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There is a BIG difference between testing your strength and building strength.

Most programs will provide detailed weights, percentages, etc., regarding your work sets, but the warm-up sets are an after-thought. This is NOT something that can be overlooked, especially if you're looking to improve maximal strength! When I worked in a "regular" health club, I witnessed the same warm-up by almost every single person! 135 for 10-15 reps, then 185 for 8-10 reps, etc., etc. If you're looking to train with maximal weights, the worst thing you can do is perform too many reps in your warm-up! This will only fatigue you for the sets that "count". Don't get me wrong -- this doesn't mean you should jump right into your work sets without performing any warm-up sets; but, the key is to perform multiple sets of low reps in your warm-up. This will "save you" for the heavy sets. FYI, if you're someone who routinely performs 10-15 reps with your initial warm-up sets; be prepared to get instantly stronger the day you switch to low rep warm-up sets. On average, I've seen 10-20lb. increases on max lifts when people switch to this "low rep" method...TRUST ME on this one!

Here's a quick look at how I warmed up last week before benching. My three work sets were 350 x 3, 2, 2.

After performing a "general warm-up" to increase body temperature and some specific stretches, I hit the bench. Here's the warm-up:

135x5, 185x3, 225x3, 275x2, 315x1, 335x1

As you can see, I only performed 15 TOTAL reps in six sets. I handled heavy enough weight so that my work sets didn't feel heavy...and the speed of my work sets/reps improved with each set because my muscles weren't fatigued from performing too many warm up reps.

   If you're that guy that asks people to spot you all the time, only to have the weight crash down on your chest - as you proceed to attempt rep after rep - while the poor spotter has to perform max-effort shrugs, rows and curls to prevent the weight from splitting you in half... YOU SUCK AT LIFE! Oh yeah, you're definitely weak, too! Seriously though, have you ever noticed that the people who fit my above description are NEVER jacked?! The reason being is if you regularly perform "forced reps", you never know how much weight you're actually lifting yourself! And if increasing strength is your goal, proper progression is key! It doesn't matter if you perform your max-effort exercises "Louie Simmons-style" (where you attempt to break records each week), or you map out your exact percentages ahead of time; the bottom line is that if you don't know exactly how much weight you lift each week, you can't progress! And please don't be fooled by the spotter who says, "Dude, I barely helped you; that was ALL YOU." Think about this... how hard is it to shrug/upright row an empty barbell? It's not hard at all, regardless of who you are! So even if the spotter isn't 'killing himself', he can easily still be giving 45 pounds of 'help' while spotting someone on the bench. Bottom line is that it's NOT "all you" if someone is giving you (minimum) 45 pounds of help on any exercise!

Testing your Strength, instead of Building it

There is a BIG difference between testing your strength and building strength.
One of the biggest mistakes I see - especially among high school and college kids - is that they test their strength each week, instead of focussing on building it. I used to see this scene every Monday when I worked in the health club setting -- A bunch of skinny high school kids walk in the gym (wearing wife beaters); they do the classic "triceps stretch" for about 2 seconds each arm, then they throw 135 pounds on the bench. On average, they bang out 4-6 reps each. Then they throw on 185. The bar free-falls down onto their concaved chests as their legs flop around like fish out of water; by the grace of God, many of the kids are able to squeeze out one painful-looking rep. Then, every single week, 225 pounds gets thrown on the bar. Most of you probably know how the story ends. Every single kid gets crushed by the weight, then they repeat the process one or two more times - (while getting crushed worse each time) - before moving onto the next exercise. This takes place, week after week, month after month, year after year... with the exact same weights! In other words; kids who "test" their strength in this fashion always end up with the same "test results"!
Building strength requires more volume than just one "set" in which you get buried! Generally speaking, you want to perform multiple sets of low reps with 75% - 95% of your 1RM. Make sure you have a plan before heading to the gym and you're progressing each week. And make sure you're being honest regarding your 1RM when working with percentages! If you base your weights on a false 1RM, your training weights are going to be too heavy, which will lead to forced reps...and hopefully you now know how I feel about forced reps!

Eating Healthy

Eating healthy:

• Lowers disease risks
• Increases productivity
• Gives you more energy
• Makes you stronger

You probably think eating healthy is expensive. I’ll be honest — it is. But there are tricks to spare your savings account and keep it low cost. Here are sixteen ways to eat more healthy while keeping it cheap.
What is Healthy Food? Before we start, let’s define healthy food. It consists of:

• Protein. The building blocks of muscles, needed for strength.
• Fat. A balanced intake of omega 3, 6 & 9.
• Veggies. All kinds, especially green fibrous veggies.
• Fruit. Full of vitamins.
• Water. 1 liter per 1000 calories you expend.
• Whole grain food. Oats, rice, pasta, breads, …

On with the tips.
1. Switch to Water. I drank huge amounts of soda daily for more than 15 years. Then I started Strength Training and switched to water:

• It’s healthier
• It’s cheaper

Quit the soda & drink water. Take a bottle wherever you go.
2. Consume Tap Water. Check the price of water on your tap water bill. Now check the price of bottled water. Quit a difference, isn’t it? So why are you buying bottled water?

• Cleaner? Not necessarily.
• Better taste? No, simply a matter of Adaptation.

