Supplement Users Commited Regardless of Economy

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Supplement Users CommittedAccording to a new survey conducted by Ipsos-Public Affairs for the Council for Responsible Nutrition, a full 51 percent of supplement users indicated that the economy will likely not change their supplement-purchasing habits.

Survey results also showed that of the 51 percent who don’t plan on cutting back their supplement routine, 13 percent of dietary supplement consumers went further to say that supplements are “an essential part of my wellness regimen, and I cannot do without them.”

“It’s encouraging to see that, despite the current economic climate, such a large percentage of adults are continuing to invest in their health by including dietary supplements as a part of their wellness regimen,” said Judy Blatman, senior vice president, communications, CRN. “Engaging in preventative health measures today, such as incorporating supplements into a healthy lifestyle, may help avoid potential healthcare costs down the road.”

What Other Supplement Users Will Do:

  • 30% said while they will continue to use, purchase price will become a more important factor.
  • 13% said if the downturn continues, they will continue to purchase but less in the future.
  • 6% said supplement usage is a luxury and can do without them in economic hardships.

Question: What Will YOU Do?

Training for a Triathlon While Cutting

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Question: I recently decided to start to train to for a Triathlon for 2011-2012 and in addition I would like to begin a cutting regiment to tone my body. Can you share any tips or training regiments that can help me to reach my goal?

Thanks so much,

Michael Gruen

Answer:

See the podcast link below.

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Beyond the BMI

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The Great Weight Debate

Photo Credit: Mandj98

There’s so much attention on the “obesity epidemic” from the media and fitness gurus.  In fact, Halloween is fast approaching along with Thanksgiving so be prepared for the bombardment of what you should eat and stay on track e-mails.  Then January comes around and we know everybody will be jumping up to tell you this is the year to lose those pounds.

Why lose the pounds?  Two reasons they say…

Reason #1: You want to be healthy and live longer right and be less at risk or disease associated with being overweight.

Reason #2: Improved quality of life.

While it’s harder to argue point #2, there is a debate about being just a little overweight.  Does carrying a few extra pounds really put your health at risk?

The Great Weight Debate

Prevention magazine took a look at the great weight debate, specifically obese versus being overweight and if it’s something you need to worry about.  According to the article, many experts disagree on the dangers associated with excess weight, especially in cases where an overweight individual is considered to be healthy on all accounts.  Many studies in regards to disease and overweight have been done on those who are obese and may not apply the same way to those carrying a few extra pounds or just classified as overweight.

As part of the fact finding, the Prevention article cites a report released by the CDC (Centers for Disease Control) and the National Cancer Institute that analyzed the death records of 37,000 adults.

What did the death records show?

Overweight people had no greater risk of dying from cancer or heart disease than normal-weight people!

As you would assume, the report did find a great risk for the individuals classified as obese.  The report even went so far as to suggest that being overweight may protect you against some other diseases.  Critics quickly responded that the study failed to consider quality-of-life issues caused by excess pounds and didn’t appropriately control for unhealthy habits like smoking, which can keep people lean but undeniably raise cancer risk. Still, it added fuel to the ongoing debate of whether losing weight is absolutely necessary to reduce disease risk if you’re not obese.

While one study and one magazine article does not change the fact that striving to be fit is the goal, you have to wonder if the pressure of losing those few extra pounds to become safer from disease is really going to make a difference?  At least in terms of your health.  Granted, the quality of life issues play a role but if both people are fit and one has 15 extra pounds, it may not be such a black and white issue to say the individual who is slightly overweight is at great risk.  That may not be true.

I for one am not debating that weight loss can be one part of an overall disease prevention plan. But is it the most essential first step?

There are several other risk factors that may be more important that simply what the scale says.  Including but not limited to:

  • Family history
  • Waist measurement
  • Fitness levels
  • Cholesterol and inflammation

Personally, from the people I have talked to, the quality of life factors make the choice to shed a few pounds very important.  If it’s not for reducing the risk of disease, the lessened joint pain, the increase mobility and the feeling good about yourself are priceless value-adds of exercise.

Maybe you won’t be at any more risk than your fit friend in terms of disease and maybe you’ll even get some added protection?  But nobody can really argue the quality of life that comes from being healthy and active are more than enough reasons to try and improve your overall fitness and shed those extra pounds anyway.

