We are glad to announce to launch Tribustol Plus,an ever expanding membership program including personal training.guidance from the creator of Tribustol,more and more features for the members including training videos,discussion forum is coming soon.

Most awesome news is it is now FREE for the time being with every purchase of Tribustol .

Tribustol

The Supplement Industry Has Not Seen Anything Like This Since Creatine!

If you’re tired of trying ‘anabolic’ supplements that never work, or trying to figure out the next complicated hormone precursor stack, then read on.Tribustol may just be the supplement you’ve been searching for.

Tribustol

When should you get off from training the Big Lifts- Or do you hang on to them with such Sacredness as the farmer hangs on to his tools or the Preacher Man hangs on to his Bible.  I know how dogmatic Powerlifters can be about their training.  I have been around the Weightlifting Arena all my life.  I spent this year working closely by sponsoring Powelifting Meets and consultanting with some National level Powerlifters.  The more time I spend around Powerlifters the more I see them training the Big 3 lifts with no significant break or rotation of the Big 3 Lifts aka Bench Press, Squat and Deadlift.

This article is about learning or suggestioning on how to take breaks from your primary lifts in order to rest your body from them and secondly to make better gains of strength later down the road.  I was surprise to learn that Benchers dont get off the Bench and Squaters dont like to lay off the Squats.  But this is exactly what a Lifter should do every 8-12 weeks of training heavy with these lifts.

My opinion stems from the basis of using 2 very important principles in training; Specificity and Periodization training.  Whether it be a runner, swimmer or in this case weightlifting most of us will apply the first one Specificity.  Meaning we are training specifically with the Sport or Exercise at hand.  The second principle mentioned is Periodization a concept devloped by a Swimming Coach in the good ‘ol USA back in the early 1960′s. The Idea of Periodization is how to strategize long term training of either a given sport or in this case weighlifting exercise/s. Eastern Block Coaches learned this Theory and Ran with it!  I know this because my mentor Professor Spassov told me so (currently Univ. Tx former Coach of Bulgaria).  They the Eastern European Coaching Community quickly learned that the Body’s Endrocrine System under heavy stress and continous training of a given lift/sport would burn out after a given time of 8-16 weeks.Thereby, the theory of Periodization made sense!  Therefore it was important to change the training variables of intensity and selection of exercise/sport.  Allowing training in some other fashion without losing strength.

How do we apply this to Powerlifting?  We already identified 2 important principles specificity and the long term training in a strategic manner/Periodization.  Simply cycling off the Primary lifts in Powerlifting Bench Press, Squat, Deadlift for 8 weeks or so.  During this change of training program by substituting;

1. Bench Press substitutes:Incline Bench Press, Machine Bench Press or Dumbell Bench Press.
   • Do not train with any low reps use higher reps such as 10 reps.
   • By using higher reps such as 10′s this will dictate lower intensity estimating at 75%
2. Squats Substitute:  Step Up Squat, 1 leg squat, hack squats or simply use machine leg exercises such as leg press.  Rule of thumb it must be a leg exercise that is basic involving at least 2 joints (knees&hip joints).
   • Apply the training intensity low and reps high as mentioned above.
   • Step Up are considered a great substitute for the Back Squat because it works the legs very well without placing heavy stress on the low back.  This exercise came highly recommended by Professor Spassov himself.
3. DeadLift Substitute: Power Cleans (light weight), Modified Olympic Lifts (Hang Snatch, Clean/Press)
   • Apply low intensity 65-75% or another good method for these exercises is using percentage of body weight.  50-75% of bodweigtht is good measure. Keep reps 5-10.
   • If these lifts are new to you they will seem awkard dont get discouraged. Take the time to learn the new lifts because they will tranfer a new stimilus of strength to the deadlift.  Since the body develops faster reaction time from such lifts this will enable the weight to be pulled more effectively off the ground in the deadlift.

*Note: Strong Man/Wrestler-Mark Henry became a successful Deadlifter by building a foundtion of strength by first being a olympic lifter under Professor Spassov’s guidence and trainng.

How Long Do I stay off Powerlifting Exercises?  Good question!  Based on personal experience and training other lifters the same amount of time devoted to the primary lifts should equal time off.  At least 6 weeks.  I managed to peak in the Bench Press in 8 weeks and then strength plateau therefore 8 weeks was taken off the Bench Press.

