A year older, a year wiser...

So it was my birthday last month and usual birthday card comments appeared like: "A year older, a year wiser". And it made me think... "Am I?.."
Well, the short answer is "Yes". Life's a lesson, and as I say to lots of people (particularly when it comes to exercise) "No one knows everything" and "Never stop learning."

Exercise is often a trial and error process and it can take years to form opinions or learn "what works". So I thought I'd be the nice, caring, sharing kinda guy I am and share some of the things I've learnt with regards to exercise which I wish I had learnt before I did. You may know some (all) of these already, but (another cheese-fuelled phrase I use) "If you learn one thing, it's been worth it!"

So give it a read, there's 20 something years of lessons learnt the hard way below!

Squat...
The importance of lower body work and in particular, squatting was never really communicated to me at a young age. Strange, given that I was pretty tall and also playing lots of rugby.. anyway.. I wish it had! Avoid the top-heavy physique that the majority of UK men sport, avoid the majority of knee issues caused by a weak lower body and build strength that will compliment other lifts and also encourage an improved metabolism. SQUAT!

2 back to every 1 chest...
Partly motivated by the "avoiding the crap physique that most gym goers posses" it's essential to focus not only on what you see in the mirror, but your back too.. more back than front if anything! There are loads of reasons why this is true on top of general aesthetic appearance. Read some of them here if you like on another blog I wrote: http://blog.myedo.co.uk/top-tip-take-it-back/

Strength alone is useless. Mobility is key...
Everyone's been there, some people have left; others are eternally stuck on an ego-trip where nothing and nobody can tell you otherwise. You want to lift the biggest weight you can, somehow.. ANY how. Just as long as it's lifted. In your mind, big weights make you big, stretching and mobility doesn't so that can be skipped. But, there comes a point where your lack of mobility will become a limiting factor on future strength gains. Without mobility, your strength becomes capped and ultimately, useless! Get mobile, spend time every session making sure you're mobile and if you have a rest day/recover day and have time, get mobile again! Foam roll, stretch, perform yoga/Pilates, swim, walk - be active! 

Don't do a whole day of arms!
This is a personal pet hate. You're not a body builder (probably) so stop behaving like it, or at least trying to. If you're getting just one session in on a day, don't waste it JUST on arms. Why not do a load more back work and work your arms at the same time? T-shirt bursting lats and big arms?.. Win, win! Isolation work in general is an over-focus for most people - get more bang for your buck: work the big muscle groups and ecorporate larger, compound movements.

"Bigger boys said"...
Don't just do what a big guy at the gym suggested. You have different genetics, diets, training schedules and training histories. Chances are, if they're big and made of good quality muscle, they've been training for years so their body requires a different training stimulus to someone relatively new to the gym. Even if you were similar, remember, "there's more than one way to skin a cat". There isn't ALWAYS a right and wrong way to do everything. If it works for you and you can justify it, stick with it.

Make a plan...
Even now, I like to scribble something down, even if it's on my phone, prior to every session. Without a plan you are MUCH more likely to drift around the gym and do "bits and pieces". Know before you enter the gym: the purpose of the session, what you want to achieve and how you're going to achieve it. When you get time to yourself, have a much longer structure: Why are you training, what do you want to achieve, by when and how will you do this. Get this in place and you're off to a good start!

It's easy to make things hard, it's harder to make someone better...
the amount of rugby training sessions I've been to as a youngster for pre-season fitness and been made to feel sick and left thinking "Wow that was hard"/ "Wow that was a great session". Don't always be fooled by quantity. Again, knowing what you want to achieve is essential for all sessions. You could sit on the floor, stand up, sit down, stand up over and over for half an hour and it would be hard but you wouldn't be getting better... unless your objective is to be good at sitting and standing loads! This leaks over into many group exercise classes. OK, I'm guna say it: Long duration intervals in badly designed circuits classes, body pump and the like do not get the thumbs up from me. Don't be fooled by the sweat!

Longer sessions doesn't always mean a better session...
How many times do I hear people brag "I've been here nearly 2/3 hours, I'm nearly done" and the chances are they're doing all isolation work like 2 hours of chest!?.. Firstly, you can't work hard for 2 hours so you're probably cruising or resting loads. Secondly, more is not always better. I've done it before, aged 16 my session plan was: 2 sets on every piece of equipment. Three hours later I was feeling dizzy and had made no real gains. Take a specific, and bespoke plan to each session and stick to it. Don't add things for the sake of it or join in with pals to be more sociable. Do what you gotta do! Quality NOT quantity!

Sleep...
Probably the easiest thing to improve your training is more sleep. Its free, you know how to do it, you already do it a bit, you can do it at home, you've been practising for years and doing it involves doing nothing. But still, we don't get enough. Sleep is KEY! More sleep = more rest, more alertness, more recovery/repair, more growth and more progress. Get early nights in your schedule with equal importance as your "Big bench day". I know, it's easier said than done and to be honest, one I'm still trying to nail. Always learning!