Prevention article

CDC/NCI study abstract

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

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Poll: Which Person Would You Want?

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Who Would You Hire?

If you could only pick one or the other, which person would you choose to reach your stated goals?

Sorry, there are no polls available at the moment.

Three Ways to Cut Your Grocery in an Economic Crisis

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Most people I know are freaked out by the latest rounds of economic news.  Our current situation has been labeled as the next Great Depression, the lame-stream media gets more hyped up by the second, and it seems that on any street corner, you’ll unavoidable hear a conversion between two or more people who are frozen with fear like Chicken Little in the Sky is Falling.

There is no denying that the economic crisis creates real world problems both financially and mentally for a massive number of people.  So what’s my role?

I’ve put myself forward as a fitness authority, so how am I going to live up to that challenge?  I eat a lot of food myself, especially when I am trying to gain weight.  Food isn’t cheap!  And it’s getting more expensive by the month.

Here’s just three ways cut your grocery bill and still eat high-quality, fat-burning foods.

1.  Take a List and Follow It

Never shop without a list.  Dieticians estimate that 40 percent of supermarket purchases are made on impulse.  According to best selling food author and NYU professor Marion Nestle, 70 percent of shoppers bring lists into the supermarket, but only about 10 percent stick to them.  Developing a standard list of foods to replenish weekly will save you money by avoiding purchasing an excess of food that might spoil and go to waste. It will also help you avoid impulse purchases of foods you didn’t need. By the way, planning your shopping can also help you avoid unnecessary trips to the store, which saves you time as well as gas money!

2.  Don’t Write Off The High End Stores

I love my local Safeway and Costco. They have bulk items and their deals are super. However, Whole Foods (Whole PayCheck as I often call it), sometimes has deals on particular items that are even cheaper than the discounts at the bigger chain stores. Don’t loyally stick to a single store and ignore the potential savings that might be happening at other stores in your area.

3.  Free Grocery Store Coupon Sites

These are some of the most popular coupon sites I’ve found. Unlike other frustrating sites that ask for an e-mail address and then spam you to death, these websites give you printable coupons with great deals, without all the excessive email. Suggestion: use a secondary email address to keep your main email safe, just in case.

•    Coupons.com
Enter your zip code and find printable coupons for your area.
•    CoolSavings.com
Offering food coupons for online and brick & mortar shopping.
•    SmartSource Savings Network (www.coupons.smartsource.com)
Comprised of leading grocery and retail chains, newspapers, lifestyle websites, interactive companies and others bringing online savings to you. Printable coupons available.
•    Upons (www.upons.com)
Offering free grocery coupons, special promotions and product samples. Local coupons available.

•    CouponSaver (www.couponsaver.org)
Coupon codes and promotional codes for all types of items.

At the end of the day, the question of whether or not you can afford to eat healthy. What matters is that you have an opportunity to eat healthy and save some money.  Just grabbing what seems like a good deal or healthy foods is not going to work anymore.  It never really did.  Spending just a few minutes planning and taking a list will immediately garnish you some fantastic cost savings.

If you liked this, you’ll love the 10 page, 2 part series that I wrote exclusively for the Burn the Fat Inner Circle

Apparently you can have an entire month to test drive Tom Venuto’s Burn The Fat Inner Circle website for only $1.00…

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

P.S. - Tip 4 that nobody talks about is simply to eat less.  Most people (not monitoring calories for a goal) simply consume too much.  It is easier to save money by eating less.  This tip really depends on your current situation.  A bodybuilding preparing for a contest is probably consuming far less than optimal.

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Kevin Trudeau – No More Weight Loss Cures

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After being on the New York Best Sellers list for quite some time and hundreds of scathing reviews about the

Now Nobody Will Have to Know Again

Now Nobody Will Have to Know Again

book on Amazon.com, Kevin Trudeau has been banned from infomercials and ordered to pay $5million in fines from the profits of his book, “The Weight Loss Cure ‘They’ Don’t Want You to Know About.”

