Adopting Marty was not an easy decision. For one thing it means that I am going to be training at home a lot more since my gym (Mike Boyle Strength and Conditioning) is 30 minutes away. I am only going to be able to get in a lift at a real facility once a week. The other lifting sessions will have to revolve around the following:

• TRX Suspension Trainer
• Iron Gym Pull Up Bar
• Four Kettlebells (8kg, 16 kg, 20kg, 28kg) and a KB buddy (extra 2kg)
• Two pairs of Dumbbells (50′s and 60′s)
• Valslides
• Ab Wheel
• Three super bands (1/2″, 1″, 1 1/2″).

All things considered, this is not a bad setup. There are two things I need to order.

1. a chain to attach weights to my waist for pull ups
2. Exercise Ball

For the foreseeable future I am going to be programing my training as a four day lift (two full one upper/one lower). The training sessions will start with a 10 minute warm up consisting of 5 minutes of foam rolling and 5 minutes of dynamic warm up exercises. Following that the lifting portion will be a maximum of 45 minutes long with 10 minutes of conditioning at the end.

Here will be the warm up for Month #1

Foam Rolling (8-12 reps):

• Calves (tennis ball)
• Glutes (Tennis ball)
• Pecs (Tennis ball, against wall)
• Quads
• Adductors
• Lats
• Traps
• Thoracic Extensions

Dynamic Warm Up (6 reps/side):

• Sumo Squat to Stand
• Butt Kick Pull Backs
• Knee Hugs
• Spiderman Lunges (stationary)
• Piriformis
• Kneeling adductor stretch
• Quadruped T-Spine Mobs
• Scap Push Ups
• Reach Roll and Lift

Lifting (all workouts will have 60 seconds of rest in between supersets)

Day 1:

1A. Goblet Rear Foot Elevated Split Squats (TRX) 4×6/side

1B. Band Anti Rotation Press with Overhead Press 3×6/side

2A. Feet Elevated Band Resisted Push Ups (with feet in TRX) 2×10, 1xAMRAP (as many reps as possible)

2B. 1 Arm TRX Row 4×8/side

3A. 1-Leg Valslide Leg Curls 3×12/side

3B. Kettlebell Pressouts 2×12

3C. Kettlebell 1-arm Overhead Press 2×8/side

Conditioning: Mountain Climbers with Valslides 5×50/side (60 seconds rest in between rounds)

So there you go. That is Day 1. Give it a shot and let me know what you think in the comments! Day #2 will be posted on Wednesday.

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Things got a little heated this week on the FitCast as the cast debates about Crossfit and many other topics. Nick Tumminello also joins Kevin to talk about tabats, stretching, and much more!

FitCast News

• Interview with Nick Tumminello
• Episode 200, whats doin?
• What up Leigh?
• Online PT

Mailbag

• My question pertains to the relationship between nutrition and ‘trigger points’:I’m a 22 year old male 5’9 and 75kg and somewhere around 12% bf – I train 4-6 times per week – with weight training 3-4 times following the 5,3,1 program as well as 1 or 2 cardio sessions (muay thai / hill sprints) also.I stretch before and after each session and foam roll regularly. My issue is that I seem to develop trigger points and knots in my muscles fairly easily and feel like I am constantly dealing with overly tight muscles and tendons all over my body. I bought myself the ‘Trigger point Therapy workbook’ which has helped in pin-pointing the right spot so that I can reduce the effects with massage or foam rolling; but as soon as the muscle is used again they seem to tighten back up.

  I am interested to know if this could have anything to do with what I’m eating – I try to follow a pretty healthy diet eating plenty of vegetables, eggs, lean meat, porridge oats, nuts, green tea etc etc with occasional packet of pop tarts or quarter pounder here and there. I consume a few supplements also: creatine, fish oil, D3 and whey and casein protein.

  Could any of these things be causing problems? Are there any specific foods that could make things worse? And are there possibly any foods that I should maybe try and consume more of to reduce the recurrence of these tight spots?