Technique is key...
It may seem boring or frustrating at first, but grind in your technique and movement patterns for any exercise before you start to train your ego... I mean body! I was very guilty of this. Find a new exercise give it a go, then start to lift weights that someone of my size/weight should attempt. Rather than weights that someone of my current CAPABILITY should use. Get technique nailed and watch your progress rocket. Skip the foundations and expect results to plataux and eventually regress as you ultimately reduce the weight to sort out your technique once you realise the errors of your ways!
Read, absorb, analyse, discard...
As exercising becomes more mainstream, more and more literature appears without much means of quality control. Heck, look at me spouting off on a blog. iImight just be making up nonsense (I'm not - but you get the idea). What I'm trying to say is, just because it's in print (even high street, "Top" magazines!) doesn't make it worthwhile. A quick way to demonstrate my point: 6 week, 6 pack routine. HELLO 99% of people! You will NEVER get a 6 pack in 6 weeks! Sure some people can, but these suggested plans are unrealistic for most! Just remember, they have a LOT of pages to fill every month, hence why so much crap makes it in. Always read and assess what you've read, double-check it with other online sources if you're ever sceptical or unsure., but don't just read and absord everything as gospel.
Is there anything YOU wish someone had told you at an earlier age before you had to learn the hard way with years of getting it wrong?... Share!

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10 Tips to Stand Out from the Crowd...

Lots of people train with a friend, or in groups. Not only this, but gyms can be an intimidatng place and one in which people aspire to get the feeling that they "fit in". For these reasons it can be asy to end up following a mould set by others and just do as they do.

As I always say, "Variety is a place where results live".  YES it's cheesey but it's still true so I don't care! So, with this in mind, here are my top 10 tips to improve your workout and stand out from the crowd...

1. Don't do chest workouts on a Monday - everyone does! Avoid the lines, hit the legs and have the benches to yourself at the end of the week
2. Add an element of balance to your workout - Bosu's, sinle limb exercises etc improve core stability, joint stability, muscle strength and co-ordination
3. Change the time you allow for a training sessions and be strict with it in order to vary the intensity. If you cut the rest time you might not be able to lift as heavy. Train your body, not your ego! You'll be improving your recovery time and cardio fitness in one sweep
4. Train with as many different people on seperate occassions as you can. if you learn one thing from a session with someone new then it's been worth it. No one knows EVERYTHING so listen up
5. Think outside the box. Take your standard exercise and don't be afraid to make it harder. Try it single limb, balanced, more controlled, as a combination with another exercise. Be creative!
6. Do your own research - don't rely on friends and other gym folk for ideas on how to exercise. If there was a right way to exercise then we would all do the same thing. Find what works for you and what's been scientifically proven. Don't jsut use a program your mate has been given
7. HITT the cardio. Forget long duration exercise, it's gone out with perms. Push yourself and find your limit. Increase the intensity knowing that you'll be working for a shorter time
8. Use your body weight - it's much harder than you'd ever think and a real gauge of real strength. You can put together a pretty hard circuit which is very cardio based and will help build lean, quality muscle and improve all round strenght with no equipment at all - ideas.
9. Try a class. Too many people avoid group exercise as they think it's just for women, or it's all aerobics. Classes are a great cardio workout and will guarentee that you work harder in 45 minutes than you ever would on your own. make the most of them. Or if flexability is an issue, try yoga, pilates, body balance etc
10. Take on a challenge! If there's an exercise that you and your friends avoid becuase it's difficult, master it. Be the guy that CAN, not the group that can't

It genuinelly frustrates me to see so many people doing the same workout as all their pals and doing things because thats what someone told them to do with no reasoning, knowledge or thought to why they should do it. I will happily learn from others and pick up new exercises as long as you can explain "why". Why should I use this exercise over other? In what wa will it benefit me.

Don't just tsick to what you know - keep on learning.

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"What's the point of personal training?.."

I often explain to people that having a job such as a personal trainer can be difficult. You don't have any tangible products as such to sell; instead your offering a concept, your time and a new way of life.

The customer pays their hard earned money and doesn't receive a nice piece of clothing or electrical goods; more often than not after that first transaction, they get nothing!

Once that barrier is crossed, there are still some people who aren't quite sure what it's all about.

So...

"What's the point of personal training?.."

Well, there's no one-size-fits-all answer; just like the training, it's personal. Here are just a few of the things that working with a personal trainer can offer:

KNOWLEDGE...
Despite what you may think from visiting some of your gyms, you can't just be a personal trainer without some study. Sure, some trainers are better than others, and some are very average to say the least. But they have one thing in common - knowledge.

