If you search around, you will find both scientific studies and anecdotal evidence that suggests certain hormones are released during heavy lifting. Testosterone and human growth hormone in particular have been linked to squatting and deadlifting by powerlifters and muscle physiologists alike. I have always just taken their word for it. I suppose testing for free testosterone in the blood is relatively simple procedure but since I personally have never participated in such tests, I've never really put much stock into the science behind this phenomenon.
Ok, deadlifts increase my testosterone. Now what?
You see, there's little I can do to prove this theory and even if I could, how could I measure it? I don't have access to such lab equipment. If I cannot measure it, how is any additional information useful to me?
It's not. I'll just take their word for it - heavy lifitng increases testosterone production.
Personally, I have always been attracted to common sense reasoning. It seems to me, that if I can lift more weight in an exercise (like a deadlift), then I am using more muscle compared to an exercise I can lift less weight in (like a curl). More weight = more muscle. So I get more "bang for my buck" with an exercise that I can lift the most weight.
Common sense analogies have always worked good for me too... Arthur Jones, creator of Nautilus, related compound movements and heavy lifting to throwing a stone in a pond. If you throw a small pebble into a pond you'll get no splash and only slight ripples. If you throw a large rock into the pond you'll get a big splash with larger ripples that radiate further. The same goes for a light exercise versus a heavy one; the heavy exercise radiates further throughout the body. This is known as the "indirect effect".
More importantly, the deadlift is a basic human movement that you use every single day. You pick things up off the floor in real life, so you might as well train yourself to pick up really, really heavy things! I deadlift because having a strong back is a necessity.
Do your deadlifts regardless of hormone production.
An interesting thing happened to me today while I was deadlifting, which is what got me thinking about hormones. After working up to a max single and hitting it for a couple sets, I attempted another rep and failed. I barely got it to knee height and couldn't get it any higher, I had to sit it down. When I stood up, I got a feeling of euphoria. (If you have not experienced exercise induced euphoria, you are missing out!) It felt like I was walking on a cloud. It felt good. I felt good. Even though I had failed the lift, I put out a maximum effort just the same as if I had locked it out.
Similar to the theory of testosterone and HGH being released during exercise, it is widely recognized that endorphins are released through exercise as well. These endorphins are known as the "feel good chemicals" that are prevalent in the brain during exercise, excitement and orgasm. I believe the euphoric feeling I got while deadlifting was a very concentrated endorphin rush. Now we have a hormonal response we can "prove"... kinda.
Okay, so we're not measuring dopamine levels in the brain but nevertheless these "feel good chemicals" is something that you will undoubtedly experience with strenuous exercise. Ever hear of "runners high"? Well, I got high from deadlifting this afternoon and it was more intense than any runners high I've ever experienced!
The point is, there is a certain sensation that comes with heavy lifting. It's undeniable - clinical testing equipment need not apply. Whether the actual cause is testosterone, adrenaline or endorphin; it doesn't matter, you know you're doing something good for your body.
There's a lot theories out there about the benefits of exercise that are either difficult or impossible to prove. Don't waste your time mulling over the "what if's" of these theories because proving the answers will yield nothing to the end result. Just know that it feels good to deadlift, and that deadlifting is good for you! So keep on deadlifting!
Wednesday, November 5, 2008
Sunday, November 2, 2008
Homunculus
This is why you should train your grip...
Read more about the homunculi here... http://en.wikipedia.org/wiki/Homunculus#Sensory_and_motor_homunculi
I've been telling people for years that stronger hands will make for a stronger body but I think these guys serve as a great visual aid. I'd like to get one of these to display in my gym as a constant reminder of the importance of grip training.
Read more about the homunculi here... http://en.wikipedia.org/wiki/Homunculus#Sensory_and_motor_homunculi
I've been telling people for years that stronger hands will make for a stronger body but I think these guys serve as a great visual aid. I'd like to get one of these to display in my gym as a constant reminder of the importance of grip training.
Under the weather
I got a flu shot last week and I've been feeling sick ever since. Staying out late doing the Halloween party thing didn't help either. If I didn't have any clients, a to-do list as long as my arm, a daughter and a life, I would have stayed in bed all weekend.
On a brighter note, I did manage to put in a few good workouts just before my immune system was compromised. Early last week I ran a mile in 7:45, which broke a long standing PR of 7:52. I feel like I could get it down to under 7 minutes with a little bit of specific training.
