It's rare that you see someone with an upper back that is too well developed.
More often than not, the person has shoulders that are pulled too far forward, making them appear to be slouched over, rather than tall and proud. Their chest doesn't quite stick out, even though they spend so much time on the bench press. Why? It's because their thoracic spine is overly kyphotic, and the muscles around it are weak.
Now, the thoracic spine is supposed to be kyphotic... but what we're talking about here, is a lack of mobility in the thoracic spine and a limited ability to extend and rotate. So, increasing the scapular/thoracic mobility of the individual would be a good start.
The next point would be to strengthen the muscles of the surrounding area, namely the lower trapezius and rhomboids. These muscles are responsible for thoracic extension and scapular retraction/depression.
So, how do we go about accomplishing these things?
1. Work on improving soft tissue quality.
If your shoulders are pulled forward, and your shoulder blades wing out, you likely have tight pecs. Use a lacrosse ball to roll out your chest, and a foam roller to roll out your lats, teres major, rhomboids, and traps. Softening up these tissues will allow for greater recovery and ultimately a better range of motion.
2. Do mobility drills for thoracic extension/rotation as well as scapular elevation/depression/protraction/retraction.
Piggy-backing on to the first point with the foam roller, doing some reverse crunches on your upper back during your foam roll can really help the thoracic spine's mobility into extension. With your upper back on the foam roller, simply practice extending your head back towards the floor.
Some other mobility exercises include what I call "the sprinkler". From a position on the floor on your hands and knees, make sure your back is in a neutral spine. Place one hand on the back of your head and rotate your elbow up towards the ceiling. Try to keep your low back straight and only rotate with your upper back. You will look as if you are doing the famed '80s dance move 'the sprinkler"
Scapular wall slides facing, or sitting against a wall are another important drill. Bands really help on these.
3. Strengthen the muscles in the upper back.
This is the most obvious point in the discussion. The point is learning how to use these muscles at your will. How many people do you know who can bounce their pecs? If you're a guy who lifts weights, you probably can, and so can all your friends. Now how many guys do you know who can actively fire their rhomboids? None? Didn't think so.
My favorite exercise for building the neurological efficiency necessary for effectively firing your rhomboids is the isometric bat-wing. Simply lay face down on a flat bench with light dumbbells or kettlebells and try to put your thumbs in your armpits for 20 seconds. Think about squeezing your shoulder blades down and back and your elbows back as if they're trying to touch each other.
The bat-wing is essentially an isometric contraction in the end of the concentric phase of a row. So, it would follow that any rowing motion that pulls your scapula back and down would do the same thing. This is true. I just like the bat-wing because you can really focus on feeling the muscle work.
And now, an example of how I might use upper back exercises in a work out.
Take a relatively heavy pair of dumbbells and a a light pair of dumbbells. Set up a bench at a 30 or 45 degree incline. Perform 8-12 reps of chest supported rows with the heavier pair of dumbbells. When the rep speed slows, or form breaks down (not effectively pulling the shoulder blades back), drop the dumbbells and grab the lighter pair. Then perform rear delt flies followed by "Y"s. End with an isometric bat-wing contraction. This tri-set starts with scapular retraction/depression focusing on the rhomboids and lower traps, moving to a higher retraction focusing on the rear delts and lower/mid traps, then elevation emphasizing the upper traps and ending with a batwing again emphasizing the rhomboids. By fatiguing the traps it is easier to force to the rhomboids to carry the burden of the contraction. Three sets of this at the end of any work out will bring up your upper back development in a hurry. I'd recommend a high frequency approach with this, beginning at twice a week and progressing until you're doing it 5 times a week. Give that progression and month and get back to me on how you feel about your upper back development.
Tuesday, May 1, 2012
Thursday, January 26, 2012
Tickets to the Gun Show
I spent the whole day reading research and analysis of glute activation by "The Glute Guy" Bret Contreras, with the hopes of writing something interesting about how to build more aesthetically pleasing and athletically capable booty. I actually learned a lot today, and definitely have a lot that I need to read, and re-read. My brain is fried though, so you get to read about something that's a little more straightforward.
BUILDING SWEET ARMS
Every guy that's ever lifted a weight has wanted bigger arms. Sure, lots of guys have the primary goal of getting stronger. They may say they don't care about their arm size, but they're lying to themselves. They certainly wouldn't mind having bigger arms, and would probably be pretty excited if they somehow acquired them on accident.
