Hitting the gymn after the flu

Last week was brutal. Granted, there were fun days too, but almost everyone in my house got really sick. Normally I don't mind pushing through a head cold and still hitting the gym, but when I catch a tummy bug too, then I am not doing anything.

The good news is that a week of being sick won't totally derail your training efforts so long as you get plenty of rest, hydrate, and come back to the gym with a targeted plan.

Instead of doing my normal work load on Squats, Bench, and Deadlifts, I just hit singles on Tuesday and today. Today being the second day back this week I added a few secondaries, but not too many. I should be back to normal volume by Monday, but the nice thing is that by using my targeted recovery approach, I haven't lost any strength, despite the heavy tummy bug and taking an entire week off.

Here's what I did Tuesday:

Squats:
5x135
3x225
1x315
1x405
1x495

Bench
5x135
3x225
1x315
1x340

Deadlift
1x315
1x405
1x455

Then I left my gym. That's right- super short session with only one working load per exercise (all the lighter weights are warmups.) This approach allows my muscles to signal that they need to maintain themselves, but doesn't overburden my central nervous system which is still recovering from being sick.

Thursday workout

Squats:
5x135
3x225
1x315
1x405
1x495
1x405
1x315 (I added in two quick drop-set singles with 405 and 315- not enough to burn me out, but enough to signal to my body that Saturday is going to get heavier.)

Bench
5x135
3x225
1x315
1x340
3x315

Deadlift
1x315
1x405
1x455

I then added in a giant set of Lat Pulldowns, Reverse Bicep Curls, and Stiff-led deadlifts. # sets of 6 without rest between each exercise.

Afterward I did tricep extensions with a rope, and followed it up with a giant set of single leg extensions and curls. The secondaries weren't tough to get through, but will help signal the body that it needs to get back to its full capacity soon.

Saturday I will likely add in the rest of my Squat, Bench, and Deadlift sets (I normally do between 9-12 sets on each exercise) and then continue with the same secondaries. By Monday I should be back to my full program.

If you end up getting sick for a week or so, it's always good to come back strong, but lift smart. Shoot for a set of doubles or triples at 80% of your max, and then move on. If you are used to moving heavy weight throughout each workout session, then perhaps you can use a set of singles at 90-95% but then stop after that and let your body rest. You will feel like you can push harder, but if you treat your CNS right and allow it a bit of cushion, you should actually bounce back faster, with little to no loss of overall strength by the fourth workout.

If you want to work out while sick, then a good rule to follow is if you are congested above the neck, you should be okay, but if you have a severe sore throat, or are feeling sick below the neck, it's better to stay home and let your body rest.

Also, should you decide to work out while sick, do everyone else a favor and make sure to disinfect the equipment you use. Most gyms provide cleaner for you. Additionally you can take hand sanitizer and some rubbing alcohol wipes as well.

Happy lifting!

The importance of a good bar

All right, so no post on Monday, sorry about that. I have been down with a tummy flu and a chest/head cold the last couple days.

However, I wanted to jump into an important topic. When we talk about equipment a lot of people want to ensure their wallet doesn't take a huge blow buying expensive equipment for a home gym. While this is important... it isn't everything you should consider.

When I first set up my home gym, I bought a CAP barbell set at my local retailer. At the time I wasn't as strong as I am now, so it worked fine. However, this past year as I have become vastly stronger, the bar has been unable to keep up. I started noticing a slight bend in the bar. Then, as I got up around 450 for some of my squat sets, that bend became worse.

When I did my first max attempt with 495, the bend became permanent, meaning the bar is unusable now. Here is a short video of the CAP barbell rolled across the catching pins on my rack.

However, I am lucky that it bent. Check out what happens when this guy loads 675 on the bar...