I'm forever telling people that when I first joined a gym, I probably wasted 2 years of training incorrectly. I did a bit of this, some of that, some of what I read somewhere, some of what my friends were doing and tried to copy big guys in the gym.

You wouldn't buy a car and "just figure it out" without having lessons. So why join a gym with no experience and go it alone?..

If you can find a well educated and knowledgeable PT, train with them for a little while, take notes, get a program out of it and release yourself into the world of fitness with a bag full of knowledge. Don't be afraid to have tastes and ask questions to get a feel for their knowledge.

BUILDING GOOD HABITS...
When you've always done something one way, it's very difficult to correct or amend this. They say, "to form a habit you have to do it the same way 21 times consecutively". Imagine you've done something incorrectly for years, the issue is probably much bigger!

It's hard to put into words the importance of good technique in the gym. Good technique reduces the risk of injury, offers greater benefit from the exercise, will allow you to progress and lift more in the long term, isolates muscles and doesn't allow for compensation from other muscle groups. In short, with the correct technique you'll improve faster an won't hurt yourself at the same time. Training alone or with friends often leads to less focus on tidy technique and instead emphasis on lifting larger weights. A personal trainer can get you on track, improve your technique and offer you timeless pointers to use in the future and set you on the right path for a successful gym career.

These guys could really do with a technique check or two:
- Home gym amusing video
- Deadlift fails and funnies

MAKING THINGS REGIMENTED...
Some people work best to a timetable. They aim for three gym visits a week, then someone asks them out for a drink one night after work, one day they work late and one day their too tired to go. As a result, they're lucky if they get one visit a week to the gym. For these people PT can be ideal. Making appointments which they need to stick to, with, or without enthusiasm. It's a great way to add structure to your week and make sure you get the exercise you need and want.

Some people will even go further than this and say things to their trainers such as "I need an ass kicking". They have an old school idea of PT's shouting at them in a militant fashion and the think that's the kick they need in order to make them work hard. If that's what you want and need, most trainers will be happy to help. But don't worry, that's not the way most personal training sessions work!

MOTIVATION OR FEAR OF FAILURE...
There are certain mind sets which, without anyone watching, will cut corners. We've probably all done it at some point. If this happens in the gym, you do 10 repetitions when you'd set out to do 12. Ten minutes into your 15 minute run you decide "that's probably enough", or when you look at the biscuit jar you think "one or two can't hurt - I've earned them!" Then PT can really help you.

Knowing that you're going to be measuring your success by gains or losses and will be re-tested/measured/weighed on a regular basis can be a great deterrent from cutting corners. More often than not we know the difference between right and wrong, good and bad, it just helps if someone points it out every once in a while.

VARIETY...
The gym can be a boring place. But it really doesn't have to be! Doing the same thing over and over is not only boring, but it's also ineffective. The body adapts to demands over time and if you keep up the same gym program, exercises, weights, tempo etc, your body will figure this out, no longer be tested or shocked and no longer forced to evolve.

There can be ENDLESS exercises and variations on exercises that can be performed to help avoid boredom and maintain progression. But, if you don't know them or don't know which ones work best then you need to ask.

Make sure when you approach a PT, you let them know from day one exactly what it is you want to get out of it (they should ask to be fair). If it's some more variety and new moves you need then tell them what you do and what you're looking to gain - why not book a taster and see just how much they know?..

A TRAINING BOOST...
So you've been training on your own for "X" number of years and you've done well; shed some weight and built some muscle, but it all seems to have slowed down a little.

Progression isn't coming as fast as it did and your body doesn't seem to be changing. Working with a personal trainer with new ideas, moves, structure to sessions and weekly workout can really shock your system and offer a great boost to your usual regime.

"PERSONAL" TRAINING...
Personal training is exactly that - "personal". If you train with someone, or you've been taken under the arm of your more experienced gym buddy then the likelihood is, you do the exercises just because that's what they do and advise you to do.

Personal training should be specialised to everyone dependent on their current level of activity, previous history and knowledge, capabilities and end goals. Your training might be getting you somewhere, but is it exactly where you want to be heading, do you struggle with specific areas of your body, knowledge of how to improve certain aspects, organise your workout schedule and what and when to eat? A good PT can advise you through all of this and even offer information on how to adjust and improve your other sessions during the week.

SO... 
In short, there's a heap of reasons why personal training can work for you. Whether you're taking your first steps into a gym, you've trained for 20 years in a gym, or you're a competitive athlete, that individual attention and "personal" approach can be applied to you in order for you to increase the benefits of your training and keep you motivated.

Perhaps ask yourself: Are you 100% confident that your training schedule, exercises, techniques and intensity mean you're getting the most from your training?...

As I will continue to say, "No one knows everything" so why not bend the ear of one of a personal trainer, see what they have to offer and see if you think they could help you improve your training?
This isn't a sales pitch, it's just fact...

