May 16, 2012 By 7 Comments

Get Your Butt Out of the Hole – How To Improve Your Squat

Today’s article comes to us courtesy of Jarlo Ilano, PT, MPT, OCS, physical therapist and co-founder of Gold Medal Bodies.

Squats.  I love ‘em.  There are probably some states and municipalities where they’ll let me marry them.  I’m sure my wife would understand, she knows what they mean to me.

Like with any great love, it was transformative.  I was your typical ectomorph asian kid (interesting aside, Teddy Roosevelt called Filipinos “his little brown brothers”. Hard to be offended though, since it was Teddy fricking Roosevelt).  Then came squats, like a revelation from the heavens:

“Thou shalt gain thirty pounds of muscle from putting weights on your back and bending your knees!”

Thunderbolts and lightning, it was a big thing.

Tale as old as time: Do your squats, eat more than you can stand, repeat as needed, and you’ll grow.  I was lucky enough to learn that early and not get too distracted by everything else.

I was also lucky enough to dial in my form from the start.  Attribute it to starting early enough as a kid or genetic heritage, but squatting butt to heels was no big deal.  The ability to get to the full range of motion allowed me to get maximal gains from my lifting.  Because it was so natural, I didn’t think anything of it. [Read more...]

Filed Under: beginners, Rehabilitation, Training
The Official JCDFitness Recomp Manual – Coming Soon
December 7, 2011 By 49 Comments

The Official JCDFitness Recomp Manual – Coming Soon

Wow, I’ve actually made some headway with this recomposition guide!

That’s right, I’ve been working on the JCDFitness Recomp manual I referenced in my last series of articles.  Segment taken from the last article:

In the last few posts, I mentioned the idea of me going to work on a manual for body recomposition.  I’ve been working on the content, training programs, diet calculators and am almost to a point of a pre-release of sorts.  I will give some more information on that next week after I wrap some stuff up and get a few things ironed out.

And we are finally to the point of pre-release.  Aside from having most of the content outlined and written, I’ve been at work putting together a handful of training programs, diet guidelines and I’m ready to put them to the test.

The plan for the full release is sometime after the first of the year.  I say sometime because I want to spend as much time required making it the best it can be.

And how do we do that?

I need you to test out my training methods, the diet calculators, and in turn provide me feedback in case I need to add, remove, or improve anything for the final release.

As a result, I’m creating a closed beta version of the guide and will open it for a short time (will most likely close on Monday afternoon or when I reach maximum capacity).

JCDFitness Recomposition Manual Beta Test

To ensure everyone gets the most out of the training and diet methods presented in this guide, I need to get some more feedback.  So far, I’ve used similar methods on current and past clients with much success, but I want to expand my reach.

And that’s where you come in.

In the previous articles about our fitness struggles, many stated their problems with consistency, coaching ourselves, having too many choices, and the simple issue of getting it all together to make our efforts work for us.

I understand these are real problems and my goal is to help alleviate these – but more on that in a second. [Read more...]

Filed Under: Goals, Training
Train Like An Athlete – Not Like A Fitness Model
September 17, 2011 By 25 Comments

Train Like An Athlete – Not Like A Fitness Model

In today’s world, we’re on a constant scurry for a life of luxury, material possessions, and aesthetic vanity. Everywhere you look, we have advertisements of half-naked men and women flaunting their goods to push product through means of mad sex appeal.

The images are all around us – we can’t help but be influenced.

Just about every action movie’s main character sports a barrel chest and finely chiseled 6-pack. Nine times out of ten, they’ve a dashing attitude to complete their persona. Look at Will Smith in I, Robot, or Daniel Craig in Casino Royale and you’ll likely agree.

I’d venture to guess a majority of most male trainees these days aspire to a similar aesthetic look. It’s a far cry from the I-can’t-fit-into-most-doorways bodybuilder physique, and it’s much easier to achieve from a genetics standpoint.

Many guys turn to various outlets for their fitness and training information – some good and some really horrifying. Regardless of where they’re learning how to train, a common problem I come across is their mindset and how they plan to get from point A to point B in an efficient manner.

Ideally, they’ll heed the advice of those who’ve come before them, train intelligently with specific strength goals in mind, and cut out all the hype, promising mounds of muscle in just 20 minutes a day.

I won’t hold my breath. [Read more...]

Filed Under: Training Tagged With:
Attention Ladies: Here’s PROOF that Lifting Heavy Weights will NOT make you Big and Bulky
August 1, 2011 By 43 Comments

Attention Ladies: Here’s PROOF that Lifting Heavy Weights will NOT make you Big and Bulky

Well over a month ago, I revealed the deception and some of the misleading information within the fitness magazines and media, specifically the publications directed toward women in my article I Don’t Want to Get Big and Bulky – Fitness Marketing and its Effect on Women.

In fact, as a result of publishing the article, I’ve discovered many women didn’t know anything more than what they’ve been told by the media.  It’s no surprise, either.  When the majority of our expert information is coming from trainers to the stars, it’s hard to imagine the information could be lacking or misleading.

However, as I mentioned in the previous article, these publications exist for one reason – to make a profit.  I suppose their research suggests Americans (and the entire human race) are inherently lazy and that a quick-fix headline is sure to keep the revenue up.

Just looking at any other product being sold, especially those within the health/fitness/exercise niches, it all rings true – no one wants to work for the results if a shortcut is available.

If you can attain the body of a Greek goddess in 3 weeks without having to lift weights and while eating anything you want, why would you do anything different?  The problem is the promises don’t deliver.

Month after month, women (and men) continue reading with hopes of the next best piece of information that will lead them to similar results of the cover model of their favorite publication.

Shortly after publishing the article, it was spread all over Facebook, as well as Reddit and questions continued to pour in.

The most common questions were

  • “What if we’re just beginners?  Are the 5 pound dumbbells okay to get started with?”
  • “How would you suggest a lady get started in the weight room using free weights and machines?”

The answer to the first question, of course, is yes.  It’s okay if you’re beginning weight training to start with the lightest weight available. You just don’t want to continue with these weights forever.  If you do, you’ll never make the adaptations responsible for producing a lean, sculpted physique.

So while the light dumbbells are fine for a short period, the goal is progressive overload (lifting more weight) over time.  If you aren’t getting stronger over the long-term, you are spinning your wheels, my lady friends.

Before I get to the second question, I want to make a quick point and then elaborate with some guest contributions from some ladies who’ve been strength training for some time with respectable physiques to show for it.

The number one concern I’ve come across online, and in casual conversation with women who are interested in fitness, is this fear of getting big and bulky.  In case you’re unfamiliar with how the male and female bodies differ hormonally, the primary difference is the levels of testosterone between the sexes.

I know I stated this in the last article, but it bears repeating.  Men are naturally leaner, stronger and can carry more muscle mass than their counterparts.  The reason why is due to the levels of testosterone within their system.

So for all the females reading today, have no fear – I can assure you with all certainty that you’ll never, ever look like a male as a result of training for strength with heavy weights.

Don’t just take my word for it, though.  Today I’ve pulled from some ladies I highly respect in this fitness game to contribute their thoughts, ideas and to PROVE that proper strength training can be a great way to build a lean, attractive physique and never become bulky. [Read more...]

Filed Under: Female Fitness, Motivation, Training Tagged With:
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