Debunking the Myth of the Vastus Medialis

The quadriceps complex is comprised of four main muscles: the rectus femoris, the vastus intermedius, the vastus lateralis, and the vastus medialis (which seems to have become the most buzzworthy muscle of the four). The vastus medialis obliquus (commonly referred to as the VMO) is the middle “tear drop” shaped muscle of the quadriceps complex. Both personal trainers and physical therapists often blame generic knee pain on this guy being weak, but the literature just does not seem to substantiate that concept. If a doctor or physiotherapist has ever told you that you need to strengthen your vastus medialis, then he or she is spouting off outdated and false information.

I have seen many an article claiming that one can “isolate” the vastus medialis, or emphasize its activation, by raising the heels in a squat, by narrowing one’s squat stance, or by doing some wild exercises. These exercises are frequently prescribed to individuals with patellar tendinopathy, patellar tracking, or post-op ACL tear patients. While these concepts sound excellent in theory, the data has shown that those ideas are effectively no more than broscience. The vastus medialis and lateralis muscles contract together, and no amount of heel raise, hip external rotation, or close-stance squats will change that.

Do decline squats increase VMO activation?

The first exercise myth about the VMO is that raising the heels will increase its activation in the squat. While using Olympic lifting shoes or standing on a board will undoubtedly increase total quadriceps recruitment, as your torso will be more upright, the vastus medialis receives no preferential treatment. Rather, the vastus lateralis and medialis simultaneously work harder to squat when the heels are elevated. Similarly, the high bar squat is more quad-dominant than a powerlifting low-bar squat, and a front squat is the most quad-dominant of the three.

Does squat depth influence VMO activation?

When analyzing the angles at which the vastus medialis and lateralis are most active, Lee et. al. found that 90° or less of knee flexion was optimal. Essentially, deeper squats allow for greater vastus medialis and vastus lateralis contraction. Again, both muscles are being targeted in this instance, so the VMO is working harder, but so too is the vastus lateralis.

The other take home here is that if you want quads of the Gods, you can’t skimp on your depth. If you have to ask someone if you’re going low enough, you’re probably not! If mobility is an issue for you, then you should seek the advice of a qualified professional and dedicate time at the end of your sessions to improving your bottom position.

What about narrow-stance squats?

None of the research to date indicates that squatting with a narrow stance impacts the vastus medialis to a higher degree. In fact, it doesn’t appear that it changes the activation in any of the quadriceps muscles at all. I’m not quite sure where this myth arose, but it seems to be contradicted by the literature.

Squatting with your feet close together won't increase VMO activation,
but it may result in faulty mechanics and potential for hip impingement.

One study with Paoli et. al. looked at the EMG in 8 different thigh muscles, measuring activity in three different squatting widths and three different intensities (no load, 30% of 1 RM, and 70% of 1 RM). They tested both quadriceps and hamstrings muscles, and there was effectively no statistical difference in any of the muscles except for the gluteus maximus. No matter how close the lifters stances, their quadriceps muscles (vastus medialis included) were no more or less active at any intensity.

Surely foot position matters?

This is one that I have heard for years, and even believed myself for a while: trainers boast that externally rotating the feet will preferentially recruit the VMO, whereas a parallel foot position would lead to more evenly divided muscular recruitment. Unfortunately, no studies to date have confirmed this concept.

Murray et. al. tested twenty physically active adults in 4 different foot positions during a partial squat on the Power Tower machine. They found no real differences in EMG amplitude in differing levels of external/internal rotation. Similarly, Ninos and colleagues tested two varying foot positions (externally rotated and neutral) in the Olympic squat, and there was no noteworthy difference in vastus medialis activation.

The take home? If you have strong quads, you have a strong VMO.

Trainers have managed to come up with many creative circus-trick exercises for targeting the vastus medialis muscle, but while they might look exciting to try in videos, the basic foundational leg movements are all you need; squats, lunges, step-ups, and split squats will help you build strong quadriceps muscles, and, in turn, strong vastus medialis muscles. You can perform your leg extensions with your feet externally rotated all day, and you still won’t be able to isolate your medial quadriceps. Instead, just stick to those previously mentioned core movements and reap the benefits of your tree trunk legs!