I know what your thinking…If I lay off my Powerlifts I will lose my strength gains!!  Yes and No. Initially the body will welcome the refresh change of exercises and change of intensity allowing those worn out adrenals to be re-strengthen.  Secondly, take this time to heal those nagging injuries, and your mind will also feel refreshed too.  Another encouraging fact is once you cycle back on your primay lifts (BP,Sq,Dlift) you will be able to regain the strength gains you peak at  by the 2-4 th week into your training.  This will be a good sign your body is on the right track!

In closing,  I can appreciate the dedication of the Powerlifter, this year I saw some impressive performances.  There is always good talented athletes out there performing well.  For long term gains in strength and minimizing burn out or injuries lay off the Big 3 lifts with the appropiate time off from them and create a workout program in the interum that will maintain one’s strength or in some cases help compliment your next training cycle of the Big 3.

As the old Powerlifting Proverbs says “May Your Lifts Be Light& Your Lights be White”.

Adois,

Ramsey Rodriguez CSCS/CISSN

Tribustol

Introduction:  Fitness trends come and go – however, when it comes to the Core Training concept, the fitness community and my strength training peers continue to recycle the idea.  Not only do they utilize the basic core exercises, they strive to create new exercises and modify existing ones. To their credit, some of the exercises are creative and innovative for this type of training, but – is this all really necessary?  Whether it’s in an exercise 101 class or seeing highlights of a strength coach training an NFL running back (LaDanian Tomlinson), they all seem to be ‘doing it’.

What is Core Training (C.T.)?

C.T. stems from the idea of not having sufficient strength in the abdominal area or the low back region.  This insufficiency can be validated if a trained professional would simply perform the correct muscular/flexibility test for the abdominal/lower back.  Once it’s determined the individual lacks strength/stability for this area of the body, it would only take a few weeks for most to make the necessary improvements to correct the problem. Then the client/athlete could simply move on to on other areas of training that that would provide specific benefit to them.

Where did this idea come from?

The C.T. concept originated when physical therapists or others in the medical community identified that under-developed or weak abdominal muscles contributed to lower back pain or discomfort.  Hence C.T. was born like a bad rap song!  Don’t get me wrong – determining that weak abdominals affect lower back stability and strength is a great discovery.  However, to tout it as the ‘Great Discovery’ for fitness training and a key for top athletes is serious overkill.  To a professional trainer, this is like a math teacher spending too much class time on addition when the students really need to advance to multiplication.

How to fix Core Training:

• Learn that C.T. is simply only one idea that can be incorporated into one’s fitness training program, as needed!  Rather than thinking that C.T. is a comprehensive fitness program, one should quickly progress from C.T. to more advanced training.
• C.T. training generally applies to individuals who are out of shape, may complain of lower back pain, have bad posture, and in some cases have extended or protruding abdominals.
• C.T. can also be accomplished or maintained through advanced exercises called multi-joint exercises (sometimes referred to as core exercises) that will strengthen core muscles in the abdominal/lower back area.  A good example is the back squat.

More specific exercises would be various forms of back extension/s and specific abdominal exercises using a physio ball.

“Trenders” in the fitness industry tend to gravitate to the hot training idea, rather than looking at the big picture of an exercise program.  They are always looking for new buzz words or concepts to jump start their training programs or to give themselves more credibility. This is why the C.T. concept is overrated!  Just because a client has discomfort in the lower back or in their abdominals doesn’t mean that core training is the only remedy.  Flexibility may be another factor in why they have bad posture or discomfort in their lower back.

Core Training has value and it should not be overlooked.  The problem is when fitness/strength professionals continue to push more core-related exercises to advance their client/athlete progress and development.  Instead, they should look to deliver move advanced exercises, along with the proper programs to meet fitness goals or their athlete’s performance capability.

Tribustol

Shoulder exercises are crucial to any well-planned weight training routine; and yet, surprisingly, lateral raises, or more specifically, its technique has been an overlooked element in the execution of the exercise.  I am certain that once you have read this you too will understand why I put so much emphasis on shoulder training technique.

