"Hyper-Extension... a misnomer." by Corey Springer

"Hyper-Extension... a misnomer."

By Corey Springer
aka “Narkissos”
Owner of: Apollo Fitness Barbados & NarkSide Nutrition

Hyper-extensions...

So many trainees, newbs and veterans alike, rely on this exercise for posterior strengthening.

Truth be told, it's a simple and almost sexy exercise. Certainly more sexy than deadlifts, and squats.

Certainly safer... right?

Not necessarily.

This however is another discussion altogether.

This particular, albeit brief, article refers to exercise execution.

I see so many people doing this exercise... and rather incorrectly to boot.

I think the greatest misconception stems from the name of the exercise: "Hyper-extensions".

"Hyper-extensions" denote "the excessive extension of a limb or joint".

It is important to note 'excessive' in this definition.. as this exactly the manner in which lumbar-'hyperextensions' are usually executed.

...At least this is normative execution as viewable in gyms across the country.

Upon asking any trainee his reasoning behind 'hyper-extending' his spine on the exercise, the common response follows this line: "Well duh dude..It's necessary for the full contraction of the spinal erectors, glutes, and hamstrings..."

My question to the average trainee would be: is it really?

Hyper-extending the spine for the above reason makes as much sense as locking out the knees during a squat.

Think about it... Do you walk around with you back hyper-extended?

What are the primary roles of the core musculature... and the posterior chain in relation to the muscles of the core?

What is?

The maintenance of posture of course.

Transposing the positioning of the torso while erect to the parallel-to-floor positioning of the torso during the execution of the exercise, can you see the sense in the hyper-extension of the spine?

I can't.

Further... It should be duly noted, when people move out of the natural plane of movement, they get injured.

This is often the case with individuals and hyper-extensions.

Ok... that being said... How do i execute MY hyper-extensions?

When seeking to direct maximum stress to my erectors...I stop at the point where my torso is parallel to the floor.

When seeking to minimize erector recruitment, thus directing stress to glutes and hamstrings primarily, i stop just short of parallel.

I believe that the major failings in most people's training regimes lays in their inability to make contact with the target musculature.

When my torso is parallel to the floor... i can generate a full contraction through-out my posterior chain.

This should be so for all trainees.. providing that they too are able to make that connection with the target musculature.

Be safe my friends.

-Corey Springer

Copyright ©2007-2008 Apollo Fitness Barbados

"How often should i train my abs??" by Corey Springer

How often should i train my abs??

By Corey Springer
aka “Narkissos”
Owner of: Apollo Fitness Barbados & NarkSide Nutrition

I get this question where-ever i turn: Abs being the showcase muscle most representative of: a highly conditioned state; and general sexiness…

This being said, the general public, as influenced by media and brainwashed by the ‘no pain no gain’ dogma, believes that you must annihilate them to get results.

Furthermore, a lot of ‘exercise gurus’ quoting a number of dubious sources claim that, because the size and composition of the muscle fibers which make up the abdominal wall, the best route to getting the results you want is to annhilate themn daily.

This couldn’t be further from the truth.

Furthermore… It is simply illogical.

For the record…I don’t train abs directly.

Unless there’s a definate core weakness (as is a common manifestation in middle-aged sedentary individuals).. or you’re training for a sport-specific purpose.. i don’t think there’s a reason to train ‘em directly.

Why?

¤ABs are constantly firing statically to maintain postural integrity. So logically, if you strive to maintain good posture and exercise form… your abs will be working against resistance while lifting. This means that they will get overloaded… and they’ll grow.

What?

You say indirect stimulation isn’t enough?

I say… then you obviously haven’t been training very long.

Look at athletes who train the ‘Big three’ lifts exclusively: Bench; squats; Deadlifts.

They’re thick from head-to-toe.

Anyway.

With relation to the core question: “how regularly should you train abs?”

My answer would be in the form of another question: “how regularly should you, or do you, train other bodyparts?”

Remember the body is a sum of parts working in synergy.

Energy reserves are taxed systemically.

Thus while abs may recover relatively quickly as compared to other bodyparts, this is no reason to train them more regularly than other bodyparts.