My bodyweight has been pretty consistent at about 223-225, although loafing around all weekend eating large quantities off chicken noodle soup will have probably bumped me up when I weigh in tomorrow.
I also started deadlifting again after a few weeks off and although I'm not at peak numbers, progress is coming along nicely. I've changed my technique drastically and am now pulling with a narrow stance and arched back, very different from what I am used to. The goal here is to ingrain the new style and build on the motor pattern, I think this may be a more efficient pulling technique that will eventually lead to me lifting more weight.
The other thing that has been on my mind again lately is grip training. I don't believe I mentioned this before but I strained my left wrist a few months back bending nails at a hotel bar with a few RKC's at the CK-FMS certification in St. Paul. Nothing serious, but enough to make me stop training grip for a few weeks. Anyway, the wrist is fine now and regular grip training has commenced once again.
On a brighter note, I did manage to put in a few good workouts just before my immune system was compromised. Early last week I ran a mile in 7:45, which broke a long standing PR of 7:52. I feel like I could get it down to under 7 minutes with a little bit of specific training.
My bodyweight has been pretty consistent at about 223-225, although loafing around all weekend eating large quantities off chicken noodle soup will have probably bumped me up when I weigh in tomorrow.
I also started deadlifting again after a few weeks off and although I'm not at peak numbers, progress is coming along nicely. I've changed my technique drastically and am now pulling with a narrow stance and arched back, very different from what I am used to. The goal here is to ingrain the new style and build on the motor pattern, I think this may be a more efficient pulling technique that will eventually lead to me lifting more weight.
The other thing that has been on my mind again lately is grip training. I don't believe I mentioned this before but I strained my left wrist a few months back bending nails at a hotel bar with a few RKC's at the CK-FMS certification in St. Paul. Nothing serious, but enough to make me stop training grip for a few weeks. Anyway, the wrist is fine now and regular grip training has commenced once again.
Monday, October 13, 2008
How I Lost 20lbs in Ten Weeks
I've lost 20lbs in the last 10 weeks by combing intense cardiovascular work with Ori Hofmekler's Warrior Diet. The diet calls for undereating (and exercise) during the day, and overeating at night. In other words, you eat one big meal a night. I know it is against everything we think we know about energy and metabolism, but there are more things at work here than just burning calories... you'll have to read the book and try it for yourself. I don't feel like explaining it anymore. Here's the bottom line all you people who think I'm crazy for eating the way I do - I have lost bodyfat and gained athletic performance in terms of strength and endurance!
As for my lifting, it has been primarily kettlebells for the last couple of months and I have been using the GS/kettlebell sport ranking charts as my barometer. What that means is I'm focused on long duration high rep sets. I jerked a 24kg bell 80/90 times today. My previous best was 75/75 (and that was done 20lbs ago, before starting the Warrior Diet... this latest set was done on an empty stomach and after running 3 miles on my lunch break). I've been keeping up with a few basic calisthenic exercises like push ups and pull ups (I actually PR'd the last three attempts at pull ups, - (11, 12 and I'm up to 13 reps now), but I average about 5 miles and 500 kettlebells swings a week; in addition to a steady diet of jerks, snatches and long cycle c&j.
The only heavy lifting I've done in the last month or so has been a 500lb farmers walk for a few runs. I have lost some limit strength with the drop in bodyweight but it pales in comparison to the gains I've experienced in other areas.
As for my activity levels, no one can tell me I've slowed my metabolism down by not eating during the day! I have more energy when I am not bogged down by a heavy breakfast and lunch. I've been extremely productive with mid day workouts, teaching classes, home projects, household chores and creative tasks at work and on the web.
Here's a sneak peak at a new web page I'm working on...
www.bemoretraining.com/equipment/collectors.html
As for my lifting, it has been primarily kettlebells for the last couple of months and I have been using the GS/kettlebell sport ranking charts as my barometer. What that means is I'm focused on long duration high rep sets. I jerked a 24kg bell 80/90 times today. My previous best was 75/75 (and that was done 20lbs ago, before starting the Warrior Diet... this latest set was done on an empty stomach and after running 3 miles on my lunch break). I've been keeping up with a few basic calisthenic exercises like push ups and pull ups (I actually PR'd the last three attempts at pull ups, - (11, 12 and I'm up to 13 reps now), but I average about 5 miles and 500 kettlebells swings a week; in addition to a steady diet of jerks, snatches and long cycle c&j.