Good shoulder development is one of the most striking features to one’s physique.  I preach this over and over to my clients and fellow bodybuilders and lifters; because, not only is proper shoulder development essential for good posture, but it resonates strength, and also makes your waist look smaller, giving one that desirable V- shape and hey,  let’s face it, we all want that; right!  Haven’t you ever noticed when someone looks at you, their eyes automatically drop to your shoulders – especially when they are well developed.  I don’t know about you, but I sure do enjoy a visual kudo once in a while for all my hard work in the gym!

Bodybuilding aficionados worldwide describe one’s ideal physique as an “X”, meaning you have to have good shoulders and good calves to create good balance in your overall physique development.  Case in point, think of some of our professional sports athletes such as the NBA’s, Dwight Howard (Orlando Magic) or Maria Sharapova (one of the world’s top tennis players), they both have great delts (and calves), giving them that overall balanced physique; and this in itself makes them look even more athletic on their perspective courts.

In order to help you achieve the ideal “X” physique, let’s revisit a few shoulder basics.  When it comes to shoulder weight training exercises there are two fundamental types we rely on:  the shoulder press and lateral raises.  Shoulder press exercises develop more strength while lateral raises develop the shape or detail – you know; that amazing v-cut between your delts and biceps!   For the hardcore lifter, lateral raises are a means of ‘widening’ his shoulders (there is some truth to this).

For the purpose of this article, I want to zero in on the different types of lateral raise shoulder exercise(s) and the bio-mechanics that make up these exercises.  The ages old issue of lateral raises and its’ technique has caused a great deal of confusion between the physical therapists, coaches/trainers and those of us who feel we must train our delts to perfection.  For years, fitness experts have put range of motion limitations that, in the long run, shortchange us by limiting the success and ability to build the shoulder muscle to maximum capacity.  Text book instruction has taught us not to raise our dumbbells over 90 degrees of shoulder abduction while performing either the lateral raise exercise or the side lateral raise.  This simply means, once your arm is raised out away from your body and parallel to the floor.  If you raise your arm any higher you could pinch (impingement) the shoulder and cause injury.  This is Baloney!  Secondly, they claim the shoulder muscles are no longer being used beyond the parallel position!  Baloney again!   As with some “experts”; in exercise technique, they look at bio-mechanics one dimensionally or rather to a limitation.

For a moment, let’s look at the anatomical analysis of the shoulder function.  The shoulders abduct (move away) away from the body to 90 degrees (parallel to the floor position) with no other muscle involvement.  True function of the shoulder without any assistance; however, if the arm is raised any higher toward your head the scapula (shoulder blade) becomes involved- this is a key principle in body mechanics.  Once this happens, the shoulder is no longer in the impingement zone; hence, no risk of injury.  Again, when the shoulder moves away from the body beyond the parallel position, i.e. performing a lateral shoulder exercise; as long as your shoulder blade is function properly, the scapula will sync with the shoulder allowing the shoulder action to perform in a more proficient manner.

“Why would i want to raise my dumbbell lateral exercise further than 90 degrees?”  Good question.  Some claim that raising the arm above 90 degrees is not necessary because beyond that, the deltoids are no longer activated.  False, False, False!  EMG studies (study of muscle activation) reported by Basmajian (Basmajian, J.V., muscles alive, 4th Ed., 1979, p.p.189-212), have proven that the deltoid muscles are more active when the arms are above shoulder level!  Secondly, you will find there is a mechanical advantage to the deltoid muscles being above this level position – they are in their strongest position!

Therefore, it is more beneficial to perform lateral raise exercises beyond the ‘normal’ range of 90 degrees (arms parallel to the floor) because you can increase the stimulation of deltoid muscle work all the way up to 180 degrees (over your head).  The delts are stronger from 90 degrees and higher.  So what does this say about your shoulder development?  You will achieve better development in the shoulders at beyond 90 degree ranges!

Trainer Tip #1 – When performing a lateral raise exercise with an increased range of motion of more than 90 degrees; make certain you position your hands in the ‘neutral’ position (hand shake position).  By making this simple adjustment; you further reduce the risk of shoulder impingement.  This will also aid in the activation of the front muscles of the shoulder (anterior deltoids) making the exercise more effective.

