Is Tendonitis Nagging You!?

   

   The theory behind working out is that we are breaking the body down, only to build it back up stronger and better than it was before! With the right program and nutrition this process usually works great, however; sometimes the "tearing down" part is over-done and injuries arise.
    One very common training injury I see and experience is tendonitis. Tendonitis or inflammation of a tendon, is an overuse injury that is most commonly seen in the; shoulder, elbow, knee and hip joints, where the muscle attaches to bone. Causes of tendonitis can be attributed to; poor form, overtraining, not adequatley warming up or just repetitive movements.
    I can say that at one point or another throughout my life of working out, I've had elbow, knee and shoulder tendonitis. The good news is that I've always been able to find a solution and get rid of this annoying injury! Below I am going to list some tactics that I've personally used and also a few that have gotten great reviews from colleagues. Here we go....

• Decrease Volume - Before doing anything, it is important to stop or lower the frequency of the movement that is giving you pain.
• Ice - After working out, try taking a piece of ice and massaging the joint for about 5 - 10 minutes.
• Foam Roll Like Crazy - Foam roll the muscles surrounding the joint that is in pain a ton, try 3 times a day at first.
• Try Breaking up the Tissue with a Lacrosse Ball - Don't start off too intense and hurt yourself more, but locate that tight areas of the muscle and grind it out with a lacrosse ball!
• Use PT Strength Bands - These bands are relatively wide and vary in how much they stretch. They're used to wrap around the area that is in pain, temporarily cutting off circulation, once secured, flex and move the joint in various directions. After about 1 to 2 minutes take the band off, allow an influx of blood and healing nutrients to the area!
• Try Homeopathic Topicals - There are a handful of non-steriodal creams and oils that can be massaged into the tendon(s) that is giving you grief (my personal favorite is; Traumeel Cream (dime size) + Wintergreen Oil (2-3 drops) + Helichrysum Oil (2-3 drops)). 
• Stretch - Stretching in the morning, post workout and night can help elongate the muscles and  relieve some tension from the area.
• Locate a Dr. Specializing in Active Muscle Release - This is my "go to" when all else fails! This technique is a life saver and also works very quickly, only took 4 sessions to be pain free. The Dr. works by massage the muscle and the tendons, breaking up the tightness and scar tissue!

Please feel free to comment if you have any questions about the above information! Best of luck!

- Brig Van Etten CSCS - 

Quick Tip: Exercise that Builds Muscle & Strips Fat!

    Since the week has just kicked off, many of us are experiencing a "case of the Mondays". I on the other hand, would like to give everyone something to get you through the day and on to the gym!
    Most of us have lives and jobs that do not leave a lot time for extra activities, one being working out. So, instead of cutting out the gym all together, we have to make our time count for more!
    A good way to shorten up your workouts without sacrificing muscle and fat loss is to add in Barbell Complexes! Done with enough intensity, this exercise will most likely enhance muscle growth, along with fat loss. A Barbell Complex, is of course performed with a barbell and consists of a series of exercise, done in a row, without putting the barbell down. Here are a few combination possibilities:

• Option 1
• Deadlift
• Row
• Clean
• Push Press
• Back Squat
• Option 2
• Row
• High Pull
• Front Squat
• Press
• Back Squat

   These are just a couple examples, don't be afraid to get creative and mix together your favorite exercises! Just remember to base the weight off your weakest movement for form purposes. There are a few more things to know before unleashing you! First, its a good idea to keep repetitions around 6 and below, this will help you maintain form throughout the set. Secondly, all reps of one movement are performed before taking on the next one (ex. 6xDeadlift then 6xRow). Lastly, give yourself enough recovery time between, 2-3 minutes of rest. 

- Brig Van Etten CSCS - 

Why Branch Chain Amino Acids Are in My Big 3

     I've always tried to keep supplements to a minimum when it comes to training. Many of the supplement options we have today are full of a ton of crap or are just plain gimmicks. This may be alarming to a lot of you but products like these are not regulated by the FDA so, companies could literally be filling bins with cornstarch and putting them on the shelf!
     My opinion is keep it simple if you decide to add something to what should be an already well put together diet. There are 3 reliable supplements that I dub my Big 3; protein powder, creatine monohydrate and branch chain amino acids. I choose these 3 because they've stood the test of time. Each has a considerable amount of research done on them showing how and why they work. To this day studies have shown that they are safe for the body and have no serious adverse effects.
    In this particular post we'll highlight BCAA's and why they're useful to add into your routine! BCAA's are made up of three essential amino acids; Valine, Leucine and Isoleucine, which together, possess powerful anabolic and anti-catabolic properties. This supplement is very unique because it has the ability to stimulate muscle growth without the help from other essential amino's. This is very interesting, unlike other supplements, BCAA's, once consumed can directly turn our bodies muscle building switch to ON. Branch chain amino acids can also protect our body when in a state of breakdown. During a time of muscle catabolism, these three essential amino acids are the first to be stripped away, so having a vast supply of them ensures that you'll have replacements to fight back!
   