  Thanks a lot for your help and keep the awesome episodes coming.

  Kane
  Bedford, England

• Hey Everyone,
  I really enjoy listening to the show and have even grown to like the off topic segment!
  I don’t know if you have previously addressed this question, but I would like to know everyone’s opinion of CrossFit..I realize that may be like asking McDonald’s, “What do you think of the Whopper?” – But I am curious if the Fitcast thinks the philosophy/methodology of CrossFit seems sound. I am not necessarily interested in joining CrossFit, but I do currently perform 3 total body workouts a aweek, focusing on squats, deadlifts, bench press, pull ups, dips, some ab work and running on a treadmill(at least 3 times a week).
  I look forward to hearing or reading the Fitcast response..thanks!
  Matt
  Cape Cod, MA. –Matt
• Hey Kevin, Jon, and Leigh,Love the podcast. Last week’s discussion format (episode 197) was fantastic and the off topic about choosing video games over sex was EPIC.I’ve been strength training consistently for over 3 years and have increased strength substantially as well as filled out my previously scrawny self. My friends have definitely noticed the change, and one – who is an absolute strength-training beginner – has asked me to help him out and get started in the weight room as well. At first I was reluctant, as I am not a certified trainer, but after much persistence I caved and began putting together a simple beginner program based on my own research and experiences. We met at the gym and I walked him through it, using low weight and focusing primarily on form. He was doing really well until we got to the lower body movements. When standing in a neutral position, knees forward, his feet point out quite significantly. Almost any action I tried with him (lunge, squats) resulted in pain in his knees and hamstrings. I immediately told him to stop and have refused to help him with any lower body work. I don’t mind experimenting on myself – the trial and error method with different exercises and programs has worked really well for me – but I don’t want to be responsible for causing any strain or long-term injury for my friend. I’ve told him to find a professional trainer, but he doesn’t really have the money to do so. I have two questions that come out of this: How can I help instruct the movement so that it works for him? And more generally, what’s your take on amateur fitness enthusiasts helping out others?

  Thanks,
  Mike, Toronto, Canada

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FitCast News

• Eric Cressey interview this week
• Tom Venuto Next week
• Project Announcement with interview
• Online Clients
• What up Leigh?