Works Cited:

1. Caterisano, A., Moss, R. E., Pellinger, T. K., Woodruff, K., Lewis, V. C., Booth, W., & Khadra, T. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. The Journal of Strength & Conditioning Research, 16(3), 428-432.
2. Dionisio, V. C., Azevedo, B. M. S., & Siqueira, D. A. (2013). Horizontal and Declined Squats in Healthy Individuals: A Study of Kinematic and Muscle Patterns. ISRN Rehabilitation, 2013. Chicago
3. Murray, N. G., Cipriani, D., O’Rand, D., & Reed-Jones, R. (2014). Effects of Foot Position during Squatting on the Quadriceps Femoris: An Electromyographic Study. International Journal of Exercise Science, 6(2).
4. Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. The Journal of Strength & Conditioning Research, 23(1), 246-250.

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A Case Against Box Squats

The box squat is ubiquitous in both high level strength and conditioning facilities and Globo gyms. While a lot of coaches and trainers tout the box squat as being beneficial for "explosiveness" and overall strength, I am here to dispute its efficacy, and highlight some of their potential drawbacks.

I am guessing that some of you are already prepared to jump on me for questioning a movement that is so widely utilized, but before you do so, give this article a read. If you still vehemently disagree with my claims, then I'm always happy to hear other opinions.

One of the biggest underlying detriments to using the box squat, in my opinion, is the lack of "biomechanical transferability" to a traditional back squat (specifically high bar); by this, I mean that the movement is quite different in terms of joint angles. One cue you will often hear in the box squat is something to the effect of "push your butt back." Now, this may also be applicable to a powerlifting low bar squatting style, but it is contraindicated on a high bar, Olympic style squat. You'll notice that in this diagram, that the low bar back squatter (on the left) sits his hips back farther, and his shins are closer to vertical, whereas the high bar squatter on the right sits more upright, and the knees track in front of the toes.

The cue "sit back" leads to the athlete maintaining a shin that is almost completely vertical and ends up in a position that would not otherwise be sustainable. Try to do a high bar or low bar squat by pushing your hips back to an extreme degree like some coaches advocate on the box squat–you will likely fall over, because that is not the natural way to descend the hips. Take a look at this guy in the photo. Squatting this way sans box would be very difficult.

Aside from the altered mechanics of the box squat, this movement often decreases the standard range of motion. The only time I would ever prescribe box squats for a client is if he or she were having difficulty achieving or gaging depth on the movement. In this case, a box or a medicine ball can give the client a target or a standardization for depth. Over time, one should progress to a lower box, and eventually eliminate it altogether. If you're comfortable with the movement, then you should always aim to maximize your range of motion with great technique, rather than decrease it.

Similarly, a lot of people tend to get lazy on the box. By this, I mean that the lifter will fully relax and disengage in the middle of the movement. This is not only disadvantageous (as it would never happen in a normal back squat), but it is also dangerous. Now, the lifter has to recreate tension as they stand. There is a tremendous risk of back injury for this reason. If you do choose to use box squats in your training, you should simply tap the box and then quickly rebound, rather than sitting completely.

While some strength coaches praise the box squat for its ability to develop explosiveness out of the hole, I prefer two other squatting variants: paused squats and jumping barbell squats. Both of these movements are, in my experience, far superior. The paused back squat allows the lifter to achieve full depth and build concentric speed, and the jumping barbell squat teaches that rebounding, plyometric power that is desirable in most sports. I prefer to keep repetitions per set lower (<6-8) for both movements, because the lifter can focus on perfect technique. For the paused squats, it is ideal to use a weight that will be challenging, but will not slow down your ascent. For example, if you're grinding to stand up with the weight, you've gone too heavy. Speed trumps weight here. Weight should be between 20-30% of back squat 1 repetition maximum for the jumping barbell squats. Heavier weights won't allow for a quick rebound.

Overall, while some prefer to program the box squat, I think it is limited in its practical application for most people. Not only does it reinforce improper mechanics, but it also could result in injury. Try different squatting variations to stimulate the same effect.



Works Cited:

1. Swinton, Paul A., Ray Lloyd, Justin W. L. Keogh, Ioannis Agouris, and Arthur D. Stewart. "A Biomechanical Comparison of the Traditional Squat, Powerlifting Squat, and Box Squat." Journal of Strength and Conditioning Research 26.7 (2012): 1805-816. Web.