Why flirt with the risk of dipping into the recuperative reserves to the point where it curtails recovery for other bodyparts?

With regard to the core question again: “”how regularly should you train abs?”

I say optimally twice per week… no more than that.

This is however but a generic template.

Recuperative ability differs from individual to individual… Thus in the formulation of a plan of attack, ones individual recuperative ability should be factored in.

Some people can train everything twice per week..training 6 days in a row, while still making progress.

Some people can’t train anything more than once per week… and may find that training more frequently that every other day quickly leads to over-training.

Ok…

But what’s this mean for the beginner.. you know, the guy or gal who has no idea who their body will respond to changes in exercise frequency?

Well basically… start at the middle of the spectrum.

Start with training abs twice per week.

If you continue to make progress… stick with it.

If overall your progress stagnates… and this state is compounded with feelings of overall fatigue; irritability, etc. then cut back. These signs are indicative of over-training.

Good luck

-Corey Springer

Copyright ©2007-2008 Apollo Fitness Barbados

"Lower-body training for the Moderately Obese." by Corey Springer

Narkissos: Lower-body training for the Moderately Obese.

By Corey Springer
aka “Narkissos”
Owner of: Apollo Fitness Barbados & NarkSide Nutrition

In reviewing that type of articles I’ve written to date I’ve realized that I’ve left out a certain group of individuals.

This would be, the moderately Obese.

I’ll attempt to rectify this monumental error now with this article.


Lower-body training for the Moderately Obese

I’ve had to train a couple of my dear friends of late.

Some were male. Some were female.

Some were middle-income. Some were in the higher-income bracket.

Their common factor?

Obesity.

Or rather, the obesity-related inability to fit into a number of exercise stations.

This, coupled with general inflexibility and muscular imbalances, required that i re-think my plan of attack.

In this article, I’ll outline my modified approach to leg-training.

The exercises:

I’ve found that my heavier clients feel awkward in the leg press, leg-extension, and leg-curl stations.

Thus this leg routine is based entirely around bodyweight and free weight exercises.

The exercises utilized are:

For Hamstrings:

* Deadlifts [Regular deadlifts; Romanian deadlifts; Laying Hip Thrusts**]

For Quadriceps:

* Bodyweight squats; Dumbbell Squats

For Calves:

* Bodyweight calf-raises

**NB: Stiff-leg deadlifts weren’t included because heavier clients tend to have impaired flexibility.

Very Simple… Very straight-forward. Very effective.


The routine

Ok.. now we put it together.

The workout:

Weeks 1-6

General warm-up: 5-10 minutes of moderate-intensity walking, followed by 5 minutes of hamstring and quadricep stretching.

Bodyweight Squats: 5 sets: 15 reps each set

Comments: Use a stance which is about 3″ outside of shoulder-width. I’ve found that wider stances are better tolerated by ‘heavier’ people. Should 15 reps be too easy, incorporate a dumbbell on sets 3-5


Romanian Deadlifts: 5 sets: 15 reps each set

Comments: Use a narrow stance here: shoulder-width, or inside shoulder-width. I’ve found that narrower stances are more comfortable for heavier trainees. I’ve also found that laying down between sets, with legs elevated, helps to alleviate any lower back ‘burning’ sensations which occur.


Standing Bodyweight Calf-raises: 5 sets: 15 reps each set.

Comments: These are pretty straight-forward. Remember to stretch between sets


Weeks 7-12

General warm-up: 5-10 minutes of moderate-intensity walking, followed by 5 minutes of hamstring and quadricep stretching.


Bodyweight Squats: 5 sets: 15 reps each set

Comments: Should 15 reps be too easy, incorporate a dumbbell on sets 3-5


Regular Deadlifts: 3 sets: 10 reps each set
Romanian Deadlifts: 3 sets: 10 reps each set

Comments: Stretch hamstrings between sets. You may’ve realized that we’re targeting the posterior chain. This is because this is usually a very weak area in the obese. Postural problems and lower back and neck pain can usually be attributed to this.


Standing Bodyweight Calf-raises: 5 sets: 15 reps each set.