Trainer Tip #2 – When performing what I call the “standard or common” lateral raise with arms out to the sides at a 90 degree angle parallel to the body; the key is to keep a slight bend in the elbow even though your arm is extended.  This allows more leverage from the arm and more axis rotation from the scapula.  I intuitively created this technique some years back as a result of my own journey through this issue.  During one of my seminars, I shared these techniques with other trainers and they later confided to me that they were impressed with my level of detail to such a “low skill exercise”.

As a committed lifter you will notice you have to use less weight while performing the lateral exercise.  This is okay because the first principle of bio-mechanics is that range of motion has a greater effect on muscle development than the actual weight itself.  To this day, I only use 20-35lb dumbbells to perform lateral exercises.

In conclusion, when performing lateral exercises do not limit the potential of the exercise.  Practice raising the dumbbells above the parallel to shoulder position going higher up towards your head.  Believe me when I tell you that other lifters will wonder why you are doing this.  If they observe closely they will notice that your deltoid muscles are still working and flexing the more you raise your arms!  To achieve optimal deltoid development and have those massive shoulders, this is most definitely the key in the lateral raise exercises!

As always, if any of you ever have any comments, questions please feel free to email me directly at: ramsey.rodriguez@tribustol.com or through the website: www.Tribustol.com.

Ramsey Rodriguez, NSCA, CSCS, CISSN

Kimberley Vega – Fitness Editor

Tribustol

Reader Beware! I am about to reveal to you the most lethal 150 calories you will ever put into your body! These specific calories will stick to your body as fat faster than any other form of calorie! Can you guess what it is? It is something so easily attainable, so commonplace in our everyday diet; so second nature to reach for when we are thirsty!

It’s soda pop! If you drink just one 20 oz. can/bottle of soda a day, it can add up to 1lb. of bodyweight per week. Americans drink as much as 216 liters (57 gallons) of soda a year per person! And, in that one 20 oz. soda is the equivalent of 16 teaspoons of sugar! According to the American Heart Association, that is 3 times the recommended daily amount. No wonder experts claim sugar to be the number one addiction over any drug! I know; you’ve heard all this before; it’s nothing new, but what you may not know is why it is so bad for you (and it truly is).

Let me explain why….

Most soda manufacturers use High-Fructose Corn Syrup (HFCS 55) to give it that so sweet taste. As a matter of fact, it’s in everything. Commercial use of High Fructose Corn Syrup began in the 1970′s and consumption increased 26% by the 1997. As early as 1985, 35% of dry sweeteners became available in the form of HFCS in our everyday food supply. HFCS is a cheaper source of sugar as compared to sucrose or sugar cane, and is comprised of 55% fructose and 42% glucose - two very high glycemic sugars. I can hear your question already…. “How could something that comes from corn, which is natural, be lethal?” The answer is this: Corn is not bad for you, but the end result of processing it is. The manufacturers are converting a natural sugar source (corn) using an enzymatic process to make it even sweeter and more concentrated. And, it is the amount of that concentrated sugar source (fructose/glucose) ingested into the body all at once that makes it so lethal. Here’s what happens after you drink a can of soda: Your pancreas has to create and release even more insulin than normal just to digest the HFCS in that one can of soda pop. The pancreas knows that the blood does not like too much glucose in the blood stream. One teaspoon worth of sugar at any given time in our blood is the preference. Too much sugar floating in the blood stream could potentially leak into the brain and become toxic! Reports have shown that too much glucose in the body/brain has been known to cause a foggy mental state in some people. However, when we become “addicted” to soda, absolutely nothing tastes and feels better. Why, because within 40 minutes of drinking a soda the brain releases a chemical called “Dopamine”. Dopamine gives us that “feel good” response and we all want more of that – right! This is what creates the addiction process. After an hour, the sugar crash hits and the vicious cycle starts again – we go straight to the fridge for another soda! In rat studies; when given a choice, the rats unanimously preferred sugar over heroin! That’s pretty potent stuff, don’t you think! Makes me think twice about that can of soda or regular drink with my burger and fries! Ouch! See how subtle it is! This why I refer to it as the Lethal 150 – it is The Good, the Bad & the Ugly (the corn is good, the calories are bad and the fat is ugly).