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Getting Rid of the "Butt Wink"

The "butt wink" is a term that has puzzled personal trainers and other movement practitioners. Some people attribute it to tight hamstrings, others have mentioned ankle mobility, some say it's hip flexor strength, or even hip/femur anatomy. My two cents? Motor control. Everyone I've met who had a "butt wink" was able to eliminate it with some proper cuing and movement sequencing.

If you're not sure what a butt wink is, and if you have one, let me enlighten you: this is a term used to describe lumbar flexion in the bottom of a squat (pictured below).

Oof.

Now, let's first touch upon some other theories contributing to this fault...

Dr. Quinn Henoch mentions that the hamstrings cannot be responsible for the butt wink: "The hamstrings are a two joint muscle.  When you descend into a squat, the hamstrings are being lengthened at the pelvis, but shortened at the knee. So it would seem to me that the net length change is negligible." The hamstrings are not a likely culprit.

Hip anatomy makes the most sense out of all theories. Some individuals are just going to be better at squatting, out of sheer, genetic fortune. If you have the right anthropometry (limb length), you're gonna be a better squatter, plain and simple. 

Anatomical factors aside, though, it is possible to eliminate the dreaded butt wink with a little bit of practice and tweaking.

I'm not going to get too much into the hip and femur anatomy here, because I think Dr. Ryan DeBell covers that nicely. If you want to read his article on it, check out the works cited below. What I will say, though is that factors like your acetabulum (hip socket) alignment, femur length, and tibia/fibula length will all influence your squat stance. Some people have to squat wider than others, so playing around with your stance will greatly help your bottom position.

You want to work through a range of motion where you can maximize the integrity of the movement. If, initially, that means that you're squatting just to parallel, then so be it. Over time, the goal is to get progressively lower.

I usually start out my clients with a quadruped rocking drill. This will teach them how to hinge at the hips without load and minimize any lumbar flexion. If you find yourself reverting to the butt wink on this drill, move slower and focus on keeping the core engaged.

Once they grasp this concept, I would then progress them to the assisted squat drill. The goal here is the same as that of the previous drill, but now we're upright and preparing for a load-bearing squat.

Congratulations! Now you're ready to try an air squat without assistance! A couple of things to keep in mind: if my core isn't engaged, and I shift into an anterior pelvic tilt (hyperextension), then it's impossible for me to avoid lumbar flexion. If, however, I maintain a nicely braced position and descend straight down, I should be just fine. You want to imagine "pulling through your hip flexors" as you lower yourself.  If you're squatting high bar or front squatting, you will descend straight down, and if you're squatting low bar, then the hips need to come back more.

With a little bit of reverse engineering, even the most troubled squats can minimize the "butt wink." Sometimes you need to regress in order to progress. When you lay a solid foundation for quality movement, you can get a squat PR without looking like Quasimodo.

Works Cited:

1. DeBell, Ryan. "The Best Kept Secret: Why People HAVE to Squat Differently." Why People HAVE to Squat Differently. N.p., 08 Jan. 2014. Web. 16 Mar. 2016.
2. Henoch, Quinn. "The Bottom Position of Your Squat: A Defining Characteristic of Your Human Existence." Juggernaut. N.p., 05 Feb. 2014. Web. 16 Mar. 2016.
3. Somerset, Dean. "Butt Wink Is Not About the Hamstrings" DeanSomerset.com. N.p., 07 July 2014. Web. 16 Mar. 2016.

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Nate's FREE Beta Squat Program!

When you have more plates on the bar than you have fingers, you know you're strong.

My friend Nate is back for another guest post. You may remember his last post for me about proper breathing for the squat. Now that you know how to breathe on the lift, this program will help you get stupid strong squats. Nate is a competitive 198/220 Powerlifter and trainer under the NSCA who is currently pursuing his CSCS. Nate has been lifting for a little over 2 years and boasts an impressive 535 pounds recently in the gym. He is currently chasing 600+ pounds, weighing 198 himself.


FOREWORD: One of the things I want to accomplish as a trainer/coach is to give back and to help people improve themselves–that’s really it. I’ve tried to commit myself to the processes involved in learning and applying the things that I’ve learned to allow others to push their limits and achieve their goals: that’s the reasoning behind this program.

