Learning New Tricks

Olympic lifts often are called the best moves anyone can add to their routines because they work so many muscles so effectively.

But they're damn tough to learn. Last night at Velocity I was trying to get the clean down. And doing it correctly was difficult. I had the help of Marco the trainer and an Olympic skeleton sledder.

I know that with time I'll get it down, and then I'll begin to reap the benefits. Beyond that though, I love the idea that there always are new ways to challenge yourself when it comes to fitness.

Better at 40

Trainer Josh Hills shows what you can accomplish when you're 40. And Turbulence Training creator Craig Ballantyne has an interview with Fit Over 40 co-author Jon Benson.

What Not to Do at the Gym

Yesterday at the gym I watched a woman read the paper not only between sets on the leg adduction machine but also during them. That said one thing to me -- she wasn't working very hard. You ought to concentrate on the task at hand because you'll get more out of it. And you want to take on tasks that are difficult enough that they demand some concentration (in other words, challenge yourself).

So read the paper at home with a cup of coffee. Come to the gym ready to work. Or as some trainers say, get your mind right.

One Great Workout Plan

When I got sick, I was on the last week of a year-long workout plan from Men's Health. It's the Homegrown Muscle plan developed by Mike Mejia. The plan comes from the magazine's 2005 poster workouts, but it's still among the most popular pieces of MensHealth.com judging by discussions about it on the message boards.

So if you're looking for something new, give it a try. One note: I did modify pieces somewhat. For instance, in Phase 1 I expanded the rest periods between supersets because I found myself too fatigued, which led to some lousy form on the next superset. Also, I do know of one woman who tried and liked the program.

Now for the Comeback

Tonight is just my second time lifting since I got sick a couple of weeks ago -- and I'm still feeling the effects of my first trip back. Two days ago I did squats, pull-ups and bench presses, and I feel sore nearly everywhere.

One thing I definitely noticed was that nearly two weeks away from weights seemed sap my strength more than it had in the past. Yes, we all need time off -- and I'm going to watch that in the future -- but two weeks may have been too much. Or maybe it was just how sick I ended up being. The fever I had really wiped me out.

Now, though, I'm determined to start gaining strength and making real progress.