Good Fitness Reads 9/28/2014

I hope you are enjoying your weekend! Time to catch up on some fitness reading.

This week’s edition will catch you up to speed with strength tips, articles, and footage from my deadlift training.


Strength Tips


*Break down your seemingly overwhelming goals into smaller tasks.

Losing 30 pounds may SOUND like an impossible task.

It’s not!

While losing 30 pounds sounds like a lot, losing 1 to 2 pounds a week seems very manageable.

Begin by breaking down your initial weight loss goal into simple, practical tasks. Focus on tackling the first task in your process towards achieving your goal.

Take small steps to building better habits that will last the rest of your life.

*Quick tip on how to use leg drive in the bench pressThe bench press is not just an upper body movement. If your goal is to move as much weight as possible, learn to use your entire body!Start by jamming your toes into the front of your shoes and driving your heels through the floor.Flex your quads as hard as you can.Push your knees out and squeeze your glutes together hard while keeping them on the bench. After doing this it should be very difficult for someone to move your legs.

You should be trying to push your head back into the wall behind you. You won’t actually move anywhere. Instead, you will be pushing your traps even harder into the bench, creating more tension.

If your goal is to push as much weight as possible, be as stable as possible. Learn to use leg drive and create as much tension as you can during your bench setup.

*Today’s sample lower body is my [deadlift emphasis] workout from Monday.Pick weights you know you will hit.[Sets x Reps]1. Conventional Deadlift X 5, X 7
2. Sumo Deadlift 2 X 5
3a. RDL 3 X 12-15
3b. Plank
*Don’t knock it ‘til you try it.Set some time aside in your training to try different techniques.For example, if you’ve only done conventional deadlifts, try sumo.Find a way to incorporate them into your training and give yourself enough time to feel comfortable with the technique. You never know, but after some practice you might be a better sumo puller.If it turns out you’re still better conventional, no big deal. Now you’ve become proficient in both techniques.

This can be applied to a variety of exercises. Squats: low bar vs. high bar, bench with different grips, deadlift: sumo vs. conventional, etc.

This doesn’t mean you should constantly be searching for different techniques in hopes that you just haven’t found your right one yet, but do set aside some time during your training career to experiment with different techniques.

“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition.”

Adam’s Training Video(s)

Deadlift – 517 X 7 beltless

Recommended Reading

  1. Do You Need to Warm-up Before Lifting? via Brad Schoenfeld
  2. A Woman’s Worth via Molly Galbraith
  3. How do conventional and sumo deadlifts differ? via Chris Beardsley
  4. Carbohydrate tolerance: Is your ability to eat carbs determined by your genes? via Helen Kollias
  5. 9 Training Concepts That Suck via Ben Bruno
  6. The easiest thing to do. via Nate Green
  7. The Pyramid of Strength via Chad Wesley Smith
  8. Fitness & menstrual health: How to stay lean, healthy, and fit while maintaining your period. via Spencer Nadolsky
  9. Pick Your Passion via Ross Enamait
  10. The Ten Worst Types of Personal Trainers via Bret Contreras
  11. Minimalist Muscle Building: Simple Training For Athletic Muscle via Erich Bach
  12. The Fitness Passion Test via Bryan Krahn
  13. Random Thoughts on Sports Performance Training: Installment 6 via Eric Cressey
  14. You NEED Long Duration, Low Intensity Cardio via Mike Robertson
  15. Do You Need to Be Strong to Be a Strength Coach? via Jordan Syatt

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