If you are just starting out, and you think it will be a while before you are working with 300-400 pounds, you might be able to get by with a "Chain store" barbell. However, in my opinion, it is definitely worth saving up for a really good bar. Personally I use a Rogue Ohio bar for my bench and squat needs. I also used it for a while for deadlifts until I saved up for Rogue's deadlift bar (no center knurling and slightly thinner bar but still tough as nails!) There are other good companies out there, but Rogue had the best guarantees. Also, I have put it through some heavy tests. Check out these two videos and see for yourself.

This first video is a partial squat (just about 8 inches ROM) with 835 pounds on the bar. Honestly it was partly an ego test, but I really did want to check and see that the bar would last me a lifetime.

As you can see, the bar does flex a little bit, but not overly so. However, the big difference is that this barbell was made for heavy lifting. Check out the next video and you will see what I mean. I roll it across the same catching pins in my rack as I did with the CAP bar.

Another nice feature is how the bar is designed. The CAP bar had an internal bolt, which meant I often had to re-tighten the thing between sets. The Rogue Ohio bar uses bronze bushings and a snap ring, which allow the loading sleeves to roll and turn without needing to re-tighten anything.

Also, before you go there, no, Rogue does not pay me for the review. I just believe that when I see a good thing, I should pass it along. The Ohio bar is about $250 on Rogue's site. So it is more expensive than the CAP version for sure, but really in terms of quality there is no comparison. Also, The Ohio bar is not the most expensive one out there. So definitely check it out if you are serious about building a good home gym.

On a final note, since I am catching up with work after being sick I am not sure I will post again this week. So let me leave this last video... I should have put it into my previous post, but it fits well with a discussion about quality barbells too...

Happy Holidays and Happy Lifting!

Friday Funday - Start lifting young!

So today is Friday and I am about to head into the gym for my heavy workout. Before I do so, however, I wanted to share a few pictures from this year. I have found that lifting regularly has not only improved my strength, but it has rubbed off on my kids as well. Just look at the photos and the videos and try not to laugh, I dare ya!

This first video I took while my kid wasn't watching me. Apparently he thought he could get away with some "deadlifts" while I was doing my own set...

Teagan is my coach- a bit on the sassy side though. Always telling me he can lift the same thing I do, only he can do it easier...

Connor is gearing up...

He likes to show me the "right form"

Good lifting form is no joke. No quarter squats here!

Connor is a bit less critical of me... but gets into trouble if I don't watch him carefully...

 

Connor is focusing hard for his next lift...

 This video is so fun for me. In it, I catch Connor trying to lift weights again. I try to ask who said he was allowed to lift weights, and he literally tries to blame his mother and brothers. It's a bit hard to understand him as he wasn't quite 2 years old when this was taken, but it is super funny! In the end, he says he just wants to be like daddy.

Setting a good example for your kids comes back to you in many ways. One of the benefits is now that I know my kids are watching me carefully, it keeps my motivation levels up. In this pic I had finally reached 20 inches for my bicep measurement- something I had never, ever done before.

That's it for this week... until next time- Happy lifting! (And have some fun too!)

Weightlifting with Chains

So today (and this past Monday) I have experimented with using chains in my workout. It's something I have always wanted to try, but haven't. I used them on two exercises on Monday, namely while doing the bench press and chinups. (Some will argue that chains are not best for chinups or pull-ups because the weight doesn't change throughout the movement, but that isn't what I was looking for in that particular exercise... more on that in a moment.)

First, let's very quickly break down what chains do: They provide a very efficient, and relatively cheap, method to turn exercises into dynamic resistance loads. You hang the chain on the barbell in such a way that at the top of a movement, the entire chain is off of the floor. As you lower the bar, the chain links will hit the floor and begin to "deload" the bar, thus making it slightly lighter. As you bring the bar back up, it "reloads" the bar and makes it heavier.

