a better life, accountability, adaptation, awareness, belief, Beliefs, better choices, care empathy, caring, Change Agent, children, choices, compassion, courage, decisions, Energy, examined life, fairness, game of life, genuineness, gratitude, intimacy, intimacy awards, kids, life, long-term perspective, love, needs, parenthood, parenting, parenting skills, perseverance, responsibility, self, significance, time, training, you, your life

Substitute Parents.

The old Captain Viking Pirate & his Gritty Warrior Viking Pirate son … enjoying some ‘Father-son” experience.
These moments get etched into the memory bank of great experiences.
Build these up.

What’s on my mind right now?

Kids and being a parent.

Come into my head as I think and type to you my thoughts … (my typing speed is very, very fast … and I don’t look at the keys on the keyboard and type with very high accuracy … anyway)

What does it mean to ‘love’ your kids?

We all have our own definitions of this word and area of love. Good. I think loving your kids, means, in part, that you put them ahead of other concerns in your life (at appropriate phases of life – different for a man and a woman).

You see, what I have seen and observed (being in the gym talking to thousands of parents over the years … and actually owning a gym for 7) … what I have seen is that too many parents are caught up in getting ahead in their careers or that promotion. Or better still … buying a bigger house or playing golf every weekend or buying that expensive car.

I find that they devoted so much energy to those things that they failed to free up the time necessary to really listen to their kids and just ‘be’ with them. Not to be with them when you schedule in to make ‘quality time‘ with them in your busy diary …. no, just to be with them.

It’s no wonder kids are so angry. Their parents aren’t giving them the love and attention they deserve.

I believe if kids don’t see their parents making certain sacrifices in order to work at being good parents, or if they already tried to talk to their parents and have been shut up by them, then they aren’t going to keep trying. They’ll either seek out another adult (as substitute parents) who will listen to them or they will buy into whatever youth culture is telling them to do.

Note: don’t “palm off parental responsibility “ to so-called “coaches” in sport clinics, games clinics etc. not everyone wants to and can be a top sportsman/woman. That is a fact of life. One of the mum’s at Zachary’s Athletics club said to me in our initial meeting that she joined her son in the athletics club to learn how to be confident. She did this because she was told that that was what the ‘other parents’ were doing.

I said that was a misperception.

I told her that the best place to learn confidence and integrity and honesty and care and compassion is in the home. From her, the kid’s parent. Not at some substitute parental course (that was over-and above the skill level of the young coaches employed to teach sport skills … not life skills. They were not qualified Life Coaches, most hadn’t experienced much life yet!).

Give him the scaffolding in your son’s life to help him, help himself build & live a life of significance. With a foundation of good etiquette/manners.

You don’t learn self-confidence and have a healthy self-esteem from school or taking part in sport. You learn confidence and all the intangible traits of a well-adjusted citizen in the home. In a loving home with parents making themselves available. That is where I learned my confidence from … confidence large enough to be the BEST in my sport and compete against the best in the World at two World Natural Bodybuilding Championships. I didn’t learn this off substitute parents. I learned it off family, very close family. I learned how to be a Champion from Champions in my family, and guidance from some very good teachers.

Parents continuously not ‘being there’ for their children when necessary is one of the reasons the rate of sexually transmitted diseases – and the rate of teen pregnancy – is very high (and still rising).

Kids are not being loved by their parents (because parents make selfish choices & employers/organisations that don’t support flexible working ideas) …. so these kids accept a cheap substitute. To these kids (to many kids and this has been happening for generations) … it’s better to accept a substitute than to face the hurt of NOT receiving love from their parents.

If you have kids … make the RIGHT choice. For them, for you … and your future relationship with them.

In the years running my gym I have helped many teenage kids (where parents have tried everything) get back on their Life-Track. I have seen “A” students end up with the wrong crowd and end up in jail. I have seen delinquent students and failing students turn their lives around and are now successful business people.

Learning and absorbing our habits every single day of their initial phase of their lives is what our young Princes do.
Teach them well.

I have helped hundreds of kids, help themselves find their best /better selves. I have loved them and gave them that substitute love they never got from their parents. Simply because I cared.

I love mathematics … and I sum it up this way:

Less love and time given to your children in their young years (before 10) …. EQUALS ===> more time spent getting them out of trouble in their teenage years. There is an inverse relationship.

It costs parents more in time, money and heartache and pain in future years.

Make time NOW … before it is too late.

Don’t make the mistake many (previous generations made). There is Power in Two (your partner/wife/husband) and work together to manage the all-important time and love to your growing children.

It will be one of the best and most important investment decisions you will ever make in your life (more than that promotion or that business deal or )…. just like making time to ‘work/train’ your muscles … not just for now … but for your future/old age.

All the very best in your decision

Yours always, in iron and muscles,

Cheers & Ahoy!!

 

The old Captain Viking Pirate … and loving kids … and making the Right decision

A ‘sick day’ from school day for us here, 4 years ago now.
Enjoying the entertainment at Sydney’s beautiful Luna Park.
I never let schooling interfere with my or my family’s education.

Building a good foundation for your childrens’ character is like building good lean quality muscle.
It takes time and patience. Lots of patience but laser-like focus.
Proper exercise techniques and application of relevant principles , compounded over time results in the goal you visualise.
An morally-upright, free-thinking citizen of the world putting his/her hand up to lead if necessary.
As parents, be the best teacher you can be.

Me in my cowboy hat & enjoying a beer (still training my ‘guns’ … drinking my beer)

Standard
authenticness, awareness, balance, basics of training, beauty, better choices, Body shape, choices, Energy, Goals, long-term perspective, mind-muscle connection, muscle building, muscles, risk, safe training, symmetry, synergy, time, training, Vitality, workout, workouts, you

The Gym, Reps, Sets, Synergy and Workouts.

