Are there degrees of Overload???

For the last 20-30 years there has been an argument on whether multiple sets are better then single sets. I'll tell you right now that I am an advocate for single sets of exercises in the weight room. One of the most important things to remember when training is that in order to build muscle you must overload the muscle. This is a very simple process. This principle states that in order to increase strength in any of the systems of the body (muscular, cardiovascular, respiratory, skeletal) you must work it harder than it is accustomed to working. This can easily be done in one set.

So my question to those who believe that multiple sets are needed to overload is, "Are there degrees to the overloading principle?" Answer, "NO" of course there aren't. Once the muscle has been overloaded you cannot overload it more. So then if overloading the muscle is done in one set, why go on to do more sets. Even the research on this matter doesn't show a significant difference between one set and multiple sets, so why the need to do more then one set. I believe it all has to do with marketing and the perpetuation of false pretenses. Many people go into a gym and ask the big guy or fitness model type woman how they got there look. And without mentioning all the body ruining supplements that they take they ramble off a workout routine that takes 2-3 hours to complete. On top of that they tell you that they do this similar workout 6 days a week. Who has time for that? And further more who really wants to do that? Not this guy, I get great results lifting weights twice a week and have not plateaued in my lifting in a long time. Twice a week, full-body workouts with one set per body part.

More to come on full-body workouts in the next blog!!

"A Strong Mind, in A Strong Body!"

Back on track!!!

My wife and I have been a little busy the last two months with the birth of our first child, but I am back on track and catching up on some blog writing that has been on my mind. On May 19th we welcomed our beautiful daughter Aubrianna and things couldn't be better. I am still working out my usual 3-4 days a week half of that conditioning and the other half resistance training. My wife has been hitting it hard since her six week check-up. As soon as she was given the okay it was right back into the high intensity workouts that she was used too. As for our daughter, she is taken it easy right now, I don't want to push her into training just yet!!!! The way my wife and I see it we will always do the best we can for out daughter, but if we don't take care of ourselves first how can we expect to take care of her and be positive role models.

Remember, "A Strong Mind, In A Strong Body"

No Gimmicks, No Fads, NO BULL!

What type of supplement should I take?

Over the years of teaching at the university level and working as a coach I've been asked thousands of times, "what supplements do you take? and/or what do you think I should take?" The answer is always the same, "NOTHING!" I do not take any supplements and do not recommend anyone take any supplements. The only time I would take any type of supplement is if it were Doctor recommended. That is the only time I think anyone needs to take a supplement. Throughout all my years of learning and improving myself as a strength and performance professional one quote kept popping up over and over again, "A POOR DIET SUPPLEMENTED IS STILL A POOR DIET!" Actually there is another quote that I heard numerous times also and that is, "The more money you spend on supplements the more your piss is worth!" That pretty much summed it up for me. If people eat a fairly well balanced diet, they will get all the "supplements" that they need. Remember that the FDA does not regulate supplements. At one of the last clinics I was at a speaker who researches supplements gave a percentage of supplements that have other substances that are in the powder other then those listed on the label and it was staggering! I cannot remember the number off hand, but it was high.

Some of the biggest supplements used are creatine and after workout recovery drinks (i.e. muscle milk, the new gatorade drink, etc...). Lets first look at creatine. It is found in your red meats. Okay settled, just eat red meats and you will get the creatine that your body needs and not over do it on the creatine, which can be done. Next is muscle milk, which is suppose to "finish your workout" and help with recovery. Well take a look at the regular milk ads. Chocolate milk is just as if not more effective for helping give your body the nutrients it needs after a workout. Chocolate milk along with a nice lean protein sandwich on some good bread and you are well on your way to building muscle.

These were just two examples of popular supplements that are taken, but hopefully you get the point and if you still think you want to use supplements do a lot of research because supplement companies could care less if you get strong, lean, gain or loss weight, etc... all they want to do is continue making the billions of dollars that they are making!!

Eat healthy, stay active, and enjoy!!