D-Rock TV #8 – The Power of Rest Periods

MP3 Audio (12:09)

This week, I talk about the importance of rest periods.

I also fail miserably at setting a PR in the squat.

Enjoy.

D-Rock TV #7 – Training Log: Pull Day

25 Jan 2010: “Pull” Day.

DEADLIFTS
225# x 3
245# x 3
265# x 3
275# x 3 x 2 x 1

THICK-GRIP SEATED ROWS
100# x 8
140# x 8 x 6 x 4

SUPINE LEG CURLS
20# each x 8 x 8 x 8

~~~

This was a great workout! 275# was a new PR for my deadlift. It’s still nowhere near my pre-injury numbers, but I’m happy to see progress.

D-Rock TV #6: What’s Your Pleasure?

MP3 Audio (4:27)

When I started writing the outline for episode 6, I quickly realized that this show is not as popular as I would like it to be.

Maybe, I began to wonder, there is a better format for my viewers. A format you would find more valuable that what we have going on right now.

So today’s episode is really just a shout-out to all my viewers: What do you guys want to see from future episodes of D-Rock TV? Interviews? Question-and-Answer? Workout videos? How-tos? Training philosophy? What?!

Or would you prefer to just read my articles and not watch D-Rock TV at all?

Your feedback it absolutely essential for me to bring you the very best content, so please leave comments below.

Last week I had one of the best workouts I’ve had in a long time and hit a new PR on my squat. And this all happened on a day I really didn’t want to go to the gym. But I’m glad I did, because sometimes it’s on the days you feel like ass that your make the most progress.

If you haven’t had a training session this week, I strongly suggest get training. You’ll be glad you did!

Twitterchat Recap: Training with Minimal Equipment

Twitterchat #49: “Training with Minimal Equipment”
Hosted by Scott Bird

January 20, 2010 at 8pm CST

In this recap
@bill_long1
@bodybydrock
@brandonnugent
@combattrainer
@DeanCoulson
@Dewyleaf
@foodnfitness
@GoodyGirl77
@jhashey
@m2wsdestro
@Ogedei
@scottbird
@THull

@scottbird: Welcome Derek, thanks for joining us today. Should be a great discussion on Training with Minimal Equipment.

@bodybydrock: Psyched to be here. Thanks Scott.

@scottbird: Firstly, a quick definition. What sort of things do you mean by ‘minimal equipment’ – stuff you can carry with you?

@bodybydrock: “Carry with you?” Yes. As well as basic barbells, dumbbells, etc.

@scottbird: The obvious time to use the ‘minimal equipment’ approach is when travelling. What sorts of things work well when on-the-road?

@bodybydrock: These tools need to be lightweight and packable. Resistance bands, a jump rope, even a towel are all good on the road.

@bodybydrock: Bodyweight exercises are also valuable when traveling.

@scottbird: I also like to carry an empty sandbag, and fill it when I get there.

@jhashey: I like to put my thick rope into a duffel bag, and then use that as a sandbag. Two for one plus no leaking

@bodybydrock: Good ideas. And if you can make it water-tight, you have more options to fill it up.

@brandonnugent: the jump rope has become one of my favorite tools

@bill_long1: Body weight exercises never fail

@THull: I love the TRX, can use it over a door or outside with a tree, etc…

@brandonnugent: what’s your ideal blend between eqpmt, reps, sets and single mode activities?

@bodybydrock: I don’t own a car right now, so everything I take must fit into my backpack or a duffel.

@bodybydrock: Speed is your friend for times like this: Do all your regular movements faster than normal.

@scottbird: How about when training in the local park, or at the beach? Depending on where you live, you can probably take a little more.

@bodybydrock: Kettlebells & sandbags are great for the beach.

@Dewyleaf: If you have kids, playground equipment is awesome!

@bodybydrock: Very true. And if you don’t have kids, wait until no one is around to use it.

@Dewyleaf: We had a Siberian husky, hubby would harness her to the bike and they’d take off. Stability work, for sure!

@bodybydrock: Also, don’t be afraid to lift heavy rocks. Rocks come in all sizes and are fantastic for everything!

@scottbird: perfect. I knew I was forgetting something.

@scottbird: Now for a familiar place – a commercial gym. When you can’t do what you planned, how do you make use of ‘minimal equipment’?

@bodybydrock: Man! I do this every day… It’s vital to understand body mechanics and plane of motion.

@bodybydrock: Gravity, tempo, acceleration, deceleration – Use one dumbbell (for example) for as many movements as you can.

@bodybydrock: As a trainer, I also make sure I know 4+ ways of hitting any muscle group I need to, so I have options.

@Ogedei: You can do a lot with a single DB or KB. Squat, Snatch, Row, Press, dead, jerk, push press….

@bodybydrock: Exactly! And then start changing speed: Faster, slower, etc. You can also adjust your rest periods to change intensity.

@scottbird: sounds good. do you incorporate TRX, bands etc in your gym routines?

@bodybydrock: My favorite is the “big rubber band” style resistance band. 1-inch and 1/2-inch sizes are very useful.

@scottbird: yep, definitely a fan of those. for use by themselves, with free weights, and even with machines (great with leg press).