This is what happens over time: I know you’ve all heard this before, but it’s very important stuff. Elevated insulin levels create an “addiction” to simple carbohydrates. This addiction creates the potential for a series of health conditions to occur, such as: weight gain, obesity, elevated blood pressure, and diabetes. Recent studies show that children, during critical growth phases at 12 years of age can increase the risk of weight gain or obesity by 60% by drinking just one soda a day. This can increase the risk of Diabetes by 80%! It makes those kids’ meals not so healthy!

As I mentioned earlier, the sugar form of fructose seems to be the primary culprit causing the weight gain. Because your liver breaks down fructose differently than it does other sugars; it stores fructose as fat. Elevated Triglycerides are also linked with having too much sugar in your diet. Triglycerides are found in your body in the form of cholesterol. You don’t want too much of this type of fat being elevated in your body.

The final point I want to make in why these 150 calories are bad for your body is chronic consumption. Soda is linked to shutting down the control mechanism in your body called “Leptin”.This is huge, so pay attention. Leptin controls appetite and fat storage, and it tells your liver what to do with the stored glucose. Fructose, even though it does not create an insulin response, it still affects it. It starts to influence the “Leptin effect” immediately upon digestion. Leptin is regulated by insulin response to the digestion of sugars and meals. Translation: When Leptin levels are reduced in the body, it becomes less active in regulating energy and utilizing stored fat for energy.

To conclude; we now know that both Leptin and Insulin response is reduced by this form of sugar. As a side effect, the body’s ability to regulate energy and metabolize fats and sugars are reduced. The long term effects of insulin resistance is linked with weight gain, obesity, elevated blood pressure, high triglycerides and the list goes on.

In the future, it is wise to cut back on the number of soda’s containing High Fructose Corn Syrup (HFCS) you drink on a regular basis. Or, if you can, cut them out completely. Try other soda’s that use a different sugar source such as sugar cane. There is a plethora of organic sodas on the market (and yes, they are tasty and sweet). Try drinking R.W. Knudsen sodas. Knudsen produces fruitsweetened sodas that have a lower glycemic sugar response and allow the body to digest the sugars better. Your body will thank you for it and you will be amazed that you feel great without the sugar rush.

Trainer Notes:

Current research tells us that the lack of insulin response (decrease in insulin sensitivity) affects many metabolic functions; therefore, we need to keep our Leptin receptors functioning properly to promote improved insulin sensitivity. Trust me, it’s not rocket science – it just takes a little tweaking in our daily routine. Below are a few helpful tips to follow:

1. Exercise on a regular basis and get plenty of sleep.
2. Reduce carbohydrate intake and keep simple sugars to a minimum.
3. Increase intake of essential minerals such as Chromium and Magnesium – they are metabolic boosters for carbohydrates/proteins.
4. Keep your daily protein intake high. The standard is 1gram of protein per pound of bodyweight.
5. Add Tribustol (by NES Company) to your supplement regime. It is very effective for boosting insulin sensitivity and metabolizing carbohydrates/proteins for better utilization by the muscles.

Ramsey Rodriguez – NSCA, CSCS, CISSN

Tribustol

The fitness industry generates as many new trends per year as the computer industry does – which isn’t necessarily a bad thing.  Low-impact exercise and non-impact exercise has always appeared to be a safe or sensible alternative, while at the same time keeping up with the latest fitness trends. People will typically default to a low-impact or a non-impact activity in order to reduce the chances of getting hurt.  This seems like a good approach; however, in our highly driven society the idea of being sensible, we’re not! Well, not always.  Our drive for exercise seems to stem from wanting immediate results so we push too much and too hard.  However, low-impact or non-impact exercise can cause injury when not used properly.

Today, I would like to talk about the proper application of non-impact and low-impact exercise and how it can become counter-productive or even cause injury when overused.