In August, Judge Robert W. Gettleman of the U.S. District Court for the Northern District of Illinois stood by his conclusion in 2007 that Trudeau “clearly, and no doubt intentionally,” violated a provision of a 2004 stipulated court order that prohibits Trudeau from misrepresenting the content of books in his infomercials. The judge stated that “the Infomercial[s] falsely and intentionally led thousands (probably hundreds of thousands) of consumers to believe that the Weight Loss Book would describe an ‘easy,’ ‘simple’ protocol that, once ‘finished’ would allow the consumer to ‘eat anything’ he or she wants.”

Contrary to Kevin Trudeau’s claims, the judge found the following statements in the infomercials and book to be false.

  • the diet protocol could not be done “easily” and “at home,” because the protocol described in Trudeau’s book requires colonics, which must be done at the office of a licensed practitioner, as well as injection of human growth hormone;
  • dieters could not “complete” or “finish” Trudeau’s four-phase program, because Trudeau’s book states that “Phase 4 is for the rest of your life”;
  • dieters could not eat “anything” they want, because Trudeau’s book prescribes that dieters following Phase 4 must eat “only 100% organic food,” and no “brand name” food, “fast food,” or “food served by regional or national chain restaurants”; and
  • the diet protocol did not require “no exercise,” because Trudeau’s book states that three of the diet’s four phases, including Phase 4, require walking one hour outside every day.

If you think this is a RECENT event, think again.

The FTC filed its first lawsuit against Trudeau in 1998, charging him with making false and misleading claims in infomercials for products he claimed could cause significant weight loss and cure addictions to heroin, alcohol, and cigarettes, and enable users to achieve a photographic memory.

8 Little Known Traits of Successful Bodybuilders

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We all know the “rules” of bodybuilding.  Hard work (intensity), applied consistently over a period of time

will yield significant results.

But some of the best and most impressive bodybuilders have traits that might surprise you. Here’s how having faith, angry and focused (in the right ways) can create breakthrough success on your own body.

1.  Don’t Over Analyze

While listening to another episode of the Skip LaCour podcast, Skip said something that struck home and it’s something I’ve been thinking and noticing for the longest time in my own industry.

The level of knowledge and attention to detail rarely matches the physique.

If it’s your job to know this stuff, by all means learn and if you just thrive on facts and interesting fitness information, by all means, go for it.  Learning is fun but my point is…

Don’t get so caught up in the stuff that doesn’t matter that you forget the basics.

Some of the smartest people I know in this field don’t even look like they train!

Don’t sweat the small stuff.  Just train like a madman (or woman), workout hard and do just enough to stimulate growth.  If your program is working for you, forget the validation.  Just keep doing it!

2.  Don’t Know Everything

A lot of times, I think beginners have the BEST advantage.  Their minds are open.  They are willing to listen and try new things.  After some time, reading and training, they start to lose that beginners edge that makes their minds open and ready to absorb like a sponge.  Not knowing everything and keeping an open mind will allow you to move through the journey and not worry about some ultimate destination.

Building muscle and burning fat is not a singular destination that once you reach, that’s all she wrote.  It’s a series of journeys back and forth using different concepts and times of year to keep making progress.  By allowing yourself not to know it all, you actually become smarter and more able to understand concepts and reason better.

All to often I meet somebody who’s not even close to their potential, they are 40 lbs or more off their stated goals and yet, they know more than anybody else.  They know more than many of the experts put together.

What they don’t understand is they’ve learn some good things and some bad and aren’t able to ditch the bad stuff and keep learning because once you’ve told yourself you know it all.  Your mind shuts off to new or different information that could otherwise help you.

You don’t have to be a beginner physically for that long but if you can keep the beginners mindset, you’ll be smarter than most.

3.  Get Mad Once and While

Vent!  Get angry and use that anger to direct it towards actively doing something about it.  Better yet, use that pent up angst to workout harder in the gym and take it out on the weights.  Working out is a super stress reliever.  Stress is a killer, literally.

It’s okay to get mad and use that frustration to push yourself.  Being frustrated or angry becuase something isn’t happening in your physique is okay.

4.  Stop Trying to Discount and Debunk Every Theory

It’s fine to have some clarity and certainty in what you are doing.  Spending excessive amounts of time debating and debunking every training theory or new program is mostly a quest for validation that whatever you are doing is the right thing to do.  It becomes self-justification.

