Hey guys, Nate here. I'm proud to announce that I'm now the Program Director of Scrawny To Brawny. From now on all of my blogs and articles will be posted on the brand-new Scrawny To Brawny Blog. So if you enjoyed what you read here, please go check it out. (It's awesome, if I say so myself.) I'm keeping the NGE website alive for resource reasons, but will no longer be actively updating it. The best way to get in touch with me is through leaving a comment on the Scrawny To Brawny blog or by posting on the S2B Facebook page. See you guys over at the new blog!
Stupid People Write Their Own Programs
It's a damn good thing I don't write and follow my own training programs, because if I did I'd be a skinny, weak little wreck. It's not that I don't know what I'm doing. Because I do. I'm pretty damn good at writing training programs for other people and I'm great at kicking ass in the gym.
But writing my own programs? Forget it.
I think you're probably the same way. How do I know? Because we hate doing stuff that sucks. And there's no way we're gonna voluntarily put ourselves through torture.
In fact, here's me writing my own training program:
"Front squats? No way. Core work? Nope. Foam rolling? Oh God, no. Conditioning? Ha! Curls? Now we're talkin'."
Thing is, it's the "hard stuff" we avoid that we need more of. Here's a good thing to remember: if you hate doing it, it's probably the best thing you could do for your body.
Since we naturally gravitate to what we're good at—benching, curling, penis push-ups—and avoid all the stuff we suck at—core stabilization, squatting, soft-tissue work—we put ourselves at risk for injury, less muscle growth, and reduced fat loss because we're not taking care of the things that will make our bodies look, feel, and perform better.
For instance, I hate foam rolling.
Loathe it, in fact. I'd rather...shit, I don't know...stick bicycle spokes in my eyes than sit on a foam roller.
For those of you uninitiated with the devilish torture that is foam rolling, it's great for improving your soft tissue (muscle) quality, enhancing the way you feel and how your body moves, and for making you cry like a little bitch.
Most of us have collections of "trigger points"—little nodules of balled-up muscle tissue—that negatively affect our bodies. Not only do these little buggers hurt when you press on them, they're also the cause of aches, pains, and nagging injuries. You know the knee pain you get every now and then? Or the lower back pain in the morning? Or the "I'm never going to throw a football again" shoulder pain? Probably a major trigger point or two that's screwing everything up.
So we need to get rid of them, and we do that by foam rolling.
But foam rolling sucks, so I never want to do it.
(For that matter, front squats suck. And core stabilization and conditioning both suck.)
And that's why I'm getting ready to start my friend Eric Cressey's new Show and Go program. (It's really the perfect follow-up to Built for Show, but I'll tell you more about all that later this week.)
Because I'm gonna have to do the stuff that sucks and it's going to make me more muscular, leaner, and feel a whole hell of a lot better.
So that's what I'm encouraging you to do, too.
I don't care if you grab a program from a book or an article or if you hire someone to write one for you. But if your body is important to you and you want the best possible results, you need to relinquish control to someone else and have them hook you up with a plan.
Then all you need to do is follow the plan. You can do that, can't you?
(End Rant)
Foam Rolling with Eric Cressey
I realize I just ranted for a few hundred words, so I want to hook you up with a video as my, uh, apology.
If you'd like to put yourself through some torture and get rid of trigger points, check out this video by Eric. You should hit each area he shows for 15-20 seconds – more if you've got a particularly nasty trigger point – and make sure to do both sides.
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Comments for This Entry
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I know so many people who say they don't need a trainer, that they can plan their own program, but you hit the nail right on the head.
Not only do we have trouble identifying our needs from within, particularly for those of us who compete it's nice to have another pair of eyes and another perspective to keep an eye on our progress. I sure know that, during the last month of contest prep, I can NOT tell how well I'm doing.
Post-contest, I turned to someone else to build me a new mass-focused program, because I'd been dieting for so damn long and doing 15-20 rep sets, I kind of forgot how. -
I so totally agree. Been doing Wendler 531 for a year and half and got stronger than I ever did doing it "my way. Currently I'm in a Fitness transformation program and I stalled because I tried to do the diet my way and hit the wall. Going to now stick to the program and let someone else do the driving. I totally agree with you-sometimes in order to be a great leader you got to learn to follow first
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I have an interesting problem. I write workouts for 3-4 other people that change every week or every month, depending on the person.
But I don't have anyone to write up my programs to get the results I want. Some people go too static strength biased, other people have too much running. But the stuff I write for others is perfect.
I'd love to have someone write me up a workout that I had an idea as to what to expect but it varied from what I am already doing. -
Awesome post Nate , have to admit I did try this once or twice when I was only starting out.
But now I've wised up (a bit ) to the downfalls of this and have relinquished the powers of the workout to t muscle and any other site or trainer who knows what they're doing rather than look like a light bulb like some of the guys I see walking around the gym.