Prime example: ballet dancing, at its highest level causes more injury than playing football!  Hard to believe isn’t it, but its true! The reason ballet dancers are prone to injury is because they spend so much time practicing – hour after hour which involves many ballistic movements.  Ballistic movements in ballet are very dynamic movements with lots of force landing on a hard surface.  It is so beautiful to watch and yet we don’t pay attention to the “ballistic” movements per se because a very skilled dancer makes it look so effortless.  “In the discipline of exercise there is no such thing as a “safe exercise”- only an unsafe way of performing out an exercise.”  (Dr. Mel C. Siff (Fitness/Sports Review Int’l. vol. 29. #3&4).  Thanks, Dr. Siff, my point exactly!

During the 1970’s, the fitness culture movement was further sparked by the origins of high impact aerobics – a new kind of exercise – well, not exactly new, but newly revisited.  Today, that craze has spread to involve a greater variety of trends that spans the gamut from Jazzercise to Zumba to Tai Bo, etc., just pick one.  However, once the crowd becomes either burned out or hurt they move onto a lesser impact activity, such as Yoga. You would think it would be a safe environment.  Now, don’t get me wrong; I’m not putting Yoga down by any means.  It definitely has its place in the fitness world, but for the purpose of this article, it is an excellent reference.  However, once again I have had participants; as well as a highly qualified Yoga instructor come to me for help. After careful evaluation, I determined that the root of the common problems associated with it was excessive prolonged stretching and that using even only moderate static force can cause “Plastic Deformation” of the ligaments, muscles, fasciae or other connective tissues. Simply put; if stretching is held for too long of a period of time (beyond 45-90 seconds), it could cause the muscles and connective tissues to permanently change their shape/form (structure integrity). I also ascertained that yoga practice was not putting enough emphasis on stretching the muscles needed for the poses.  That sounds weird at first because; after all, isn’t Yoga stretching – well, hang with me for a second. Some instructors get so focused on trying to perfect certain poses that other muscle groups would get neglected.  The most commonly neglected muscles groups being the upper back and hip flexors. Additionally, smaller muscle groups such as the rotator cuff muscle and bicep tendons were never considered; these little muscles and tendons get tight all the time.  In each of these cases the application fell short by not stretching the rest of the major muscle groups of the body.

In another instance, while participating as a consultant to the Southern Methodist University sports programs, I had a swimmer (an Olympic contender, who by the way, was using Tribustol to improve her performance (I had to throw that one in – sorry, back to the story)), but she had some discomfort in her shoulders.  After careful evaluation, I determined that her bicep tendon and anterior deltoids were strained and that she was on the brink of getting seriously injured if she didn’t back off of her training.  My point being, that even in swimming, which is a non-impact sport, an athlete can easily injure themself by over-training.

But let’s not give up hope yet, on our high intensity/high impact training and exercise programs. Throughout my career as a competitive bodybuilder and sports trainer; I have studied, executed and concluded and now, I can promise you this – that as long as there is a proper warm up, which by the way, allows for a true and gradual progression of the muscles (and muscle fibers) into the training program, followed along with the essential recovery practices of post-exercise stretching, an occasional massage and a good nutritional program; then injury is not likely to be an issue.

While training one of the SMU football players (he was one of my best students!); I designed a periodization weight training program in complement with Tribustol product supplementation.  He would weight train four days a week using training loads of up to 90% capacity and at the same time was playing competitive football.  I trained him on Mondays (after a long intensive game on Saturdays) doing heavy squats without getting hurt! We were careful in his training program to utilize up to three warm-up sets of squats before approaching the heavy set(s).

In closing, remember there is no such thing as an unsafe exercise only an unsafe way of carrying out the exercise!  I realize this is strong statement position to take, but with proper learning of the appropriate skills and utilizing the right warm-up procedure one can participate in a high or low-impact activity safely and effectively.

Should any of you ever have any comments, questions please feel free to email me directly at: ramsey.rodriguez@tribustol.com or through the website: www.Tribustol.com.

Ramsey Rodriguez, NSCA, CSCS, CISSN

Kimberley Vega – Fitness Editor

Tribustol

The warm up process (for me) has always been an interesting aspect of training.  The question being: “How important is it really to “warm up” prior to lifting weights, running fast or, for that matter any sport or physical activity and secondly, why?”  In the gym, you will notice that at first glance, the answer to this question seems to be somewhat split down the middle – some people take it serious and some people don’t.  These days you hear things like:  “Well, you want to warm up your core before you work out” or “You want to feel better prepared before the workout…”  Both of these statements are very true.  They are both valid reasons for warming up, but is the answer really as simple as this or is there more to it?