Some of the most successful bodybuilders I know don’t know everything about nutrition or how muscle grows.  They just follow the basics and make significant progress.  They don’t spend hours trying to prove their theories (unless they have a theory).  They just do it.

I’m not really worried if deadlifts should be done on a back day or a leg day or if there is a slightly better way to squat if I don’t go to parallel.  I’ve seen message forum threads about protein deprivation go on for over 10 pages from people (who I don’t know their credentials) attempt to prove it cannot work.

5.  Break the Unbreakable Rules

Give yourself some wiggle room.  Let’s put it this way, if you skip 1 workout in a 7 day week, you just missed 14%!  That same workout in a year is only .2%.  Which is so minor, you’ve never know about it and it does not matter.

Skip a week and you’ve missed 100% of your potential progress.  That same week is roughly 0.3% in 6 years.

Put things into perspective.  Consistency is the backbone of progress.  It’s what will make your physique change over years and have your family and friends asking for your super secret plan.  What “illegals” you took to get huge or what diet you followed to lose the baby fat.

Give yourself some room to make mistakes.  You miss a meal?  Big deal.  You didn’t drink your allotted water for the day?  So what.  You missed legs?  Oh no how will you survive!  Don’t make a habit of breaking the rules (that’s called inconsistency) but missing some stuff here and there is not a deal breaker.

6.  Take a Leap of Faith

Sometimes it is just good to follow a new program or nutritional idea to the letter.  Instead of worrying if it will work or the reasons why it can’t work, just follow it.  Don’t ask questions initially.  Later you can take the results and introduce your own perceptions and feelings.  Instead of saying that a certain rep range cannot build muscle, just try it.  Take a leap of faith and see if the concept turns into real world results.

While everybody is different there are fundamentals and principles that work for everybody all of the time.  Debating, over analyzing eventually leads to paralysis.

Once you have reach the point where you can no longer try anything new because it goes against what you know to be true, that’s when you will cease to make progress.

When I start a new training program that I think will work based on what I’ve read, I look for some certainty and validation but I follow it to the letter.  I don’t ask questions.  I don’t e-mail the author and argue why it cannot work.  I try it and if it works, I keep it for later use.  If not, I toss it out.  I’ve saved countless hours and headaches not wasting my time trying to prove somebody wrong when in the end, all it would truly be is validation that whatever I’m doing at the time is the right thing to do.

To be honest, nobody know exactly how muscle is built.  All we know is that the right amount of stimulation, not too much and not too little, is how it grows through weight training.

7.  Forget Genetics and Focus on You

I can’t tell you how many e-mails and phone consultations I’ve done when the 2nd question is about genetics and the potential to succeed.  Whenever that question comes up, I know right away the person is doomed if they can’t change their line of thinking.

“Genetics do not matter to the natural bodybuilder.  But your genetics will only take you so far in competition.” - Hugo A. Rivera, CFT, SPN, BSCE

If you are and plan on being a natural bodybuilder, then this question truly deserves no answer.

If you plan on stepping on stage, then genetics can be a factor (among other things) but if you let that slip into your mind and it brings about negative thoughts, that is far more damaging than having the perfect wrist size or bone structure.

Some of the males and females I personally know who stepped on stage and did fantastic were not the most genetically gifted people.  They felt they didn’t have the bone structure for true bodybuilding but it didn’t’ matter to them.  They didn’t live within limits and they never worried about genetics.

Some of the most genetically gifted people I know (they look at a weight and grow muscle) never put forth any effort into bodybuilding and many people who you would never look at them twice have far surpassed their genetic rivals.

It’s an unknown factor that nobody can answer.

8.  Don’t Pay Too Much Attention to the Latest Training/Nutrition Flavor of the Month

Now I love to give advice here at BodybuildingSecretsLive, and I personally benefited hugely from several fitness experts advice before I ever started writing here.

It’s great to absorb how-to articles that speak to you, and to try new programs. But at the end of the day, the thing that makes your physique great is you. Don’t get so caught up in minor details or some new hyped of program that you forget what makes your body change (hard work, consistency, time).  The basis.

The most “perfect” training program in the world would be deathly dull.  Great workouts are quirky, weird, and challenging–just like interesting people are.