Mailbag

• I’ve been catching up with old podcast from the beginning of the show. In the beginning there was a lot of talk about bodyweight training. I’m just coming off a break from working out because I was sidelined with mono. I want to focus on bodyweight training because I want to improve my strength with my bodyweight before grabbing weights in the gym. Any recommendations on the best programs?
  Thanks and love the show! It helps me get through the grind of work.Blake Vajgrt
• I consider myself very fit. I am 5’2″ and 112 lbs. I can hold a plank for two minutes and easily do three sets of 30 leg lifts holding a 5 lb ball with my feet. I have had two children, and am 45 yrs old. If I don’t suck my gut in, it is not flat, or even close. It isn’t fat, it just hangs out if I am not consciously holding it in. What else can I do to get it flat all the time? –Laurel
• Hey guys,
  I noticed that all of you (leigh, kevin, and john) all have online clients. What are some tips that you all use when working with online clients to ensure they are complying with your program. The reason I ask is because I have recently begun working with clients in-person, but would like to expand to working with online clientele as well. Any information would be great, and keep up the great show. PS Bring back the super-shakes! –Chris
• Hey guys, first off I’m a huge fan of the podcast. I love how you guys take all of the topics that us fitness enthusiasts love and then apply your offbeat personality to make learning fun and more a part of my daily routine.
  I’m a competitive Natural Bodybuilder and I Love it when you guys start talking in depth about nutrition science and when Leigh goes all (sexy) nerd on us! I’d love it if you guys could have some more discussions that pertain to contest preparation. I know a lot of other natural bodybuilders that listen to the podcast regularly and would appreciate your knowledge applied to their sport a bit. Maybe you could get some of the more intelligent people in the field on the show for some round table discussions. Dr. Joe Klemczweski, Layne Norton, Lyle Mcdonald, and Alan Aragon are just some of the names that would be awesome to hear from. Keep it up and continue to be the shit! -Zakary
• Hi Kevin Leigh and John have been listening to you all for a while now, over here in New Zealand. Constantly inspired by the podcast and saturated with great info on training and everything related.
  My question is all about nutrition. I am a 39 yr old Male 183cm 90kg 192.6 pounds for you fellas, train up to 6 times a week usually 3 days on weights and 3 days on a concept2 rower which is my true passion, up to 30 k a week. I am one of those unfortunate people attempting to put on lean msucle and not too much weight(fat) at the same time. Anyway get on with the question what would you consider a good pre workout meal/snack should they be the same for the weights days as the row day. I tend to use protein drinks following weight workout days and not following my cardio row days. Should I eat the same for all the days and on a rest day should I still be trying to eat the same or less given no workout going on. On weight days Im doing heavy at the mo 1hr session including abs, all done at home as have four daughters a wife and a job and to use your statement this is the way I get the most bang for my buck!!! Row days usually 30-40mins interval training. Once again loving the podcast keep it up a TRX is the next on my list of equipment. Cheers Nick
• Hello Fitcast, I have a question about training and eating to get stronger. I’m a 39 year old female who has been training seriously for 4 years, but even before that I had always worked out, just not as smartly as I should have been. As with a majority of women, I have always concentrated more on the aesthetics part of working out and dieting. Any strength gains I achieved were just icing on the cake.
  But as I am getting older, my ideas of what looks good and why I’m in the gym and working my butt off have changed. I’m excited about getting stronger and looking healthy and fit then what I think the scale should say. I have started using the 531 program. I want to know if I eat at maintenance on lifting days and just below on rest or cardio days if this will help with any recompostion I would like to achieve? Will it hinder any strength gains I would be able to get if I don’t eat in a surplus? Also, how much cardio on the 531 program would be too much. I don’t love cardio, but I do try to get in 2 or 3 sessions of intervals per week. 30 min. sessions. Makes running for the bus a bit easier. I am 5’6, weigh 155, probably around 25% bf. I could lose 15lbs but I am getting tired of dieting. I would like to get stronger, not overly concerned with losing the weight, but I also don’t want to put on any weight either. thank you for any advice. I enjoy listening to the podcast as I walk my dog. Michelle from Calgary.
• I workout 5 days a week and 3 out of the 5 days I do 30min. of cardio after my 1 hour workout. Should I drink a protein shake after my workout on the days I do cardio, if I’m trying to put on mass, or is it o.k. to wait until I finish my cardio? I’ve been taking a protein shake with me to drink after my workout, before starting my cardio, because I felt that if I wait until I’m finished my cardio, it might be to late to take advantage of the window I’ve read we have to help recover your muscles. I have to admit, drinking a shake before cardio, gives me energy to do my cardio. Awesome Podcast!!!!!! –Mike
• (For Both) Hey guys, really love your podcast! Great information and I like the variety in the show. I’m preparing for the ACSM CPT certification, and am wondering how you (or the industry) sees that certification? I’m basically pursuing a third career and want something to give me some credibility as I try and break into the fitness world.
  I’ve been working out hard for the past 16 years and have a lot of accumulated knowledge, but I want the cred behind it so that I can better serve folks. Right now I run a blog and have started a Fitness Podcast of my own, mainly targeted toward people looking to improve their strength and sports performance. Any advice you could give an up and comer? Thanks and I appreciate your time! Steve Beck

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Kevin and Jon discuss how low back pain relates to knee issues, coming back from major wrist injuries, how Kevin has changed since working at Mike Boyle’s, and more!

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We talk about training at home, fat loss plateaus, speed training, training for strength, and much more!

FitCast NEWS

• TRX Winner
• We will return to our scheduled programming soon…
• So this project…
• Online Clients
• What up Leigh?

