5 “Quick” Tips to Increase Strength

[Erik]

Courtesy of Tony Gentilcore:

1. Creatine: It still dumbfounds me to think that there are people out there who train on a consistent basis, yet are still not taking creatine (and yes, this includes you as well ladies). It’s the most researched supplement in human history and it’s efficacy has been proven time and time again.

*It’s safe
*It works
*It’s NOT steroids
*You do not need to do a loading phase. Trust me. And if any GNC pencil neck retard tells you otherwise, do me a favor and nunchuck him in the baby maker.

Just take five grams of creatine monohydrate (no need to buy the expensive brands) per day in your pre/post training shake or with a high(er) carb meal and that’s that.

[Erik]

2. Deadlift Barefoot: Why? Well for starters, by taking your shoes off you’re now 1-2 inches closer to the ground, which is 1-2 inches less distance the bar has to travel. Secondly, by taking your shoes off you’re now able to pull through your heels. As a result, you’ll recruit more of your glutes and hamstrings to help out. Thirdly, people will automatically think you’re badass cause you’re training with no shoes on. Of course, this is contingent on whether or not your feet smell like you’ve been walking through a sewer all day.

[Erik]

3. Glute Activation: If your glutes don’t fire, the hamstrings and lower back have to do more work than they’re accustomed to doing. People often forget that the badonkadonks are not only the body’s dominant hip extensor, but are also a fairly large muscle (cue obligatory Kim Kardashian picture here)…………………………….BAM!

http://www.geocities.com/tmscarface14/kim-kardashian-ass.jpg

By “turning on” the glutes with some simple activation techniques beforehand, you will undoubtedly be able to handle more weight when you squat and/or deadlift. More weight=more strength=girls will want to hang out with you.

http://www.youtube.com/watch?v=D7wCKzuXnkE

[Erik]

4. Cut Your Volume: If you haven’t been making any progress in the gym for an extended period of time, it may be time to de-load or cutback on your training volume. One major mistake that trainees tend to make is thinking that “more is better.” At CP, we’re always telling people that fatigue will always mask one’s true fitness.

As an example, lets say we go ahead and figure out your max bench press. Afterwards, you go out and run 15 miles. If we were to test you bench press again, do you think you’ll even come close to your original number? Hint: no.

The fact of the matter is, most trainees who are training with strength in mind would probably do better with less volume. It’s important to learn to fluctuate training stress and to know when it’s best to back off.

[Erik]

5. Rotate Movements: For intermediate and advanced trainees, most would benefit by rotating their main movements more. Try to alternate your squat, deadlift, and bench movements every 1-2 weeks. In doing so, you will keep the body guessing and maybe more importantly, keep your body fresh.

[Erik]

6. Quit Being a Pussy and Add More Weight To the Bar: Nothing I can add to this other than to say tampons are on sale this week at CVS. Score!

Certainly there are a million and one “quick fixes,” but these tend to be some of the more common ones I come across that people often neglect. Which one aren’t you doing?

[Mols]

I like that lol :lol:

[magnolia]

Do most of you ladies take creatine?

I have been toying with the idea of taking it and after reading the article by Cassandra Forsythe and Jen Heath I think I'll get it a try.

[Petro]

I've never heard you recommend Creatine before, do you think that would be a helpful supplement to add?

[donnajo]

2. Deadlift Barefoot: Why? Well for starters, by taking your shoes off you’re now 1-2 inches closer to the ground, which is 1-2 inches less distance the bar has to travel. Secondly, by taking your shoes off you’re now able to pull through your heels. As a result, you’ll recruit more of your glutes and hamstrings to help out. Thirdly, people will automatically think you’re badass cause you’re training with no shoes on. Of course, this is contingent on whether or not your feet smell like you’ve been walking through a sewer all day.




Unless your sticking point is on the ground then you might want to deadlift off a box occasionally.