Chains added to 335 for Bench Press

I haven't used it for squats or deadlifts yet, but I was very happy with how it changed my bench press sessions. Monday was a light day for me, so I loaded the bar with 315 pounds of plates. I did one initial set without chains, and then each successive set I added chains and tried to get the same number of reps. What I noticed right away was that it forced me to focus through the entire range of motion. I normally pause at the top and bottom, but I had to push a lot harder into completing each rep by the final set because the chains I had added weighed 32 pounds. Then today I went to my medium bench press session and loaded 335 on the bar. Just like Monday, I worked with extra chains each set until I had all four on there.

The biggest benefit I noted for myself, was that I could trick my mind into thinking it was working the same numbers as last week, while my body was actually pushing roughly 12-32 pounds more throughout each rep. I loaded the plates and my mind believed that the chains didn't really count. Not only was the weight heavier, but I actually got MORE reps on my lighter day for each set. I have a meet coming up in February, so hopefully this will finally get me closer to my bench goal of 405... we'll see.


Why Chains instead of partials? I have worked with partial reps before, where I work the top third of a movement, so I am used to heaving heavy weights at the top, but what I loved about chains was that I could get the full range of motion, still adding a bit of weight to the normal 315 because roughly half of the chains were still hanging above the floor. The bottom 2/3 or 1/2 of a movement is altogether skipped while doing partials. While I still love partials, and don't plan on dismissing them entirely from my routines, chains are definitely going to take up a position as one of my go-to advanced techniques!

Click on the picture for more information about dip belts.

I am planning on using chains for my squats and deadlifts next week, or possibly this Friday, but I think they are great for other exercises as well. I mentioned before that some people say they are not good for chinups and pull-ups because with chinups, the mechanics of the exercise are slightly different. I say it depends on what you want. If what you want is extra weight, then the chains work perfectly for that. Sure, there are weight belts with chains that you can add plates to, but let's be honest, those things are not comfortable. It only takes one time of having the chain crush the groin area and you can see what I mean. Chains, on the other hand, can be looped across your back and allowed to hang over your chest. One should be careful not to start to heavy and overload the neck muscles, but if you are used to doing heavy squats with the bar in a high position, odds are you will be all right.

Now, you can buy special chain kits that are specifically made for lifting, however, that may not be the best fit for your wallet. For example, Rogue fitness (A company that I love by the way) sells kits here. The first option is $59.00. It is roughly 4' long and about 15 pounds. (Though there are other options.) On the other hand, I went down to Lowes and picked up some heavy duty chain. I got four chains, each just over 8lbs and 6' in length. After tax I was out a little more than $80. But, you can get creative if you aren't picky. Maybe look at local classified ads or other places that might be selling old chains.

I'll probably post an update on how the chains are working over time, but in the meantime, have a look at these articles. They dive into different aspects of the mechanics and science a bit more than I do here in this post.

Article #1 from Bodybuilding.com
Article #2 from Breakingmuscle.com
Article #3 from T-nation.com

Until next time, happy lifting!

Monday Funday

Yeah, I know Sunday is supposed to be the "funday" but I figured Monday could use a little cheering up right?

So just for kicks and giggles, here is a picture of me, one of my sons, and Lou Ferrigno.

 My son's favorite hero is the Hulk, but he figured that since we were meeting the real Hulk, he would have to dress as Ironman. Gotta hand it to Lou, he is still in phenomenal shape! He's also a very nice person, so my son had a great time meeting him.

  We had a booth at the SLC Comic Con this year to promote books and a new comic. Other than this day, I was in costume as well. Super fun event.

  As far as working out goes, today was a light day. So squats with 425, bench 315, and deadlifts for speed at a very very light 225 for higher reps than usual, followed by a full workout hitting all the accessory lifts.

  Started using chains today on the bench and on chinups. I'll have to put out a quick post about that as I work with them a bit more, but so far it looks like a great tool to add to the arsenal!

Happy lifting!