Mailbag

• Hey, I am a new listener to the FitCast. Thankfully I found your podcast to give me something productive to do while I pound away at a keyboard for my summer internship. Great content, I’ve learned a lot and it keeps me from going into “zombie-mode”. Anyway, I am moving to Worcester, MA soon, and I’ll need a good gym. From the sounds of the few podcasts I’ve listened to, it seems like you guys are located in eastern MA. This brings me to my question, can you recommend a good gym in the Worcester Area? Thanks, Colin
• Hey Kevin, I want to thank you for all your hard work, the fitcast has helped me in my quest to change my life… I have lost 45lbs I am in the best shape of my life… On top of all that I am training to enter the provincial police here in Ontario. Fitcast has been a huge help for me.. Regards, Bryan chauvin
• Hey Kevin and gang, just to give you some background information, my height is 5’8 and I’m 23. I started at 317 pounds and am now down to about 170 pounds. I have gotten many different body fat percentage readings from 12% all the way up to 22%. Looking at a lot pictures of body fat estimations, I think I’m still probably around 20%, but it’s very hard to tell since I have a lot of loose skin as well. It’s weird, I think I still have plenty of really soft fat in my abdominal area, but I can see my ribs and my neck area looks almost anorexic. I feel kind of sick from two years of dieting and am really really weak. Anyway, I’ve been stuck at a weight loss plateau for like two months. I’ve tried cutting my calories all the way down to 1500 with three days of lifting followed by 15-20 minutes of HIIT afterwards and about an hour and a half of steady state cardio on my off days. I’ve also tried taking a break, as well as bumping my calories up to maintenance. Nothing seems to work and my metabolism is just not doing anything for me. I’ve read that I should get down to 10% bodyfat before a bulk, but I am just wondering if perhaps bulking wouldn’t be a bad idea for me given my situation. Although I have been lifting since I began losing weight, I didn’t follow the 1g of protein per pound of lbm recommendation until very recently and feel that I might have suffered a lot of muscle loss in the process, but am not entirely sure about this. Any advice would be much appreciated. Thanks again guys for all of your hard work on this podcast. -Tony
• I recently found the podcast and am really enjoying it. What would you guys recommend for someone that has a full time job as an engineer, but wants to become a trainer and ideally open a gym in the distant future? What certification would be best keeping in mind I do not have an exercise related degree? Keeping my current job is a priority until I would be able to replace my current income with income from the fitness field. However, I’ve heard most trainers make very little moeny. Thanks for any help you can provide and keep up the great work! -Kevin
• Hi Kevin and Co., I’ve been listening to your show for a few weeks now and I’m absolutely addicted. The FitCast makes the workday much more interesting, and it’s nice to to listen to quality information while getting a few laughs. I’m a 25 year old female, 5’4, about 130 lbs. I have been exercising in the gym on and off since I was about 15. Throughout college I basically did zero exercise, apart from some bullshit elliptical workouts and occasional yoga or spinning, due to time constraints and my time-consuming major. I have been out of school for about two years, working out routinely, but only started seriously strength training about five months ago. I generally try to get into the gym 4-5 days a week, doing full body circuits, metabolic circuits and complexes, kettlebell routines and interval training. I’ve been looking at some of Craig Ballantyne’s videos, Athlean X routines, picking up things from TNation and Nick Tumminello’s site, etc. I’m a bit of sponge for information at the moment, good times. Anyway, I try to do one lower-body-dominant day and one upper-body-dominant day per week, but in general, I do as many compound movements as possible. I still can’t seem to do a single pull-up or chin-up. I do push-up variations just about every training day. I do all the basic upper body exercises, (shoulder presses, bench presses, lateral pulldowns, bentover rows, assisted pull-up machines, and I have a pull-up bar at home and try to use that with a chair underneath for support.) I’m SLOWLY improving but I would like to know what kind of routine I should be doing to accelerate strength and be able to do ONE freakin pull-up, at the very least. Should I be doing a few sets of assisted pull-ups every day?? I’m completely clueless. Any input or direction would be great. You guys are awesome. All the best, Marina