You perform your reps, sets and workout with one of the tools – dumbells, when you search for that ‘elusive pump’ feeling in the gym.

In my almost three decades in the ‘iron game’, I have learned many things.

About gyms, about people, about different training methods and styles, about perceptions, about limitations, about the mind, and about muscles, fat loss and body sculpturing.

I have learned a lot, filling my domain knowledge of subject areas that have always been fascinated about. And still am.

The Gym

I’ve always believed the gym was a micro-cosim of society. It is a metaphor for Life.

It does not represent reality – it tells (beautiful lies) about people. What it basically says, in my opinion, is I’m bigger or better than I really am. It is a kind of fantasy world.

But the gym is also not pure fantasy – it voices and indirectly describes and reflects, the real world (outside) by people the same people that make up the gym, by inventing little worlds that resemble it, loosely or closely.

I find it fascinating because, like Forest Gump said of life – “life is like a box of chocolate, you never know what you’re gonna get.” That is exactly how I feel before each visit to the gym. You never know what you’re gonna get, like who will be there, what equipment will be available when you need it, whether the gym will be “packed to the rafters” or quiet and empty.

No, you never know what you’re gonna get.

The gym alters reality to allow us to ‘see’ reality better.

What I find most interesting is that the gym lies (if it is a good gym), to reveal the truth to you (about the world outside the gym).

Each person in the gym has their own history, their own story, if you pause and ‘listen to what they’re not saying.’ Each person’s story is a metaphor for an aspect of the Real World.

The gym, in a sense, and among other things, is allegory. What it gives you (if you’re willing to listen and look and feel) is the real world – indirectly.

Maybe, that is why the gym is appealing to many of gym-goers world over. Maybe, it just allows us ‘let be.’

It allows the world each person is creating within their minds to come into being for themselves and everyone else in the gym … by leaving the real world (outside) well enough alone.

Just for those minutes or hours they are in the gym.

The gym allows each user the ability to create their own worlds in their minds. That is one of the reasons why, I think the gym has been so appealing to me all these years because it is fundamentally, how real life goes.

You see, most people proceed each visit to the gym with ignorance and uncertainty; then they get glimpses of the ‘truth’ – their truth, or moments of understanding. And, if you’re like most people, you rarely (and usually too late) get to ‘see’ the whole version of reality.

The gym is, maybe, the TRUEST REALISM.

Members of my ‘extended family’ when I used to own and manage my gym for seven years. Some of the best and hardest years of my life so far. I loved leading the members (predominantly males – 70%) and they allowed me to take them to unchartered territories for us all. The gym was (unlike today’s) a social place. An ‘inbetween home’ between your place of work and your home. That’s me on the extreme left.

 The workout.

Every workout is got to be about some part of the body or … I guess, these days, the ‘whole body.’ Every workout has got to be about something at the very least.

It doesn’t take much to do a workout – less still to do a set or just a handful of sets. In terms of action, I mean.

A workout to me is more than just a number of sets or selected exercises performed for a pre-selected number of repetitions. To some, a workout in the gym with traditional weight-training equipment is akin to a meditation hour or so. No, a workout is the pattern of a thing, a living thing – its rhyme and reason. It is what a moment or a memory or silence is about, if that makes any sense.

A workout does not need to be scientific. There are many types of workouts and I have tried and experimented with many over the last three decades.

To me, a workout is the genius of a thing. A workout could comprise just about anything, it may even be nothing. A workout is what you experience to write the story you are writing in the gym.

The Sets

A Set is simply, one tool a gym enthusiast might use to fulfil his goal to achieve a workout, the workout he or she imagines he is going to do. The set is, to some extent, a form of a workout in itself which uses action as its mode, usually in the form of a slight discomfort or pain.

The set intricately and closely connects one exercise to another, usually through a causal chain, ending in a moment of pain and pleasure or what I refer to as ending in a climax.

I have done thousands of sets since I began lifting weights in my late teens almost thirty years ago. To me, a set is a miracle and a mystery. A set is the track from somewhere to somewhere else – the start and the beginning of a mii-project, a small journey.

It carries the performer from silence to understanding, from nothing to something.

A set to a workout is like a river is to a whole catchment. Namely, everything. The part serves the whole; it is what the whole comes down to.

It is the point, the ‘dot.’

Sets alone or sets performed in no particular order mean something to the enthusiast but not much. I find that when I am doing a set, I am telling a part of my story, my life because what I am striving for ultimately is, meaning. And how does meaning arise when you’re doing a set?

It arises when I put the repetitions required to perform each and every set into an order in which I have learned to recognise a pattern of relationship (through the many thousands of sets and workouts I have performed over the last 3 decades).

I then derive meaning.

Over the years, I have learned to recognise relationships between sets and causality. We all have that gift for seeing and attributing meaning patterns – and for storing and repeating them in mind and workouts when recalling. We do this for almost everything in our lives, it is just easier on our brain as the brain relies heavily on autopilot, ultimately to conserve energy.

We humans, make sense of life that way, by learning how things interact, what causes what. The only thing is, like anything else, learning so, takes time.

Climaxing at the end of a set is one kind of pleasure, a lot of time, with pain thrown in to the mix. The completion of the pre-determined number of sets is not the point of the workout.

So, the point of a workout as I see it and story-tell, is in the ‘feeling.’

It is the feeling that allows one to build and soak in the ‘essence of the exercise.’ And how do you get the essence? That involves much, much more than just lifting a weight against gravity and moving the weight from point A to point B.

I will save that ‘find the essence of the exercise’ to another blog.

Providing a little bit of assistance. My pupil here ‘feeling the essence’ of the exercise.
All relationships require work and time .
Sometimes, its the little things, that determine your success in pursuit of a worthwhile goal.