Let's just assume that everyone wants bigger arms, so... how do we get them?
1. Get bigger everywhere else. No, I don't mean going on a massive bulking phase where you add more bodyfat than muscle. I mean getting bigger and stronger in your forearms, posterior chain, and upper back, and adding quality pounds of lean muscle across your entire frame. Why? You arms are an extension of your torso. Your torso is rooted in your legs. You won't be able to express force through your arms without prerequisite strength in your upper back to stabilize your shoulder and strength in your abs/low back/glutes/hamstrings to stabilize the load that's above your center of gravity. Also, the body will be stubborn about adding lean mass in the first place, but if it's going to grow, it will want to do so somewhat symmetrically.
So that's key number one. Get bigger and stronger. I bet you could have figured that out.
2. Use heavy compound movements. Movements that utilize more than one joint send a higher anabolic signal than movements that use a single joint. Multi-joint movements create a higher hormonal reaction and thus a greater anabolic effect. They also provide a greater neural stimulus (and adaptation) which is required to have a high rate of force production.
What would be some good compound movements? Chin-ups are great, as they use the biceps, forearms and upper back. Dips are great, using the triceps, forearms, pecs, and front delts. I'd also add the deadlift, as it uses... pretty much every muscle in the body, including the forearms and upper back (which are obviously important in gaining arm size)
Chins. Dips. Deadlifts. Rows. Presses.
So that's key number 2. Get bigger and stronger in big compound lifts. I bet you could have figured that out.
3. Use fat bars.
A thicker bar has a huge systemic effect on the musculature of the arms. The wider grip makes the forearms work significantly harder, turning on motor units which would otherwise lay dormant. And, forearm size is highly correlated with the ability to add size to the upper arms.
Fat bars, or fat grip attachments also increase the recruitment of the brachialis which is a very underrated element of the upper arm musculature.
4. Perform lifts at different angles, focusing on angles that hit target areas of the muscle.
This is the one area that most meatheads are probably most familiar with. Although, they probably don't have a very good understanding of how to apply it. So, here are some pointers.
The long head of the tricep is lazy. It doesn't like to work unless it's stretched (with the humerus abducted), or unless you're maximally pressing. So, a good way to recruit it is to 1. press heavy, and 2. extend the arm at the elbow with the humerus pulled away from the body. It's also the largest part of the tricep which should comprise roughly 2/3 of the upper arm, so it's kind of important.
I have 2 tips about training the biceps that I'd like to share. The first of which is about exercises with a supinated (palms up) position. If you're using a dumbbell and doing a supinated curl, make sure to grip the dumbbell with your thumb at the top. This will increase the recruitment of the short head of your bicep, which plays a role in wrist rotation. By creating an uneven weight with more torque at the bottom of your palm, you increase the torque on the bicep and thus the tension that must be created by the muscle.
The second tip is a simple rule that has helped me throughout the years. "Row up, curl down." When performing a row, you'll be able to use more weight than you can when you do a curl. So, row with your palms up to increase the bicep activation on the heavier movement. when you curl, curl with your palms down to increase the activation of the brachialis and forearms. This rule is in no way absolute, and should definitely be toyed with as you become more advanced. For beginners though, or an intermediate/advanced trainee who is stalling, it can be a huge help.
Hope these tips help.
-Corey
BUILDING SWEET ARMS
Every guy that's ever lifted a weight has wanted bigger arms. Sure, lots of guys have the primary goal of getting stronger. They may say they don't care about their arm size, but they're lying to themselves. They certainly wouldn't mind having bigger arms, and would probably be pretty excited if they somehow acquired them on accident.
Let's just assume that everyone wants bigger arms, so... how do we get them?
1. Get bigger everywhere else. No, I don't mean going on a massive bulking phase where you add more bodyfat than muscle. I mean getting bigger and stronger in your forearms, posterior chain, and upper back, and adding quality pounds of lean muscle across your entire frame. Why? You arms are an extension of your torso. Your torso is rooted in your legs. You won't be able to express force through your arms without prerequisite strength in your upper back to stabilize your shoulder and strength in your abs/low back/glutes/hamstrings to stabilize the load that's above your center of gravity. Also, the body will be stubborn about adding lean mass in the first place, but if it's going to grow, it will want to do so somewhat symmetrically.