The Ten Commandments of Gym Etiquette

We've all seen them.  The guys who grunt like gorillas as they flop weights on the floor (or their chest).  The guys who act like they're at a private pool party, or those who linger at a station without ever working out.  It seems every gym there is that one guy who just needs to be slapped upside the head for acting like an idiot.  However, if you follow these simple rules, you will make sure that you are not counted among the idiots --thus avoiding being smacked.

1.  Thou shalt work out at the gym!  You need a bench, but the last one has someone sitting on it.  You give him the benefit of the doubt.  "Maybe he is doing a strength program and is taking a 3 minute rest between sets," you say to yourself.  You look at the bar, loaded with a 25# plate on each side and shrug.  You finish two exercises (not sets, but two whole exercises) in the amount of time the lurker has done one set.  Now you need the bench and he is still there.  The urge to smack him bubbles up as you grudgingly walk to a chest press machine...

2.  Thou shalt not talk on your phone in the gym!  Ok, so there may be some circumstances that warrant a cell phone break.  But, if it is a true emergency, get off the equipment and take the call outside of the working area.  Your chatter is annoying, and to see you sitting in a power rack yakking on the phone while I am ready to do some heavy squats makes me want to break your phone...

3.  Thou shalt use proper form!  Yes, your body has some natural elasticity, but that does not mean you should bounce 350 pounds off your rib cage like a springboard!  If you can't lift the weight with proper form and accurate tempo, decrease the weight.  You may think it is none of my business, but in truth, if you splatter yourself across my favorite bench I may not be able to use it again.  Not to mention, it will be me, or someone like me, dropping our own workout to run over and save you after we see you crush yourself into oblivion.

4. Thou shalt not claim multiple stations!  Okay, so if you are super setting or tri-setting and rapidly moving from one station to the next and back again with little or no rest, nobody will complain.  If anything, we will admire your hard work.  But, when you start claiming four or more stations, I will cut in and use the one I need.  If you are circuit training, I can likely get a set or two done before you cycle back to the one station I need anyway- but don't try to keep others away from every station in the gym.

5. Thou shalt clean up after thyself!  Seriously- you won't find me spitting on your back, so I expect you to clean up that pool of sweat you just made on the bench.  Most every gym provides squirt bottles and paper towels for this reason.  For those of us who sweat heavily- bring a towel to the gym with you.

6. Thou shalt not leave thy stuff lying around the gym!  Occasionally forgetting your keys next to a station is no big deal.  But, leaving Ipods, keys, wraps, belts, jackets, food, etc. on work stations you are not using is annoying.  I shouldn't have to pause to find an owner of a pile of towels to see whether they are claiming the station I need next, and I certainly shouldn't have to clean up after someone else.  It's a gym, not your living room.

7.  Thou shalt not drop the weights!  If you can't replace the bar after your set without making it sound like Godzilla just stepped on the roof, then you should go lighter.  Throwing massive amounts of weight to the ground with a furious roar may make you feel like a giant beast, but it makes you look like a giant jerk.  Additionally, it is not good for the weights, the floor, or your body.  Iron plates can split, machines can break, and your foot that you mistakenly thought was out of the way can be flattened.

8.  Thou shalt put away the weights!  Seriously, if you can't take the extra few seconds to put the plates back on the weight tree where you got them, you need to reevaluate how busy your life is.  While I know for some exercises putting the weights away can be an exercise in itself (thinking of 1,000 pound leg presses) aren't we there to lift weights?  So why not put them away yourself?

9.  Thou shalt not curl in the squat rack!  Alright, so it is convenient to curl in the squat rack.  However, is there anything more aggravating than walking into the gym, psyching yourself up to do some heavy squats with 1/4 ton on your back and then seeing all the racks taken by guys curling 50-60 pounds in them?  (If you are doing heavy curls above 225, I'll respect that, but even then you should be able to use a space other than the squat rack.)

