How to Look Better than 90% of the Male Population

I received the following question from a blog reader, and, once again, I thought it-and my answer-would make for a good post.

PJ:


I'm 22 and just getting started with weight training, cardio and trying to get in shape. Boy am I confused!! I don't know if I should train like a body builder, a power lifter, an endurance athlete, a football player or what. There is so much information out there and so many opinions from guys like you that I don't really know what to do and I'm kind of paralyzed.


Really, I just want to look good with my shirt off, but, I also want to be strong and be in good shape...I guess I kind of want everything :) What do you recommend? Are there any general goals or bench marks for me to shoot for which would allow me meet my objectives? I really don't want to turn this into rocket science, but, the more I read, the more I feel like I might have to. I'd appreciate your advice.


Jordan (Nashville, TN)

Jordan:

You don't have to turn this stuff into rocket science. Most beginners, like yourself, do become paralyzed by all of the information-most of which seems contradictory-out there on training, fat loss and fitness. I totally understand why you are confused, so let me shed some light on this and point you in the right direction.

If you want to look better than 90% of the male population (that's probably a low estimate by the way), try to work towards hitting most or all of the following goals:

Upper Body Horizontal Pressing
Bench Press: 1.5 times your body weight for a single rep or 6 rep max equivalent (about 80-85 of your goal)

Upper Body Vertical Pressing
Standing Barbell Overhead Press: 1 times your body weight for a single rep or 6 rep max equivalent

Upper Body Vertical Pulling
Chin-ups (palms facing you): 1.5 times your body weight for a single rep (you'll have to add weight using a weighted vest, chains or a chin/dip belt) or 6 rep max equivalent
*another good goal is 15-20 full range body weight chin-ups

Upper Body Horizontal Pulling
Inverted Row: 15 full range reps with an overhand grip (your chest much touch the bar and you must go all the way down until your elbows are straight)

Lower Body Hip Dominant Pulling
Conventional Barbell Deadlift: 2.5 times your body weight for a single rep or a 6 rep max equivalent

Lower Body Knee Dominant Squatting
Conventional Barbell Back Squat to a 14-16 in. box: 2 times your body weight for a single rep or a 6 rep max equivalent

Power & Performance Goals
>=30 in. Vertical Jump
<=4.8 sec. 40 yd. dash

Conditioning Goals
<=6:00 mile
<=13:00 5 mile ride on the Schwynn AirDyne Bike
<=1:30 500 meter row on the Concept 2 Rowing Machine

All of the above goals, in my opinion, are quite achievable within about 2 years of proper training. The best thing about these goals is that they don't require any "fancy" programming or "advanced super secret" set and rep schemes. Just take a straight forward, progressive approach, be consistent, and don't miss workouts. Try to add reps or load, while performing the exercises with great technique, whenever possible. Be focused and train hard...have the right mindset. Don't cop out. Go after these goals. I'd suggest trying out some of the set/rep/loading protocols I outlined in THIS post.

Notice I didn't give absolute numbers to shoot for on the strength training exercises (300 lb. bench press, 500 lb. deadlift, etc). I'd rather have people focus on relative strength (how much you can lift relative to your body weight). Why? Well, as you noted, most guys want to not only be strong but also want to look good. If you can hit all or most of the bench marks/goals I outlined above on the strength movements, you can almost be assured you are going to be pretty lean and look "athletic". In fact, it would almost be impossible not to look pretty good-better than 90% of guys walking around-if you could hit those goals. For Example...

200 lb. Guy

Bench Press 300 lb. one rep max or 240 for 6-8 reps
Overhead Press 200 lbs. or 160 for 6-8 reps
Chin-ups 300 lb. one reps max (body weight + 100 lbs. of added weight) or 240 (body weight + 40 lbs.) for 6-8 reps
Barbell Deadlift: 500 lbs. or 400 lbs. for 6-8 reps
Barbell Squat (touching 14-16 inch. box): 400 lbs. or 320 lbs. for 6-8 reps

Again, if you saw the sample the guy above with his shirt off, he'd look like he lifts weights, would be fairly lean (maybe a visible "4 pack"), and have development in all of the large muscular structures of his body (not just "pecs and guns"). Would he look like a competitive bodybuilder? Not even close. Would he have the thickness of a competitive power lifter? Nope. Would he be as lean as a top flight track and field athlete or NFL wide receiver or line backer? Not likely.

BUT, would he have other guys asking him about what type of workout he was doing? Yep. Would his female co-workers privately gossip about him having a "nice body"? Yep. Could he go to the beach, take his shirt off and be confident?? Maybe turn a few heads?? Sure thing.