Here are some tips when taking BCAA's

• Our body likes to burn off BCAA's before they can reach the cell, so protect them by consuming with a meal
• Dosage is about 10g per 100 lbs
• Best time to take this supplement is; morning, pre - workout, post - workout, and before bed
• Keep the ingredients low, skip on the sugars and additives, all you need is BCAA's
• Many protein powders have BCAA's already in them so keep an eye out

- Brig Van Etten CSCS - 

Benefits of Training with Chains & Thick Bars

    Thick bars and chains are an easy way to add a little twist into your regiment, without having to completely change your program! Both of these tools are staples in almost every strongman's training routine. In my eyes, if this equipment is good enough for some of the worlds strongest people, then its good enough for me!

    Thick handled dumbbells or bars usually are 2.5 inches or more in diameter and offer a host of benefits. Right off the bat, the thicker handle stimulates a greater amount of muscle fibers in the hands, forearms and upper arms. This is simply because the handle is larger and more difficult to hold on to throughout an exercise, forcing your muscles to contract more aggressively throughout the movement. Many lifters will tell you that you're only as strong as your weakest link. Your body is smart, it wants to use the biggest most powerful muscles for each lift! This isn't always the best thing when trying to get stronger because those supportive muscles can be lift behind. Thick bars will strengthen your hands, forearms and fingers much more then a regular bar ever could, getting rid of your weak points. Training takes a toll on your joints overtime and this can lead to injuries. Studies have shown that thick bar training, in some way, shifts the stress off your joints and puts it more on your muscles. This is exactly what we want, fewer injuries equal more

productive training. Thick handles spread the weight over a larger area of the hand, which in turn, resulting in the load being more evenly distributed throughout the arm and so on. This is perfect because we are keeping stress off the joints and activating more muscles! If your gym does not already carry thick bars, an easy way to solve this problem is to purchase a pair of Fat Gripz (shown in the picture to the right) from EliteFTS. They are made of strong, durable rubber and can be attached to almost any dumbbell or barbell. 

     We've all seen those badass pictures where people have hundreds of pounds in chains draped over a bar while lifting. There are benefits you'll receive from using chains, that you just couldn't get from using plates. The problem is, not a lot of people understand the idea behind using chains. Attaching a set of chains to a barbell can be done in an effort to build strength through a sticking point. The way this works is when your are at the bottom of the lift, the majority of the chains are coiled on the floor, making the weight lighter. As you ascend through the lift, more of the chain is off the floor, increasing the weight. This builds power and explosiveness through the lift, helping to work through the spots you'd usually get stuck at. The weight is lighter where you are weakest, so you can work speed, then, eventually getting to a point where strength is key, towards the top of the movement! This is a great way to build strength, however, many people load the bar incorrectly, defeating the whole purpose of using chains. In order to get this increased weight effect, almost all of the chains, excluding the support chains, need to be in contact with the floor at the bottom of the lift. Conversely, all of the chains need to be just off the floor at the top of the lift! This will ensure that you have a nice increase of weight throughout the movement! Try working with about 50 - 60% of your one rep max and having about 30 - 40 lbs of that weight being made up of chains. Keep the reps low and work on explosion!

- Brig Van Etten CSCS - 

Quick Tip: Muscle Growth

      Most of the time when dealing with repetition ranges as high as 15 - 20 per set, you'll find yourself working muscular endurance. Touching on the endurance pathway is a good idea here and there but you're probably not going to get a ton of muscular growth, if your program is centered around this training style.
     However, everyone's body works differently and there is no one training style that will work perfectly for all. That said, some individuals need more time under tension then others to experience hypertrophy. Depending on the range of motion and speed of the exercise, 15 - 20 reps can land you anywhere between 40 - 70 seconds under tension. For some, this is an ideal amount of time to build muscle! Also, some muscle groups, for example the legs, have a higher proportion of lower threshold fibers calling for higher reps to engage them!
     An easy way to try this secret out during your very next session is, to cap of your sets with a particular exercise by performing 15 - 20 repetitions. So, if you're doing 5 sets of squat, lower the weight and make that 5th and final set around 20 reps. If anything you'll at least get a great pump!