Learn the fundamental rules, get advice, then be passionate about your goals and see what happens. If you get a wild hair, go ahead and try it.  You might love it, your body might hate it.  The great thing about a bodybuilding is, there’s always another workout tomorrow.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

Secrets to Award Winning Physiques Revealed

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No Shortcuts to Your Physique

Do you wish you could build muscle quickly without having to put in the hard work?  Are you short on time but want the results?  If so, lump yourself in with the majority

Today I received the following from somebody I’d consider very typical when it comes to fitness.

I don’t have time to read your book because I am very busy with my work. I ask you to give me medicine to increase my muscles. - Name Withheld

And that’s just the beginning.  But in order to make this short and sweet, I’ll divvy out the solution.  It’s worked for me, it’s worked for thousands before and and it will work for thousands after me.  This solution will work for any human being regardless of race, gender or political preference.

THE SOLUTION:

  1. Hard Work
  2. Consistency
  3. Time

Without going into the complex details of training variety, periodization, zig-zag nutrition manipulation, rest periods, number of sets, etc… these 3 fundamentals are common among anybody that I’ve ever know in my entire 17 years of natural bodybuilding.

These are also the same things that happen when somebody is overweight.  It’s not like you put on 100 lbs of extra weight overnight right?  It was work, consistenly, over a long period of time.  If you only gain 10 lbs a year, in 4 years of a desk job, you’ve now got 40 lbs of extra weight and that’s pretty damn significant!

These concepts go both ways.  It’s how you change your physique.

THE BREAKDOWN:

  • Every person who’s changed their physique put forth significant effort.
  • Every person did so with consistency (they kept at it).
  • Every person gave it more than 8 months.

I can’t tell you how many times somebody will write to me with a detailed nutritional plan and training program and the very last sentence goes like… “I’ve done this for 8 weeks, non-stop and to the letter and I’m not seeing significant results!”

If you’ve tried your routine for the average lifespan of a Coral Reef Golby and are about to throw in the towel becuase you aren’t seeing results, keep in mind it takes YEARS to see incredible results and months to see significant results.

For most people, 6 months is a good time frame if you are doing the above 3 things to see some fair results of your work.  Your body doesn’t change overnight.  Well it does but not things you can see.

Take a chill pill my friend.  If you cannot devote the time now, then at least make two promises to yourself until work settles down.

Promise #1:

I will eat the best healthy breakfast I can that’s sustaining for my day.

Promise #2:

I will make it a point to get up from my desk or take a break and move about during the day.

Promise #3:

I’ll drink more water.

You know, if you can just do those 3 things now, it’s better than looking for shortcuts to building muscle when none exist.  It will end your frustration, you’ll be better off for it now and when you get the time to put forth the effort, you’ll be in a mental mindset to do the right thing.

Until then, nothing is worse than dreaming of becoming somebody with a physique you could have and then never putting forth the effort required to do so.  You’ll never reach your goal and the mental anguish is excruciating.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

Children’s Exercise Lacking Say Experts

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You know we always talk about our OWN fitness and how to stay in shape, but have you seen some of the KIDS these days?  An estimated 60 MILLION kids are classified as overweight…

Check out this short news story about the HARSH REALITY of this growing epidemic…

[video]http://www.youtube.com/watch?v=bSj9d1P72sc[/video]

In a resort published in the Archives of Diseases in Childhood, researchers from the Peninsula Medical School in Plymouth, UK, have carried out research that suggests the 1 hour of moderate exercise a day recommended to children from health experts may not be enough to tackle the rising problem of childhood obesity.

Findings Worth Noting:

  • 42 percent of boys and only 11 percent of girls met the government recommended daily exercise level of one hour of moderate exercise.
  • Exercise alone had no positive effect on weight control over time.

Does this mean if you send Joe or Jane outside for 10 minutes or 90 minutes and they run around, they could still be having weight issues?  Absolutely.  The value of exercise cannot be underestimated in terms of stress and other conditions but exercise alone is not enough.

“However the researchers did believe that improving children’s diets, which they claim to have “changed markedly” over the last two decades, would be likely to have a greater impact on their overall health and weight.”

Just like adults, nutrition plays a major role in shaping your body.  As the once late and great Vince Gironda used to say “Bodybuilding is 80% nutrition.” And I’m sure you’ve heard that you can’t out train a bad diet?  Maybe your child, niece or nephew won’t be a bodybuilding champion anytime soon but the same principles apply to our kids.