What's funny is the guys that are doing the same thing day in day out are taking a leaf from my book now and now not just working their glory muscles and are also training more movements -
Touche on the trigger points. I think people underestimate just how bad they can get if they go untreated. I know I did! I have a few in my abdomen that a few doctors recently mistook as a hernia based on my symptoms. Luckily, educated people like you in the world of fitness have put enough literature out there on the subject that I was able to finally figure out what was wrong with me. I have a massage therapist now. If you think foam rolling is painful for trigger points, wait until you have somebody pressing into the muscle knots of your abdominal wall up to their second knuckle...yow!
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Right on Nate!
I know that I often look at what I'm doing to get my clients stronger, leaner and moving better and realize that I have been slacking in my own workouts. It goes for a lot of areas, mobility is one. I have all my clients execute mobility circuits before EACH workout and yet I often will skimp on it. Also, rest and deloads. I am quick to prescribe a deload week to many clients and willingly explain the benefits to them. However, all to often I reach my deload week thinking I am superman and try to plow through.
Definitely, take a step back and think as a coach for a second, if you walked in through the front door right now, what would you prescribe yourself?
Greg -
Hey Nate,
Is Show and Go really the programme after Built for Show? I haven't bought either of them, as I'm not sure what kinds of programmes they are. I've heard great things about Maximum Strength by Cressey, though. Could you perhaps give me a bit of an insight to how your programme differs from something like 5/3/1 or Chad Waterbury's new programme, for example? -
Hey Nate,
Glad you posted this-I find it nearly impossible to write up my own program. Usually when I do, for some reason, I feel it's okay to veer off of it...because, hell, I wrote it so I can do what the hell I want with it.
also glad you put up 'foam roll' vid.
I wish my gym allowed penis push ups...its funny because when I joined they specifically told me they were not allowed. -
Thanks for the post, heres an idea if you have time, I would love to have some sort of foam rolling "poster" to hang on the wall. I have some sort of mental block stopping me from remembering all the spots to hit.
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Very true Nate. I know that before I started the "Built for Show" program, I was just doing my own thing and writing all the stuff that I like to do and it took me nowhere. Hard exercises like the Bulgarian Split Squat is something that you will never see people do (at least the gyms I've been too). They dont know what they are missing out on. I never knew what foam rolling was until I went on T Nation (thanks to my little brother) and it's been a staple since. Im almost done with the built for show program. Im not sure if i want to repeat your program or go to the 5/3/1 program. Choices, choices, choices.
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Hey Nate, love your entries. How do I get hold of Eric Cressey's "show and go" program? I have followed his 16 week Maximum Strength program and it rocks big time.
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This is a great point, Nate. Just the thought of sitting down to write up my own thing seems daunting at the very least. And, yeah - it's pretty hard to force yourself outside of your comfort zone. When someone else tells you that you need to get outside of your box, though, it seems a bit more bearable!
I often find it a little challenging to get motivated to foam roll and do mobility drills, but once I do I feel so much better. In fact, I've moved up to a piece of PVC for use on my quads, glutes and IT band - I've dug into some trigger points that didn't seem to exist with my foam roller!
@Darshan - The new Cressey program is set to launch on September 20th.
@Rod - Agreed. I never see people doing Bulg. split squats. Ever. Makes me sad, really.
-Tony -
I am a stupid person, but the first rule in my training program is "if you hate doing it, it's probably the best thing you could do for your body."
What I am smart enough to know is that I need that other trainer like person to keep my form right in those hated exercises. I avoid things I suck at because I actually do suck at them. I'm not afraid to do them, I just know when I need to man up and when I need to ask for help BECAUSE I NEED HELP and no amount of my ego will suffice.
Also without the input of "qualified others" (like the I,Bodybuilder Program and you as two examples) I can get out of balance. It's not just a matter of emphasizing my strengths and avoiding my weaknesses. There is just too darn much good stuff out there for it ALL to be contained in just one brain.
Great stuff as always Nate, Thanks,
Tim -
I agree about having a second pair of eyes and could use regular foam rolling, but no mention of visits to an Active Release practitioner? My ART chick makes me "cry like a little bitch" at least once a week. Between my painfully physical job and training she's always finding new stuff to hit. When she attacks my adductors, though... JEEEZAZ!
Btw Rod and Tony, I do Bulgarian Split Squats regularly - but NEVER with witnesses present. Not pretty. Not pretty at all :(. -
Thanks for the comments, guys!
@ Clement
Built for Show is my book, and "Show and Go" is a new book/program by Eric Cressey. I'll fill you in with more details later this week. I've got an advanced copy, and it's freakin' awesome. (But that's still no excuse for not having my book.) :)
@ Darshan
Make sure to sign up for my newsletter as I'll be talking more about Cressey's new program this week.
-Nate -
Stacey, I'm sure it's not as bad as you're making it out to be. At least you're doing them! :)
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Nate,
While I agree with all your points, I find it very hard, if not impossible, to find a program that will work for me because I am forced to workout at home with limited equipment (i.e., money and time limit my ability to join and use a gym).