Comments: Make it a priority to stretch between sets


Weeks 13-18

General warm-up: 5-10 minutes of moderate-intensity walking, followed by 5 minutes of hamstring and quadricep stretching.


Bodyweight Squats: 1 sets: 15 reps

Dumbbell Squats: 4 sets: 15 reps each set

Comments: Keep torso upright tru-out


Romanian Deadlifts: 4 sets: 15 reps each set

Comments: Stretch hamstrings between sets


Laying Hip-thrusts: 4 sets: 15 reps each set

Comments: These can be done laying flat on your back… or with the soles of your feet resting on an elevated surface, like a bench or step-up block used in aerobic classes.

Basic exeuction: Lay on your back. Place the soles of your feet flat on the floor. Pull your heels in towards your buttocks… as close you can get ‘em. Place your arms at your sides for support. This is the start position. From here… squeeze your butt and hamstrings… while simultaneously thrusting your pelvis forward. This should lift your butt from the floor. Hold this position for a 2-count, and then lower slowly to the floor.


[Combination lift:] Partial Squat to Calf-raises: 5 sets: 15 reps each set.

Comments: Squat down 1/4 way… Your quads/hams should be already taxed from the preceding exercises. Pause in the bottom position and explode to full-extension. At full extension, raise on to the balls of your feet and hold that position for a count before returning to the floor.


Additional notes

I’ve written this workout with the fitness newbie in mind… so bear with me as i break it down into phases.

I’ve outlined each phase as 6 weeks in duration… but, duration can be extended as required by the trainee.

Phase 1 will be the acclimation phase.

This phase will be lower in volume, allowing the first-time trainee to break slowly into working out.

Each phase phase to follow will be more intense that one which directly precedes it.

Please get the clearance of a medical practitioner prior to commencing.

Good luck!

-CNS

Copyright ©2007-2008 Apollo Fitness Barbados

“Hey Narkissos… I have lagging Hams!!!” by Corey Springer

Narkissos… I have lagging Hams!!! Part 1

The hamstrings are a commonly neglected muscle complex. ‘Out of sight, out of mind’ is the usually underlying precept of hamstring training… and the main reason for their underdevelopment. True, hamstrings aren’t a ’sexy’ showpiece muscle like the biceps of the upper arm… but under-development is never sexy. Furthermore, underdeveloped hamstrings can place you at risk for knee, hip, and lowerback injury.

With that in mind…Here’s my 12 week shock approach for lagging hamstrings.

The first 6 weeks will center around the modification of one exercise: laying leg-curls.

The second 6 weeks will centre around this modification, but we’ll also add a second modified exercise: laying leg-curls; Stiff-Leg Deadlifts

This goes contrary with the ‘more is better’ mindset… but, when did i ever claim to be non-controversial?

Weeks 1-6: Leg curl 21’s

Most of you who’ve been around the weight-training scene have been exposed to 21’s before. You know, that exercise where the biceps are worked through 3 different range-of-motions in one set:

7 full range reps
7 partial reps, from mid-point to the top of the movement
7 partial reps, from the bottom of the exercise to the mid-point

‘21′ is an arbitrary number though… But the concept of partials coupled with full range reps, i’ve used in a number of training phases… bringing my hamstrings up to the point where they are my best bodypart.

Narkissos… I have lagging Hams!!! Part 2

So… My Hamstring 21’s:

I should note that ‘21′ is a misnomer, as you’ll end up doing more than 21 reps per set.

First off, we’ll warm up with 2 sets of full range laying leg-curls.

Fully warmed up we’ll move on to the work-sets.

**NB: we won’t be doing more than 3 worksets per session

Worksets:

Select a weight that is 20-25% heavier than your 6-8 rep max would be during full range reps.

We’ll use this weight to overload your hams through the upper range-of-motion (ROM) of the exercise. The ‘upper range’ is from the point of full contraction (where the lower leg is at a 90º angle as compared to the upper leg).. to the mid point (where the lower leg is at a 45º angle as compared to the upper leg). These consitute ‘Half reps’ …and are slow and controlled.