Over the past year-and-a-half I’ve done a lot of my own programming as well as writing things up for friends to get practice with writing programming for different people. I sat down with some of the things that did and did not work and tried to design a 9 to 11 week Squat Program for beginners or intermediate lifters. I call it a “Beta” program because, let's face it, it’s a first attempt at writing something more serious and distributing it out to a lot of people to see how it works. With a large enough sample size, it gives me an idea of what things will generally work and what things generally won’t.

The added benefit is, I’m hoping, to help lifters hit PRs.

It should be noted that this is a very abridged cycle. I have not included accessories or recommended frequency for the bench press and deadlift. This is 100% squat focused.

THE PROGRAM

PREFACE: As you’ll see, I have days listed as Day 1/2/3 and later as Day 1 and 2. This is because not everyone can run a Mon/Weds/Fri split even though, in my opinion, that’s ideal. I know some people are in school, have work, have lives.

You’ll want at least one day of recovery in between squat sessions, especially for those who add accessories or who have other lifts or training to do other than purely squatting. For Phase 3, the ideal would be Monday and Thursday or Tuesday and Friday as long as 3 days of rest are taken between the days.

PHASE 1: Conditioning Phase 
The reasoning for the conditioning phase is simple: Conditioning. At percentages under 80%, the goal is to condition, practice, and build confidence as stepping stones for later cycles. If your goal is maximum weight, then spending some time to bring up your work capacity is not a bad idea. This will also be beneficial for people who have run extremely long, demanding programs or just need a good starting point instead of jumping into weight over 80%. As with the other phases, I’ve given you ranges on some days (example: 63-65%) because some lifters recover faster than others. You’ll see it in later cycles too. Always err on the side of training hard. However, the goal is to avoid missed reps and to aim for weight that you’ll be able to squat with the best technique.

This is the only phase with variations.

Week 4 in this phase is for lifters who feel they need a sort of break, usually the ones who are not used to conditioning and volume work or those who are just deconditioned to begin with. It is recommended to not take the taper for more experienced lifters.

**FOR LOW BAR SQUATTERS, DAY 2 IS A PAUSED HIGH BAR DAY. FOR HIGH BAR SQUATTERS DAY 2 IS A PAUSED FRONT SQUAT DAY.

PHASE 2: Accumulation/Volume
The point of this phase is to accumulate volume between about 70-85% of a persons 1RM. This will be the meat and potatoes. The goal of this phase is to build, build, build. Build strength, fearlessness under increasing load, and for the lifter to practice their competition (or stronger) squat. Day 2 in this cycle is built in to work on technique, power, and to have a day that is less demanding as the cycle increases without going into ridiculously low intensities that won’t benefit the lifter.

PHASE 3: Intensity
Plain and simple this phase is about putting some weight on your back with the confidence to push your comfort zone and create the confidence to break old PRs! For most lifters, they’ll likely be hitting weight/rep PRs weekly before the big max out. I recommend that the lifter have at least 3 days of rest on their squat between either day, and minimize deadlifting, to maximize recovery. Week 4 can be the taper from Week 4 of the Conditioning phase or for more experienced lifters, can max on the next week.

I hope those of you running this enjoy the program and see some gain from it! Thanks for reading and putting confidence in both myself and Arianna. I’d like to thank her too for allowing me to share on her page and for putting out all the information she does.

Now go crush some heavy squats!

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SMOLOV IN DEPTH: SQUAT, EAT, SLEEP, HATE YOURSELF, REPEAT and WHAT IS THE 40% RULE?

"...and as for why I no longer kill? I hate no man as much as I hate myself."

DISCLAIMER: 

If weightlifting is not 50% of the reason you are still alive, then promptly execute an about face and swiftly walk out of this room afraid to even breath. Do not make eye contact with any of us. Go back to your scenic hiking trails, your spartan-military-warlord-beastmode-challenger XxXtreme hard-earned-mud soaked obstacle course fetish, and your sisters walk/run/fun 5K benefits. Only the committed and proven are worthy of the content in this blog. You have to leave because the things we discuss and addresses require qualities not allowed with the garbage modern gym culture. Things like uhhhhh.....COMMITMENT, DEDICATION, or (get this) ACTUALLY TRYING! We do things that are hard and painful. WE ARE PEOPLE WHO DO NOT QUIT WHEN ITS GETS HARDER. When its difficult we look up and say “Gimme Some.”

sadistic in all of our endeavors.