I have a power tower for dips, pull-ups, and ab work. I also have a foam roller, balance board, dumbbells from 5-50lbs, a 20lbs weighted vest, a 10lbs medicine ball, and a set of resistance bands. For clarification, the resistance bands are the Terrell Owens version. I thought they were a joke when my wife got them for me, but they are actually a pretty good substitute for cable-type exercises. Google TO Bands if you want to take a look.
I try to focus on the basics, but with limited equipment it is hard. There are only so many push-up variations.
What would you suggest I do? -
Hey Nate,
You're so right; I'm a PT and hate writing my own programs for the reasons you mention. I always try to find programs that others have done and had success with and use them. I may change one thing here or there ex. I always want hip thrusts in my leg workout now., but overall it's just a better way. Also a great way to learn and improve your knowledge.
Great blog as always, keep it up. -
Nate,
This is definitely something that isn't addressed enough so it’s awesome that you brought it up. Athletes are usually so strong because they have a strength coach telling them what to even if it is hard. After my internship with a collegiate strength coach I adopted his powerlifting program and I literally got twice as strong as I was in less than a year.
Oddly enough all that strength didn’t make me any tougher for when I actually do foam roll. I’m with you the bicycle spoke idea sounds good. -
Oh yea, Tony. I have to do it near something I can grab on to when (not "if") my so-called "balance" gives out. And every time I get in such a snit because I can't believe I STILL have to do that :I.
It would be pretty funny to watch - if I allowed that to happen! -
I'd rather just write my own list of beneficial yet tedious things to do, but I suppose if I really pay someone to tell me I would have a stronger desire to do them.
Time to do some PVC rolling, it's been about 6 months haaha. -
Lets imagine, hypothetically, someone happens to enjoy front squats, pull ups, Olympic lifting, Dead lifts, prowler sprints, tire flipping, kettle bells, slosh pipes, foam rolling, plyometric sessions, barbell complexes, specific glute work, hip and spinal mobility exercises and core workouts that would challenge Shawn Johnson. Lets also suppose that this person is motivated because they're biggest fear in life is failing themselves. Oh yea, and they have access to a division 1 strength coach on an hourly basis. In your opinion should they still pay someone else to write a workout program?
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I have read literally a metric fuck ton of textbooks, and journal articles and blogs, and done enough of my own training, gotten tons of free advice, I can follow what I read and comprehend it well enough to train in a way I know will help me. I essentially go in and do what I want and if I know it will help me get my goals, I know I am doing ok. If you have the sheer will, you can write your own program, override your biases, and do what you need to get done.
This is not to say you can't take a person's program, and get the essence of what it is, and apply the principles for your own program writing. Pavel and Louie Simmons did it when they read Vladimir Zatsiorsky, and applied it to their systems. If you can critically think, you can do the same thing. -
Mike, you can go here http://www.sandowplus.co.uk/ and get literally tons of training information from way back in the day. All for free.
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I hate front squats myself but I force myself to do them occasionally
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The biggest difficulty for me is to get myself to do ab work. I always feel like I will take away from the muscle I am training that day to put ab work in. Train back for an hour or 45 min? I always chose an hour.
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What a great point. Even though I'm a trainer this is the reason that I hire a trainer. I make sure the trainer is from a different gym. I switch between 2 and 3 great trainers. Something new plus they all have different styles. Keeps me on my toes with a bonus of learning great concepts along the way.
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Today I discovered bulgarian split deadlifts and called Alywn Cosgrove a bitch for making me do them while cursing afterwards. I do not think I would include them in a program for myself, if I tried this. Enjoyed this post.
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I think its completely dependable on the person and their motives. BUT for the majority of the population starting out, a pre made program is a must to build foundation. I train legs twice a week, stretch for 1-3 minute holds and PVC Pipe roll cuz I wan't results, that is my motive. Its discipline, and some people can and WILL train the shit they hate doing because its what they need and they like results!
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Although I have only been in the fitness industry a few years, it is amazing how many poeple I see at the gym doing things wrong.
My workout partner and I had to show a gentleman the other day, how to do proper military curls. I though this guy was going to rip something, or trough the dumb bell. That was how hard he was jerking it.
I defiently feel that everone that wants to start working out, should have some kind of training if not for themselves for the people around them -
What's the name of that ball used in the video for lower leg work?
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Great Post! I know exactly what your talking about ,we're like the typical motor mechanic we all know that drives around in a beat up bomb.
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Big fan of your stuff. I will be commenting more!
Mike -
Wow, Nate, you're looking pretty strong in that one-arm row photo.
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Its a very useful article. I like the way you explain the things.
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Currently I'm in a Fitness transformation program and I stalled because I tried to do the diet my way and hit the wall. Going to now stick to the program and let someone else do the driving.
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