Just a quick heads up that I have a new article up at T-Nation/TMUSCLE.
Archive for September, 2009
TMUSCLE: Inject Some Testosterone into Your Health Club
On September - 29 - 2009
Episode 149.5: Not Episode 150
On September - 27 - 2009
Get this Week’s Episode:
MP3 Download/iTunes/RSS/Odeo
Hosts:
Kevin Larrabee (Twitter), Tony Gentilcore,
and Leigh Peele
FitCast NEWS
- Episode 150 is approaching…
- Your favorite moments, get a free t-shirt!
- http://www.foxnews.com/story/0,2933,554340,00.html
- P90X guys
- Jillian Michaels is hawking diet pills now. You can’t make this stuff up.
http://www.jillianweightloss.com/products.html - What Up Leigh?
Mailbag
- Ran home for lunch the other day and was channel surfing when I came across FitTV. The segment showed the “trainer” having the “trainee” do squats on a fitball. Not sure the editors caught it but when the camera panned out…the trainer was holding the ball for the trainee since he obviously couldn’t keep his tail feathers on the ball. Bottom line is..the man should have NEVER been on the ball to begin with. Why? Ugh! Why? Ugh! (sorry, banging head on wall). Then, they cut to commerical and I about hurl my wicked tasty salad back up when the spot for the latest and greatest Ab Circle came on. Why? Ugh! Why? Ugh! Kids are overweight, adults are overweight, seniors need strength…and this sheist is what is supposed to “rescue” everyone?! I gotta go put my helmet on before I bang my head on the wall again. Sorry to rant…I knew you all could appreciate. -Jill
- Hello guys,Curious on your take of this article about muscle mass: http://www.economist.com/sciencetechnology/displaystory.cfm?story_id=14302009
The sexual importance of large muscles is somewhat debated when compared across cultures, but what struck me was the subtext comment that large amounts of muscle *weakens* your immune systems. Is there any evidence for that? I had read in a couple of spots that exercise increases your immune systems, but exercise and muscle are not inherently tied.
Thanks for any info,
Robin * Slomkowski, an American living in Berlin Germany
- Kevin- in a blog you mentioned miracle noodles. I have tried them and love them as they let me feel like I am actually eating something but I still wonder if I should be eating them while on a low calorie diet?? Are they okay to eat every day to help fill me up? Should I log anything when I eat these? Thanks for your help. -Lori
- Hi Kevin, Leigh and Jonathan!First off, I love the Fitcast, you guys (and gal) crack me up, and keep me well informed at the same time. Keep up the great work!
I’m hoping to get some feedback from both sexes on this one, and I apologize if my question isn’t strictly technical. Hopefully you will have fun with this one, but also give me some good tips!
I just moved to a new city to attend school, which also means a new gym, new daily routine, and I don’t know anyone here. Adding to that challenge is the fact that I’m older, (33) so I am not really interested in the party lifestyle that most college-aged students are into. This makes meeting people more difficult. At home I had a trainer, and knew all the trainers and regulars at my old gym. I recently competed in my first figure competition, so I’m not a stranger to the weight room, and I like to lift heavy. I left a full-time career to return to school, and I’m already a little anxious as to how I will fit in with the younger crowd. Most people tell me I look like I’m in my 20s, so I feel like I can sort of blend in ok.
I’ve been here 3 weeks now, and have been struggling to get into my own rhythm while getting used to my new home. Mainly I have realized that I really miss not having a trainer, which I had at home while prepping for the show. I need to find a good workout partner, but I’m really shy, and not sure how to go about it. I’m curious to know what you all think would be the best strategy to get “in” with the hard-core gym rats without necessarily getting hit on. I know that sounds vain, but it’s one of the things we as women encounter from time to time when we venture over into the weights. So far I’ve only ever seen 1 or 2 other females working out, but none who lift heavy. I think my best strategy right now is to find some guys with whom I can train, because I need to be pushed and also need a spotter when doing some of my squats and pullups/chinups. I was thinking that there are going to be tons of guys from various sports leagues/teams in the gym regularly who are serious about training, and I want to get to know them, but I’m not sure how to best go about it. This might sound cheesy, but I did post an online ad looking for a like-minded trainer partner, but didn’t get any bites. What are your thoughts on the scenerio? School starts this week…I’m very excited about it, but also feeling a bit insecure.Thanks a bunch,
Lynda
- Hey Guys and Leigh-what up Leigh!?I have heard things about Yerba Mate that have me thinking, “Why doesn’t everyone know about this?” What is your take on it? I am not really looking in to any fat loss aid so to speak, but I wanted your take on the subject since everyone I hear it from I don’t completely trust. Thanks in advance.