When no more ‘half-reps’ can be acheived through the upper ROM.. Lower the weight to full extension.

From this position, we’ll do ‘half-reps’ from the point of full extension to the mid-point.

When failure is reached..Then we’ll have a training partner assist us through FULL ROM reps.. Obviously, you will be unable to complete these on your own.

These’ll be forced reps …where you control the negative completely.

When you can no longer control the negative…drop the weight by half..and complete unassisted full ROM reps til failure.

This constitutes one set.

A breakdown:

e.g. you normally legcurl 90 lbs on work-set.

You load on 115 lbs instead and do slow and controlled half-reps til failure.

A rep’s range of motion starts at the glute..and ends at about 45º knee flexion.. or half-way tru the range of motion.

From there..the descent is stopped and you return to the top. When you can’t stop the descent at that point anymore.. you lower the weight to full extension and do half-reps til failure.

When you can no longer initiate a rep on your own, get your partner to take you tru a compliment of forced reps..your part of which is to control the negative completely.

When you can no longer control the descent period… have your partner reduce the weight to 50 lbs. From there, you rep out.

**NB:

Keep your glutes down through-out the exercise as opposed to sticking out, as is easy to do.

Keep hips neutral as well… No swivelling to make the movement easier.

Between sets, stretch your hams.

Narkissos… i have lagging Hams!!! Part 3

Ok… so You’ve made it through 6 weeks. What’s next you ask?

Rest.

Yes.. that’s right: Rest.

We’ve been pushing the envelope somewhat… so now it’s time to back peddle so as not to stagnate, or worse yet: regress.

‘Rest’ will consist of maintenance training for 4 weeks.

‘Maintenance Training:

4 working sets of standing or laying leg-curls… once per week.

Each set should stop just short of absolute failure.

Narkissos… i have lagging Hams!!! Part 4

Ok.. so the 4-week rest period has left you anxious and ready for more hasn’t it?

What’s next?

Another 6-week shocker:

Weeks 6-12:

Our two core exercises will be the laying leg-curl, and the stiff-leg deadlift(SLDL)… but with a twist.

Firstly, the two exercises will be done one directly after the other: a technique commonly called a ’superset’.

Secondly, the stiff-leg deadlift will be done on a platform… increasing the range-of-motion of this exercise… and thus the fiber recruitment.

Execution:

Set up your SLDL station as close to the laying leg-curl station as possible.

This is necessary as minimum rest between transitions is essential.

Set the SLDL bar with a weight that you normally get 10

Also, set up a 6″ platform… We’ll get back to this in a minute.

We’ll warm up with 2 sets of hyper-extentions, and 1 set of leg-curls..then we’ll get into the meat of the matter.

Worksets:

We’ll be doing 3 work sets per session…taking each set past failure.

The first exercise in the superset will be the laying leg-curl.

Our goal reps per set for this exercise will be 20 reps.

Choose a weight that is your usual 12 rep max.

Upon failure… Have your training partner assist you to the full compliment of reps.. past failure.

Directly upon reaching 20 reps… Go to Stiff-leg deadlifts: attempting to lower the bar, on each rep, to your instep.

Being on a platform increases the range-of-motion.. as normally, before the bar reached you instep, the plates would make contact with the floor.

Take each set of SLDLs just short of absolute failure… The stretch is the emphasis of the inclusion of this exercise.

On each set, you’ll fail earlier and earlier on the laying leg-curls… but it is fundamental that the rep-range be met.

I’ve used this routine a number of times in the past.. especially in contest prep. In doing so, i’ve made improvements from session to session.. and from phase to phase.

Try it.

You won’t be disappointed!

-Narkissos

Copyright ©2007-2008 Apollo Fitness Barbados

"An Argument for the Viability of Soy as a primary protein source" by Corey Springer

An Argument for the Viability of Soy as a primary protein source

by Corey Springer aka “Narkissos”

Ok… I’m about to rant. I may or may not reference my claims at the end.

Bear with me… I just saw this pic on bodybuilding.com and it sent me into a frenzy!

Review the image above…especially the statement to which the arrow is pointing.