Reps

Reps, is the shortened version of repetition. Part of gym lingo. It is the basic unit of a set and the building blocks of your workout. It is the number and tempo that dictates what kind of set you’re doing and the feeling you get at the end of the set (if you get any at all).

Not every rep is the same, just like not every golf swing is the same, using different clubs for different strokes.

Performing the rep is when you ‘get your hands dirty.’ It is when you feel the blood pumping excitedly through your veins. It is when you sweat. You sweat to earn those muscles. The rep is when you experience what I call a ‘continuous progression of focused moments.’

Some people call this meditation.

Everyone is at varying levels of meditation and are, ideally, working towards improving their meditation ability or what we, bodybuilders refer to ‘mind-muscle’ connection.

This is when you ‘feel the essence’ or what Arnold calls the ‘pump’. It is an elusive thing and not many gym rats get to experience this climaxing moment. It is the holy grail of lifting weights. It is one of the factors that separate real bodybuilders from the gym rats.

So-called self-help gurus have, for decades now, spoken about how one can ‘get in touch with one’s inner-self. Well, I have news for everyone, bodybuilders, real, authentic bodybuilders have been their inner-self for over a hundred years now.

Bodybuilders have a very highly level of understanding of getting in touch with one’s inner-self, because you couldn’t really get any more any ‘in touch’ with yourself then getting in to the individual cell, with vitality-infused blood.

Feel the essence, I say!

Fully focused!
A true warrior & champion. Phil applying principles in one of my programs and adopting my framework.
Focusing on making every repetition of every set of every exercise as ideal as possible.
Practise does not make perfect – Perfect practise makes perfect!
Photo: Retired Champion Ex-Australian Wallaby Captain & NSW Waratahs Captain and player in action under my watchful eyes.

Synergy

Sets alone or sets carried out in no particular order could mean success … but very little: Second set, 8 to 12 reps, power on the positive, control on the negative with a 2-1-3 tempo! Oh, I get it. A workout is completed; sense of achievement arise. How does that happen? It happens because the gym enthusiast/bodybuilder puts the sets in an order in which he has learned to recognise a pattern of relationships and so can derive satisfaction and purpose. It happens because of the innate human avidness of the human GIFT for seeing and attributing meaning to patterns – and for storing and repeating them in mind and body and spirit (dare I say, speech).

We humans make sense of our life and in the world we live in by learning how things interact, what causes what. The way every cause has its effect; the way every action has its actor, its object and its consequence. So, most gym rats learn that for every

What I am trying to say is that put a man and woman who like the look of each other in a place together and what you’ll get pretty soon, among other things, is someone doing something; and someone doing it back; and two people doing something together. What you get is ‘synergy’.

Sex; a relationship; perhaps issues. What you get is sets performed – simple, compound, complex and compound-complex, fragments and fractals.

What you get is synergy.

Anyone can ‘lift weights’, but unfortunately, not many can lift weights with synergy. And how do you do you make those reps, those sets perform their alchemy and achieve synergy and purpose.

I have found that one can learn the many different types of training ‘techniques’ and ways of lifting without ever knowing what the essence feels like. Just like you can understand the whole scheme of evolutionary history, without ever knowing why a minah bird moves exactly, and with such intelligence, as it does – why that is necessary and how it came to pass.

Achieving and feeling the essence and flowing with synergy in your workouts is another lively mystery.

A tip: one needs to learn rhythm. This comes after years of deliberate mind-muscle-heart-spirit practise. One of the greatest joys of doing a workout is not just achieving synergy but also making music within.

That is when you get hold of ‘that mystery’ and master that miracle within.

Good repetitions of good sets of good exercises performed well, amongst other variables, performed with synergy and music .. .makes for a good workout.

And the more balanced and elegant one’s sets are, the sounder they are structurally, the better one’s workouts will be.

You approach what I refer to as the ‘state of beauty’ … an enlightened state that brings you closer to balance and symmetry, a state of finite bliss. A state of enhanced balance and symmetry, when done correctly.

Not many gym enthusiasts ever get to that state. That is ok, most don’t. … and most don’t know how to, either.

 

Until next time,

Captain Viking Pirate Vaughn-Van-Valentine (VvV)

Collage of some bodybuilding poses

Collage of members of my gym in action … many, many years ago.

Quality Plan + Quality Implementation allowed Team Valentine (my wife & I) to beat the best in the sport here in Australia and stand on the stage against the best in the World.

Standard
a better life, awareness, basics of training, Beliefs, better choices, body, Body shape, choices, diet, Energy, Fitness, fundamentals, game of life, life, long-term perspective, long-term strategy, muscle building, muscles, respect, responsibility, self improvement, self-image, Strength training, training, truths, Vitality, workout, you, your life

Eating and drinking in excess this Christmas and New Year can help you lose weight – a lot of weight!

Muscle is precious. Build muscle then, do everything you can to preserve it.

Muscle is precious. Build muscle then, do everything you can to preserve it.

Don’t believe the headline – eating and drinking in excess this Christmas will not help you lose weight!

But I am making a point as to how we can become needlessly fearful (because of all the conflicting views out there) of exercising with weights or eating certain foods or doing just about anything.

Everyone seems to have an ‘opinion’ these days with the proliferation of social media and a lot of these views have insufficient and inappropriate evidence (scientific) to back them up. This applies to almost everything, but especially, weight/fat loss and exercise and eating and drinking, because well, we all do these activities, more or less.

It seems that everyone is suddenly an expert.

Anyone can show how, by selectively citing some scientific research and blowing it all out of context, you can build a case for any argument, including the subject heading that I have used.

If you have a small amount of scientific nous, it is super easy for someone to give an opinion and by selectively citing some scientific research (based on some ridiculously small sample) and blowing it all out of context. You see this quite regularly on mainstream media as the ‘sensationalism’ of these stories sells ratings.