P.S. I go to College of the Canyons and see Dos just about everyday after weight from. I am on the baseball team there. Just thought I’d mention that so you guys will think I am cool.
Take care. - Hey guys, and girl . . . What up?!Question – I was speaking with a family friend who is a high level business man, and was explaining my role as a strength coach and trainer. He says to me “To be successful, you just have to make sure you service the sh*t out of your clients!” -
He then tells this story of how his wife went to a massage parlor where they treated her exceptionally well, and when she went to another and she didnt get the same service, she went back to the original one where she was treated royally.
Ive heard other coaches say to “Pamper your clients, but dont baby them.”
I would like to know what you guys do to service the hell out of your clients, or to pamper them. What do you do to keep them happy and coming back? Obviously results and programming are number one, but what about little things, birthday cards? Articles on topics to help with their goals?
Just curious, Thanks!
Joey
- o…yea…Kevin…i work at a big health club type gym as a trainer as well and ever since your little bathroom story last week, i cant go into the bathroom without picturing a hairy, fat guy standing naked over the sink making the wonderful noises you so eloquently described. so i thank you for that because now i laugh every day in that bathroom.
on another note, i wanted to get your alls opinion on something. i get a lot of clients that are looking to lose weight and “tone up”. many of them i see three days a week and only have 30 minutes to work with them. i tend to have a strength day, a metabolic training type day, and then a third day where i mix it up. i wanted to hear your alls thoughts on what types of methods you use for your weight loss clients and how much you put into strength training versus metabolic training.
thanks -Chance
Episode 149: Dave Tate Under the Bar
On September - 20 - 2009
Warning: Contains Explicit Language this week.
Get this Week’s Episode:
MP3 Download/iTunes/RSS/Odeo
Hosts:
Kevin Larrabee (Twitter) and Dave Tate
FitCast NEWS
- Dave Tate Interview
- Lift Strong Line at EliteFTS
- The Ab Solo
- Episode 150 is approaching…
- Bob Youngs’ Blog
Interview with Dave Tate
- Hi Dave, big fan of EliteFTS. I’m currently working my way through Get Strong(er) and getting my ass handed to me at each workout (you’re a sadistic bastard BTW). Ran into a snag when my 2-yr old labral tear took a turn for the worse and now I’m having surgery to fix it. I think I read something at EliteFTS that you’re currently going through a fairly significant shoulder injury as well and contemplating having it fixed. If this is the case, how would you modify your training program during the months of rehab work that is necessary for shoulder recuperation? Thanks much. Kyle
- Following up to Kyle’s question, can you talk a little bit about your Strong(er) program as phase 3 just came out?
- I’ve enjoyed your articles for some time, but I really got a lot out of the video article about the bench press you did for T-nation a couple of months back. One of the most surprising tips to me was to bring the bar down to the point on your torso that aligns with your elbows. Well, my arms are pretty damn long, and my elbows line up just a little above my bellybutton! Strange as it felt, I was surprised how I also felt more stable and stronger immediately. (I’m still weak as hell, but not quite as much!)My question now regards grip width. I’ve always taken a fairly narrow grip and tucked my elbows when benching to protect the shoulders. (Index finger of each hand almost touching the central, smooth area of the bar.) But, I’ve been seeing photos of powerlifters (not bodybuilders) who grip the bar considerably wider than that – sometimes out to the rings. Is there a good rule of thumb for determining grip width based on people’s individual structure, or is it a case of choosing a width that feels stable and comfortable as long as it’s not too narrow or too wide?Thanks!Bob
- I wanted to ask, what are the biggest mistakes that he sees novice lifters make as far as training goes? -Matt
- Dave, you have always said to do the stuff you suck at, in your experience from helping others, what do you find people need to work on most?
- Hey Dave, love your articles and bench manual. I need your advice, I am putting together a home gym to spend more time with my family (my gym is 20 minutes away). If you had $1500-$3000 (depending on what the wife will let me get away with) to spend on equipment what would you get? I have plenty of room in my cellar and a pretty high ceiling (about 10ft). Thanks! -Paul
- Can you talk about the Lift Strong line at EliteFTS?
- Who is Bob Youngs?
- What is coming down the road? Do you have any articles, seminars, or other content the listeners should keep an eye out for?
Destination Abs Crossroad
On September - 17 - 2009
By: Kevin Larrabee, CSCS
(I started this blog post on August 21st and I am finishing it now on September 17th, just keep that in mind)
Another few weeks have gone by and I am at a crossroads. The results so far with Leigh Peele and the Fat Loss Troubleshoot have been nothing short of fantastic. Today I am leaner and more muscular than I have ever been in my 23 years. So yeah, I am pretty happy. This all started in March. MARCH! That makes it almost six months that I have been “dieting” and training for this.