@bodybydrock: And there are ways of wrapping the band around your body to create resistance. Very cool for explosive squatting.

@scottbird: bands are extremely versatile things.

@bodybydrock: Rope, though, is great. A big, fat 1.5-inch rope is always useful. + get your grip work in!

@bodybydrock: I don’t use TRX as much as I could.

@scottbird: how about rings or straps? similar exercises.

@bodybydrock: I’m more comfortable with rings, perhaps because of my gymnastics background. TRX bites into my arms way too much.

@scottbird: For your basic bodyweight workouts (in a park, gym – anywhere) what sort of basic equipment complements it well? (shoes, slides etc)

@bodybydrock: What do you mean?

@scottbird: bodyweight workouts are great with a couple of extras, like slides, VFFs and so on.

@scottbird: enhancements overall, rather than offering extra resistance.

@bodybydrock: Ah! I got ya. I’m a firm believer in barefoot training. If you can train without the shoes, go for it! Especially on sand.

@DeanCoulson: a weighted vest or a weighted rucksack is gonna add plenty resistance to any bodyweight movement

@bodybydrock: Good call! I want an x-vest so bad…

@DeanCoulson: me too but the shipping of one to the uk is an astronomical cost

@bodybydrock: I’m gonna say a stopwatch/timer is a great addition to any routine. Racing against the clock, tabata circuits, etc.

@Dewyleaf: Yes! The GymBoss is one of my most valued pieces of training equiment!

@bodybydrock: Totally. Mine is breaking; I’m going to need to replace it soon..

@DeanCoulson: if you have a heavy bag, you will get one hell of a workout all on its own. Anyone else pound a bag in training?

@Dewyleaf: Absolutely! Have a bag at home.

@THull: love to hit the heavy bag, good workout and stress reliever

@scottbird: I actually use mine like a sandbag, more than hitting it :)

@bodybydrock: I’d love to get one of those MMA bags that you can ground-and-pound.

@combattrainer: you can just use a regular bag to do the ground and pound drill

@DeanCoulson: just unhook any bag and lay it down, thats what I do :)

@bodybydrock: You’re right. But they make a specially shaped one too I’ve seen. A normal heavy bag is cheaper and heavier though…

@m2wsdestro: how about a hammer and a tire?

@bodybydrock: A sledgehammer is fairly portable and inexpensive. And you can find tires anywhere!

@m2wsdestro: exactly kind of a good deed to score a trashed tire from the side of the road

@scottbird: agreed – both sledgehammers and tyres are firm favourites.

@bodybydrock: And don’t forget that you can also throw, swing and slam the tire on its one, so hammer required.

@combattrainer: buy 2 small slege hammer hand held ones get a tire and you can do ground and pound drills with the hammers on the tires

@bodybydrock: Now that’s a cool idea!

@foodnfitness: use the back of an open staircase to do pullups

@brandonnugent: I use a portable pull-up bar – just need a few good tie down straps, a place to hang it, and you’re good to go

@Ogedei: what about door pull up bars ala IronGym

@Dewyleaf: Love those! We have two in our condo apt.

@scottbird: I’ve never found one I like. any recommendations?

@Ogedei: on the pull-up bars? What don’t you like? I have only tried the IronGym, which I thought was a good add to my stuff

@Dewyleaf: I’ve used my kids as weights for stair climbing.

@GoodyGirl77: I also use my kids! On my back for squats & calve raises, on my feet to do extensions etc & they love it & laugh @ my pain

@Dewyleaf: Exactly. And it keeps them occupied too.

@DeanCoulson: I have been known to sling my son on my back for pushups, squats, pull ups, core work, he just laughs and asks me to do it again LOL

@DeanCoulson: how about hill sprinting or hill carrys as part of a partner drills?

@scottbird: yep, hill sprints are fun – particularly on sand dunes :)

@bodybydrock: Martin Rooney has some great partner drills in his book.

@brandonnugent: if you’re leading minimal eqpmt workouts how much do you bring, and how much do you expect your clients to own/bring?

@bodybydrock: Personally, I never expect my clients to own any equipment themselves. I also never assume I’ll have everything I need

@brandonnugent: I’m with you there, if you expect your people to bring their own stuff, it will be hard to convince to go heavier

@foodnfitness: I used to own a small car and would have my clients push it while I had it in neutral

@bodybydrock: …and then tie a rope to it have have them pull it back!

@foodnfitness: Good idea! I could even have them prop their feet up on the curb and just engage the upper body pulling the car n rope

@DeanCoulson: how about isometric training? my old man is a welder and has made me stuff, including isometric bar/chain/standing plate

@combattrainer: i have read alot about including iso training have yet to do it want to try it

@bodybydrock: That’s great stuff too. Holding positions for time, etc.

@scottbird: Derek, thanks very much for this – and to everyone else here. Great discussion. Where can we see more of your approach to training?