They do make deadlift slippers too for meets that are like being barefoot. They look funny IMO though. LOL

Although I might switch to slippers in a comp if it is like being barefoot and you recruit more glutes and hamstrings. I am going to have to experiment with my barefeet and in my chucks to feel the difference.

[smuggie]

I tend to stick with the same main movements for 5-6 weeks at a time, so I'm going to start doing #5.

[Inatic]

Unless your sticking point is on the ground then you might want to deadlift off a box occasionally.

They do make deadlift slippers too for meets that are like being barefoot. They look funny IMO though. LOL

Although I might switch to slippers in a comp if it is like being barefoot and you recruit more glutes and hamstrings. I am going to have to experiment with my barefeet and in my chucks to feel the difference.

At home i always train barfoot but the last few weeks in the gym i've removed my sneakers. I feel more grounded that way. My intention is to get a sturdy lifting shoe at some point.

[donnajo]

At home i always train barfoot but the last few weeks in the gym i've removed my sneakers. I feel more grounded that way. My intention is to get a sturdy lifting shoe at some point.

I must try this then. :D Will have to see what my training partners think.

[Patricia]

What are your thoughts on creatine and women Erik?

[clc315]

What are your thoughts on creatine and women Erik?


Hope you don't mind me chiming in regard to your specific question. Creatine can be benefical for those engaging in high intensity activities i.e. resistance training due to the increased availability of creatine phosphate which donates its phosphate to ADP (adenosine diphosphate) to synthesize ATP(adenosine triphospate), to fuel muscular contractions. It's a bit more complicated than that however. It's not really a gender thing, it's a bioenergetic thing.

[Erik]

What are your thoughts on creatine and women Erik?

Assuming you're not a non-responder, thumbs up from me.

[fluteangel]

Thanks for the tips! It really made me laugh, the way you put stuff.

Do you have the link to the article on creatine? It didn't post.

[mackie]

3. Glute Activation: If your glutes don’t fire, the hamstrings and lower back have to do more work than they’re accustomed to doing. People often forget that the badonkadonks are not only the body’s dominant hip extensor, but are also a fairly large muscle (cue obligatory Kim Kardashian picture here)…………………………….BAM!



haha.. "the badonkadonks" :lol: Luv it! That might be my new favorite word.

and wowie! what a hot picture of her! oh, I mean the "obligatory" picture of her.

oh! and...good article too. Thank you, Erik.

[BigDog]

Tony cracks me up. :lol: Thanks for posting, Erik.

[Cindy Day]

6. Quit Being a Pussy and Add More Weight To the Bar: Nothing I can add to this other than to say tampons are on sale this week at CVS. Score!

Certainly there are a million and one “quick fixes,” but these tend to be some of the more common ones I come across that people often neglect. Which one aren’t you doing?

:funny:

I also thought this 6th tip was great in the "Training 5 "Quick" Tips to Increase Strength". :lol:

[mackie]

:funny:

I also thought this 6th tip was great in the "Training 5 "Quick" Tips to Increase Strength". :lol:

:lol:

[HOEGH29]

5. Rotate Movements: For intermediate and advanced trainees, most would benefit by rotating their main movements more. Try to alternate your squat, deadlift, and bench movements every 1-2 weeks. In doing so, you will keep the body guessing and maybe more importantly, keep your body fresh.

What does he mean by "rotating their main movement"? Also, "alternate squat, deadlift, and bench movements"??? hugh?
Sorry if I am totally ignorant.

[donnajo]

I tried the barefoot thing with my deadlift. I really felt no difference between that and my chucks.

I am glad I had my chucks on yesterday. I did sumo up to 265 then switched to conventional. Well, on the 265 I locked it out and was lowering the bar and my feet slid almost under the weights. I almost did a split. Note to donna, chalk bottom of shoes when sumo deadlifting.

[smuggie]

What does he mean by "rotating their main movement"? Also, "alternate squat, deadlift, and bench movements"??? hugh?
Sorry if I am totally ignorant.