Below is the start of my view on fat loss and body re-engineering …

If you need to lose fat leading up to the festive season and summer (in some parts of the world – like Sydney, Australia) – build muscle. Naturally. Full stop!

There are countless weight-loss programs on the net and every where you go and read. Terrific for increasing awareness. However, fat-loss plans and weight-loss plans that don’t include strength training, fundamentally, rob the body of muscle.

Now, you don’t want to do something that robs the body of muscle because the process of ageing does this anyway. Ageing, is partly, by definition, the deterioration of muscles due to the reduction in protein synthesis.

Weight-training to build muscle ‘off-sets the on-set of ageing’. It is the potion of youth. It keeps people younger, longer. I know, because I have witnessed these people who seem to look and act five, ten, fifteen and twenty years younger.

The common denominator: they build muscle!

I’ve always told everyone I have ever helped over the last two decades that every kilogram of muscle is a fat burning dynamo! Yep, a fat-burning dynamo.

If you compare your body’s metabolism (the rate at which it ‘burns’ calories) to that of an engine of a car, when you build lean body mass (muscle), you increase the engine size and power of your body. Your car engine (metabolism) goes from, say, a 1.8l engine to a 4.0l or even an 8.0l engine over time.

Muscle loss reduces calorie requirements, makes fat loss more difficult, and creates increased obstacles to the maintenance of a lean body, once the excess fat has been lost.

Fundamentally, your ‘life-force’ (or vitality) will be sucked out of you and you will literally feel like cr&p! Every single minute of every single day. Now, why would you or anyone for that matter want to feel like that every single day. I could and still can’t understand why people still do this to themselves. Instead of doing ‘life-affirming’ actions, they instead do ‘life destroying’ actions.

Not smart. Not sustainable.

Put simply, and to sum up – always remember, to help maintain a lean body, build muscle.

It is as simple as that!

However, like some philosopher once said, “the easy things are also the hardest things to do”.

So, don’t think. Do!

If you can dream and imagine a much more improved physical version of you and believe in executing a plan to get you there, by all means go for it!

With 8 x Mr Olympia - "The King", Ronnie Coleman. Now, this man built and carried on his frame an unbelievable amount of muscle - 300lbs worth of it!

With 8 x Mr Olympia – “The King”, Ronnie Coleman. Now, this man built and carried on his frame an unbelievable amount of muscle – 300lbs worth of it!

And don’t worry if you have never entered a gym in your life or you haven’t done anything since your late teens or early twenties. It is never too late to start.

Regardless of your age, or how out of condition you may think you are at present, I believe it is never too late to start an exercise program. The power to decide rests in your hands (literally when you start lifting weights in a gym to help the person in the mirror – YOU).

You can transform your fitness and muscle strength at any age, along with your appearance, and health. I believe this is important because from my observations as a coach over the years, when people’s image improves, their performances improves too. Feeling good about yourself is an important part of being a well-balanced human being.

Make that choice – for you or a loved one. Make that choice to help you so that you can enjoy not just a long life but a good quality life by lowering the risks of early on-set of age-related physical and mental diseases. Respect and love the most important person in the world to you – YOU, first.

That way, by default, everyone gets the best of you, too.

You have one life, make the most of it all the best in the choices you make. No one else can make them for you, so choose well.

To assist in the quality of your life right now, consider improving on these:

  1. Eat – well composed, portioned meals, more frequently. If it is green leaf (and not a frog), include it in your meals.
  2. Water – drink adequate levels of water daily. An average adult should aim for 3L per day.
  3. Move – a combination of weight training, cardio and stretching done two to three times per week.
  4. Enjoy yourself – don’t forget to have fun and laugh at least once a day.
  5. Socially engage with your community in person.
  6. Get, learn and apply the basics (of life) right so that YOU can ….

Muscle is precious. Build muscle, then do everything you can possibly to do to preserve what you have. You will thank your lucky and wise stars as you age.

Don’t accelerate the ageing process as age does it for you anyway. Build muscle, as if your life depended on it (and it does). Build muscle as it is your personal preventative insurance against age-related diseases as your life ticks on … tick, tock, tick, tock!

Then, watch your energy, mental state and vitality soar to new heights and ….

Live, really live.

Until next time,

Be the best you can be for you, first, then by default, everyone gets the best of you. Vv.

Be the best you can be for you, first, then by default, everyone gets the best of you.
Vv.

Standard
a better life, adaptation, awareness, balance, basics of training, beauty, Body shape, Energy, Fitness, fundamentals, habit, habits, injury, long-term perspective, muscle building, safe training, strengths, symmetry, training, workout, you

My Top 5.5 Tips to avoiding injury.

Education through a perception of the truth. Increasing your awareness, taking sufficient and appropriate actions and adapting accordingly is key towards self-improvement. Vv

Education through a perception of the truth.
Increasing your awareness, taking sufficient and appropriate actions and adapting accordingly is key towards self-improvement. All done in my programs.
Vv

I have been very fortunate that in over twenty three years of training in the gym I have not been seriously hurt in any way. I am very proud to say that in that time I have not seen a physiotherapist or chiropractor for any training-related injury.

I have always been a stickler for form and ideal exercise execution. Always. Accelerated increased awareness from the guidance from some of the best coaches in various fields such as martial arts, power-lifting, boxing, athletics, squash, soccer, hockey, rugby and resistance-training has also contributed heavily to me staying injury-free.

Mastering the basics in any physical endeavour is paramount to you excelling in and enjoying the experience while doing it. Everyone that I have ever helped over the years get educated in applying the basics of training all the time – not some of the time! This loosely applies to most worthwhile goals in life.

Getting injured is a pain. Apart from the physical pain, one has to endure days, weeks or even months of re-habilitation. It can drain one of mental and emotional energy too and be quite costly if the injury is very serious.

