“The “New Year’s Resolution” must be one of the most ridiculous of human customs. You identify a problem you’re having, and then you wait until January 1 of the next year to address it, in the spirit of a group-participation event that nobody completes and nobody approaches seriously. You decide that you’re going to quit eating chocolate or stop scratching your feet. You stop until January 5th. You’re typical.”
Category Archives: Weightlifting
Tried and tested.
“Deadlifts and barbell squats for a low back in pain sounds like the stupidest idea that has ever appeared on PJ Media, I know. It flies in the face of The Conventional Wisdom. The fact is that it works nearly 100% of the time if you do it correctly, and that 90% of the time a stronger back not only stops hurting but also returns you to full unencumbered activity in less than a month.”
“The below-parallel squat is the best exercise in the entire catalog for whole-body strength, power, balance, coordination, bone density, joint integrity, and mental toughness – good things to develop if you don’t have them. Learn to do them correctly, start out light and go up in weight a little each workout, and watch the improvement happen faster than it ever has before.”
When we prescribe a medicine, we need to be a bit more perspicuous and precise. A proper prescription for any medicine must specify the formulation, route of administration, dose, frequency, and ideally the therapeutic targets and duration of that medicine.
Strangely enough, a proper training program (as opposed to merely exercising) specifies exactly the same parameters. A proper training program specifies exercise selection (formulation and route), loading and volume (dose), frequency (training days) and therapeutic targets (performance and body composition goals).
When it comes to exercise medicine, the prescription is a program. Anything less will not do.
“Squats require that you do some position stretching for the bottom of the movement, a few light squats, and an appropriate progression in weight from the empty bar up to the work sets using proper technique. And that is all. No jumping around in the floor, no 100 air squats, no goofy walking, no stretching other than assuming the bottom position a couple of times. Just get warm under the bar, add weight, and squat.”
Basically, the study compared the effects of two stupid, inefficient ways to get stronger and bigger, and then correctly determined that they are both equally stupid and inefficient.
No competitive strength athlete in the entire world will change training programs on the basis of this study — because they all know that to be stronger you have to lift heavier weights in the squat, press, and deadlift, usually for five reps or less.
This is sort of continued article from Dr. Jonathon Sullivan that i linked in 2014. here:
Worth reading 🙂
Many of the parameters tracked by modern physicians are esoteric, misunderstood, or even useless. We’re just not as sure as we used to be that PSA and fecal occult blood screening are really as useful as originally touted. Body mass index (BMI) has become its own punch line. The healthiest, strongest people I know have BMIs that put them squarely in the “very obese” range, and we all know “lean” people who are easy to break. Blood pressure, HbA1c, glucose tolerance, and serum lipid monitoring are important to different extents, and all have their place, but unfortunately the knee-jerk medical response to abnormalities in these values is to prescribe some new pills and see what happens.
Usually the parameters respond to the pills in a way that makes the doctor smile, even as the patient’s health continues to deteriorate. Because his real problems aren’t the parameters – his real problems are the underlying pathologies and behaviors that threw those parameters out of whack in the first place. The patient smokes. He’s fat. He’s sedentary. He never lifts anything heavier than a mega-burrito. He only bends over when he drops his Vicodin on the floor. Eventually, he will pester his doctor into writing for one of those neat little electric scooters so he can toodle on down to the Krispy Kreme in style.
But, goddamit, he takes his statin. So his cholesterol levels will be golden, baby. Mission Accomplished.
The next time you go to see your primary care physician, bring a copy of your training log. If he’s never seen you or your log before, copy off the whole damn thing and take it to your appointment. When you follow up in six months or a year, take a copy of what you’ve done since your last visit. Hand this painstakingly collected physiological data to your confused, bemused, astonished doctor, and say:
“Here’s my training log. It documents continuous improvement in various physical, performance, and lifestyle parameters that correlate strongly with my health and well-being. It shows the frequency, formulation, route of administration, and dosage of my exercise medicine, and how I’ve responded to it. It should be part of my medical record.”
Because, whether he puts it in your file or (bad doctor!) throws it away, it is part of your medical record. Maintain it accordingly, with diligence and discipline and care, like a good patient. Like a physiologist. Like an athlete.