

The government, in recognition of this health problem, is considering making expenses incurred for physical fitness, i.e. personal trainers, gym membership fee...et al, tax deductible.

Hopefully the powers to be will follow through with this exemption.

Results and Success are not given. Results and Success are earned through hard work, determination and consistency. This applies to all facets of our lives in business, school work, relationships, athletic achievements, weight loss and maintaining or achieving "getting in shape".

All Lifters remember form and technique is paramount to success. When your form and technique are sloppy so will be your results

Regards in Health, Strength & Fitness,

Gayle Schroeder

Physique & Strength Personal Training

Power and Strength Productions, LLC

Azalea Festival Strongman Chair

North American Strongman Society Va Chair

www.powerandstrength.com

http://www.geocities.com/d_strengthtrainer

Newsletter Sept. 4, 2004