The only heavy lifting I've done in the last month or so has been a 500lb farmers walk for a few runs. I have lost some limit strength with the drop in bodyweight but it pales in comparison to the gains I've experienced in other areas.
As for my activity levels, no one can tell me I've slowed my metabolism down by not eating during the day! I have more energy when I am not bogged down by a heavy breakfast and lunch. I've been extremely productive with mid day workouts, teaching classes, home projects, household chores and creative tasks at work and on the web.
Here's a sneak peak at a new web page I'm working on...
www.bemoretraining.com/equipment/collectors.html
Saturday, October 4, 2008
Vintage Dumbbells
I was lucky enough to come across a set of York Barbell Globe Dumbbells this week. These dumbbells have been out of production since the 1970's, so it is quite rare to find a complete set in such good condition. I have a fairly large collection of training equipment but I have never been one to collect things because of historical value (although I do appreciate that sense of nostalgia and the throwback to the "Old School"). I collect things that I have a use for and I just don't see the purpose in having something like stuffed animals, refrigerator magnets or any other kind of knickknacks sitting around taking up space!
Dumbbells and other pieces of training equipment can be put to good use. But I didn't buy these dumbbells to add to my collection.
I've been kicking around the idea of adding a "Collectors" page to my website... a buy/sell/trade sorta thing. I'm thinking this would be a great way to release the page.
Thursday, September 25, 2008
Err on the side of caution
As a fitness professional and experienced trainee, I knew the idea of entering the Baltimore Marathon and trying to run 26.2 miles was a foolish one. A half marathon would have been doable and I was actually still planning on doing that until other things took priority.
Sometimes life gets in the way of training. Work, kids, social events and other responsibilities are all valid reasons to miss workouts. I've got a fairly large home improvement project I am working on right now and it is one that requires immediate attention. Remodeling a 60sqft bathroom is not a huge task but it is a job that would take one man at least a week. And being that this is the upstairs bathroom and the one I use while I am half asleep in the middle of the night, I need to get this done ASAP! Commode downtime has to be kept at a minimum!
Anyway, back to the marathon bit, I'm not going to do it. Not even the half marathon. I may go out and hit the neighborhood route that day but we'll see how everything is feeling first. Pulling up the old floor this week had me on my knees and anyone who has done any floor work knows how tough that can be, even with knee pads.
This was definitely an unforeseen circumstance... but so was my run and the idea to run a marathon.
I just finished writing the article "Big Man Running" where I warned my fellow largemen not to increase their mileage too quickly. I actually found myself writing "do not go out and try to run a marathon". I figured it would be a good idea to take my own advice.
I am in no hurry to be anywhere or do anything when it comes to running. I think I'll err on the side of caution and get the idea of long, long distance running out of my head for now.
Just a few weeks ago I posted a blog asking the question "What is long distance?"... a week later I ran 10 miles. I think I found the answer to my question. Although I am new to the "blogosphere" I am finding some interesting things happen when you put your thoughts out there on the inter-net.
Sometimes life gets in the way of training. Work, kids, social events and other responsibilities are all valid reasons to miss workouts. I've got a fairly large home improvement project I am working on right now and it is one that requires immediate attention. Remodeling a 60sqft bathroom is not a huge task but it is a job that would take one man at least a week. And being that this is the upstairs bathroom and the one I use while I am half asleep in the middle of the night, I need to get this done ASAP! Commode downtime has to be kept at a minimum!
Anyway, back to the marathon bit, I'm not going to do it. Not even the half marathon. I may go out and hit the neighborhood route that day but we'll see how everything is feeling first. Pulling up the old floor this week had me on my knees and anyone who has done any floor work knows how tough that can be, even with knee pads.
This was definitely an unforeseen circumstance... but so was my run and the idea to run a marathon.
I just finished writing the article "Big Man Running" where I warned my fellow largemen not to increase their mileage too quickly. I actually found myself writing "do not go out and try to run a marathon". I figured it would be a good idea to take my own advice.
I am in no hurry to be anywhere or do anything when it comes to running. I think I'll err on the side of caution and get the idea of long, long distance running out of my head for now.