I want to address this question more closely from a physiological perspective because I want you to understand why warming up properly is the key to maximizing your strength training and improving your performance; as well as how and why your warm up process must be periodically targeted to your sport or activity.  Let me be clear when I say that without the proper warm up procedure in a strength training workout you will not maximize your strength capabilities.  I can recall reading bodybuilder Lee Labrada’s training articles where he indicated that he did not want to waste his energy warming up.  His reason for doing this was so that he would have more strength in reserve to lift as heavy as possible during his workouts.  My thought was, Hmm! Interesting – can one really go to the heavy weights without proper warming up? Now, On the other hand, my mentor, Coach Dr. Angel Spassov (Strength Training & Conditioning Coach at University of Texas at Austin) puts a great deal of emphasis on warming up in strength training workouts. The reason being is that there is a gradual muscle fiber recruitment process; which is a physical law that the body must work through. The workout he designed for me included three sets during my warm up session using either the bench press or squats before the training sets!  This was a whole new mindset for me and yet in hind sight is exactly right!

Warming up generally consists of 10 minutes of cardio activity at a slow pace and/or maybe stretching a bit before starting the intensive aspect of your workout.  This process is not just for the Average Joe and Jane at the gym.  Just recently, I visited with the Dallas Cowboys Strength & Conditioning Coach, Mike Woicik, who has an interesting approach using medicine ball throws as a warm-up whereas, Dr. Spassov likes to have his athletes use a stationary bike for 10-15 minutes for the sole purpose of increasing blood flow.

For the record, my personal opinion is based on my experience(s) and knowledge and as a result, I have created a systematic process for warming up.  Being that I am a rather detail-oriented kinda trainer; I see it as a three-step process; 1) increase circulation, 2) perform dynamic stretching exercises and, 3) execute sport or activity specific warm-up program.  Here is a sample warm-up program: Let’s say I am working with an athlete who plays on a turf (football player, baseball, soccer etc.) First, I have them jog 1/2 mile.  Second, dynamic stretching exercises and thirdly, a warm-up protocol that is specific to your activity or sport.  The third element is extremely important because you can never under estimate the value of specificity even in the form of stretching!

Since this article is focused on the value of warming up in a strength training workout let’s look at the physiological process.  Beginning with specifically, Dynamic Stretching – what it is and why it is helpful.  NOTE: There are various forms of stretching; each having its own purpose and application, but that’s a whole other article in itself.  For now, I want to focus on Dynamic Stretching, which is simply moving your arms and /legs in various directions with no resistance and maximum range of motion.  For example, a warm-up stretching routine prior to upper body strength training workouts would include arm circles and arm swings.  Have you ever watched swimmers warm up on the platform before a race?  They swing their arms in different directions – this is Dynamic Stretching (arm circles and arm swings) and it is part of their sport specific warm-up program.  I generally instruct a client (perhaps a lifter in this case) to perform up to 100 arm swings in the circular motion before starting the bench press workout.  Why, dynamic stretching you ask; because it prepares the muscles for physical activity, by loosening them up and increasing muscle fiber activation.  Now; the strength training workout can begin (my favorite part, by the way)!  Let’s use the bench press, squat or any other form of a complex lift. If you are training at 6-8 reps or less, which would be considered high intensity training, then you are lifting at 80-85% of your strength capacity.  This means you really should be using three warm up sets before going to the 6-8 rep intensity level.  Why; because you want to create a muscle fiber recruitment process.  The body is so smart and so efficient that it will only use the muscles and muscle fiber type necessary depending on what is needed.  If you exert with a lot of force your body recruits more muscle fibers and the stronger muscle fibers known as Type 2B.  If you are just hanging out or doing light activity your body and its muscles are only using the low contracting-long endurance muscles fibers called “slow twitch fibers”.  Only through time and a gradual process of lifting can your body truly exert its maximum strength performance.