So that's key number one. Get bigger and stronger. I bet you could have figured that out.
2. Use heavy compound movements. Movements that utilize more than one joint send a higher anabolic signal than movements that use a single joint. Multi-joint movements create a higher hormonal reaction and thus a greater anabolic effect. They also provide a greater neural stimulus (and adaptation) which is required to have a high rate of force production.
What would be some good compound movements? Chin-ups are great, as they use the biceps, forearms and upper back. Dips are great, using the triceps, forearms, pecs, and front delts. I'd also add the deadlift, as it uses... pretty much every muscle in the body, including the forearms and upper back (which are obviously important in gaining arm size)
Chins. Dips. Deadlifts. Rows. Presses.
So that's key number 2. Get bigger and stronger in big compound lifts. I bet you could have figured that out.
3. Use fat bars.
A thicker bar has a huge systemic effect on the musculature of the arms. The wider grip makes the forearms work significantly harder, turning on motor units which would otherwise lay dormant. And, forearm size is highly correlated with the ability to add size to the upper arms.
Fat bars, or fat grip attachments also increase the recruitment of the brachialis which is a very underrated element of the upper arm musculature.
4. Perform lifts at different angles, focusing on angles that hit target areas of the muscle.
This is the one area that most meatheads are probably most familiar with. Although, they probably don't have a very good understanding of how to apply it. So, here are some pointers.
The long head of the tricep is lazy. It doesn't like to work unless it's stretched (with the humerus abducted), or unless you're maximally pressing. So, a good way to recruit it is to 1. press heavy, and 2. extend the arm at the elbow with the humerus pulled away from the body. It's also the largest part of the tricep which should comprise roughly 2/3 of the upper arm, so it's kind of important.
I have 2 tips about training the biceps that I'd like to share. The first of which is about exercises with a supinated (palms up) position. If you're using a dumbbell and doing a supinated curl, make sure to grip the dumbbell with your thumb at the top. This will increase the recruitment of the short head of your bicep, which plays a role in wrist rotation. By creating an uneven weight with more torque at the bottom of your palm, you increase the torque on the bicep and thus the tension that must be created by the muscle.
The second tip is a simple rule that has helped me throughout the years. "Row up, curl down." When performing a row, you'll be able to use more weight than you can when you do a curl. So, row with your palms up to increase the bicep activation on the heavier movement. when you curl, curl with your palms down to increase the activation of the brachialis and forearms. This rule is in no way absolute, and should definitely be toyed with as you become more advanced. For beginners though, or an intermediate/advanced trainee who is stalling, it can be a huge help.
Hope these tips help.
-Corey
Wednesday, January 18, 2012
Movement progression
What are the best exercises? I'd answer this with "big movements that use multiple joints and allow you to use the most significant loads possible." This would include movements such as squats, deadlifts, heavy presses, loaded carries, and heavy pulls. So, if I'm building a program for someone, ideally I'll include all of those movement patterns in the program.
Problem is, most people are ill-equipped to perform some or all of the aforementioned movements. The squat, for instance, requires significant strength in the muscles of the abdomen and low-back to stabilize the spine throughout the movement. It also requires a great deal of mobility in the hips, as well as significant strength in the hamstrings and glutes to control the eccentric load of the movement and accelerate the load through the concentric phase to full extension.
That's a lot to digest, but what we're getting at is that while the squat is overall more effective than say a leg extension, single joint movements and assistance work play a part to build a movement. A new trainee may lack the strength and neural coordination to perform all of the tasks involved in squatting simultaneously, but may be able to perform the tasks individually.
To build a squat, I first find movements that are more simple and easier to perform: the plank to practice stabilizing the spine, eccentric hinging to work on pushing back the hips and building strength in the hamstrings, mobility drills to practice internal and external rotation of the femur, etc.
Eventually the trainee will master these intermediate tasks and will be ready to progress to some form of squatting. I like goblet box squats (dumbbell or kettlebell) as an introductory movement, as they force the trainee to stay upright and give them a target for depth. Next I'd either manipulate the depth of the box or the load until they can squat 45 lbs at full depth, with the pelvis being lower than their knee while maintaining a neutral spine. 45 lbs is a relatively arbitrary load, but it is the weight of the standard olympic barbell, which would allow the trainee to transition to the barbell front squat and then the barbell back squat.Other tools in the toolbox would include unilateral movements and movements isolating the hip and knee extensors/flexors. The options are almost endless, and that's part of the fun of training. You get to experiment with your body and push it in ways its never been pushed before. The trick though, is to do it without hurting yourself and in a way in which your body can effectively adapt.