Over the years, I have adopted certain routines with deliberate practise (habits) that I believe decreases my chances of getting injured while training in the gym.

Below are 5.5 key tips to help you lower your risk of injury:

Tip # 1: Aim for balance & symmetry.

My whole goal from the very first time I lifted weights was to build a more balanced and symmetrical physique. I believe this is one of the main key factors in me staying injury-free all these years. This is despite me lifting relatively heavy weights for most of this time (especially the two years when I trained for the World Championships in New York).

For example, a lot of people train the ‘mirror muscles’ more than they do the muscle in their posterior chain (muscles you don’t see in the mirror). This leads to asymmetry and muscle group imbalances.

Not a wise thing to do.

Focusing say, on your chest and shoulders and biceps (the ‘show-me-your muscles muscles) and neglecting your upper back muscles like the traps and rear delts and middle back can spell disaster. The most common gym-related injury for young men world-wide are shoulder injuries primarily because of this.

Muscle imbalances lead to increased risk of injury in the respective joints and muscles.

Besides, why do you want to be the strongest or biggest guy when you can build the most balanced and symmetrical physique for your frame. This is more aesthetic and more pleasing to the eye.

So, leave your ego at the door and work towards a better shape – a more balanced and symmetrical physique. If you don’t, you may regret it later.

Results with care. Here, Brad is 'feeling the essence' of the exercise and inching closer to his best self. He is in total control and 'feels' the muscle being worked. Vv

Results with care.
Here, Brad is ‘feeling the essence’ of the exercise and inching closer to his best self.
He is in total control and ‘feels’ the muscle being worked.
Vv

Tip #2: Be aware of your breathing technique.

I believe incorrect breathing technique is one of the main contributors to getting injured when training in the gym. Keep this in mind – for:

Pushing motions (bench press; shoulder press) – exhale at the point of contraction (when your arms are furthest away from you)

Pulling motions (lat pulldowns; biceps curls) – inhale when your arms are furthest from your torso.

Breathing also helps you with the next tip.

Ex-Australian Wallaby Captain - Phil Waugh performing a set of squats. Using good exercise technique(which includes proper breathing) is paramount to success.

Ex-Australian Wallaby Captain – Phil Waugh performing a set of squats.
Using good exercise technique(which includes proper breathing) is paramount to success.

Tip # 3: Focus!

Concentrating on your breathing and what you are going to do with the weight for those 15 to 45 seconds (a set) is critical to lowering your risk of injury.

Every fibre and cell in your body needs to 100% fully-focused! Don’t get side-tracked by other conversations and mentally block out all distractions. Focusing certainly aids you putting on good lean muscle. Period!

A slight loss of concentration could lead to less than ideal execution of exercise leading to increased levels of risk of injury.

I have developed quite a few formulas relating to peak performance over the years and one of the most important ones is:

“Focus = Results” (a shortened version of my formula).

Tip # 4: Always assess exercise execution with ‘risk:benefit’ ratio mind-set.

What I mean by this is that you need to increase your awareness of the exercises and work on improving your risk assessment of the exercise relating to:

  • Exercise choice and safety – a particular exercise that may be safe for someone may not be for another.
  • High-risk lifting – improper execution of certain exercises can increase levels of risk for very small increments in benefit. The range of motion of exercises need to be tied in to the ‘risk:benefit” ratio of the exercise and the trainee’s goals

Always avoid “high-risk’ lifting. This relates to variables such as excessive weights; excessive number of repetitions; excessive range-of-motion and so forth.

Tip # 5.5: Apply correct training principles.

I’ve always believed that building muscle is like LIFE. It relies on two principles:

  1. Simplicity
  2. Continuity

There are many principles to building and keeping muscle and after 23 plus years in the gym I have concluded that the two above and this next two principles – 3) control and 4) feel are key towards lowering your risk of injury.

All beginners and intermediate trainees or less experienced gym enthusiasts should master these before ‘going heavy’.

When you keep it simple and focus on the full range of motion of the exercise with continuous tension, you increase your ability to build good, quality muscle.

Because you are 100% focused and are using the right weight for you to correctly execute the exercise, you have better control and feel. This allows you to ‘work the muscle, not the joint’.

If you can’t control and feel the muscle being worked, you’re not building muscle, only ego.

A lot of people still aspire to the ‘No pain, no gain’ maxim but I think you should not follow this. Listen to your body: never do anything that hurts and don’t train if you hurt yourself or suffer from an existing injury.

Chris enjoying a well-deserved rest between sets. A 'set' as I define it is: a continuous progression of 15 to 45 sec 'focused moments'. Focus + heart + visualization ===> results. Vv.

Chris enjoying a well-deserved rest between sets.
A ‘set’ as I define it is: a continuous progression of 15 to 45 sec ‘focused moments’.
Focus + heart + visualization ===> results.
Vv.

Most injuries happen over time, through cumulative effect of muscular discomfort and micro-scopic tares and inflammation of tendons and ligaments around the joints. Most injuries are the result of an imposed force exceeding the structural strength of the involved body-part.

Don’t copy the super-stars and genetic elite who look and train the way they train because most of the time you don’t know their full story and so this may give you a false sense of direction and could lead to injuries.

Those who don’t do away with the maxim ‘no pain, no gain’ and try to train like the super-stars usually regret it, sooner or later. A better maxim to adopt is ‘No brain, no gain”.

Strive to Train SMART. What I mean by this is that I have always promoted a more conservative approach to training. My own experience and what I have learned from observing countless other trainees – has taught me that a more conservative way to training is not only the most effective but also the safest way to train not only in the short-term but more importantly for your long-term health.

Strive to stay injury-free. You’re in the gym to work on making that person you see in the mirror (you!) – better. Not for ego.