Think about that again.
Six Months.
Remember that when you want to get a six pack in a month or two.
Not only have I been able to shed body fat, I have put on a substantial amount of lean muscle. Most notably on my upper body on my arms, abs, back, and lats. In the pictures on this post I have day one and something like Day 160 (I lost count). During this program I did things that sucked:
- Doing a full body workout on 1550 calories is hell
- I went through dozens of cartons of egg whites
- I spent 2-3 hours a week just walking on a treadmill. BORING!
- I gave up diet soda (not by design, I just wanted to limit artificial sweeteners as much as possible.
- Body part splits….
Back to those body part splits. Were they effective? Yes. Did I enjoy the workouts? No. I missed being able to visit the guys at Cressey Performance and do a upper body day with the guys, or a heavy GCB squat session with Brian St. Pierre constantly reminding me to keep my knees out.
The most important thing I learned in these six months is that I need some kind of accountability. Be it a check in, or some other motivational factor. Without something specific, and not just, “I want to be thinner” you are setting yourself up for failure. It needs to be specific.
(Now on September 17th)
Long time since starting this post. What took me so long? I don’t know. But here is another mini update.
I just got back from vacation and I ate everything in sight for four days. It was awesome. Nothing like eating tons of fruit, nuts, breads, pretzels, candy, ect. I came back without and noticeable damage. Keep in mind I was moving almost all day swimming in the ocean, or walking up and down the beach, or doing some full body workouts at the crappy weight room on the resort.
As of Monday I have begun the Upper/Lower/Full/Full setup for my programing. Wow, I haven’t TRAINED lower body hard in a while. Nothing like a wake up call of 5×3 trap bar deadlifts then 4×6 of front squat reverse lunges. I was SWEATING.
I am continuing to use Leigh Peele’s fantastic book The Fat Loss Troubleshoot and her OPT manual. I keep getting questions from clients and other trainers looking for a great nutrition resource and I never hesitate to tell them about the FLTS.
I will be posting pictures on Monday or Tuesday to give you guys an update, now I got to head to the weight room to BENCH!
Review: Nick Tumminello’s CNS Activation DVD
On September - 16 - 2009
By: Kevin Larrabee, CSCS
A few weeks ago I reviewed volumes 1 and 2 of Nick Tuminello’s War Up Progression DVD series. Volume 3 completes the package covering CNS Activation. This is my favorite DVD in the series because to be honest, CNS activation isn’t covered or talked about as much as it should be. The DVD covers 30 exercises including variations which you can use as part of your (or your athlete’s/client’s) warm-up.
CNS activation is all about getting your body primed and ready to operate at peak efficiency. Nick covers all of the movements with clear and easy to follow guidelines to ensure that the viewer can replicate the warm-ups on their own.
I have added one or two of the movements to each one of my client’s warm-ups and I rotate three of them for myself, especially on my lower body days. When I do lower body I need a little more than just an ice-cold Spike to get ready to trapbar deadlift.
This DVD is highly recommended for coaches and trainers. Even for the weekend warrior that likes to get the most bang for their buck when they step inside the weight room.
You can pickup this DVD and all of Nick’s other great products at his store.
Here is a preview of what Nick includes in the DVD:
The Video says it all…Episode 148: Smart Choices
On September - 6 - 2009
Get this Week’s Episode:
MP3 Download/iTunes/RSS/Odeo
Hosts:
Kevin Larrabee (Twitter), Dr. Jonathan Fass,
and Leigh Peele
FitCast News
- Last chance to get in on SCWebinars deal! (ends Labor Day)
- Dave Tate
- Alwyn Cosgrove
- Lift Strong Apparel at EliteFTS.com
- Vacation
- Dan John Philosophy of Strength Training
- Nick Tumminello’s CNS Activation DVD
- Webinars
- What Up Leigh?
Mailbag
- What are the differences, if any, between probiotics, prebiotics, and digestive enzymes? If I’m looking to improve my digestion while low-carbing, which should I take? -Nicole
- irst off I just want to thank you because I just read budget muscle early and I helped greatly. I was lost on what to buy being that its only my first week away from class.
Anyway I writing you to ask your thoughts I an idea I’ve been kicking around lately. I though you would have had the most experience related.
I was thinking about starting up group fitness classes and my college. Colleges being different then health clubs in the fact that they don’t have group fitness. There many places I can and I’d problaby only offer a strict form bootcamp type class and yoga. Investment wise I would only need maybe a boombox and flyers. I would market it as burning the freshmen 15.
Just a concept now and wondering your thoughts on it or if you’ve seen it before.
