Sunday Reading – the lazy edition

Like the headline says this is the lazy version as I haven’t made any summary of the links. That doesn’t mean that you shouldn’t read them.

Does it Hurt? by Mike Boyle

Starting Strength: Analyzing the Squat (PDF)

Filling in Your Knowledge Gaps

3 types of clients; how we coach them

What’s in a Toe Touch?

Nutrition:

The Myth of Willpower and “Eat Less, Move More”

Destroying FatWar Room Strategies to Maximize Fat Loss

New Uses For Creatine

Best Ways to Make Dieting Easier

The Best Diet In The World

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GUEST POST: Can CrossFit improve aerobic fitness and body composition?

My Philosospy of Strength

T-Spine Rx

Choosing Conventional or Sumo Based on Your Bone Structure

6 Tips for People Who Stand All Day

Arching versus Bracing

Power Clean Corrective Teaching Techniques

Nothing Beats Single-Leg Training

Quick and Easy Ways to Feel and Move Better: Installment 37

General vs. Specific Conditioning

Sunday Reading: stretching, bands, mobility and general lifting tips.

Eric Cressey has an excellent article about 15 stretching mistakes people make

15 Static Stretching Mistakes

Jordan Syatt has a rather meaty article covering what load vector training is and links to read more, as well as ankle mobility

Two Commonly Overlooked Aspects of Programming – Load Vector Training and Ankle Mobility

Charles Staley has written an article for T-Nation about his 6 most recent training discoveries, you might know about them already but a refresher and a new perspective never hurts.

My 6 Most Important Training Discoveries

Fitocrat GZCL has published his training method. It is an interesting read as he is new to powerlifting and already has set some records, setting two state records and a IPL world record with a 529 pounds (240kg) deadlift at a BW of 146.6 pounds (66.5kg)You can read more about his program at his blog where you can also download an excel sheet to help you. You can download his program from Scribd here

Jordan Syatt has an article on how to improve your bench press by using a bigger leg drive and improve mobility.

6 Little-Known Tips to Improve Your Bench Press

Speaking of mobility Dan Blewett have written an article for T-Nation on how to improve mobility though heavy lifts. Which should come in handy for the typically much neglected mobility part of strength training.

5 Heavy Lifts To Increase Mobility

Muscle and Strength has an excellent article about fat loss where they explain, if not everything then close to it. A must read if there is anything you are unsure of.

Expert Guide: Fat Loss

Greg Nuckols have written a thoughtful article about why you should keep looking outward to find stronger people than you to beat.

The size of your pond

Mike Robertson have posted a video about what you should look for when assessing posture in a single leg stance.

Assessing Posture in Single-Leg Stance

 

I promise this is the last article from Jordan Syatt this week. For those of you who are traveling and don’t have access to a regular gym he have posted a series of articles about training abroad. For these exercises you will need a band.

Training Abroad: My Favorite Lower-Body Compound Movements

Training Abroad: My Favorite Upper-Body Compound Movements

 

I don’t know who the author of the blog is of the next two posts, but they are interesting nonetheless. The first is about expanding your training base so you can train more times per week.

Elevating the peak of the pyramid

The second is by Anthony Ditillo about how partial presses can increase shoulder hypertrophy and strength.

Shoulder size & power – Anthony Ditillo

Sunday Reading: Research review, myths, nutrition, grip, OHP and podcasts

Eat.Move.Improve have a step by step guide to a free standing handstand with videos of the steps.

Bodyweight Fitness for Travellers and Vagabonds – The 1-Minute Handstand

Eric Cressey has written a guest article for Mens Health about what to do if you can’t squat deep.

Strength Training Programs: What to Do If You Can’t Squat Deep

Jonathan Goodman from thepdtc.com has written a guest post on schwarzenegger.com that is about boiling down the four essential movements to to its basic technique and what they all have in common despite all the variations of these four basics.

Hacking the New Exercise Learning Curve

Nutrition

Authority Nutrition have an very interesting list of the 11 biggest lies in mainstream nutrition. In paritcular check out #1

Top 11 Biggest Lies of Mainstream Nutrition

Jordan Syatt goes through some myths and interesting research on nutrition for strength performance.