• What up Kev and Leigh, Buckle up, I’m laying it all on the line! Let me be your challenge, please! Never have I solicited the advice of a professional(s) to help me when it comes to my body…until now. I need your help. Up until about 4 years ago if you said the word ‘gym’ to me I’d have to go a dictionary so I could look it up. Fortunately, I met my husband who was a firefighter at the time and he opened my eyes to a whole new world to say the least. Long story short I lost the 20 give or take extra pounds you get when you shove anything into your mouth you want without thinking of what it might be doing to your body and have been fluctuating between the same 10 pounds for the last 3 years or so. I am obsessed with fitness. I love working out, I love anything that challenges me, I love cooking healthy, I devour any new fitness article/podcast/book/recipe that comes out. Tosca Reno and Jamie Eason are my idols! So what’s the problem you might ask? My body is not, nor has ever been where I want it to be, plain and simple. I’m a newbie to The Fitcast and have just loved every second of every episode but a few things have struck a chord with me recently. #1. I can’t perpetually be in the fat loss state that I have been in for years now, I am getting tired! #2. I can’t build muscle and lose fat simultaneously from what I’m hearing you guys say and lastly #3. Everything I thought I knew may be going out the window with all my Jillian Michaels books…Here are my stats so that any advice you give me won’t include the word “depends” 25 year old female, 150 lbs (the lowest I have ever weighed is 147, then up up and away….again), 5’9, I carry my weight downtown but I think I am also very muscular and not sure I have come to terms with that (I want Jessica Beil’s legs!), I exercise 6 days a week. 3-4 days a week I either run for 30min or hit the elliptical or run sprints, or anything that’ll get me sweating. I also usually get in a kickboxing class for an hour or a step class at least once a week. I ride my bike everywhere, probably averaging 20-40 miles a week. I lift 4-5 days a week. Back, Bis, Tris, Shoulders, and Chest all get 1 day, Legs and Butt get two days a week. But I have never had a steady program because you always hear PT telling people to stop doing the same thing over and over so I never do the same thing usually and because I can’t afford a PT. Nutrition: Honestly, 98% clean but with this caveat… I am hyperthyroid and ALWAYS hungry… I also have always aimed for about 1500-1800 cal/p/day and now that I am trying to once and for all purge my booty and legs of their excesses I am aiming for 1200-1400 cal per day. I heard Kev reprimand someone for 1400 calories a day the other day and said to myself “Uh Oh”… maybe that’s my deal?? I eat every 3-4 hours (although i’m hungry about every 2) for breakfast everyday 1/4c steel cut oats with a scoop of protein and berries, lunch and snacks and dinner 4 oz protein usually ground turkey with a vegetable of some sort broccoli, a salad with vinegar for dressing, carrots, and also if im still hungry some fruit or a fruit and nut granola bar.ill eat cereal after a workout for recovery. I take creatine before my strength training days. I workout at nights after a 12 hour shift of standing on my feet all day so by the time I get home I am very hungry. I need to immediately get into bed so I can get up for work the next day but i need to eat also, so yes, I eat right before bed on most nights, mostly because I thought we are always supposed to eat after a workout and a PT at Max Muscle told me that many weight lifters set their alarms and get up at 3 am to eat.. That’s a topic for another day. Soooooo WTF???????????? I have started a food journal and officially have 8 days now, I also have measurements if you guys want those, pics too…. Since Jan the only inches that I have lost is 1/2 from my thighs, 2 from my butt, and 2 from my stomach. HELP!!!!!!!!!!!!!!!!!!!!!!!!!!!! -Katie
• Bore da Kevin and crew! (‘Bore da” is good morning in Welsh). I’m a UK listener so I’d love it, Kevin, if you could read out this question in your awesome British accent =D. My question is about running. Ever since I can remember I have been a very slow runner compared to my peers. I always thought that when I was younger I was slow because I was unfit, inactive and slightly overweight. Now I’m older I’m much fitter and more active than I used to be – I weight train regularly, play sports and have done a martial art for about 6 years. But I am still a REALLY slow runner! For example, I go to a circuits class once a week and in that class I can generally keep up with the best on most exercises except for anything that involves running or sprinting – then I fall behind pretty much everyone who’s less than 60 years old! So I guess my question is this: is it possible to be ‘fit’ aerobically, and to be relatively strong but NOT be a fast runner/sprinter? What factors determine a person’s ability to run/sprint fast? Thanks so much for the awesome podcast, you guys are bendigedig! Sally (Wales, UK) PS In case it matters at all, I’m 29 years old, 5’5″, 130lbs.
• My name is Veronica Malloy. I’m sixteen years old. My family is a bit less fortunate so we can’t exactly purchase all the expensive healthy foods. I grew up rather slim but these past two years I’ve gradually put on 20 pounds leading me to being 5’4 143 pounds. I’ve been needing help putting together and exact fitness schedule I can partake in at home. (EX: 30 push ups, 20 sit ups, run 2 miles, ect). I’m emailing you to see if you could possibly help me?
• Leigh, In an old podcast, you mentioned that you following a diet to help your ankle injury heal. Can you elaborate on that diet? Are there certain foods or nutrients that should be eaten to aid in healing? How does it differ for a bone vs. a tendon vs. a muscle injury? Related to this, I have had chronic problems with tendonitis. I’ve had plantar fasciitis, achilles tendonitis, patellar tendonitis, medial epicondylitis, and others. My ortho said that it is a blood supply issue and is probably genetic, but could diet also play a part? Thanks, BB