To those who cannot view the image, it reads: “The only downfall, is the exclusion of egg protein, and the fact that soy can give males the female looking pec syndrome”.

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How many times have you heard this yourself?

“Soy protein should be avoided by males…simply because it is oestrogenic… i.e. it’ll make you grow tits”.

Amazing then, that there’re vegetarian bodybuilders out there, shredded to the bone…who use soy as their sole protein source.

Amazing, in that soy, being so oestrogenic, must surely encourage female-pattern fat deposition and a myriad of other conditions.

Mustn’t it?

It’s scaremongering.

My advice?

Don’t buy the scaremongering.

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The Discussion:

There are numerous phytochemicals in Soy.

Some are oestrogenic…some aren’t.

With specific reference to the oestrogenic compounds:

You are honestly more at risk of oestrogen-related physiological change from environmental estrogens like those used in the production of plastics.

As mentioned above, some of these compounds aren’t oestrogenic.

There are some of these phytochemicals which normalise the hormonal environment: adaptogenic compounds.

Soy protein itself is very versatile.

Let me reiterate: Soy is very versatile.

This isn’t with specific reference to how it can be consumed. For the purpose of this argument, I am referring to its role in the bodybuilding lifestyle.

This is increasingly apparent while dieting..as its relatively high BCAA content, especially the leucine content, have a distinct protein-sparing effect.

Soy isoflavones, specifically the nonestrogenic ligands which bind the estrogen-related receptors, contribute to the lipolytic effect.(1)

Some argue that it increases thyroid output, but the jury is out on that claim.(2)

Anyway, as I was saying: The protein-sparing and lypolitic influences are especially important when metabolism stagnates during a caloric restriction phase.

Add soy’s ability to decrease oxidative stress(3) to the mix, and you have one all-round great supplemental addition.

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Oestrogenic Activity:

The correlation drawn between the potential estrogenicity of soy stems from the use of soy’s phytoestrogen as a form of oestro-HRT for females.

The fact of the matter is the ‘phytoestrogens’ marketed for females are misnomered.

‘Adaptogens’ would be a better term for the spectrum… as the activity is akin to such.

Sure, some of the phytonutrients are estrogenic in nature… but just like the anti-estrogenic compounds in cruciferous vegetables, the amount of the byproduct one’d have to consume to be affected negates the possibility of being so affected.

Think about it.

How many hundreds of pounds of soy do you think goes into each bottle of HRT-’phytoestrogens’?

You are more at risk with regard to environmental estrogens.. as these are more pervasive, more destructive…and unavoidable.

Personally i consume a lot of soy..and when it’s in my diet i get harder by the day.

I can attest to its benefits.

Soy-containing protein blends have been my mainstay for years.

In fact, at this very moment I’m consuming oats cooked with soy protein.

I’ve found that soy gets me very very hard… muscularly.

No water retention etc.

Which is VERY interesting.. as pundits would suggest that the oestrogenic factions would promote female pattern fat deposition etc…exacerbated by my body’s naturally high estrogen levels (due to high aromatase activity).

However… no water.. ever (as long as soy is administered…)

---

Conclusion:
Adaptogens… remember the term from above?

These phytochemicals in soy normalize the hormonal environment.

Consider my hormonal matrix ‘normalized’.

-CNS
Owner of: Apollo Fitness Barbados
& “The Narkside”: The Caribbean’s Premier Fitness Forum

References:

1. Ricketts ML, Moore DD, Banz WJ, Mezei O, Shay NF.Molecular mechanisms of action of the soy isoflavones includes activation of promiscuous nuclear receptors.J Nutr Biochem. 2005 Jun;16(6):321-30.
2. Messina M, Redmond G. “Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature.” 2006 Mar;16(3):249-58.
3. Azadbakht L, Kimiagar M, Mehrabi Y, Esmaillzadeh A, Hu FB, Willett WC. Dietary soya intake alters plasma antioxidant status and lipid peroxidation in postmenopausal women with the metabolic syndrome. Br J Nutr. 2007 Oct;98(4):807-13. Epub 2007 May 17

Copyright ©2007-2008 Apollo Fitness Barbados