If you are still here:

Hit yourself in the face once or twice.

 Bang your chest.

Spit on the floor.

Scream at the mirror.

Channel your disgust. 

Have pride in how fucked up you are.

Walk into your gym confident and strong.

Crawl out of your gym humbled and stronger.

Hopefully your dick is hard and your palms are seizing up into fists that refuse to release. Enjoy that pre-post Fluff. GET SOME! Now lets get our knuckles bloody.

"IF IT DOESN'T SUCK, WE DON'T DO IT."

LEARNING THE 40% RULE. 

What is the 40% rule?  This quote is from a Navy SEAL who created the 40% mantra.

“…He would say that when your mind is telling you you’re done, you’re really only 40 percent done. And he had a motto: If it doesn’t suck, we don’t do it. And that was his way of every day forcing us to get uncomfortable to figure out what our baseline was and what our comfort level was and just turning it upside down. We all have that will. It’s just a matter of how we apply it.

A brief overview of the 40% mentality.

This is biblical. I know this first hand. One of the greatest gifts the Infantry gave me is the ability to push past the point of your exhaustion. When I was in boot camp I started learning what I was capable of. Each grueling two-a-day Physical Training session peppered with little sleep and endless 45pound ruck marches with a 27 pound rifle had me breaking down fast and looking for sympathy. In the Army we called it “feeling sorry for yourself.” That is the initial 40% peak. Your smoked and ready to stop, but the reality of the task ahead would not accommodate my butt hurt feelings and tired body. There was no sympathy and there never will be. I had to move on for the greater good of the team. If I failed, my squad failed. If our squad failed, we either died or were punished with even more grueling physical exercises after we finished whatever task we were currently doing. What we called “getting the shit smoked out of you”. I swear to you there were times where I was so drenched in sweat and hadn't stopped moving for hours. I was seeing shit. The face of God appeared before me. That is how I know I was fucked up. I was seeing shit that doesn't even exist. So, with each passing week I began going a little bit further and faster than the previous week but I never realized it until the end of my 16-week Ft. Benning vacation. I reflected on how far I came and how much more resilient I was. Resilience is a crucial ingredient in endurance and fatigue.  

All the hardest and strongest dudes I served with had become soldiers who fed of the failure of others around them. Two reasons: 1) That is one less competitor in the event or training and 2) It was a tool used to guilt those who couldn’t hack it into manning the fuck up, stop feeling sorry for themselves. They were mocked in hopes they would dig into that 60% reserve to get that famed second wind. 9 out 10 times the fading soldiers fell out with heads down and little shame. But that 1 dude out of every 10 responded to his failures and mockery by quickly getting back in line and pushing on silently. That 1 dude has now earned the respect his peers because he showed his ass (flagrantly showing people your weakness) and was ready to tap but something clicked in him and he carried on.

Mind Control.

 Self Control by Laura Branigan.

SMOLOV SQUAT PROGRAM: THEN AND NOW

Long time readers should already be familiar with the Smolov Program. I have relentlessly preached its merits over the last three years. In all my years of gym weightlifting nothing I’ve done or tried to do has ever given me results the way Smolov has. It a program crafted to perfection. It is philosophical as much as it is quantitative. Weight room poetry in motion. It is a rewarding path littered with landmines of short-term goals that accumulate into gratifying long-term triumphs.

If you have no idea what I am talking about the click the link below to learn. You are required to visit the link below before further reading.

How to add 100 pounds to your squat.

This article is intended for anyone interested in growing respectable legs, confidence, size, weight, and wisdom. From the flabby n00b who knows hes gotta shape up before his bad back and left knee give out at the "old" age of 28, to the overly tattooed Co-Magnon who recently unlocked his true potential and has actually transformed himself into a respectable monster, to even the tanned IG rock star who somehow manages plug a garbage ass "sponsor" into photos of a bottled water and cuddling rescue dogs.