Also, getting your relative strength up will carry over pretty well to hitting the power and performance goals (vertical jump and 40 yd. dash). If you can hit the strength goals, I can almost guarantee you'll be able to achieve the performance goals as well (especially if you can hit deadlift and squat numbers). As for the conditioning, you just have to be consistent with it and take a straight forward progressive approach with this stuff as well. Start fairly moderate and just try to cut time off over many weeks and months.

Bottom line: focus on improving performance and your appearance will improve. Most beginners don't focus on performance and instead worry about how many sets they should be doing per body part (an archaic way to train BTW), what split they should be on, and the quantity of conditioning work (as opposed to intensity and improving actual conditioning and work capacity). These are all big mistakes.

Finally, beginners also try to use training principles and methods they are no where near ready for. They try to mimic what elite guys who are squatting 1000, deadlifting 800, and benching 600 are doing...BIG mistake. You can't try any of this stuff until you reach a high intermediate stage. Just be consistent and progressive over time. Don't get caught up in quantity of training or what "the biggest guy at the gym is doing"...focus on quality of training and progression and don't jump around trying every routine in existence. Hope this helps.



http://www.personaltrainerscincinnati.com

Are Squats a Safe Exercise??

One of my blog readers sent me a simple question last week: “Are squats a safe exercise?”
My answer to this question, like many others regarding safety and specific exercises, is “It depends”. A few things on squats (and we are talking about barbell back squats where an external resistance is placed on the upper back):

1. Most people lack the hip mobility to safely perform squats past a point where their thighs are parallel to the floor. Going beyond parallel, for 90% of people, typically leads to 1 of 2 problems: (1) the torso is pulled into flexion (you get bent over at the waist) or (2) the tailbone “tucks“ underneath. Both of these can lead to back injuries.

You really need to find a point where you can squat to without either one of these things happening. You need to squat to a depth which allows for optimal spine and pelvic alignment. Have a partner watch you squat, or, film yourself squatting with a moderate weight. See where you lose the proper spine alignment and make note of it. Now, set up a box or bench to a height slightly above the point where you lose alignment. Use this box or bench as your depth gauge every time you squat in your workouts. Lightly tap the box/bench on your reps (do not completely sit or “deload” onto the box). This will ensure your spine remains in proper alignment-and safe-while squatting.

2. Are your knees “bowing in” when you squat? If so, place a light resistance band around your knees when you squat and push your knees out against the band as you squat. This will get your hips involved in the exercise and distribute the work evenly, taking some of the stress off the knees.

3. Speaking of the hips, if you plan on squatting with the proper spine and pelvic alignment (especially with heavier weights), you better start improving the flexibility of your hips and “turning on” your glutes. Tight hips can lead to both low back and knee injuries when you squat, so hammer away at stretching, mobility and foam rolling exercises for these areas.

4. Pay attention to your ankles. Are your heels coming off the ground as you squat? If so, you need to improve your ankle mobility and flexibility so you can keep the heels down. Again, a lack of ankle mobility can lead to knee problems, and makes a break down in squatting form likely.

5. Vary your squat exercises. Performing barbell back squats year round, week in and week out, is a recipe for injury. You want to cycle your squat exercises. 3-4 weeks of back squats are enough before switching to some other version, preferably one where the bar is taken off the back, which will reduce the compression on the spine. Front squats, goblet squats, trap bar squats/deadlifts, sumo squats, etc. can all be substituted.

6. Be realistic about how much weight you can actually use on the traditional barbell back squat, and check your ego. Again, poor squat form and body alignment can often be remedied by reducing the training load and finding a depth which allows for proper alignment of the spine and pelvis. Some people, quite frankly, need to get rid of any external weight, and just focus on doing bodyweight squats for awhile and re-learn the exercise. Get the mechanics and alignment right first before you start using additional weight.

7. Everyone talks about squats being hard on the knees if taken too deep, but, referring back to point number 1 above, you have a greater chance of hurting your lower back while squatting due to poor hip mobility. As far squat depth and knee problems, I’ve seen studies suggesting squatting below parallel is detrimental to the knees and I’ve seen other studies showing the opposite. Again, if you are squatting to a depth which doesn’t cause the tailbone to tuck underneath, I think the knee situation takes care of itself…you are not going to get much below parallel anyway.

So, there you go, some tips to make squatting safer. Truth be told, there are very few bad exercises…just bad performance of any given exercise. If you understand what proper form is and tailor the exercise to your specific circumstances and limitations, the squat is perfectly safe.