Just a few weeks ago I posted a blog asking the question "What is long distance?"... a week later I ran 10 miles. I think I found the answer to my question. Although I am new to the "blogosphere" I am finding some interesting things happen when you put your thoughts out there on the inter-net.
Sunday, September 14, 2008
The Single Greatest Personal Record of My Life
Though I'm feeling it this morning, yesterdays run was the single most incredible thing I have ever done in terms of exercise.
I ran 10 miles in 2 hours and 4 minutes!
My heart rate averaged 178 bpm and maxed at 190, but my cardio was good, it was my legs that died around the 9th mile.
My previous best was 3 miles in 30 minutes. In terms of distance, that's a 233% increase in mileage! And I more than tripled my duration!
In highschool my best mile run was 12:52, so for me to be able to run 10x as long, at a faster pace, it just blows my mind how far I've come.
My perspective on training, fitness and even nutrition has changed drastically over the last week, and the 10 mile run was the actualization of my new thought process.
A lot of things went into me being able to do what I did. Mindset, technique, new shoes and all the kettlebell training I've done leading up until now took part in yesterdays run. I mentioned before that I accredited my new found running prowess to my kettlebell training and I still stand by that sentiment, to some degree. High rep kettlebell training definitely provided me with the conditioning needed for a long duration physical exertion. There's something to be said about about trying to relax with 70, 106 or 140lbs on your chest before you explode that weight overhead again and again for as many times as possible. But cross training can only take you so far. If you want to get good, I mean really good at something, you have to "just do it". It's called the SAID principle - Specific Adaptation to Imposed Demands - and it holds true with any kind of sport or activity.
I have found my groove in running. I have found the most efficient way to move my body as fast as possible while spending the least amount of energy. It is such a beautiful thing! I never thought I would feel this way about something I used to hate so much.
The biggest thing I have come to learn is the importance of proper breathing - diaphragmatic breathing. When you "belly breathe" the air that you take in acts as a cushion or a shock absorber for the rest of your body. This is HUGE for a 235lb man with broad shoulders and a large upper body. If you breathe shallow, like so many people do, if you only take that breath into your chest, you are putting unnecessary strain on your traps and many other smaller muscles in your neck and shoulder area that are now being assigned respiratory tasks, which is not their job. Once you learn to relax these muscles and take air deep into your belly, your entire upper body relaxes and you run smoother and more efficiently. The diaphragm is the muscle that is responsible for respiration - so use it!
Another thing I have become acutely aware of is foot placement - heel to toe. The weight shifts from the heel along the outside of the foot and is then displaced through the toes. If you get this right there is virtually no pounding or jarring of the body; again, you run smoother and more efficiently. I've also found that it helps if you prolong your stride a bit. If you extend your hip fully and allow your foot to push a little bit further behind you, this also seems to help the smoothness in which you run. I wouldn't say that I can run like the wind, but I think this is what people mean when they say that.
One more thing about stride is you need to be aware of is how high you kick your feet up. I recall when my brother and I would go jogging back in the day; any time we would run past girls he would get this noticeable bounce in his step and kick his feet almost high enough to touch his butt. If you're running for distance, you need to conserve as much energy as possible and butt-kicking your way through the neighborhood or around the track is no way to conserve your energy! No wasted movement, no wasted energy!
And perhaps the most obvious thing about running, to me anyway, is head and body positioning. Don't look down and don't bend forward. Stay as upright as possible and keep the head centered and balanced with the neck relaxed. Even though this seems like common sense, I tend to forget it sometimes and it doesn't take long for undue fatigue to set in. Fatigue in the head and neck area translates to fatigue in the mind, literally and figuratively.
The last thing I want to comment on about running is footwear. I picked up a pair of Nike Free 7.0 and ran 10 miles the first time I ever put them on. The right shoes makes a world of difference. These shoes are the closest thing to being bare foot besides those hideous Vibram 5 Fingers foot-glove thingys, and I am a firm believer that the foot was designed to perfection as is (under normal circumstances of course). I recently read a quote that said, "Smart shoes = dumb feet"... I couldn't put it any better than that.
So anyway, words cannot express how excited I am about what I now know I am capable of. I'm seriously considering running in the Baltimore Marathon next month. Imagine that... Maryland's Strongest Man in 2007 to Maryland Marathon Man in 2008. What's another 16 miles after you've already gone 10? I think I could do it in under 6 hours. If there are any distance runners out there reading this, I would love for you to weigh in your opinion. Is 4 weeks enough to train? And if it is, how would you train for it?
