This is a fun one. It comes from the world of arm wrestling but is easy enough to transfer to "normal" people. Real simple; grab a dumbbell, stand tall with your palm forward and curl that weight all the way to the top. BUT, let's emphasize that this is a strict, no-extra-movement type of challenge. "All bicep, bro!" Many of us tend to get a little side-to-side action at the shoulders or a little sway in our curls... this one locks it down.
The original challenge was to see who among the arm wrestling crazies could do this with a 100 pound dumbbell for 1 rep.
My challenge to you is to establish a Personal Records (PRs) at a few different rep ranges (let's say 10, 7 and 5... or whatever) but I want you to include a 1 rep PR. Have you ever exerted to that extent? Really tested your strength? Yes, it will be beneficial and I think you will surprise yourself.
Go.
Here is my friend, The People's Dietician, laying down the rules a bit a demonstrating (in a huge way) a good lift:
http://www.youtube.com/watch?v=VFkrNA9f24g
And here is maniac arm wrestler Rob Vigeant setting the bar nice and low for us mortals:
http://www.youtube.com/watch?v=22TcdMJ84RQ&feature=related
Monday, April 9, 2012
The Myth of Summertime Fitness
There is an ebb and a flow in every gym in the country throughout the day, the week and the year. In most facilities, the most noticeable gyration in traffic is the summertime lull. A lot of people "hit the gym" less as the weather gets nicer and many ditch it altogether. Part of the mindset, or at least the justification here, is that "I'll be outside a lot more doing stuff." And that is perfectly accurate, to be sure, as most people tend to go outside a lot more in favorable weather and thus they tend to move a lot more as well. The problem here is two-fold:
1) The disparity between how much activity one FEELS like they are getting and how much they actually are (its easy to feel like you've had a vibrant beneficial afternoon at the beach... but really?) and...
2) The types (and inherent hierarchy of benefit) of the activities performed
And even this says nothing of the quality (read: worthwhile-ness) of the activities. So, you're outside tossing the frisbee, maybe even doing your lunch jog and doing "some push-ups and sit-ups at home." This is all well and good, believe me, I'm happy to hear it but keep in mind how this compares to the progress you've made all winter (if you had a training notebook in which you record your efforts, you'd know exactly). In my experience, folks seldom come back to the gym upon the first threats of snow from the weather terrorists in better shape than when they left in the spring. Summer promotes the illusion of activity and accomplishment, it seems.
Let me reiterate, by all means, go outside. But go outside and experience and do things that will challenge you to be better next time; hike, climb, run, ride, whatever... But challenge yourself and improve.
The second point is essentially a point of equipment; if you bail on the gym, what of those two rower session you've been doing? And the dumbbell complexes? And the kettlebell swings you were working on? First, have you replaced these activities or adjusted your diet? And second, what is your replacement for the benefit you take from these (you obviously did them for a reason, correct?)?
The bottom line is to be honest with yourself. Maybe you are proficient enough in pull-ups and chin-ups to get it done at the jungle gym, you love skipping rope and, for you, it's 10k season... that's cool. But cover your bases and come back stronger/faster/better/leaner in the fall. Part of this might require staying disciplined about "hitting the gym."
Success, it's your call.
1) The disparity between how much activity one FEELS like they are getting and how much they actually are (its easy to feel like you've had a vibrant beneficial afternoon at the beach... but really?) and...
2) The types (and inherent hierarchy of benefit) of the activities performed
And even this says nothing of the quality (read: worthwhile-ness) of the activities. So, you're outside tossing the frisbee, maybe even doing your lunch jog and doing "some push-ups and sit-ups at home." This is all well and good, believe me, I'm happy to hear it but keep in mind how this compares to the progress you've made all winter (if you had a training notebook in which you record your efforts, you'd know exactly). In my experience, folks seldom come back to the gym upon the first threats of snow from the weather terrorists in better shape than when they left in the spring. Summer promotes the illusion of activity and accomplishment, it seems.
Let me reiterate, by all means, go outside. But go outside and experience and do things that will challenge you to be better next time; hike, climb, run, ride, whatever... But challenge yourself and improve.
The second point is essentially a point of equipment; if you bail on the gym, what of those two rower session you've been doing? And the dumbbell complexes? And the kettlebell swings you were working on? First, have you replaced these activities or adjusted your diet? And second, what is your replacement for the benefit you take from these (you obviously did them for a reason, correct?)?
The bottom line is to be honest with yourself. Maybe you are proficient enough in pull-ups and chin-ups to get it done at the jungle gym, you love skipping rope and, for you, it's 10k season... that's cool. But cover your bases and come back stronger/faster/better/leaner in the fall. Part of this might require staying disciplined about "hitting the gym."
Success, it's your call.
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