You want to still be doing this activity and off-setting the on-set of ageing (by building muscle) well in to your 80s and 90s if you live that long. It will certainly add quality to your life. Like I have said before, Muscle is the potion of youth!

All the best in your training this year.

Embrace my Triple A to self-improvement: be more aware; take appropriate actions and adapt accordingly to reach your goals in life.

Cheers and Happy January to you!

 

Until next time,

Just like friendship, genuine muscle requires a lot of time and hard work to be built and sustained. You do this by adopting an 'adaptive strategy' of self-tuning. Vv.

Just like friendship, genuine muscle requires a lot of time and hard work to be built and sustained.
You do this by adopting an ‘adaptive strategy’ of self-tuning.
Vv.

Standard
ego, grip, habit, muscle building, training

What grip should you use when you train?

Learning how to properly execute an exercise with good form throughout the full range of motion is vital to muscle building and longevity.  Vv

Learning how to properly execute an exercise with good form throughout the full range of motion is vital to muscle building and longevity.
Vv

I was asked by a host of a function I attended recently about what grip was best to get the most out of your barbell bench presses?

Over the last two decades I have seen many variations of grips. I believe it is a matter of individual preference and your level of experience of training in the gym. If you’re a beginning gym enthusiast, it would be best if you used the ‘thumb grip’, meaning your thumb goes around the bar in the opposite direction to your other fingers, forming a secure grip.

If, however, you are more experienced and advanced, then using the ‘thumbless grip’ may be something for you. For those of you who are unfamiliar with the term ‘thumbless grip’, it simply means that you move your thumb to the same side of the bar as your fingers.

If you had to assess the risk of the two types of grips, the ‘thumbless grip’ is a much higher risk to you and possibly others close to your training station. I know of a man who injured his sternum doing a bench press using this grip. The bar slipped off his hands during a set of bench pressing and fell on his chest. Very painful, not recommended.

However, this risk is lowered if the bench press is performed using a “Smith Machine” or similar. The thumb grip is safer.

It can also be argued that it is more productive to NOT use a thumbless grip when performing an exercise like the bench press. However, how productive you are depends on many other variables and in the list of key variables influencing your productivity during your workouts, the grip you use would have to be quite far down that list.

So, to sum up, if you’re a beginner, DO NOT use a thumbless grip, especially if you do bench presses with free weights. Period! The seasoned campaigner can give it a try if you are using a smith machine to mitigate the risk of the bar falling on you or have a good training partner.

But, if you are in it for the long haul, the use of a ‘thumbless grip’ isn’t going to give you much more weight doing your presses. I think your focus should be on more important things like ‘feel’ and ‘control’.

Two principles of building muscle: 1) Simplicity and 2} Continuity. Here, Ex-Australian Rugby legend Phil Waugh using a 'thumbless grip' in a Smith Machine to do Bench Presses. Become aware; Apply action: Adapt accordingly.

Two principles of building muscle: 1) Simplicity and 2} Continuity.
Here, Ex-Australian Rugby legend Phil Waugh using a ‘thumbless grip’ in a Smith Machine to do Bench Presses.
Become aware; Apply action: Adapt accordingly.

I tell everyone that if you’re not feeling the muscle and not in control of weight, then you’re not building muscle, you’re just building ego. Learn to leave your ego at the door if you’re serious about building good quality muscle and re-shaping the body you see in the mirror towards the one you imagine yourself to be.

Focus on doing each repetition of each exercise properly. Do this repeatedly as best as you can. This includes doing the last rep as good as your first. Not some of the time, – all of the time!

Feel the ‘essence’ of the exercise ( … and it ain’t vanilla!).

When you feel you’ve mastered this and the BASICS, then, and only then, should you worry about what grip to use when you train.

Understanding the basics and the principles of simplicity and continuity are more important keys to your success in training.

All the best!

Until next time,

_MG_9779-1

~~Life & wellness COACH~~

~~Life & wellness COACH~~

Standard
life, mind-muscle connection, muscles, training

Focus on the muscles you don’t see in the mirror.

A good teacher is hard to find but finding a good student is even harder. Plan the work - to work the plan. Photo: discussing fine points of one of my programs with retired legend of rugby - Phil Waugh.

A good teacher is hard to find but finding a good student is even harder.
Plan the work – to work the plan.
Photo: discussing fine points of one of my programs with retired legend of rugby – Phil Waugh.

We do more things in the front of us than we do in the back. It’s easier and comes more naturally.

That is the same for your muscles – it’s easier to focus on the muscles (the ‘mirror muscles’ as I call it) as you train them. Even then, a lot of trainees don’t really feel the essence of the exercise. The great Arnold Schwarzenneger referred to it as the ‘pump’.

“here we go … 1, 2, 3 …. (counting, while looking at himself in the mirror) … 4, 5, 6 (thinking – yes, I can see my biceps in the mirror … yes … 7, 8, … yes, I think I can feel it finally …. 9, 10). Stop!

A typical set performed by a physique trainer (by definition, any person who lifts a weight to improve their strength, appearance, health or fitness is a ‘bodybuilder’).

Most trainees struggle to feel continuous tension of the working muscles and maybe lucky to feel the last 1 or 2 reps in a set. Not good for maximizing muscle in the time you spend in the gym. This comes with increased awareness of proper technique in exercise execution.

Training your mirror muscles (the societal favourites – the chest, biceps, delts and abdominals is important but I believe, not as important as focusing on the muscles that you don’t see in the mirror, the muscles you can’t see.

These would include – your trapezius, rear delts, upper and lower back, glutes, hamstrings and calves. Why do most gym enthusiasts favour the mirror muscles?

Simple answer: it is easier.

Ex-Australian Wallaby Captain - Phil Waugh performing a set of squats. "Feeling the essence" of the exercise is vital to attaining desired results. Practise does not make perfect, perfect practise makes perfect.