My point is that programs should be of appropriate load, with movements that can be completed properly. If you can't do a movement through a full range of motion, then you can't do the movement. The best option is to have a qualified trainer assess your movement capabilities and build a program to address your imbalances and help you progress to more advanced movements. Feel free to videotape yourself performing any of these movements and send them in. Or, as always, contact me and set up an appointment.
-Corey
Problem is, most people are ill-equipped to perform some or all of the aforementioned movements. The squat, for instance, requires significant strength in the muscles of the abdomen and low-back to stabilize the spine throughout the movement. It also requires a great deal of mobility in the hips, as well as significant strength in the hamstrings and glutes to control the eccentric load of the movement and accelerate the load through the concentric phase to full extension.
That's a lot to digest, but what we're getting at is that while the squat is overall more effective than say a leg extension, single joint movements and assistance work play a part to build a movement. A new trainee may lack the strength and neural coordination to perform all of the tasks involved in squatting simultaneously, but may be able to perform the tasks individually.
To build a squat, I first find movements that are more simple and easier to perform: the plank to practice stabilizing the spine, eccentric hinging to work on pushing back the hips and building strength in the hamstrings, mobility drills to practice internal and external rotation of the femur, etc.
Eventually the trainee will master these intermediate tasks and will be ready to progress to some form of squatting. I like goblet box squats (dumbbell or kettlebell) as an introductory movement, as they force the trainee to stay upright and give them a target for depth. Next I'd either manipulate the depth of the box or the load until they can squat 45 lbs at full depth, with the pelvis being lower than their knee while maintaining a neutral spine. 45 lbs is a relatively arbitrary load, but it is the weight of the standard olympic barbell, which would allow the trainee to transition to the barbell front squat and then the barbell back squat.Other tools in the toolbox would include unilateral movements and movements isolating the hip and knee extensors/flexors. The options are almost endless, and that's part of the fun of training. You get to experiment with your body and push it in ways its never been pushed before. The trick though, is to do it without hurting yourself and in a way in which your body can effectively adapt.
My point is that programs should be of appropriate load, with movements that can be completed properly. If you can't do a movement through a full range of motion, then you can't do the movement. The best option is to have a qualified trainer assess your movement capabilities and build a program to address your imbalances and help you progress to more advanced movements. Feel free to videotape yourself performing any of these movements and send them in. Or, as always, contact me and set up an appointment.
-Corey
Monday, January 9, 2012
What's the best training system?
The one you’re not doing. Seriously, if you’re an anaerobically trained power-athlete, then aerobic training will kick your butt. If you’re an aerobically trained athlete, then shorter and more intense exercise will kick your butt.
Every training protocol works for awhile. Anything.
If you aren’t exercising at all and start exercising, then even the most low-intensity exercise possible will still create a training effect. At some point, the body will adapt to this stimulus, and some variable will need to be tweaked to continue seeing results. This could be the intensity, duration, or frequency of the exercise(s), or a multitude of other factors that relate to the overall structure of a program.
This is part of the reason why training protocols like P90X or Crossfit work, but aren’t optimal. The loading (aerobic intensity, weight of exercise, volume of exercise, etc.) is completely arbitrary. I’ll admit that in my limited viewing of P90X that the program seems to be somewhat adjustable to different fitness levels, but it’s still really arbitrary. 1 hour of work is an arbitrary duration. 5 pounds is an arbitrary load. 20 reps is an arbitrary number.
Training should be specific and appropriate. Arbitrary loads may be effective for a time, but a specific and appropriate training protocol will always be a more optimum route.
I will certainly write more about this in the future. In the meantime, try to select a program written by a qualified professional that has a built in mode of progression, and seems appropriate for your experience level. If you'd like to discuss your training with me personally, you can email me through this blog, or stop by Wilson's Fitness in downtown Columbia, MO and schedule an appointment.
-Corey
Passion Trumps Everything -Dave Tate
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