10.  Thou shalt not socialize in the gym!  Of course you can ask someone for a spot when you need it, or maybe for a quick tip about form.  Other than that though, you should avoid saying much to anyone there.  We are there to work.  It is very easy to kill a workout by breaking into a "short" conversation instead of actively monitoring your rest periods.  Of course, you don't want to seem like a jerk either, but usually a slight nod or a quick hello and a wave are enough to let people understand that you are friendly, and serious about your workouts.  If you have things to chat about- catch them on the way out of the gym.

New Squat PR

So, I'm not divulging all of my secrets yet, but I am super happy with my program so far. I've added a total of 120 pounds to my squat max since January! Now, some fast gains after a long layoff are to be expected of course, but what I am excited about is the fact that I squatted 498.24 pounds on September 10th. It's been three months since then, today being December 9th, and I knocked out 525 pounds today!

Those are steady gains of about 10 pounds a month AFTER already increasing my max by 90 pounds.

Any way you want to cut it, that's astounding progress, especially once you consider the fact that prior to this year, my lifetime Personal Record squat was 425.

The training manual I am creating will have my current program as well as everything I have done since January. It will have the intro sessions, foundation programs, advanced techniques, and all of my training notes -- even for failed attempts. Some of the programs you can find online and will sound fairly familiar, but my main training regimen is something I am designing myself, and I am excited to show it off soon.

In the meantime, I will be here a couple times a week, posting short articles and some fun stuff too!

Until next time, keep lifting out there!

Making a comeback to Powerlifting... and taking Gold!

All right... so the last post was back in June 2013... Let's make a long story really short and catch you up to this point as best we can. I transferred from Budapest to Washington D.C. in Autumn 2013. Then moved to Armenia in March 2014 (lovely country by the way!)



Then, my health took a giant nose-dive. We won't go into specifics, but let's just say that the gym was out of the picture and things were bad enough that I resigned from the State Department and we moved back to the U.S. In May 2015. I spent several months getting my health under control and finally started getting back into the gym in January of 2016.

In January 2016 I was 32 years old, about 265lbs, and eager to try something new. It had been 14 years since my last powerlifting competition, and I decided the time had come to make a comeback.

I spent the next several months tearing apart my old manuals and training books, looking for that all-too-elusive "Golden Program" that would kick me back into shape. I worked my butt off, tweaking things here and there, and pushing myself harder than I expected to be able to considering the long layoff. (Don't worry, I took a couple weeks to ease into it before digging into the hard stuff.)

I started off fairly weak. 405 Squat, 275 Bench, and 405 Deadlift. But I improved pretty quickly over the next nine months.

The result.... I took first place in the men's Classic Raw 275lb weight class at the USPA Rocky Mountain Regional Championship on Sept. 10th. Now, the 275lb weight class is nowhere near as competitive around here as the 196, 220, or 240 weight classes, but considering it was my first competition in 14 years, I'm happy with the win.

My stats in the competition were as follows: 496 squat, 340 bench, 518 deadlift. Since then I have been able to get my lifts up a bit more as well. Current stats (tested at home) are Squat 515, Bench 365, Deadlift 525.

Now- I plan on updating this blog regularly. I am also currently working on a powerlifting training manual that will detail the programs I am creating for myself. I have already updated my Fitness Goals page. I have bulked up quite a bit, so now it's time to maintain/build strength while trimming off the fat. Stay tuned!

If you are wondering what I do for work now... I am an author. I posted back in 2013 about my debut novel, but now I have more than 15 novels out and more on the way. Most of those novels have spent months on Amazon's Top 100 fantasy lists in the U.S. and U.K. Check out my Amazon Author Page, or follow me on Twitter @Author_SamFerg.

Also... since people always want videos or pictures for proof... here are a couple from the meet in September.

Long Time, No Blogging...