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Kevin and Leigh talk about possible links between dieting and eating disorders, getting proper depth while squatting (and improving strength), women who want to lose muscle mass, female training and more!

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Show Notes coming soon. Just wanted to get the episode up first.

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FitCast News

• Perform Better Recap
• Going to PB Chicago
• KevinLarrabee.com Blog Updates
• Guest Requests Needed

Mailbag

• Hey Fitcast

  Just thought I’d share a good book to help people understand studies and publications in an easy to understand book. The book is called Bad Science by Ben Goldacre. I’m listening to the audiobook version and it’s quite informative and teaches people how to critically examine trials and studies.

  Jin

• Hey Lee, Kevin, and all the fine people at the Fitcast,

  I have a question for the show. I started a 3×5 lifting program last fall, and have experienced good results, and I have put on about 13 new lbs. of muscle (in the upper body, chest, lats, but also glutes, hamstrings and even my calves). I’m very happy about that. As you well know, all that squatting puts a lot of stress on the legs, so I have eased off my running quite a bit (used to run about 15-20 miles a week before 3×5). I do run nowadays, between 3-5 miles a week. My question, however, is this: Is it possible the new muscle mass (especially in the glutes and hamstrings) could change my running biomoechanics? I do find I am sore in new spots after running (I have been virtually injury free my whole running life), and I am not sure what I should do about it. The soreness is mostly on the outside of my knees, or sometimes slightly behind the kneee, where the joint would be. I am very focused on preventing injury, so backing off running is no problem. I doubt I have to cut it out altogether, though. As I also increase the intensity of my 3×5, will this mean this kind of cardio is off limits? What would you recommend?  -Cesar

• Hey guys!

  I have has 3 shoulder dislocations and a stabilisation operation after playing rugby in Ireland. I did this by falling directly onto my elbow rather than in a major contact situation. The operation was 1 1/2 years ago and I have not yet returned to rugby. Would you have any specific exercises or protocols that you would recommend to give the best possible chance of returning to the sport and remaining injury free?? I have the usual internal/external rotation stuff but to me it doesnt seem as if it is enough or that I am doing it enough times per week. Any suggestions are very much appreciated ! I have read that shoulder stability is as much to do with scapular stability as the shoulder joint itself and that by putting weight directly through the shoulder is useful. I currently do the regular gym stuff as the operation was so long ago and have recently started learning Olympic lifting techniques so I dont think shoulder mobility is as much an issue as shoulder stability.

  Thanks again
  Kris

• Hi FitCast crew.