He means to switch up your main movements, which is where alternating them comes in.

For example, you could do front squats for a week or two, then switch them off for full squats, then switch them off for box squats. You can do box squats from various levels, so each level would count as a different movement. Then there's pin-suspended squats, chain-suspended squats, and squats with bands.

Alternate DL movements=CDLs, sumo DLs, and snatch-grip DLs and RDLs. You can do CDLs, sumo DLs, and snatch-grip DLs from the floor or while standing on a box. You can also do them with bands. Each would count for a different movement. You can also include GMs in there, since they can help build your DL numbers. You can do GMs suspended from pins and chains, just like you can with squats.

Alternate bench movements=flat bench presses, incline bench presses, flat and incline close-grip bench presses, board presses from various levels and pin presses. You can also do bench presses using bands.

When it comes to the various types of bench presses and squats you can also do them with a pause at the bottom, so that changes things up yet again.

Does that give you enough choice? :lol:

[smuggie]

I tried the barefoot thing with my deadlift. I really felt no difference between that and my chucks.
I can't imagine that there would be.


I am glad I had my chucks on yesterday. I did sumo up to 265 then switched to conventional. Well, on the 265 I locked it out and was lowering the bar and my feet slid almost under the weights. I almost did a split. Note to donna, chalk bottom of shoes when sumo deadlifting.

Glad you're OK. :love:

[donnajo]

I can't imagine that there would be.



Glad you're OK. :love:


Thanks. I almost decapitated my toes. :lol3:

[sarahlou]

How do you know if you are a non-responder - I have a feeling you are going to tell me you have to actually try it in order to really know, right?
Thanks!

[Erik]

How do you know if you are a non-responder - I have a feeling you are going to tell me you have to actually try it in order to really know, right?
Thanks!

Correct. No other way of knowing.

[SBT]

I like those! Thanks for sharing!! :thumb:

[HOEGH29]

He means to switch up your main movements, which is where alternating them comes in.

For example, you could do front squats for a week or two, then switch them off for full squats, then switch them off for box squats. You can do box squats from various levels, so each level would count as a different movement. Then there's pin-suspended squats, chain-suspended squats, and squats with bands.

Alternate DL movements=CDLs, sumo DLs, and snatch-grip DLs and RDLs. You can do CDLs, sumo DLs, and snatch-grip DLs from the floor or while standing on a box. You can also do them with bands. Each would count for a different movement. You can also include GMs in there, since they can help build your DL numbers. You can do GMs suspended from pins and chains, just like you can with squats.

Alternate bench movements=flat bench presses, incline bench presses, flat and incline close-grip bench presses, board presses from various levels and pin presses. You can also do bench presses using bands.

When it comes to the various types of bench presses and squats you can also do them with a pause at the bottom, so that changes things up yet again.

Does that give you enough choice? :lol:

Thanks Smuggie! You went above and beyond, but it totally helped. I learn best through visualization and I definetly got the mental picture :muahaha:

[smuggie]

Thanks Smuggie! You went above and beyond, but it totally helped. I learn best through visualization and I definetly got the mental picture :muahaha:

So does that mean you're going to start doing everything I mentioned? :lol:

[donnajo]

So does that mean you're going to start doing everything I mentioned? :lol:


Smugs, I am going to work out with you one day. That is on my bucketlist. :love:

[smuggie]

Smugs, I am going to work out with you one day. That is on my bucketlist. :love:

Good. Maybe then I can start getting strong. :lol:

[mackie]

Good. Maybe then I can start getting strong. :lol:
Maybe you'll strengthen your badonkadonks. :lol:

[smuggie]

Maybe you'll strengthen your badondadonks. :lol:

Works for me. :lol:

[mackie]

Works for me. :lol:

:doh: I meant badonkadonks! not badondadonks.

[smuggie]

:doh: I meant badonkadonks! not badondadonks.