Bottled water companies get their supply from the same source you do: municipal water systems. It’s like selling ice to Eskimos. If you don’t trust the quality of tap water, filter it yourself. I use a Brita Pitcher. One $7 filter cleans 40 gallons water.
3. Eat Eggs. I always have eggs at breakfast:

• Full of vitamins
• High in proteins
• Low in price

Don’t believe the Eggs & Cholesterol myth. Dietary cholesterol is not bound to blood cholesterol. Want to make it cheaper? Buy a chicken.
4. Eat Fatty Meats. Fatty meats are cheaper & more tasty than lean meats. You think it’s not healthy? Check the Fat Myths:

• Fat doesn’t make you fat, excess calories do
• You need a balanced intake of fats: omega 3, 6 & 9

I’m on the Anabolic Diet, I buy beef chuck instead of sirloin.
5. Get Whey. The cheapest source of protein. 70$ for a 10lbs bag lasting 4 months. Nothing beats that. Use whey in your Post Workout Shake to help recovery.
6. Tuna Cans. Canned tuna is cheap & contains as much protein as meat. Alternate tuna with eggs, meat & whey. You’ll easily get to your daily amount of protein.
7. Buy Frozen Veggies. I mostly buy frozen veggies:

• Take less time to prepare
• You don’t waste money if not eaten in time
• Can be bought in bulk for discounts & stored in your freezer

If you can afford fresh veggies, then do it. I go frozen.
8. Use a Multivitamin. Pesticides lower the vitamin levels of your fruits & veggies. Two solutions:

• Buy organic food. Expensive.
• Use a multivitamin. $10 a month.

Choose what fits your wallet best. I take the multivitamin.
9. Fish Oil. Omega-3 is found in fish oil. Benefits of omega-3 consumption include:

• Lowered cholesterol levels
• Decreased body fat
• Reduced inflammation

You need to eat fatty fish 3 times a week to get these benefits. Time consuming & expensive, I know. Try Carlson‘s Liquid Fish Oil with Lemon flavor. One teaspoon daily. You’ll be ok.
10. Buy Generic Food. The box might be less attractive, it’s certainly more attractive to your wallet. Brand-name food will always be more expensive. You’re paying for the name. Get real. Food is food. Go generic.
11. Buy in Bulk. Think long-term. Buying in bulk is more expensive at the cashier, but cheaper in the long run:

• Gets you discounts
• Saves time
• Saves car fuel

Invest in a big freezer. Buy meats & veggies in bulk and freeze them.
12. Go to One Grocery Store. This grocery store is cheaper for meat, that grocery store is cheaper for veggies, the other grocery store is cheaper for fish… How many grocery stores are you going to, trying to find the cheapest food? Think!

• Time is money. Stop losing a day shopping.
• Cars don’t run on water. Lower your fuel expenses.

I get all my food in a big grocery store near my place. It hasn’t the cheapest price for all foods, but it saves me time & fuel.
13. Make a Plan. A classic, but worth repeating. Everything starts with a plan.

• Make a list of what you need
• Eat a solid meal, don’t go hungry
• Go the grocery, get what’s on your list & get out

No need to take your partner or kids with you. This is not a recreational activity. Just get your food & get back home.
14. Take Food To Work. Ever counted how much money you throw away buying food at work daily? Start preparing your food for the day on waking up:

• Get up earlier
• Eat a solid breakfast (like Scrambled Eggs)
• Prepare your food for work in the meanwhile

Total time 30 minutes. No stress during the day about what you’ll be eating & you get healthy food while sparing money.
15. Eat Less. This one is obvious. The less you eat, the lower your grocery bill. If you’re overweight, get on a diet. Your health & bank account will thank you.
16. Don’t Buy Junk Food. The last one. Stop buying anything that comes out of a box, it’s:

• Unhealthy
• Expensive

If you actually find junk food that is cheaper than whole food, think long-term. Health implications

Workout

http://www.youtube.com/watch?v=wwviu3Rzn9U

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“You can be guided with the path to succeed,

but only you can do what it takes to achieve success.”

Summer Flip-Flops May Lead to Foot Pain

By TARA PARKER-POPE

Flip-flops can be bad for your feet and legs. (Bill Cunningham/The New York Times)

Flip-flops are a mainstay of summertime footwear, but they can be painfully bad for your feet and legs, new research shows.
Researchers from Auburn University in Alabama studied the biomechanics of the flip-flop and determined that wearing thong-style flip-flops can result in sore feet, ankles and legs.
“We found that when people walk in flip-flops, they alter their gait, which can result in problems and pain from the foot up into the hips and lower back,” said Justin Shroyer, a biomechanics doctoral student who presented the findings to the recent annual meeting of the American College of Sports Medicine in Indianapolis.
For the study, the researchers recruited 39 college-age men and women and asked them to wear flip-flops or athletic shoes. They then had them walk a platform that measured vertical force as their feet hit the ground. A video camera measured stride length and limb angles.
Flip-flop wearers took shorter steps and their heels hit the ground with less vertical force than when the same walkers wore athletic shoes. People wearing flip-flops also don’t bring their toes up as much as the leg swings forward. That results in a larger angle to the ankle and a shorter stride length, the study showed. The reason may be that people tend to grip flip-flops with their toes.
Mr. Shroyer notes that he himself owns two pairs of flip-flops, and the research doesn’t mean people shouldn’t wear them. However, flip-flops are best worn for short periods of time, like at the beach or for comfort after an athletic event. But they are not designed to properly support the foot and ankle during all-day wear, he notes.