I know I have been lax about updating the blog.  Things have been a bit hectic at work.  However, I have not been lazy at the gym.  Minus a weekend vacation this past week, I have been hitting the gym hard with some heavy training sessions.  I pulled back on minor muscle groups and was just training the big three (Bench, Squats, and Deadlifts) plus the Strict Curl.  I discovered that I am close to a world record for the RAW Strict Curl... so I am trying to decide whether to compete in September.  The only problem is that I am not super competitive in the big three lifts... so I might get buried by others in the arena and only win the Strict Curl... plus, when I train heavy I get monstrously hungry.  (I'm talking I will eat a car kind of hungry- just throw some peanut butter on it and give me a glass of milk...) So I have gained a bit of weight in the last couple of weeks that I would rather not own up to.

On the plus side, I have been working sets over 315-350 for bench press, 380-420 for squat, and 400-440 for deadlift, which has all been very beneficial for my ego.  Today I played around with reps and rest periods.  It's a good feeling to be able to Bench 330 pounds for reps while resting at the bottom for a count of one-and-a-half.  No touch-and-go here!

Anyway, here are a couple of pics from our vacation in Italy... :)

The Deadlift

     I see many people in the gym boasting about their legendary bench press max, their epic curls, or even a few that talk about how many pull-ups they can do.  Unfortunately, I see very few who regularly deadlift, and fewer still who do it with proper form.

     Since the deadlift is one of the best exercises for developing overall strength, power, and size, it is an essential part of any serious training program.  Whether you are just starting out as a young teenager, or you are already a septagenarian, the deadlift should become one of the basic building blocks of your routine.

     What's that?  It's a dangerous lift you say?  No- it isn't.  If anything, it is one of the most beneficial lifts for people of all ages.  It trains your back, legs, arms, shoulders, and glutes, and will keep you healthy throughout your life.  (Check out this video of a 70 year old deadlifting 328 pounds!)  However, it is true that the deadlift can be dangerous.... if you use incorrect form that is.  I have yet to see anyone I workout with get injured doing deadlifts so long as they use strict form throughout the motion.

     So, with that in mind, please review these examples.  This is not a max lift for me, but even sub-maximal lifts can be hazardous if your technique is flawed.  Check it out:

At the beginning of the lift, keep your butt low, back straight, and look up.  The angle between your ankles, knees, and hips should be the same as the angle between your shoulders, hips, and knees.  You should open both angles simultaneously, hinging with your hips.  (I am using a "standard" or "Romanian" stance with my feet shoulder width apart and my hands on the outside of my legs.  One hand over, one under the bar.)

When you end, you should lock your shoulders back, and be able to stand completely erect for 1-3 counts before descending with the bar.  However, don't bend over from the waist to set the bar down, you should maintain strict form, closing the two angles described above in a controlled motion.

And here is the video of how one rep should look.  If you are doing a set of multiple reps, this form should be maintained throughout the set, with a pause at the bottom of the lift as well as the top.

I also wanted to share a few of my favorite deadlift routines with you- so here you go:

Traditional 5x5:
     Use a moderate weight (after warm ups) and perform 5 sets of 5 reps.  If you complete all 5 sets, increase the weight by 10-20 pounds for each set next time.  Maybe you will only get 5,5,3,2,2 or something else, but stick with the new weight until you hit 5 reps on all sets.  (Do not perform more than 5 reps on any set)

Pyramid 5x5
     The goal is the same as the traditional 5x5- get 5 reps on all 5 sets.  But you are using a pyramid style weight regimen like this example:
                              5x225
                              5x275
                              5x350
                              5x275
                              5x225

Inclining 5x5
    Same goal, but with increasing weight on each set like this:
                           5x225
                           5x275
                           5x350
                           5x375
                           5x400


Mega pyramid:
      The goal here is to pyramid both weight load and reps.  It is a program I used before one of my High School powerlifting meets in 2002, and it did well.

                 12x135
                  10x225
                  8x275
                  6x350
                  4x375
                  6x325
                  8x275
                 10x225
                 15x135

You can also do 3 straight sets, or any other combination, so long as your form is good ;)  The above examples are just routines I have used in the past and had great success with.  Happy lifting!