I ran 10 miles in 2 hours and 4 minutes!
My heart rate averaged 178 bpm and maxed at 190, but my cardio was good, it was my legs that died around the 9th mile.
My previous best was 3 miles in 30 minutes. In terms of distance, that's a 233% increase in mileage! And I more than tripled my duration!
In highschool my best mile run was 12:52, so for me to be able to run 10x as long, at a faster pace, it just blows my mind how far I've come.
My perspective on training, fitness and even nutrition has changed drastically over the last week, and the 10 mile run was the actualization of my new thought process.
A lot of things went into me being able to do what I did. Mindset, technique, new shoes and all the kettlebell training I've done leading up until now took part in yesterdays run. I mentioned before that I accredited my new found running prowess to my kettlebell training and I still stand by that sentiment, to some degree. High rep kettlebell training definitely provided me with the conditioning needed for a long duration physical exertion. There's something to be said about about trying to relax with 70, 106 or 140lbs on your chest before you explode that weight overhead again and again for as many times as possible. But cross training can only take you so far. If you want to get good, I mean really good at something, you have to "just do it". It's called the SAID principle - Specific Adaptation to Imposed Demands - and it holds true with any kind of sport or activity.
I have found my groove in running. I have found the most efficient way to move my body as fast as possible while spending the least amount of energy. It is such a beautiful thing! I never thought I would feel this way about something I used to hate so much.
The biggest thing I have come to learn is the importance of proper breathing - diaphragmatic breathing. When you "belly breathe" the air that you take in acts as a cushion or a shock absorber for the rest of your body. This is HUGE for a 235lb man with broad shoulders and a large upper body. If you breathe shallow, like so many people do, if you only take that breath into your chest, you are putting unnecessary strain on your traps and many other smaller muscles in your neck and shoulder area that are now being assigned respiratory tasks, which is not their job. Once you learn to relax these muscles and take air deep into your belly, your entire upper body relaxes and you run smoother and more efficiently. The diaphragm is the muscle that is responsible for respiration - so use it!
Another thing I have become acutely aware of is foot placement - heel to toe. The weight shifts from the heel along the outside of the foot and is then displaced through the toes. If you get this right there is virtually no pounding or jarring of the body; again, you run smoother and more efficiently. I've also found that it helps if you prolong your stride a bit. If you extend your hip fully and allow your foot to push a little bit further behind you, this also seems to help the smoothness in which you run. I wouldn't say that I can run like the wind, but I think this is what people mean when they say that.
One more thing about stride is you need to be aware of is how high you kick your feet up. I recall when my brother and I would go jogging back in the day; any time we would run past girls he would get this noticeable bounce in his step and kick his feet almost high enough to touch his butt. If you're running for distance, you need to conserve as much energy as possible and butt-kicking your way through the neighborhood or around the track is no way to conserve your energy! No wasted movement, no wasted energy!
And perhaps the most obvious thing about running, to me anyway, is head and body positioning. Don't look down and don't bend forward. Stay as upright as possible and keep the head centered and balanced with the neck relaxed. Even though this seems like common sense, I tend to forget it sometimes and it doesn't take long for undue fatigue to set in. Fatigue in the head and neck area translates to fatigue in the mind, literally and figuratively.
The last thing I want to comment on about running is footwear. I picked up a pair of Nike Free 7.0 and ran 10 miles the first time I ever put them on. The right shoes makes a world of difference. These shoes are the closest thing to being bare foot besides those hideous Vibram 5 Fingers foot-glove thingys, and I am a firm believer that the foot was designed to perfection as is (under normal circumstances of course). I recently read a quote that said, "Smart shoes = dumb feet"... I couldn't put it any better than that.
So anyway, words cannot express how excited I am about what I now know I am capable of. I'm seriously considering running in the Baltimore Marathon next month. Imagine that... Maryland's Strongest Man in 2007 to Maryland Marathon Man in 2008. What's another 16 miles after you've already gone 10? I think I could do it in under 6 hours. If there are any distance runners out there reading this, I would love for you to weigh in your opinion. Is 4 weeks enough to train? And if it is, how would you train for it?
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