  My question is regarding the weight gain that I’ve experienced lately. I’m 19 years old, 5’9″, and my weight right now is at 150 lbs. I’ve been following Alwyn’s New Rules of Lifting Program for almost 6 weeks, and have made my diet a 3 day low-1 day high calorie intake which I’ve done already for 2-3 weeks to lose some weight.  My diet consists of sweet potatoes, oatmeal, fruits like apples and oranges, lean meats like chicken breast or fish, skim or soy milk, and nuts or peanut butter; sometimes, I would eat more nuts or peanut butter on my high calorie days without counting portions just because they are more calorie dense and satisfying than eating more veggies.

  What I soon found out was that as the weights that I lifted in my workout increased, so as my body weight did. It only got worse and made me frustrated when I found out that I still don’t see 4 or 6-pack abs popping out (seems to me like flabs than abs, especially when I sit) and that my body fat hasn’t changed or has increased a bit, despite the fact that I do interval training on a treadmill every Saturday.

  Am I doing it wrong guys? I mean, why do I still gain weight even though my diet is always in check and my calories slightly reduced at just 1800-2000 calories? Hope you can help me with this. Thanks

  Francis

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FitCast News

• 4-Year Anniversary
• Perform Better Summit Interviews
• T-Shirts!

Martin Rooney Interview (Check out Martin’s NEW BOOK)

• Long time fan from your time at Elite Fitness. I preordered your book and can’t wait to wait to get it.My question is about your various Warrior Challenges. My training is strength focused and I have been using the 5/3/1 program for some time now with great success. Where do you suggest one puts the various Warrior Challenges into an existing program? At the beginning of a session kinda’ smokes the rest of the workout, but if you wait until the end of a session, you can’t do the challenge justice.Thanks Martin.– Dave
• Mr. Rooney,

  Greetings from Finland and thanks for your great seminar over here during last fall!

  Question: Based on your excursions around the globe, what is the one main thing you´ve learned from  overseas that you could take back to the States to help your athletes get better results?

  Also,  on the same token  what one thing you would take from the North-American training systems to improve European training system?

  Thank you in advance and looking forward to see you in 4 weeks!

  Joni

  Helsinki, Finland
  

• I live in the UK, I am a 37 year old female and have just started kickboxing and love it. What would be some good conditioning exercises? I do 2 kickboxing classes a week, and 2 boxercise classes. Should I do some running, and general conditioning like body weight squats, sit ups etc, and what do you think of skipping as a conditional tool. thanks -Clair
• The last time I saw you in person as well as in your book you talked alot about how the culture of Martial Arts as a whole has a risk of fading away in the new evolution of Mixed Marial Arts.  Alot of focus on fighting and conditioning but not a lot of focus on things like Tradition, Honor, Self Respect and other things covered through the various martial art systems metioned in your book Ultimate Warrior Work outs.  My Question is what are some things that people or trainers can do to instill these values in a mixed martial arts world or enviroment so as to not lose sight of what MMA is truely rooted in.
  Second and thirdly.. Do you use the TRX either in your warrior progams or in other programs at the Parisi Speed School and Third I am still a bit gimpy from an  injury to my Antior Shoulder and Biceps tendon it was mostly a strain and not a tear are there any particular exercises that should be renforced not just to my injury but for others to increase overall shoulder health?
  Thanks So Much,
  Brian Sargent