I love the story Coach Spassov shared with me as he and I were discussing strength training performances in the gym at The University of Texas in Austin.  He was testing the strength of the Long Horn Football team.  Get this!  The strength test was being conducted through the warm-up training process!  He instructed his athletes to warm up at 33% of their strength level and go through the process of 50%, 65%, 80%, 90% and finally a required maximum lift effort.  He was not satisfied with their maximum effort so he instructed the team to go through the entire process again!  And guess what?  They broke through and lifted more weight and set new max’s on their lift!  And, why; well, it goes back to my point – It takes the body about 15-30 minutes to prepare itself to generate maximum effort and secondly, the body has to be properly instructed through the sport or activity specific exercise by gradually loading the muscles so it can properly recruit the stronger muscle fiber types to exert maximum effort.  Are you starting to see how it all works and just flows!  Pretty cool huh!  To further validate this warm up process I remember seeing strong man and powerlifter, Anthony Clark perform a series of Squats.  He was making a guest appearance in a bodybuilding contest I was competing in.  Anthony was to displaying a strength performance of 10 reps with 800lbs!  He was warming up for his squat performance downstairs in the dungeon with us, the bodybuilding gang while we were pumping up for the contest.  I vividly remember watching him warm up with a mere 135lbs, and he continued the warm-up by adding increments of 45lb. plates on each side – up to over 600lbs! Wow!  I counted 6 sets before one of the “spotters” missed his assignment of assisting Anthony by properly racking one side of the barbell then all hell broke loose! Anthony assumed the right side was racked-but it wasn’t!  He let loose of the bar and suddenly you saw over 600lbs of plates go flying! Lucky for me, I was across the room.

Key Points to Remember:

1. Warm up by first getting the blood moving to increase circulation, i.e. Cardio.
2. Use dynamic stretches as the preferred form of stretching before weight training or any other form of exercise!
3. Use warm up exercises that are sport or activity specific to your workout. Using a weight training exercise; gauge your warm based on your maximum capacity, such as: 33% first set, 50% second set, and 65% third set.
   * Result of 1-3 is that the body is properly charged and you have better mental focus!
4. Now you are ready to lift in the training zone of 75-90% intensity

I hope that now you can see the method to my madness so to speak and I have impressed upon you the importance of warming up properly.  If you follow this process, you allow your muscles to give an all-out performance at every workout and in every competition. Secondly, by paying close attention to your body in this way, you also reduce the risk of injury!  And, none of us wants an injury because that means we can’t workout, right!  I for one have been training and competing for over 25 years and have never suffered injury (honest) in my weight training workouts; which I attribute to paying close attention to properly warm up.

Should any of you ever have any comments, questions please feel free to email me directly at: ramsey.rodriguez@tribustol.com or through the website: www.Tribustol.com.

Ramsey Rodriguez, NSCA, CSCS, CISSN

& Kimberley Vega – Fitness Editor

Tribustol

Tribustol (US Patent Pending App.No 12/122,299) is a synergistic formulation of Tribulus Terrestus and key vitamins and minerals that, when taken as prescribed, can create massive gains in strength, muscle size and athletic performance as well as decreasing body fat.

Tribustol Research:
University Tested Results!

A double blind study was recently conducted at a major university in Dallas, Texas. 30 participants from the university’s football program were used to test the effects of Tribustol.

The study was only 6 weeks long, yet it showed significant results:

Note: these results were based on averages per group. Some individuals increased more strength and muscle than the average. Also, the squat was not used as a test because some individuals could not perform the exercise due to existing knee injuries limitations.

Currently, Pinnicle Sports is creating another controlled study set for January 2005. This study will involve testing women for body composition–specifically fat loss. Many Tribustol users demonstrate significant changes in bodyfat (3-7% decreases), hence the second trial study.

Pinnicle Sports Training is very confident about the effects of Tribustol and aggressively testing the effects of Tribustol on individuals and athletes. We seek to prove the results one can achieve on Tribustol!

Tribustol

Taken By Professional Athletes For Over
Three Decades!

The original formulation of Tribustol was used by Bulgarian strength athletes for over thirty years. Since then, many refinements have been made to the all-new formulation to make Tribustol a potent…

• Fat-Burner!
• Muscle-Builder!
• Strength Enhancer!
• And Mental “Feel Good” Formula!

Tribustol