Here are some nuggets of wisdom from our favourite coaches that we follow and incorporate into our approach:

 

1) As you get leaner, the frequency of refeeds should increase as leptin begins to drop off more rapidly. – Martin Berkhan

 

“The man knows lean”


2) The single arm dumbell floor press is a great shoulder-friendly upper chest movement.
– Anthony Mychal

Ben, modelling the DB single arm floor press, hand on upper chest to enhance the contraction

 

3) Squatting is a very natural movement, and can be coached in 5 seconds with the potato sack drill:  – Dan John

httpvh://www.youtube.com/watch?v=NjbPo-EX_5o&feature=youtu.be&t=12m44s

 

Yusef: Overhead squat

4) Extreme macronutrient cycling between training and rest days is best for body composition: Protein/fat dominant on rest days, carbohydrate/protein dominant on training days – Martin Berkhan

5) Skip breakfast and eat all of your carbs at night for metabolic optimisation for fat loss.Kiefer

Kiefer: Photosynthesising, apparently.

6) Always lift explosively (with good form), avoiding frequently grinding out reps. Accumulate as much volume as you can without exceeding your capacity to recover.  – Christian Thibaudeau

 

Christian Thibaudeau – being explosive.

7) Body type determines cognitive performance on a ketogenic diet  – Lyle Mcdonald

 

8) Get stronger in all rep ranges concurrently – Marc Keys

Marc Keys – Click the image for his winning pressing template.

9) Lower back pain or tight hips? Try the MWOD Hip Opener and Ming chew hip stretch

 

Ming Chew, doing the hip flexor and psoas stretch


httpvh://www.youtube.com/watch?v=JBHzXF-mVjY


10) Use an underhand grip for rear delt band pull-aparts to target the muscle more effectively – Ben, PropaneFitness. 

Ben didn’t have any friends available to take a photo of him doing this. Or any friends in general. So here’s a dramatisation.


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4 responses to “10 Nuggets of Wisdom from Top Coaches

  1. Love the Berkhan photo, he looks like a mad scientist.

    Nice article, my favs are the 3&9.

    Any chance you could write an article or guide on how to warmup properly for squat workouts?

  2. Javier said:
    Love the Berkhan photo, he looks like a mad scientist.

    Nice article, my favs are the 3&9.

    Any chance you could write an article or guide on how to warmup properly for squat workouts?

    Yeah looks manic in that photo. Could do, although it probably wouldn’t fill up an article: foam roll piriformis, MWOD hip opener and a hip flexor stretch. Maybe some glute bridges, then squat the bar for a few sets.

    PhilipOP said:
    Enjoyed this, good post!

    Thanks Philip :)

  3. Yusef said:
    Yeah looks manic in that photo. Could do, although it probably wouldn’t fill up an article: put your best man pants on and start squatting.

    fixed

    but srs, I wouldnt stretch hip flexors before squatting, I wouldnt foam roll unless I was really stiff and beaten up – in which case this should have been done the day or night before anyway. I sometimes do the MWod hip opener, its good if you are pretty tight.
    Quite often I do some knee prehab stuff just before squatting, like VMO activation stuff.
    but most importantly to warm up for squatting, is to squat.
    like do the bar for as many reps and sets as you want until you feel your hips have opened up. get in the hole, sit there, shove your knees out, shimmy from side to side, move your hips back and forth, lean on one leg to stretch the calf and ankle, can even touch the ground with the bar on either side

    that could take one set, or five.
    then take sensible jumps up to what your gonna do

    sometimes this is the best warmup for squatting

    arrive at gym
    barx5
    40×5
    60×5
    80×5
    100×5
    120×3
    140×2
    work sets

    I honestly think too much stretching/soft tissue work detracts from the actual exercise and so as much of it as possible should be done after lifting, or on rest days. Ok some days you might have to do something beforehand, but that should be a one off occasional thing.

    Can kind of be divided into two categories:

    You knew you were going to squat that day, why are you too tight/stiff to squat?

    Your fussing about the minutia – zomg I cant squat today my medial IT band insertion is too tight, I can feel it. – it will probably go away during the first few sets, if it doesnt, then you know you have to do a more stringent warmup.

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