Mailbag

• Hello Kevin, Leigh, and Dr. Fass,This question is directed towards Dr. Fass, but I would welcome anyones input. I have developed an annoying dull pain in my right shoulder that feels similar to a bruise. My shoulder is more agrivated on some days and better on others, So the severity of the pain is very inconsistant. Some days I hardly hurt at all, and some days the pain will increase throughout the day. The soreness is located mostly around the anterior part of the delts, but the soreness is not superficial. It actually fells very deep within the shoulder joint . I can actually locate the agrevated sore spot with my thumb within a slender strip of the anterior delts. The problem is my range of motion is affected by this irritation. Placing my right hand accross my chest, and onto my left shoulder intensifies the pain to a sharp piercing type that is pretty intense. If I leave my right hand on my left shoulder and begin to raise my elbow, the pain gets even worse. Reaching behind my back also agrevates it to a lessor degree. I have a very wide shoulder base for my height. I continue to do my daily P90X workouts as best I can. I take some Naproxen Sodium sometimes, and that really seems to help. The arm circles and other shoulder warmups that are part of P90X seem to help my shoulder feel better durring the workout, but sometimes pull ups and pushups seem to make it pretty sore the next day.What do you think the cause of this could be? Do you think I may have some kind of impingement? Is it possible their could be some muscle pinching between the Coracoid process causing internal bruising? Why would it be worse some days than others? Could I be sleeping on it wrong?The Fitcast may very well be the best thing about itunes. Don’t change a thing!!Jody

  P.S. I’ve experienced almost exactly the same thing with my left shoulder in the past, but eventually it got better, and I have no problem with it now. The right shoulder has been like this for a while now though, and I starting to wonder whats going on here. I want to graduate to more compound movements, and heaver lifts in the future, so I need to get a handle on this.

• Hi Fitcasters,I’m a 25 year old male, 6’1, 190 lbs. and in the 12-15% bf range. I’ve lifted weights regularly for the past 5 years, I put on about 20 lbs of fairly lean bulk in that timeframe.My goal is gain mass while maintaining current bf levels. However, I have much less time to devote to working out due to work and family obligations. I have a gym in the basement that I can do almost every exercise in but in the interest of time I’ve simply developed a push/pull program that I do 4 times a week in the morning before work. I do flat bench, overhead presses and squats on push day and bent-over rows, chins and deadlifts on pull days. I usually do 3 sets of 8 for upper body exercises and 3 sets of 10 for lower body exercises. And from week to week will increase weight or reps when possible and mix in a few variations of these exercises.My question is, are these 6 exercises giving me the most bang for the buck? And am I getting enough volume here to make any reasonable gains over time? I understand I can’t expect the same results that I earned when I was putting more time into my workouts, but I’d like to maximize what I am doing these 45 min sessions 4 times a week before work. Over the past few months I haven’t noticed any siginificant gains in size or strength.Thanks, keep up the awesome work!

  Mark

• Hey Kevin,
  I have a suggestion for your site. I am fairly well versed in fitness and nutrition but occasionally you or one of your guests will mention terms that I was not familiar with. I typically listen to the show on my ipod while working the assembly line at the local auto factory and will google what I can remember when I get home. I thought it would be kind of convenient and informative to all the listeners if you could post a “Glossary of Terms” with a brief definition on your website. It could include equipment, exercises, stretches, human anatomy, supplements and nutrition, etc. I realize you are quite busy and this could take a while, but it could be a work in progress and you might enlist the help of Jon and Leigh. Anyway, just a thought. Love the show. Can’t get enough.

  Regards,
  Jerry from Nashville

• Hello, I am a somewhat new listener, and I haven’t managed to listen to all the old podcasts yet, so I am sorry if this question has already been asked. I work on my feet for nine hours straight, 5 or 6 days a week. Usually by the time I get off work and am ready to train, my feet are very sore, and my knees, hips, and lower back will also be a little stiff and sore. I thought my body would adjust, but after a month at this job, I am still tired and sore by the time I leave work. It makes it difficult to work as hard as I would like to in the gym. What would you suggest for this? Are there certain shoes, exercises, or stretches you would recommend? I’m sure anyone who works in a retail job or restaurant can relate, so any help would be greatly appreciated. Thanks!-Matt
  Gaithersburg, MD
• What up!
  I am a NASM certified PT who loves writing programs, but always gets into a “brain freeze” whenever I think about developing a workout for myself. Being fitness professionals, do you write your own personal programs, or do you look to others for your own workouts? Are there any resources you frequently use for what you do for yourself?
  Thanks guys, the podcast is invaluable.

  Jarid