Ex-Australian Wallaby Captain – Phil Waugh performing a set of squats.
“Feeling the essence” of the exercise is vital to attaining desired results.
Practise does not make perfect, perfect practise makes perfect.

The thing is focusing on your mirror muscles while training is a helluva lot easier than trying to focus on the muscles you can’t see.

I believe it is very, very important and well worth the effort to connect and experience that ‘mind-muscle connection’ that many of you would have either heard about or felt. This is put in practise in full when focusing on the muscles you cannot see.

There are many benefits of prioritizing the muscles you can’t see. In my over two decades of training and helping hundreds of individuals, three real benefits of focusing on the muscles you don’t see in the mirror are:

  1. It reduces risk of injuries. By the time a person starts weight training, he or she would have spent most of his or her life building and predominantly using the anterior chain muscles (muscles in the front of the body). Bringing up the rear muscles would enhance balance of skeletal mass which would lower risks of injuries.
  1. Accelerates the growth of the mirror muscles. Most men dream of building a bigger, more shapelier pectoral muscles (chest) and bigger arms (biceps) – the popular mirror muscles.

So, the majority would naturally do more sets of exercises to work these muscle groups thinking that more sets will build bigger muscles. Big mistake.

More sets and more weight does not necessarily build a bigger chest or arms, only increases your risk of injury to the most common joint injury: the shoulder (deltoids). The thing is there is a safer approach. If you work and train the muscles you can’t see in the mirror like the triceps and rear delts and the upper and middle back, your ability to do the chest and biceps exercises would increase.

  1. Better balance and symmetry. With better balance and symmetry you don’t run the risk of suffering from postural problems which a majority of the population seem to suffer from, especially the aged.

Better balance and symmetry will give you less aches and pains in the joints and have better mobility and have less chance of seeing physios and chiros for problems cause by muscle imbalance. After all, its body shape, not body weight, that matters. Remember this: most, if not all, joint issues stem from muscle imbalances.

Loading the 'guns' with proper execution. Here Brad is building his 'mind-muscle' connection under my watchful eye.

Loading the ‘guns’ with proper execution.
Here Brad is building his ‘mind-muscle’ connection under my watchful eye.

Are you struggling to or not sure how to focus on the muscles you can’t see in the mirror? Here are three things I think could help you focus on these muscles and get the most benefit from:

Close your eyes. Use your imagination and ‘see’ the world from the muscles point-of-view. Shutting your eyes will help you tune in to your muscles and rid your mind of distractions. I wouldn’t recommend this approach for all the exercises due to the obvious dangers. Don’t use this approach when doing standing exercises like, say, deadlifts ( I like to call them “happy lifts’).

This method is ideal for lat-pulldowns or 1-arm dumbbell rows or leg curls. For the best results, effort alone is not enough. One must also use one’s imagination.

Practise posing. I’ve always said different sports require different habits to be relatively successful at it. For example, a soccer player needs to practise dribbling skills, passing and a rugby player has to be able to pass and kick and tackle. All this is done in the appropriate playing field.

Back double biceps in the gym. Practise posing in the gym is important for enhancing that 'muscle-mind connection'. Vital for growth and progress. Increases your awareness of yourself.

Back double biceps in the gym.
Practise posing in the gym is important for enhancing that ‘muscle-mind connection’. Vital for growth and progress.
Increases your awareness of yourself.

When you’re in the gym, you need to also practise the habit of posing. This is the appropriate ‘playing field’ for a person training with weights. This may seem very ostentatious, but it shouldn’t be as it is a great feedback mechanism that allows you to improving overall balance and symmetry.

Isometric tension of any muscle group through the holding of a particular pose (say ‘front-double biceps’ for example) helps stress or ‘pump more blood’ in to the muscle area. Especially if you do the posing immediately following a set.

Do this: after finishing a set of exercise, strike a pose! Aim to tense and tighten the respective muscle group for up to 8 seconds. Squeeze, squeeze, squeeze!

The power of touch. If you have a training partner, terrific. You can simply ask him or her to lightly place his hand or fingers on the area of the muscle group that you’re working as you exercise. There is a definite neuro-muscular connection. This method can help you assess whether you’re using the muscle fully or you are cheating by using other surrounding muscles. More weight lifted does not necessarily equate to bigger muscles.

To build good, clean, quality muscles, remember to leave your ego at the door.

All the best in your journey towards your BEST.

Eat well. Train well. Rest well. Repeat.

Until next time,

Night before contest in NY, USA. Placing: 4th in the World at the World Natural Bodybuilding Championships.

In my hotel room the Night before contest in NY, USA.
Placing: 4th in the World at the World Natural Bodybuilding Championships.

Seek balance and symmetry in all areas of your life. Spiritual balance is very important. It will align you with life's energy better. It will help you get internal/external balance. Vv.

Seek balance and symmetry in all areas of your life.
Spiritual balance is very important. It will align you with life’s energy better.
It will help you get internal/external balance.
Vv.

Standard
action, ageing, awareness, basics of training, beauty, better choices, body, Body shape, change, choices, Energy, fundamentals, game of life, mind-muscle connection, responsibility, safe training, Strength training, strengths, time, training, truth, waist, workouts, you, your life

What do Sit-ups and Sex have in common?

Complementing Phil's weight-training session with a bit of light boxing in his body re-engineering program. Student achieving success in one of my programs: Retired former Australian Wallaby & Waratah Captain. Champion Results from a Champion Attitude with a Champion Program.

Complementing Phil’s weight-training session with a bit of light boxing in his body re-engineering program.
Student achieving success in one of my programs: Retired former Australian Wallaby & Waratah Captain – Phil Waugh.
Champion Results from a Champion Attitude with a Champion Program.

Well, what do you think?

