The JP Fitness Summit 2007: so much info ! . . .so many TOP presenters
Rather than summarizing everyone's material, I'm going to try to give you the gems so you can create the most effective routines possible.
I think the BIG NEWS came as Chad Waterbury explained Motor Unit recruitment and muscle growth. .
I'll try to pare it down to simple:
1) We have 3 types of Motor Units - small, medium and large and they tend to innervate muscle corresponding in size . .small, medium and large
2) Once a motor unit stops firing, so does the muscle . .you're no longer training it ! ( re-read that). AND the failure occurs biggest to smallest.
3) So in a bench press, when the big motor units stops firing, so do your pecs . .so your bench now start to bear down on delts, tris and rotator cuff . .keep that set going and the big delts shut down and now you invite injury as the rotator cuff, small muscles around the forearm and core try to keep control of the weight.
4) YOU SHOULD HAVE STOPPED THE SET WHEN THE FAST/ BIG MOTOR UNITS STOPPED FIRING
5) How do we know when this is ? . .movement speed is directly correlated to the MU firing . .so when your movement slows . .stop the set ( re-read that ) . . .
...this means we want speed (under control) in our concentric . .1-3 sec depending on range of motion of course
6) By using 80% of 1RM, you're pretty much guaranteed they strength and hypertophic response you want . .the cool thing is this system is autoregulating ( think about it )
Fast twitch guys will fail at 5 reps, slow twitch guys will keep the speed up for 12 reps
For muscle growth you want to hit a rep total of about 24-36 reps/ muscle
So the fast twitch guy naturally ends up doing 10 x 3 and the slow twitch guy keeps his speed longer and does 3x12
NOW BEFORE WE RUN OFF AND OVERDO IT . .
Step in Bill Hartman . .the Orthopaedic trainer/ guru that did the Inside Out DVD with Mike Robertson.
"Until a client can perform:
Plank: 2 minutes
Isometric held hyperextension: 2 minutes
Side Plank: 90 sec.
They are not allowed to load more than 20% of their bodyweight in external lifting"
This pretty much supports the view held by Back and core guru Stu McGill.
But HOLY SMOKES . .best not neglect that core training !!
Charles Stayley and a few of us were chatting in the hall and he kept spitting out quotes of note, but to this he added:
"Most people are not as elite as they think they are"
and
"Guys assume that everytime they touch a weight, there's going to be a benefit"
Guys, that's two very important take home messages !
Bill and Charles both concurred with Chad, that as soon as movement loses speed, or technique, stop the set, regardless of thee predetermined number of reps you wrote down . .you've accomplished the growth stimulus.
FOLLOWING THE ABOVE ADVICE BY THREE TOP GUNS WILL PREVENT OVERLOADING THE CNS AND THE INJURIES AND HORMONAL DEPLETION THAT ENSUES.
So how much is enough in training ?
Coach Dos Remeidos was bugging some of the crowd's bodybuilding officianados ( and Alwyn Cosgrove at that ) at how JACKED his football players became on a simple split of whole body 3x/week or push/pull split with hip and knee training 4x/week . . without diets.
Average workout had 3 sets/ movement plane taken to TECHNICAL/ SPEED failure.
Charles Stayley pointed out this was the beauty in using Olympic lifts ( in perfect form !) as you know when movement speed has dropped even 2% . . you miss the lift of course !!
ALL the top guns agreed for functional protection and development, unilateral movements must figure strongly at all times !
In fact Motion DNA TV host and kinesiologist, kinetic/ kinematic guru Zig Zeigler proved to us all ( and Orthopaedic guru Bill Hartman concurred) that in every movement . .even a curl, the big toe contracts first . Yep, that's right.
In fact much of the knee, hip, low back, upper back, shoulder and even jaw problems were proven due to lack of strength or mobility or a balance of both bilaterally through the ankle and foot.
( sounds almost like a plug for djmad's z-health doesn't it ? )
The take home point: Training barefoot or in Nike Free's will aid in rebalancing and correcting all the flaws above . .
Sort of makes sense though when you think of a shifted house . .the upstairs window won't slide open ? Working on the window doesn't fix it . .reestablishing the house's footing will.
Now once we've fixed the foundation, Bill Hartman's explanation of using a practitioner to check lumbo sacral alignment, thoraco-scapular health and shoulder function, only makes sense. You should only drive a car that's roadworthy . .otherwise, take your time to fix it first . .before driving it.
Check my PN interview with the A.R.T. gurus at this site( or the link below) as they substantiate this:
http://www.precisionnutrition.com/me...ead.php?t=6257
MORE IS NOT BETTER . .when you've achieved the rep totals and followed the routines- adding an extra arm day or more cardio or more whatever invites lack of recovery. . . and every presenter intimated:
"Workouts stimulate change, recovering from the workouts create change"
Alwyn Cosgrove's current article at T-nation, THE HIERARCHY OF FAT LOSS:
http://www.t-nation.com/readTopic.do?id=1526539
pretty much summed up his point . .make the most of the time you have.