It's OK, as long as whatever you want to call them get stronger. :lol:

[sarahlou]

Correct. No other way of knowing.

OK this is a follow-up on the issue of creatine. Since reading your answer I went to the nutrition store and was confronted with quite a range of creatine products and I am a bit uncertain as to how to proceed. There is creatine monohydrate that is sold by a number of companies. Micronized german creatine I was told is the best but can cause bloating. He recommended I try one of the more "modern" creatines and was pushing two products called krealkylyn and kre-a-fem in particular which he claimed is "pH balanced" and "for women." This sounded like nonsense to me since once you consume it the low pH of the stomach is going to turn everything whether the monohydrate, an ester, or whatever into the same form chemically but I thought I would ask your opinion. Also, I don't want to sound cheap but the monohydrate is cheapest.
Three last questions: how much should I take? How long should I give this stuff before I can determine if I am a responder/non-responder? and Exactly what should I be looking for in order to know if it works or not?
Again, thanks!

[HOEGH29]

So does that mean you're going to start doing everything I mentioned? :lol:

Ummm...totally :laugh:

I will be taking it one week at a time and hope to get through the list over the months....thanks again for your help:)

[smuggie]

Ummm...totally :laugh:

I will be taking it one week at a time and hope to get through the list over the months....thanks again for your help:)

You won't get through everything I listed. Some of it just isn't feasible in commercial gyms or is more pertinent for powerlifters. :wink:

[HOEGH29]

You won't get through everything I listed. Some of it just isn't feasible in commercial gyms or is more pertinent for powerlifters. :wink:

Well of course.... there is no way I am trying anything that involves chains, pins, or bands :blink:

But I will definetly be using the lifts I can perform without hurting myself and those around me :)

[smuggie]

Well of course.... there is no way I am trying anything that involves chains, pins, or bands :blink:

But I will definetly be using the lifts I can perform without hurting myself and those around me :)
When I refer to pins I mean the horizontal, height-adjustable bars on the power rack, not actual pins.

[HOEGH29]

When I refer to pins I mean the horizontal, height-adjustable bars on the power rack, not actual pins.

OHHHH, I see!:dope:

Guess what? I saw some guys using chains today on the bench press and incline bench press... I had to tell you.

[smuggie]

OHHHH, I see!:dope:

Guess what? I saw some guys using chains today on the bench press and incline bench press... I had to tell you.

Cool. :cool:

[donnajo]

Smugs. we are so working out one day together. I look forward to it.

[smuggie]

Smugs. we are so working out one day together. I look forward to it.

OK, you can show me how to do those Ukrainian thingamajigs. :p

[donnajo]

OK, you can show me how to do those Ukrainian thingamajigs. :p


They are killer. You would love them . we get two benches. Then you stand on them with a db between you and wide squat. You can do them bent leg or straight leg. I love them because they kick ass and they rock. Such a good move to improve deads. I have to chalk the bottom of my shoes so I dont' slip. LOL

[ncfarris26]

:bump:


I like that wall glute march.

[salisem]

6. Quit Being a Pussy and Add More Weight To the Bar: Nothing I can add to this other than to say tampons are on sale this week at CVS. Score!

I love this quote so much, I just might add it to the quotes in my Facebook profile. :lol3:

[Milone79]

Great list Erik...especially love the one about not being a pussy and adding some friggin weight to the bar...I seen a woman doing dumbbell presses with 10 pound dumbbells the other day and when she was done her set she actually rested them on her thighs while taking a sip out of her water bottle....wtf???

Far to often I hear women complain that they dont want to get to big and bulky from lifting weights...guess what these are the same women that look the same year after year because they waste their time lifting pathetic amounts of weights in the gym...

[smuggie]

Far to often I hear women complain that they dont want to get to big and bulky from lifting weights...guess what these are the same women that look the same year after year because they waste their time lifting pathetic amounts of weights int he gym...
PREACH IT, BROTHA!!!!!!