DON'T FORGET, YOU CAN FOLLOW ME ON: www.twitter.com/MichaelD_PT

Training partner chemistry

Today I was speaking with a friend about a mutual friend of ours and he said,

"I don't want to train with him. I don't want to personal train someone for an hour when I'm trying to train."

Now, while this may sound a little cut-throat to some people, it's a fair point. It got me thinking about training partners, the chemistry between two training buddies, successful training relationships and the other side: arrangements which have a negative impact on training and results.

I see all combinations, two best friends training, large groups working together, solo-trainers or friends who became friends through the gym. However.. some are more successful than others.

Here's a few tips when picking your training partner:

Train with someone who brings something to the table...
Everyone has their first visits to a gym, and we're all constantly learning. No one knows EVERYTHING about working out, but the relationship needs to be a two-way street. It's one thing lending someone a hand, pointing them in the right direction, sorting out their program etc, but it soon wears thin when you need to spoon feed every part of the session.

Find someone that has prior knowledge or a different sporting background to yours but similar goals. For instance, as a rugby player I enjoy gym training with other rugby players but also fighters, sprinters and other power related athletes. Take a break from your usual routine when it's offered. Learn about flexibility from someone, move to a more cardio-based session if someone offers to show you a few bits. Approach sessions with an open mind and be willing to learn.

Big groups don't always mean big results...
I see it LOADS.. big groups of guys and girls who go to the gym together. It probably started as a pair and someone invited someone and so it went on. Bad news.. these aren't great for the gym.
More likely than not, these will be the groups who spread their time between working and chit-chat. For large groups doing weights based exercises, it's going to be a pain adjusting weights to suit everyone; an even bigger pain waiting around for your second set and getting cold while the other 4 do theirs.

As for peak time training, good luck finding 5 treadmills together or enough dumbells and benches for you and your pals.

Last but by NO means least, it's pretty unlikely you're going to find a group of friends all with similar goals. Which leads me to my next point...

Train with people who have similar goals...
Sessions can become HUGELY unproductive if time is spent arguing over exercises, repetitions, order of session etc if partners have different objectives. It's ESSENTIAL to find someone who wants the same thing. True, there's more than one way to skin a cat, but if your goals are poles apart the session is going nowhere.

Working hard... or hardly working?
Make sure when you pick a training partner it isn't someone who is more intent on catching up with you, telling you about their day, their family, their life and every other detail that isn't going to benefit your gym session It's fine to train with a friend but keep the social time and gym time seperate. If your gym partner is a talker or is spending their time trying to look good in the gym and attract members of the opposite sex, then change them. Or, explain your situation and ask them to change themselves. You'll bot benefit from it as the intensity of your sessions will increase so don't be afraid of offending them - it's for their own good.

Get pushed...
A little competition in the gym is always healthy. While I always use the old saying "train your body, not your ego", competition from your friends can improve the intensity of a session. It may be difficult to find a partner of equal size and strength but you may compete in other ways. For instance, weights wise use a percentage of your body weight as the scale for strength. Can you both bench press 100% of your own body weight? What about chin-ups and dips?

With regards to cardio, why not race? Give the less fit person a head start then let them try to not get caught while the fitter person tries their hardest to make up lost ground. Think laterally and introduce competition for the sake of improvement, not for the purpose of an ego boost, embarrassing your friend of to show how big and clever you are.

Without this level of competition and someone pushing you on, it's easy to get complaisant that you are the bigger or stronger or fitter person and if this continues, progress in the gym will be seriously damaged.

Listen up and be open minded...
You may be bigger, faster, leaner, fitter than your training partner, but you don't know everything. If they have an idea, go with it. Variation is key! Likewise, you see something you like that someone in the gym is doing, don't be afraid to ask. We're always learning so if you can get a little something from another gym goer then soak up all you can. I know I said to train with people similar to you, but if the opportunity comes to train with someone new as a one-off session go for it. If you trained with a gymnast and a powerlifter on two separate occasions, you may hate it but if you can take away just one thing from each session then it's been productive. Learning what you don't like and what doesn't work for you is just as important.

One-man(or woman)mission...
To the solo trainers. These guys have it in their favour in terms of time spent in the gym. I myself am usually a solo trainer most of the time and like that I don't need to wait for friends to finish sets, explain an exercise or adjust weights for other people and I can be done with a session quicker than most partners.

However... there are some things you don't get training alone. No spotter for heavier sets, no "let's do one more set" on the day you're feeling tired or even more essential for some people, "we ARE going to the gym - don't be lazy" discussions.

Most significant in my mind, is that unless you consciously aim to do so, sessions will become formulaic and stagnant. Without variety, suggestions from a training partner, tweaking of exercises and new approaches, most people will plod through the same sessions week after week and seriously compromise results.

Don't forget, you can follow me on: http://twitter.com/MichaelD_PT