@bodybydrock: All my info in on the website: http://bodybydrock.wordpress.com I do a weekly web TV series now on all sorts of topics.

@bodybydrock: I also have a monthly newsletter as well as occasional updates, tips and tricks. Sign up here: http://bit.ly/drockslist

@Dewyleaf: Thanks for the chat! Thx Scott & Derek! Great discussion!

@combattrainer: good night everyone!!

@THull: Thanks guys, another great talk

@bodybydrock: Any time Tim. Thank you.

D-Rock TV #5: You Know Running Sucks

MP3 Audio (27:33)

Hey! Derek Peruo here, a.k.a. D-Rock and this is D-Rock TV, Episode 5. Today we’re talking about ways to get more exercise outside of the gym, a new source of protein I know you haven’t tried, and why I hate running. Plus viewer feedback and the Question of the Week.

Here we go!

QUICK TIP: NEPA Is Good For You
NEPA stand for “Non-Exercise Physical Activity,” and is anything you do outside the gym that doesn’t involve treadmills, freeweights or your personal trainer.

A lot of people forget that there are so many ways to get extra cardio and strength training into your week without spending more time in the gym. There are 168 hours in each week. The more of those hours you spend moving, the healthier and fitter you will be. Try some of the following:

• Skip the elevator and take the stairs instead.
• Carry your luggage instead of rolling it across the airport or train station.
• Park your car far away from the entrance to the mall (or whatever) and walk your ass the block or two.
• Help your friends move! I do this one all the time and usually get a free lunch out of the deal.

Squatting, twisting and lifting all have real-world relevance and NEPA is the application of in-the-gym training to our every day lives.

Leave comments below and share with us some of the ways you increase your NEPA during the week.

COOL STUFF: Dried Anchovies Are The Bomb

I love visiting Chinatown. Not only can I pick up some damn good loose-leaf green tea, but occasionally I come across a new fruit or vegetable I haven’t tried before.

This time around while shopping, I bought a $2 bag of dried anchovies and I think it’s my new favorite protein source.

These anchovies are portable, low in carbs, dense with protein and don’t have smelly liquids to drain away. Just pop a few into your mouth like candy and save the rest for later, just like jerky.

I do recommend keeping them refrigerated, though, to perceive freshness for as long as possible.

FULL DISCLOSURE: Unless I say otherwise, I have no affiliation with any of the products or services I mention on D-Rock TV or on Body By D-Rock. I’m just sharing with you the stuff I use and enjoy and feel are trustworthy.

FEATURE SEGMENT: Running Sucks
I hate running and, like I mentioned in a recent blog post, it’s counter-productive to our strength goals.

Instead of boring yourself running on a treadmill like a hamster, try something more entertaining and competitive: flip a tire, swing kettlebells, push a sled, use sandbags, do hill sprints… create a short circuit of a few movements and see who can complete it the fastest.

The cool thing about all these drills is that they are anabolic exercises and will help build skeletal muscle along with your cardiovascular conditioning.

I’m not suggesting running is a bad exercise; it’s great for your heart and lungs. I just choose to recommend more anabolic exercises to my clients for their strength and fat loss goals.

VIEWER QUESTIONS: Thanks Joe!
Q: If the muscles in our bodies are composed of both fast- and slow-twitch muscles, then shouldn’t training either/both of the fibers result in gains overall muscle mass?

NO — Fast-twitch muscle fibers produce maximal force for a very limited time; slow-twitch muscle fibers produce a submaximal force for an extend period of time.

And while hypertrophy happens in both types of muscle, it happens more dramatically in fast-twitch muscle. To activate these fast-twitch fibers we must train with heavy loads at a fast speed, using very few repetitions per set to maintain a proper training volume and not over train.

Train for strength and size will follow.

If you have questions you want answered on the show, shoot me an email or hit me up on twitter.

QUESTION OF THE WEEK: What is the difference between sarcoplasmic and myofibrillar hypertrophy?

The first person to leave a comment below with the correct answer gets 2 free workout assessments with me, valued at over $150.

Congrats to Joe for correctly answering last week’s Questions of the Week.

The question was, “A 30-year-old woman walks into your gym and says she wants so increase her strength and put on some muscle. What rep range should she be training in?”

Joe correctly chose choice C — 6 to 10 reps per set.

We need to first work on exercise form and build up her muscular endurance and central nervous system response before we can begin working on strength. Depending on how “new” our hypothetical client is, we might also be able to train her in the 10 to 15 rep range and still see neuromuscular adaptation.

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Until next time,
Stay fit, stay strong.