Thanks Greatly,
Danny - Whats up Leigh!? Yo D Fass and Kevin,Cash has bern short lately so I am going to donate plasma once or twice a weeks for a while, I wanted to know your guys opinion as to whither or not this could/would affect my training in anyway. I lift for strength primarily. If so can I do any thing using nutrition or adjust my training in anyway to help. I assume that my energy would be low to to work out before the donation and as long as I give myself 24/48 hours time I would be fine.
thoughts??
thanks, you guys are awesome!
Adam
-
last week on the fitcast John talked about how peanut butter can be dangerous too! I cant agree more which is why I had to hide all 8 jars of my flipping peanut butter in the freakin freezer!!!!!!!! They are seriously dangerous to my dieting down!Ok on a serious note my question is for Leigh. Leigh i know you talk alot about sweetners and how they “DO” have calories in them. I know the gist with splenda. I know that there are 4 calories in each packet. But have yall heard or looked into “TRUVIA” it says zero calories but 3 grams of carbs. I have been using this instead of splenda bc the taste is amazing! I wanted to know if you knew the true calorie count for this newer product out there?Thanks guys! Oh and Leigh ” you are the JAM!” -Shari
- Hey guys,Love the show and I will try to keep this short.
John, This question is in regards to basketball. I have read that it is healthier for your ankles to not wear ankle braces such as the ASO brace or other braces. From what I understand is that the brace is used like a ‘crutch’ to give support instead of having a strong healthy ankle to do the work. Could you elaborate on this?
Also, I have had numerous ankle injuries throughout the years of playing ball (I’m 26) that includes a couple of small fractures at the tip of both ankle bones, some missing cartilage, little bit of arthritis, and a torn tendon. I will be doing PT to try to strengthen these tendons. When I do get healthy enough to play ball or other sports, would a brace be beneficial for someone like me with with my past injury history or would I be better off with out it? Thanks. -Aaron
- Hello Fitcast,This isn’t really a fitness related question, but from watching various cooking shows on TV, it seems pretty clear that most (good) chefs rarely step foot inside a grocery store, they get everything delivered (or hit up a market). So I looked up some grocery/market delivery places and they look pretty good, although none are around my area yet. Places like:
www.cobornsdelivers.com
www.lundsandbyerlys.com
www.peapod.com
www.alice.com (household goods)Have any of you on the show tried any of these services in your area? They seem like an awesome idea. Thanks for your input. -Craig
- Hey guys,I am a 29 year old male, good physical condition, in a very active
profession. I eat a pretty clean diet with probably just a few more baked
goods and refined sugars than I should have from time to time.After getting some recent blood work I was informed that I was in good
health, but my testosterone level was only 330. My physician and I talked
about this but he did not see anything wrong with that number. My
Chiropractor (who is also a Nutritionist and who was a body builder for
many years) thought that this was a pretty significantly low number for
someone who is as active and young as I am.His recommendation is starting a regiment of supplements for 6 months
including something called Symplex M and Hypothalamic PMG by a company
called Standard Process.I am not sure if I should begin doing that, go to something like Rez V from
the T-Nation site, or try another doctor for something prescription. And
with that number looking like it is in the “Normal” range of 270 – 1080
that I found charts for, should I be doing anything at all?Any recommendations you guys can give would be great.
Thanks so much. -David
- My wife would like to start working out with the goal of losing the last bit of pregnancy weight. The problem is she hates exercise. Since she won’t workout on her own I plan to workout with her. 2-3 times a week. I’ve been reading a lot about complexes for fatloss. Would they be appropriate in this situation? I had originally thought about having a weight training session follow by some cardio. However, taking her hatred for exercise into consideration, I think simpler is better and complexes would provide both resistance training and cardio in one shot.Thanks for your help
Matt
- Hi Guys, You provide a really top class resource, please keep it going. My question is what is the maximum daily amount of protein I can safely take. I have 1 kidney due to a tumour 4 years ago. I am switching from endurance training to strength with some shorter cardio sessions and feel I am in need of some help getting some bulk. I am 45 yrs old 174 pounds and 6 feet 1 tall I have a 33 inch waist and approx 18% body fat?. I am doing two full body workouts each week plus two days 4 mile hilly runs and two 1km swims each week. I am pleased with some muscle gain over the last 6 months or so but its starting to get pretty tough now. I am currently on a -200 calorie a day cutting diet with about 125 grams of protein per day. Hope you can help -Martin
Round Table
- Just thought you guys should read this article about the Smart Choices Food Label – I dont know what is going on, but the food industry seems to want to confuse consumers even more, this is RIDICULOUS!
http://www.nytimes.com/2009/09/05/business/05smart.html?pagewanted=1&_r=1&ref=health
Check out my blog for the RANT!
http://joeysgymclass.com/?p=420
Keep up the good work, love the show!Regards, Coach Joey