- Brig Van Etten CSCS -

50 Ways on How to Live Better In & Out of the Gym - Part 2

26.  Creatine Monohydrate is one of the most proven and effective training supplements, use it if it fits into your program goals

27.  Make sure your bedroom is completely blacked out at night, you will sleep much better

28.  Avoid slow/steady state cardio for weight loss, it breaks down muscle tissue

29. Try listening to meditation CD's as a tool to help de-stress

30. When trying to gain size, try a 6-8 rep
scheme

31.  If interested in adding olympic lifts to your training, first seek out a experienced trainer for
instruction

32.  Epsom salt baths and contrast showers can help reduce muscle soreness

33.  If you like milk, try to buy organic or raw milk.....the other stuff is no good

34.  Make sure your food is nitrate free....studies show it is linked to cancer

35.  Make an effort to chew your food at least 25 times, it will improve digestion

36.  To keep your body healthy, take 1 week off for every 4-8 weeks of training

37.  Do not develop "Program ADD", give a new training regiment at least 4-6 weeks before giving up on it

38.  Use good ol' fashion chalk to help with your grip while training

39.  A good way to stay young and athletic is to not stick with one discipline; play sports, vary your training and keep your body guessing

40.  Try single leg exercises in order to build tendon and ligament strength

41.  Be aware of the top three causes of disease; stress, toxicity and malnutrition

42.  Alkalize your body post workout...this will keep it in an anabolic state; simply eat fruits and veggies or supplement with a product like Amazing Grass

43.  Stay away from static stretches prior to training

44.  Avoid gluten

45.  Know what you're doing before you walk into the gym, having a plan is important in order to reach your goals

46.  If you enjoy coffee, always opt for dark organic whole beans, grind them yourself and drink it straight

47.  Never use that inner thigh machine.....just stay away from machines all together

48.  Try not to carry your cell phone in your pocket or on your hip

49.  When trying to boost muscle mass, try the Vince Gironda method of 10-8-6-15 reps with your exercises

50.  Drinking lime water can reduce arthritic pain


- Brig Van Etten CSCS - 

50 Ways on How to Live Better In & Out of the Gym - Part 1

1. "If a caveman couldn't eat it, you shouldn't!"
   
2. Do complex, multi - joint exercises when in the gym
3. Keep your workouts to 45 minutes or less
4. Shop at markets for organic, non-processed foods
5. Get at least 7 hours of sleep
6. Supplement with branch chain amino acids
7. Get your drinking water from health food stores or outdoor springs
8. Take your off/recovery days as serious as you take your training; stretching, foam rolling & mobility
9. Train in your socks or invest in a pair of minimalist shoes
10. Schedule an active muscle release session at least once a month....you'll thank me later
11. Do not under estimate the power of water.....drink at least half your bodyweight in ounces per day
12. Never forget to warm up....get a sweat going before you train, wear pants & long sleeve shirts until you're ready to roll
13. Include a vegetable & fruit at every meal
14. Maximize your results, have a post workout protein shake waiting on hand
15. Listen to 50 Cent while training...nuff said
16. Read the book Starting Strength - Basic Barbell Training by Mark Rippetoe
17. When training arms use thick bars or attach fat gripz to regular sized handles
18. If you're someone who works at the crack of dawn, don't skip breakfast, have a liquid meal; protein smoothie
19. Cook with coconut or olive oil
20. When using body care products; shampoo, soaps, lotions...pick ones that do not contain parabens 
21. In order to build muscle fast, try the legendary 20 rep squat routine
22. When trying to eat clean, schedule a "cheat day" 1-2 days a week
23. Keep your water in glass, stainless steel or BPA free plastic bottles 
24. Dairy, wheat, soy & legumes are pro - inflammatory foods, keep them to a minimum
25. Keep a training journal and track your progress

Stay tuned for part 2!

- Brig Van Etten CSCS - 

The Power of Hydration

     

     It's not flashy, it doesn't have an eye catching name and it certainly isn't in the front of most minds when thinking of how training can be improved. A lot of the time, water is a forgotten aspect of a complete training program. Many individuals are so worried about food and the gym, they forget how important it is to be well hydrated on a daily basis. 

     Believe it or not, poor hydration can negatively effect your strength game. World renown strength coach, Charles Poliquin has said that as little as a 1.5% drop in water levels results in a 10% drop in maximal strength! Simply put, to stay strong you must stay hydrated! Many individuals pride themselves on being able to cut 4-5 lbs during a workout, little do they know that what they're calling "weight" is mainly water. This is not a good thing, you want to weigh as much at the end of the workout as you did at the beginning. 

     It's always a good idea to have a water bottle on hand while exercising. Drinking water while working out takes some stress of your heart, cools your body temperature and works to maintain blood volume. With summer approaching, the rule of thumb is to drink 20 ounces of water before your session and then 10-15 ounces every 15 minutes.

     At this point many of you are probably wondering what crazy formula you need to go through in order to find out how much water you need on a daily basis. Don't worry, it's simple, just take your body weight, cut it in half and boom, thats how much water you need in ounces a day!