Peri-Workout Nutrition for Strength Performance

Research reviews.

Alan Aragon have a monthly research review journal where he concentrates on training, nutrition and supllementaion. You can read the first issue for free to get a taste of what its about

Alan Aragorns’s Research Review

First issue of Alan Aragorn’s Research Review

Brett Contreras and Chris Beardsley have a monthly review journal called Strength and Conditioning where they review the latest studies in strength and conditioning, biomechanics, physical therapy, and physiology.

Strength and Conditioning Research

Grip work

Joe Weir has a two part guide on hand grippers. The first part covers the resistence of the CoC grippers and a training plan. The second part covers some myths and general info you should know when shopping for one. The third link to an alternative way of training the grip, I have already mentioned this before it’s the crumbling up newspapers way of training.

The Gripper Guide

Gripper Guide Continued

Finger grip strengthening

Shoulder Pain and Overhead Pressing

Ryan Brown from the juggernaut have a guide to shoulder pain where he lists the most likely places that give you trouble.

A Guide to Shoulder Pain-Part 1

A Guide to Shoulder Pain-Part 2

Dean Somerset has written an excellent article for T-Nation about how to do over pressing without any shoulder pain, including some weighted exercises for stabilizing the shoulder.

Smart Overhead Pressing

Podcasts

I have found three excellent fitness related podcasts. The first one is only indirectly related to fitness, it is the unofficial podcast of fitocracy.

The Jack-N-Out-Connection

The second one is Muscle College Radio from rxmuscle.com and it features Dr. Layne Norton and Dr. Jake Wilson where they talk about hypertrophy and research science. It is a new weekly show with just two episodes so far so you can get in before its hip.

Muscle College Radio

The third podcast is from Bret Contreras and Jonathan Fass where they talk about research, the science method and of course glutes.

The Strength of Evidence

Sunday Reading: DOMS, diet, bench foot placement and more

Going forward I will probably gather up all the interesting training and nutrition related articles I find and publish them on Sunday.

This inaugrigal Sunday reading consists of nutrient density, dieting thoughs, bodyweight regulation, a ketosis guide, a bodybuilder cutting diet, foot placement on the bench press, anabolic window, DOMS, how to do your first pull-up, and finally a story on how Benedikt Magnusson deadlifted 1015 pounds

I found this interesting lecture where Mathieu Lalonde, PhD, breaks down a whole list of foods into their nutrient density.

Mathieu Lalonde, PhD — Nutrient Density: Sticking to the Essentials

Fellow fito and wordpress blogger gregnuckols have a short post on general dieting. This is a very basic post about what you need to focus on, e.g. low cards and no processed foods, depending on how much weight you need to loose.

Some general thoughts on dieting by Greg Nuckols

If you wish to know a whole lot more about the technical aspects of fat and keto, I recommend you read Lyle McDonald’s excellent site.

Lyle McDonald – Bodyweight regulation Leptin

A good primer and an introduction to what the hell keto is below. It explains pretty much everything and it have links to further reading.

Guide to ketosis

Layne Norton, explains in this guide how to loose fat while maintaining strength. As Norton points out the emphasis in this is on cutting while maintaining strenth. Useful as preparation for shows.

The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton

Julia Ladewski has a guide on what your foot placement in the bench press should be based on your build and mobility.

Foot placement on the bench press: What is right?

In this paper Alan Aragon and Brad Schoenfeld goes over studies previous studies about nutrient timing and protein intake to see if the anabolic window exists

Nutrient timing revisited: is there a post-exercise anabolic window?: post-exercise nutrient timing

Got DOMS (muscle soreness) and wish to know more? There is no better place than at fellow fito fellrnr’s DOMS wiki page.

Delayed Onset Muscle Soreness

Greatist has a great article on exercises you can do to build up the strength necessary to do your first pull-up.

I want to….do a Pull-Up

Finally for something a little, but not completely, different the story on how Benedikt Magnusson deadlifted 1015 pounds (460.4kg) with comparatively little training.

Benni and the 1015 pound deadlift