I feel confident in my ability to molest the entire spectrum of lifters because this is not my first Smolov Cycle.  I completed my first Smolov cycle at Anytime Fitness in Olympia, WA and Wilson Sports and Fitness Center on JBLM North Post in Fort Lewis at the start of 2014. Currently I am quarter into my 2nd descent.

The above information is crucial to you the reader because who I was then as a lifter and who I am now are depressingly similar but incredibly different.

HNNNG

I am going to list and compare the circumstances, differences, nutrition, opinions, and results of both cycles. I hope this helps you and give you the motivation or idea to submit to this program. I also hope its aids in better understanding the unseen work of a typical Smolov cycle.

Now, I am writing this with the assumption that you are not a competitive bodybuilder who's finances are dictated by the number of pumps achieved before 2100. You are a workingman, you are a student, you are a three job-working bachelor, you are a father/husband/guardian. You spend your days and nights shifting your energy and empathy into multiple facets of existence. Plainly put, you got other shit going on in your life all the time. BUT like any hobby, when you want to pursue your interest you find the fucking resources and you make the goddamn time to make it happen.

The caption of this photo is really what sells it for me. Time To Feel indeed.

Cycle One: March -June (2014)

1. Before this I only recently began squatting. I would say about 8 months of squatting once a week. High reps of weight that never went heavier than 225. I thought I was building big legs but really i was just building false hope. I already addressed the error of my non-squatting ways before. I’m ashamed it took me that long to realize how important legs were in building a strong frame. Because I had not squatted for very long or frequently I was totally blind to proper squat form and technique. I learned as I progressed in the program.  In hindsight I wish I had focused more on that kinda stuff when I was cherry because I did suffer some minor tears and long lasting aches that took an incredibly long time to correct and become habit.

2. I was in the Army and my normal M-F work schedule was as follows:

Wake up at 0430, leave by 0515, at work 10 minutes before 0600

Physical Training was 0630-0930 (average 10-12 miles of running a week)

Work till 1700 or 1800

Eat and at the gym by 2000 for the lift.

Asleep by 2230-2300

3. Sleep was decent but by no means good. Weekend's allowed me to catch up on rest. Rest and Relaxation is an extremely important component of this program. Do not miss an opportunity to lay down and do nothing.

4. I had no child and was not in college. This is the single reason I was able to execute this program despite my grueling work schedule.

5. My final 3 weeks of the program where I was to attempt my new true max was cut off because of an extended training exercise. I left for the desert of California to train outdoors in 100 degree heat for 6 weeks. Everything I built was lost. It was a very hard climb back to the top. I still remember how depressed I was when I came back. Never again.

6. I ate like an animal with complete disregard for calories or content. Talking medium pizza and 10 wings for lunch like it was nothing. Dozen eggs a day, Burger King and Wendy’s value menu daily, etc… It was actually quite fun. I had never done anything like that before.

7. I drank alcohol waaaaay more than I do now. Binge drank every weekend getting wasted. Its just was soldiers do.

8. My legs, shoulders, trunk, arms, grew exponentially. Incredibly significant gains were achieved boys. I had to buy new underwear and pants quicker than I expected. It’ll never for the ecstasy of finally being one of the big dudes who always complained about jeans not fitting.

9. My start weight was 205 and my finish weight was 222.

10. I did not keep a written log with notes of all my lifts. I just screen shot the week’s program and followed it from my phone. I did however document significant portions of my lifts on Instagram and with photos. I can now go back and compare where I was then to now to actually see with clear vision how much I was improving and growing. This is highly recommended for everyone attempting this program or something similar. You don’t know how far you’ve come if you don’t know where you’ve been.

11. I stretched out often before and after my lifts. Learned a lot of new stretches and which ones helped me the most for recovery and performance. I learned the basics of foam rolling but admittedly did not do them 100% the right way. My stretching routine did not incorporate rolling out the bottoms of my feet or my calves. Which is imperative in maintaining muscle, joint, and tendon health. Especially the older you get and the longer you’ve been a hard lifting meathead.

Commin' outta a 13-week program like...

 

Cycle Two: January-April (2016)

1. No longer in the military. Fuck yeah. This now gives me ample time for recovery since my other responsibilities (class, homework, studying, writing papers, Dad stuff) requires minimal physical output. On the other hand, the accelerated mental output throughout my day does breed its own challenges. 