Supplement Review- Gaspari Nutrition's Myofusion Probiotic Series

   Every once in a while I try new products, and I thought I would start rating the products I use and share the reviews with you.  So, for my first review, here is the skinny on Gaspari Nutrition's Myofusion Probiotic Series.

Taste: 8-9 (depending on which type you get- I prefer Cookies n Cream and Cinnamon Roll)
Mixability: 6-7 by spoon (some clumping, but not bad, 7-8 by shaker bottle (I dislike the extra foam created by shakers...)
Free of Banned Substances: YES! Manufactured in an SQF 2000 facility
Grams of Protein per serving: 24 (9 grams of Amino Acids)
Grams of Fat per serving: 2 (1 Saturated, 0 Trans)
Grams of Carbohydrates per serving: 9 (1 Dietary fiber, 3 sugar)
Grams of Creatine per Serving: 0
Other: Includes Ganaden BC 30 probiotic.  The formula is gluten free also!

  One of the absolute best tasting proteins I have ever tried.  (I actually look forward to the Cookies and Cream shake for a dessert!) Add in the probiotic and you have a very nice nutritional shake that helps your muscles and digestive tract.  Really, what more can you ask for?

Bodyweight Exercises for on-the-go Steel Dads

Ok, it is Saturday morning, and the kids are still asleep.  So I tip-toed to the computer room to deliver a couple of bodyweight routines that can be used at home or on the go.

Of course everyone knows about the basic push-ups, bodyweight squats, and crunches- so I will only mention a couple of tweaks to those that you may want to consider.

Push-ups: vary your hand placement.  Change up the angle your elbows point to and how far away from your body they are.  I generally find that if my elbows go wider, I can place more emphasis on my chest.  If my elbows are closer to my body, more emphasis is placed on my triceps and shoulders.  Now, if you are looking for a unique tweak for extra triceps work try a reverse grip push-up.  Keep your elbows in tight to your body, and turn your hands around so that your fingers point to your feet instead of to your head.  Focus on hinging with your elbow as you push.  This will radically alter the feel of the movement.

Squats- Of course, bodyweight squats are simple in nature, yet effective.  However, if you are looking for something a bit more challenging try one or a combination of the following tweaks:

Horse-stance squats: Put your feet in a wide stance and squat down- at the bottom of the movement, hold the "horse-stance" posture for 10-30 seconds before pressing up.  Then repeat for as many reps as desired.

   Pistols- Essentially this is a single-leg squat.  Put your "working leg" directly below you to support your weight.  Your "lazy leg" should be extended in front of you and kept off of the ground throughout the squat.  Perform as many pistols as you can.  No really- I dare you to do 3 sets to failure :)  (you may need to have a chair nearby to hold onto for balance at first- but with some practice you will get it).

  Now, you can't have a well rounded program without working your back muscles.  If you happen to have a pull up bar that is sturdy, great!  If not, or if you can't do more than a couple pull ups, no worries.  I have an exercise that will work for you.  It's called the inverted row.  So- you will need two chairs, and a sturdy broom handle or other long bar that can support your weight.  Put the bar across the chairs so that it will stay in place while you work.  You will lay face up under the bar with the bar at your chest/nipple level.  Grip the bar with a shoulder width grip or wider, and pull yourself up.  Your body should remain rigid, as though you were doing push-ups.  The only part of your body that should be touching the floor throughout the movement are your heels.  Go to failure.  If this is too easy, then put your feet on a third chair, so that your body is not on the floor at any time throughout the sets.  This will increase the workload in a similar way that elevating your feet would make push-ups harder.  If you don't have chairs tall enough to make this work, use a large, sturdy table- just test it once or twice before going all out- I accept no responsibility for flipped tables and spilled protein shakes :)

  The inverted row setup is also perfect for working your biceps.  Simply revers your grip and bring your hands in closer together so that they are comfortable and curl yourself toward the bar using your biceps.  Do this movement after your inverted rows! (You may need to decrease the load by keeping your butt in contact with the floor instead of your heels.)