The real world for many is 3 hrs a week to give- so pick the activities that will stimulate the greatest return for burning fat and building muscle first . .and add on as you develop better time management:
1) Activities that burn calories, maintain/promote muscle mass, and elevate metabolism (weights . .esp. supersets)
2) Activities that burn calories and elevate metabolism (HIIT)
3) Activities that burn calories but don't necessarily maintain muscle or elevate metabolism (Regular energy systems work)
Now preceding this point, Alwyn tried to beat into everyone's head, that all the science and technology behind the above program design, will do F**K ALL if you don't comply to a planned nutrition program.
Can you say Precision Nutrition ? . .or even better- customised and tweaked PN v 2.0 ?
http://www.precisionnutrition.com/me...ead.php?t=6148
To which, top gun Nutritionist Mike Roussell was there to address nutrient timing. All that we've purported here at the forums has been summed up by Mike in his new Naked Nutrition guide. Mike's a great speaker that succinctly lead the group of all levels to get:
Insulin is good PWO
Carb sensetivity allows for starches in most individuals at least PWO if not with breakfast as well
Quick proteins like whey are ideal PWO but slower ones like casein and whole foods are great the rest of the time.
ALL fats are good and should be represented in the diet: each play a hormonal role
Cortisol management via morning carb repletion or supplements will aid in muscle retention and an anabolic state
Protein and good fat should be at every meal except PWO to mitigate insulin or a "glycemic conundrum"
Mike put up a study quote to re-emphasize all of Alwyn's work:
"For a similar energy expenditure, exercise at low workload for a long period does not favour fat oxidation when the post exercise period is taken into account"
Take home point: Slow steady cardio done ad naseum will not burn more fat than a brief intense HIIT protocol.
For those of you that read this all the way through, you're contrary to Lou Schuler's take home point on how and why the fitness mags need to print in disjointed little coloured blocks ( take a close look at Men's Health or Women's Health which Lou edited).
Our ADHD generations want summaries, bolded sentences and pretty colours and pictures and few words or they pass . .so I tried to do what I could given our posting edit options.
Nate Green from T-Nation was there- a great guy to chat with and obviously a strong writer. He concurred on all the hurdles in writing style, images, etc. that he has to go through to keep being published.
So do you want me to take a stab at a template given all the above ?
Here it goes:
Day One:
Inside Out stretches (DVD)
Warm Up: BB complex 3-4 x 30 sec
Horizontal Push (12-18 reps) @ 80% 1RM
Horizontal Pull (12-18 reps) @ 80% 1RM
Vertical Push (12-18 reps) @ 80% 1RM
Vertical Pull (12-18 reps) @ 80% 1RM
Rotator Cuff - 3 min
Core - 3-5 min
Day Two:
Magnificent Mobility lower body stretches (DVD)
Warm Up: BB complex 3-4 x 30 sec
Straight legged Calf Work (12-18 reps) @ 80% 1RM
Bent knee Calf Work (12-18 reps) @ 80% 1RM
Knee Dominant Move (12-18 reps) @ 80% 1RM
Hip Dominant Move (12-18 reps) @ 80% 1RM
Core - 3-5 min.
Day Four:
Inside Out stretches (DVD)
Warm Up: BB complex 3-4 x 30 sec
Unilateral Horizontal Push (12-18 reps) @ 80% 1RM
Unilateral Horizontal Pull (12-18 reps) @ 80% 1RM
Unilateral Vertical Push (12-18 reps) @ 80% 1RM
Unilateral Vertical Pull (12-18 reps) @ 80% 1RM
Rotator Cuff - 3 min
Core - 3-5 min
Day Five:
Magnificent Mobility lower body stretches (DVD)
Warm Up: BB complex 3-4 x 30 sec
Unilateral Straight legged Calf Work (12-18 reps) @ 80% 1RM
Unilateral Bent knee Calf Work (12-18 reps) @ 80% 1RM
Unilateral Knee Dominant Move (12-18 reps) @ 80% 1RM
Unilateral Hip Dominant Move (12-18 reps) @ 80% 1RM
Core - 3-5 min.
Energy system work on alternate days as per Alwyn's Hierarchy ( HIIT first !)
Try exercising in Nike Free or socks . .limit support shoes to competition times
Nutrition . .c'mon you guys- PN nailed it . .and I suggest v 2.0 for personal tweaking
Final Note: JP is a class act and the kindest host you could wish for !
His Fitness Summit is an empassioned labour of love and I can't encourage enough of you to start setting aside for next year.
http://www.jpfitnesssummit.com
It's a smaller venue with tons of the biggest names in our industry. The attendees are top notch, class act people that share your passion for knowledge and desire for physical change.
I can't thank JP enough for all the effort he put into this.
And yes . .Coach Mike highly recommends the WHOLE HOG cafe on Cantrell Rd for it's award winning ribs, pulled pork, 6 house sauces and excellent sides. The Catfish grill on University is a close second. Coach rented a red pickup, listened to C&W driving the interstate and was full of ribs and catfish . .when in Rome right ?
Cheers guys !!
