Please Limit Your Usage

That's what a sign in the cardio area of my gym says -- please limit your usage. The idea, of course, is that so many people want to get on those elliptical machines and treadmills that you need to limit the time you spend on them.

But I know how to limit your usage -- do something else. People spend far too much time on those machines, and get too few results. There are times when it seems like the same people are on them when I start and finish my workout, which includes cardio.

Here was my cardio tonight: one-arm dumbbell snatches, four per arm; five box jumps; 10 ice skaters (jumping side to side quickly as if you're skating); eight burpees; and five medicine ball throw-downs (raise it over your head and using your core throw it straight down).

Run through eight sets, each of which took about a minute, with 30 seconds of rest between each one, and I was done. In other words, no time at all. And I promise you I worked harder than anyone on any of those machines.

Protect Your Shoulders

I still remember how it happened. I was doing a decline bench press and suddenly there was a sharp pain in my left shoulder.

But I was lucky. I didn't need surgery and simply had to take two weeks off.

I also learned a lesson. Shoulders are fragile.

Super-trainer Keith Scott recently pointed out five ways to wreck you shoulders. One of the top ways involves the bench press, a favorite of many.

Quit Looking in the Mirror

The recent Outside story on Gym Jones reminded me of another story the magazine had not too long ago about a different sort of gym, this one called the Monkey Bar Gym.

I love Monkey Bar's philosophy because it's all about creating a workout that's fun and that plays off how our bodies actually move. The gym itself also has no mirrors. The results are apparently impressive. You can sign up for workouts online.

Get Off the Ball, Part 2

I've complained before about people who do the wrong exercises on unstable surfaces. Now, Dr. John Berardi, someone who knows a lot about fitness and nutrition, has sent out an email that addresses the topic. Here it is:

Wobble boards, foam pads, swis balls, bosu balls, and inflatable rubber discs...

You'll find them in most gyms and training facilities nowadays. In fact, chances are you've used these types of devices yourself.

But the big question is this...

Could it really be possible that these devices actually INCREASE your chances of injury - while DECREASING your ability to get stronger?

Sadly, the answer is yes...

Now, don't get me wrong. I'm not saying "unstable surface training" is bad. Indeed, there are some very good uses of these types of boards and balls.

However, without a proper understanding of when to use unstable surface training (and a thorough understanding of why), the risks go WAY up while the benefits go way down.

Excitingly, my good friend Eric Cressey has just released a fantastic book called: "The Truth About Unstable Surfaces Training."

This book is a culmination of more than three years of research, experimentation, and analysis. In fact, the foundation of this book is based on Cressey's own research at the University of Connecticut. The rest is based on his experience coaching high level athletes.

In "The Truth About Unstable Surfaces Training" Cressey will walk you through the following:

* The origins of unstable surface training

* The problems with research-to-date on unstable surface training, and why you've been mislead

* The difference between balance and stability

* The five factors affecting one's stability, and how you can modify them to become a more stable athlete

* How unstable surfaces alter muscular recruitment patterns - and how you can use those alterations to your advantage or disadvantage

* The actual science - and research data - that quantifiably justifies or refutes specific uses of unstable surface training

* Guidelines for when and how to implement unstable surface training to maximize training efficiency and help you avoid wasting time and effort

* How unstable surface training can help or hinder performance in different athletes

* How unstable surfaces can increase the risk of injury in some populations, while actually rehabilitating others

* Guidelines for alternative, more sport-specific instability approaches when unstable surface training is not the best avenue to pursue

* 21 different stability progression models encompassing over 50 exercises with photos and descriptions

* How to train balance for maximum functional carryover and superior athletic performance

If you've ever trained using unstable surfaces (i.e. the
devices discussed above) or have always wanted to give it a
try, you absolutely need to have this book in your library.
The lessons you'll learn will be invaluable.

Click here to learn more about Cressey's new book:

Until next time,
JB

The Little Things

Tonight as I was doing hanging leg raises, I was having a tough time getting my legs as high as I wanted. Then I simply shifted where I was looking -- straight ahead instead of slightly down -- and I was fine.

My theory is that the subtle shift aligned my body differently, and more correctly.

I'm sure there are so many other examples when it comes to form. This again shows that paying attention to form always pays off.

By the way, I see far too many people doing hanging leg raises using those contraptions you rest your upper arms in, even people who've done them for a long time. It's fine to start out using them but move on to using no support and simply hanging from something. You'll get a much better core workout. Remember to always brace your core when you do them to keep your body from swaying.

Another Reason to Dump Low-Intensity Cardio

As I've noted many times before, I've feel better, enjoy my cardio more, save time and have lost body fat since switching to high-intensity intervals instead of going for a 30-minute run or something along those lines.

Super-trainer Craig Ballantyne recently wrote about a new study that backs up the benefits of high-intensity cardio.

Maybe It's Just Me

I've felt a bit rundown lately and that has run over to my gym time. But it took something as simple as a video to get me excited about working out again.

I was scouting around the Web for more info on something called Gym Jones, which is featured in the latest Outside magazine. It came from the CrossFit movement.

As I was looking around for more, I came across this video. Gym Jones was used to train the actors for "300," and the video shows a bit of the training.

Why did it inspire me? Simple -- it looks fun. As I said, maybe it's just me.


Gym Jones - Captain in 300 Film - The most popular videos are a click away

Get Up, Stand Up

It's simple -- too many people do too many exercises sitting down. Walk into any gym and you see it all over the place. Many machines, of course, encourage this behavior.

But it actually makes for a worse workout, as super-trainer Keith Scott recently pointed out. Think about it. Sitting down most often makes a move easier. Standing up makes it harder. It also calls more of your body into action.

Keith also recently posted a humorous video that takes on this and other things people do wrong at the gym. Take a look.

Doing More With Less

Since I get bored fairly easily with various parts of my workout, I always try to come up with things to shake it up. So when the mere thought of coming up with yet another interval plan for the yoga studio at my gym seemed boring, I decided to see what I could do in rest of the gym. And I wanted to do it with the least amount of space possible, simply for the challenge.

So over my last couple of workouts, here's what I did:

Interval workout No. 1: quick steps on a low aerobics step (putting each toe on the step one after another as quickly as possible, 10 each foot); lateral jumps on a bench (jump sideways onto a bench, quickly off of it, then back on it sideways, four times back and forth); 10 mountain climbers; five times simply jumping onto the bench.

Each set took 30 to 45 seconds.

Interval workout No. 2: I started in the pushup position and popped up quickly to my feet, just like I do on a surfboard; then fast step ups on a stool about a foot high, eight each foot; then the lateral jumps; then I grabbed a heavy medicine ball, raised it over my head and quickly slammed it down to the floor, mainly using my core to propel to movement.

That one took about 45 seconds.

Run through eight of those with a minute or so rest between each and you've got a great interval workout.

Plus, each one was done in a tiny amount of space, proving that you can workout just about anywhere. And here's the other thing -- at the end of each interval, I had a hard time catching my breath.