2. I am keeping an detailed and descriptive written log of each lift. I have notes on some of those pages to get a better look on where I am at and what, if anything, needs to be addressed. 

Keeping a workout log like this is also helpful in keeping me focused and motivated. So again I strongly suggest you do something similar when tackling any extended training program.

3. Now instead of being a soldier I am a full time college student. Classes are long with labs. No summer breaks. Every semester has been full-time.

4. I am a father now. My daughter recently turned 1-year old. This makes scheduling gym times a little harder but I am not complaining. I have learned how to adapt to the change. Like any dedicated lifter should.

5. My wife works now. Her hours are erratic and she works random weekends when asked. Another hurdle to jump when planning lifts.

6. My diet is nothing like the first cycle. I eat often and a lot but within reason, I do not gorge on fast food. I eat big meals I make at home, always eating snacks, and whatever my wife cooks I try to eat as much as humanly possible. I never leave the house without something to eat. I am a walking commissary. 

7. My drinking has decreased tenfold. I don't drink because I am home and bored. I have occasional weekend outings where I drink with my buddies and we stay out late but it is light years away from my behavior during the Army and my first cycle.

8. I have learned soooooo fucking much over the last two years about my body, weight lifting, form, stretching technique. I am by no means an expert, but I have a better grasp on what I am doing. My form is considerably better, my stretching is disciplined and effective, my muscles are stronger, and I have learned the merits of mobility and conditioning during the cycle. Basically I have gained more wisdom. A natural side effect of caring.

9. Things that once hurt no longer hurt me. Knee is no issue at all. Left foot cramping and burning pains have subsided, ankles have gotten stronger, my lower back no longer activates as rapidly and burns out before my quads do.

10. I am in an environment (Rockwell Barbell) filled with the proper tools. I have access to friends and people with years of power lifting experience and years of personal and corrective training. If ever I have a pressing question or need a recommendation they are quick to help. It’s a lifesaver. I am grateful for my place in the gym and am humbled to be a part of something so heavy. If I may be real for a moment there is no gym in Chicago and definitely no gym in the Midwest that compares to what we have. If you have ever been fortunate enough to come through then you know what I speak of. Its literally like going to a punk or hardcore show except there are no bands playing. But its just as intense as if they were. Friday nights are lit son. Its is organic, cathartic, and raw. I equate it too a ritual of the utmost extreme. You walk in there on Friday night bench press and it smells like a goddamn fight club. 

Obviously I have not completed this cycle yet. I'm in Week 5 right now. This is where I remember it getting hard. The weight is increasing and I slightly dread it sometimes. Which is awesome. Punish the deserving! Im finding this cycle to be a little more challenging because I am a little older and some aspects of my body are weaker than I'd like. I fine tuned my program schedule to accommodate more back work on days that don't call for squatting.

When you thought you were gonna miss the rep but still managed to fart it out.

 

THE TAKE AWAY: You do not have to do Smolov or have an interest in it to see the pay-off is no secret. Boiling away the spreadsheets, gram counting, recovery, planning, and high-speed discussion points or critiques what remains is this….

Consistent and methodical hard work with reasonable challenges executed over extended time creates Net Gains. We know this truth in the weight room as much as the work place.  It’s an ethos all successful people hold dear.

I refuse to live the farrow existence.

I hope my observations on extended program training impact lifting. I do not intend to talk down to anyone. I just record my observations and relay them to anyone who cares to listen. Take what thou wilt and do what thou must. I’ll see you in Hell.

I leave you with three powerful quotes from the late Jim Rohn. The most sincere and real motivational speaker there ever was and ever will be. Let these words marinate in your head. Really take the time to read them and analyze them. You’ll see that everything I have wrote about and speak of is what this man said for 40 years. Respect.

 

 

“You are the average of the five people you spend the most time with”

“We all must suffer one of two things: the pain of discipline or the pain of regret”

 “If you don’t design your own life plan, chances are you’ll fall into someone else’s. And guess what they have planned for you? Not much.”

STAY GRIM. HIT THE GYM.

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30-Day Squat Challenge

It's the first of the month! Start it off right with this 30-day squat challenge. Set a reminder in your phone to complete your daily squat task. Good luck!

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