  As for other groups, depending on your strength level you may be able to do many exercises either with old milk jugs filled with water, dyna-bands, TRX straps, or other household items.  However, if you find yourself completely equipment-less, no worries.  Just look for a door (or a tree if you are out camping...)  If you get creative, you can do almost anything.  You won't build mass this way, but you will be able to at least maintain the progress you have worked so hard for in the gym during 1-2 week layoffs or long travel plans that inevitably come up.  Here are a couple examples- but you can build on it:

Isometric Shoulder lateral raise:  Stand in a door frame with your body a few inches away from one side of the door jam.  Put the back of your arm against the door jam and slowly build pressure as though you were going to raise your arm through the frame.  Hold the pressure for 20-60 seconds and slowly release.  Switch arms and repeat.  Do as many sets as you desire.

Triceps/chest press: Stand with your back against one side of the door frame.  Lean toward the other side, with your palms against the door jam.  Slowly build pressure by pushing against the door jam.  If you have properly braced yourself, your body will not move but you will be able to apply "maximum pressure" with your muscles.  This is a great isometric exercise- though you may have to play with exact positions depending on your arm length, strength, and the door size.

Are calf raises too easy?  Stand inside the door, put your hands on the cross beam above you.  As you push up with your calves, push against them with your arms.  Turn your body into your workout machine!

There are a lot more ideas out there- not to mention equipment like exercise balls, TRX straps, dyna-bands, etc. that can help you maximize those days on the go or (Heaven forbid) when the gym is closed for repairs due to your last beastly workout and the havoc you wreaked!

Happy lifting!

An Ode to Spiderman

Ok- so I don't really know the Spiderman --much to my four year old's dismay I might add-- but I do have a friend nicknamed Spiderman.  He may not be a superhero per se, but he did swing in and rescue me. 

If you saw my recent posts, then you know I was struggling with motivation.  I didn't want to go to the gym.  To make things worse, I lost my gym card and the staff lectured me and said I couldnt come back without it.  Well being the prideful punk I am I went home to find my stupid membership card.  I was gonne shove it in that guy's face!  (By the way, I had spotted this particular staff member before when he almost dropped 425 pounds on his chest- imagine if I had been kicked out that day...) 

Well- I didn't find my blasted membership card.  So, I couldn't go back until a new one was made.  Since I live overseas, I can't just pay on the spot and have them reprint it while I workout either.  It takes a while --especially when you have to fill out a brand new form, but no one will give you the doggone form!  So, feeling defeated with no way back into my gym, I gave in to my lazy tendencies.  I wanted to go home, write, play video games, and sleep.  Not a very Steel Dad thing to do... but that is what I fell into.  And it was awesome.

The problem is, every day when I saw my friend he would ask me if I was going to the gym.  Eventually his guilt trip tactics worked.  I found myself not only in the gym, but working harder than before.  Now I have a bodyweight routine in the mornings, followed by biking to/from work, with a stop at the gym on the way home.  If not for Spidey, I might still be pouting on the couch, glued to an xbox game...

Now, I don't imagine I can keep this routine up forever, but the goal is to stick to it for 6 weeks and see what happens.  I can lay out the program in detail later, but essentially I am working on a fat busting routine.  So, wish me luck.

So, the moral of this story --or rant-- is be sure to share your goals and ambitions with others.  Even if you don't have a spotter or workout partner, a good friend can still come to your aid and give you the kick in the pants you need to get your butt back in the gym. 

Happy lifting!

p.s. As a result of my renewed motivation, look for a body weight program in the next couple of days.  I have gotten a lot of questions about workouts that can be done at home in under twenty minutes- and I think I have compiled a couple of winners.