- Brig Van Etten CSCS -

Pre - Workout Coffee

   

    The votes are in this week and the use of coffee as a pre-workout came out on top! I think this was an interesting topic for many readers because everyone is always looking for a way to turn their workout up a notch. 

     We're all familiar with the classic pre-workout supplements on the market; NO Explode, C4, Assault, Jack3d & oh yes...the ARNOLD IRON PUMP!! Now, I know the ads for a lot of these products are extremely tantalizing, promising larger veins, instantly bigger biceps and extreme fat loss! The truth of the matter is, it's not worth putting all this crap in your body for very small, most of the time not even noticeable results. Most of these products have ingredients in them that even a chemist couldn't identify! 

     Coffee might not come with all the same "guarantees" as the above products, but it is a much healthier and safer option. When dealing with supplements or just food in general, the smaller the list of ingredients, the better! All natural or organic straight black caffeinated coffee fits that description perfectly! Before listing the many benefits of coffee, it should be noted that coffee consumption should be stopped once your workout is done. Coffee has the tendency to elevate cortisol in the body, this is the "muscle eating", stress hormone of the body and it's important to have that low when trying to recover. Now, on to the good stuff.....

1.       Warm coffee increases internal body heat, somewhat priming us for a warmup
2.       Having coffee as a pre-workout has been shown to increase focus and work capacity
3.       Studies have shown that caffeinated coffee has actually been shown to improve fat loss
4.       Caffeinated coffee can possibly increase power and strength
5.       Coffee increases motivation  

Try having some coffee before your next workout and see if it improves your session!

- Brig Van Etten CSCS - 

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Food Labels: "The Blacklist"

     

       Today's post is a short one, just giving some advice on what should raise a red flag in your mind, when looking at food ingredients. It's safe to say that most everyone who looks at this blog is familiar with the big players on a food label; protein, carbohydrates and fats. Going a little further, many readers are probably educated on what types of fats are good or bad, is sodium too high or what is an acceptable amount of cholesterol.
        Below is a short list, bringing to light some names you should definitely stay away from when purchasing food. These guys can be found in the ingredients section and they're my absolute don'ts....put them on the Blacklist!

The Blacklist:

• High - Fructose Corn Syrup
• Xylitol
• Fructose
• Any Color Followed by a Number (Red5, Blue7)
• Sorbitol
• Gelatin
• Erythritol
• Hydrogenated Soybean, Cottonseed, Vegetable & Canola Oil

- Brig Van Etten CSCS -

5 Easy To Apply Fat Loss Tips!

     With summer fast approaching, many of you might be rushing to shed a few extra pounds before beach season. Now, lets get one thing straight prior to moving on, these tips will help to drop a FEW pounds quickly but won't work magic over night! If your goal weight is still off in the distance, add this advice to your daily routine and you'll definitely be closer to the finish line!

Tips to help unveil all the hard work put in over the winter...

1. Decrease Total Calories

• Decreasing calories is at the top of the list because in order to lose some weight you need to be expending more calories then you're consuming. 
• First, find out how many calories you need to maintain the weight you're at. This can be done by multiplying your bodyweight by 13-15 (ex. 200 x 13 -15 = 2,600 - 3,000 cals). This method isn't exact but it is good enough to get going!
• Take the number you get from the previous bullet and subtract 250 calories from the total, monitor your weight loss weekly to see if you're losing too fast or none at all.

    2.  Increase Protein

• Protein is essential for building muscle and losing fat.
• Structure your diet around healthy proteins (chicken, fish, lean red meats, eggs)
• Protein fills the body up quickly compared to the other macronutrients, forcing you to eat less.

   3.  Decrease Carbohydrates

• Unless you're an endurance athlete start to clear your kitchen of starchy carbs, potatoes, rice, bread & also processed boxed goods.
• Keep your grocery shopping to the outside of the store, do not venture into the middle....you'll rarely find anything useful there.
• Carbs are full of calories, the kind we'd rather not have when looking to unleash a jaw dropping six pack!   

   4.  Increase Vegetable Consumption

• Now this is where your carbohydrates should come from! Vegetables and some fruit!
• It is good to have vegetables at every meal, at least try to have one salad a day.
• Vegetables are packed with vitamins, minerals and many other vital nutrients! 

   5.  Keep Eating Fats....The Good Ones 

• By good fats that means; olive oil, flaxseed oil, FISH OIL, raw nuts, eggs, some bacon, avocados to name a few.
• These fats are essential to joint and many hormones throughout the body.
• Call me crazy but, when the correct fats are eaten, they do not make you fat, they actually can help in your fat loss quest!

You might notice that all these tips are centered around nutrition. This is because nutrition is the key when attempting to change body composition. Added in with hard work at the gym and you'll be amazed at how much you can transform!

- Brig Van Etten CSCS -