Sweat … heat … smell ?

Before I tell you what they have in common after over 23 years performing them and helping hundreds of people perform it better, let me share with you a story of a member of a gym I used to own for seven years. Let’s call him Bruce.

Bruce had been a loyal member for close to 30 years. He was an intimidating but a very likeable, straight-to-the-point, anti-status quo, intolerant to ‘bs’ sort-of-a-guy.

My kind of guy – I liked him.

Now, I love observing behaviour and it didn’t take me long to see the repetitive nature and predictability of his workouts, which he religiously performed three times a week. He always did his abdominal sit-ups at the end of his workout and I noticed he did his two favourite exercises. They were:

  1. Roman-chair sit-ups (incline crunches off an incline bench)
  2. Crunches (off the floor)

One day, he was in the middle of his workout when he got a phone call. I then learned that he had a new girlfriend and he thought she was quite special. It was early in his relationship but he was already being pressured in to rushing his workouts.

She wanted him to spend less time in the gym. She thought that 3 times per week for 45 minutes at a time was too much time. He told me that she was always interrupting his workout when he was doing his abdominals.

I asked him how many repetitions he did for his abdominals, and I learned that he did about 400. I asked him how long he took and he said it could be anything between 10 and 15 minutes. It was a third of his workout time!

Too much if you asked me.

I thought it was quite excessive for the goals he was trying to achieve. I asked him to perform a number of repetitions. He was doing them but was not focusing on the technique. A lot of technique goes in to training every muscle group and the abdominal region is no different.

I asked him if he would like to learn an alternative approach. An approach that would reduce the number of repetitions to 30 which would mean he would spend less time in the gym, his new girlfriend would not be so irritated and he would spend more time with her.

He was hungry to learn my alternative approach.

Well, I told him that I did not ‘work’ my abdominals directly and don’t do anywhere near the number of repetitions he did but I had a ‘6-pack’ and he didn’t.

30 reps done properly. That's all you need to do in the gym

30 reps done properly. That’s all you need to do in the gym

If I was preparing for a body-building contest, I would maybe work them directly at least once per week in the last month leading up to the contest. Otherwise, they (the abs) get are indirectly worked every time I lift weights. It is the most worked muscle group in my body because of the way I approach every rep of every set of every exercise.

I don’t do anything near the number of repetitions that he was doing. 400 was excessive.

So, I told him to reduce the types of exercises he performed from 2 to 1. Let’s get you to remove the roman chair sit-ups”, I said. Let’s simplify things.

He was a little apprehensive but he accepted the change if it meant spending less time in the gym and because of his desire to spend more time with his new love was exemplary. I admired him for this.

I told him it wasn’t how much you do, it’s how you do it. An important key is the breathing technique during each repetition, something he was not aware of and was not practising.

My goal was to show him how he could do 30 ‘good’ sit-ups and not 400 and ‘feel’ the difference. He performed it as I directed and could not believe the intense feeling he was feeling only after ten repetitions.

He was convinced.

He couldn’t believe that he learned a more efficient, more effective way to work his abdominals after over 30 years of training them a certain way. That is why ‘practise does not make perfect as a person could be practising something all his life but practising it WRONG.

Instead, PERFECT PRACTISE MAKES PERFECT!

Brings me to the one similarity that sit-ups have in common with sex: that it is QUALITY rather than QUANTITY that matters.

Just like Bruce, every person I have ever trained have been made aware of how to ‘work their abs’ with quality in mind. They all have felt the difference and have spent less time doing it and unnecessary repetitions. Less time, better results.

Be YOU. No one else can do better than you at being YOU.
Being the best you can be is probably the single most powerful thing you can do to improve the world.
Just find YOU and then …. improve you.
Sculpturing a better you with weights helps re-shape your physique but also your brain wiring.

A winning formula!

Now, most of you know how to ‘work’ your abs and muscles by now. Here are a few pointers for you when doing sit-ups:

  • Keep it simple.
  • Breathing correctly to maximize benefit is essential (breathe out at the point of contraction)
  • Lay on a flat surface (preferably on the floor) with your legs up and ankles crossed, with your hands behind your head.
  • Breathe out as you lift your head towards your knees
  • Go as far as you can, keeping your tummy tight (focusing on your exhale on the upward phase and inhaling as you return to the starting position).
  • Repeat 30 times.

It is very important that you don’t pull on your head as you come up, and you should keep your shoulders and back relaxed. Your hands are meant to be behind your head for support only.

An Efficient, Effective and Safer way towards a flatter, tighter, stronger mid-section. What more do you need!

Go ahead and make this change. See the difference.

One crunch – one rep at a time with quality, not quantity in mind. And remember, practise does not make perfect. Perfect practise makes perfect.

Just like sex.

Enjoy!

 

Until next time,

 

Cheers and Ahoy!!

 

The old Captain Viking Pirate … & his thoughts and words on similarity between working your abs and sex.

Each rep of every set of every exercise is an opportunity for a person to connect with the muscle group he or she intends to. The right mix of tempo, control, continuous tension and feel is critical. Executed properly, under an experienced eye, allows one to bridge the muscles with the mind. Practise does not make perfect. PERFECT PRACTISE MAKES PERFECT!

Each rep of every set of every exercise is an opportunity for a person to connect with the muscle group he or she intends to.
The right mix of tempo, control, continuous tension and feel is critical.
Executed properly, under an experienced eye, allows one to bridge the muscles with the mind.
Practise does not make perfect. PERFECT PRACTISE MAKES PERFECT!

Working out in my gym during a photo shoot. You can see that I carry my ‘6 pack’ with me wherever I go. So, I don’t need to drink alcohol … I’m always drunk ha ha ha !

My claim: – The world’s BEST Energy & VITALITY Coaching Conversationalist –

 

Standard