I personally think there’s 3 reasons why kids are becoming fatter today and please, use the comment box below to add your own theories.

Theory #1:  Parents are simply too busy anymore to pay attention to what’s being eaten. Moms and Dads work and there’s a lot more unsupervised children.

Theory #2:  Parents don’t know what to do about it. Using food as punishment, taking away the sweets, making comments about your kids appearance in hopes they will take it upon themselves to eat better or telling them scary facts about becoming overweight is not the connection that will help them eat properly or make better choices as adults.

Theory #3: It’s very easy to make bad choices. While vending machines have improved in schools, it varies from school to school even down to the lunch programs.  It’s very quick and easy to grab what looks like a healthy energy drink, only to read the labels and see it’s loaded with calories and sugar.  Most kids go for taste and don’t pay any attention.  That leaves it up to the schools to determine what’s in the machines.

I’m more of a firm believer in Theory #2.  I’ve found that even the healthiest parents have some of the most unfit kids.  It’s a disconnect between the parent and child because kids just don’t care about that stuff (yet). Most parents I talk to know how to eat properly, they know portion sizes and they can tell a good choice from a bad choice.  But they have little to no idea how to get their kids interested in nutrition without forcing it upon them.  And more often than not, if the parents themselves are not or never have been overweight, they have no idea of the name calling and teasing that can go on at school which can damage self-esteem and lead to a list of other problems.

Most parents struggle with finding REAL SOLUTIONS for their son or daughter’s weight gain.

But there is a solution.  Make it a family effort!

Obesity is not just your child’s problem.  It is a problem that the whole family must be involved in solving.  Your child lives within your family environment.

It’s called “Raising Fit Kids” and if you have an overweight child, you’re going to say “FINALLY!”  It covers

Raising Fit Kids

Raising Fit Kids

EVERYTHING you need to know to help you kid.  Developed by Jeff Anderson, who has a 14 year old himself struggling with a weight issue, he figured something had to be done.

But here’s the problem according to Jeff…

“A lot of DOCTORS don’t know what advice to give parents about their
kid’s weight problem!

Government organizations and other community services are
trying…but often just offer “tips”.

But “tips” and “doctors’ advice” dished out in a 5 minute checkup
do NOT help parents with ALL of the challenges they face when
trying to help their child.”

Personally I find it odd that the few parents I’ve had conversations with who expressed concerned about their potentially overweight child, when asked what they were actively doing about it, they weren’t sure how to approach it.  When I mentioned a few resources including Raising Fit Kid, they didn’t seem all that interested.

Many there’s a secret Theory #4 that nobody wants to talk about or admit.  Maybe a lot of parents just don’t care.   I hope I’m way off base on that one as being a parent myself, I do care and I hope other parents care too.  This isn’t a matter of just sending your child outside more.  Or taking away the “bad” snacks in the house.  It’s getting them connected early on about nutrition in a different way.  It’s only going to work if learning is somewhat fun or event driven.  Scaring them with stories about diabetes or belittling them about their image in hopes they will step up and do something is not the way to change the eating behaviors an an 8 year old.

Study after study is showing we have a serious issue and it’s not going away.  If you need to understand nutrition but are struggling with how to approach the subject to your child, Raising Fit Kids is worth a look.  Or at least pass it along to somebody else who may be frustrated and facing a potential childhood obesity issue.

I think most parents do care and with busy lives and not enough high quality information with exact steps of what to do, it’s frustrating.  Putting our children on medication to help them with weight is 100% Absolutely Positively Not the solution!

Resource:

Raising Fit Kids

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Good Mornings or Good Night?

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Although I can’t say I’ve seen Good Mornings done in quite some time, I know that growing up I saw plenty of pictures of how a proper Good Morning should be done. If I had more then 3 wishes left in this lamp, I wish that somebody would go find every book and every website with this exercise and cross it out with a Sharpie pen.  This is one exercise that almost everybody gets wrong.

Case Study #1:

[video]http://www.youtube.com/watch?v=SJpTgnTrPSA[/video]

I have a very good friend, who will remain nameless, that gave me another tidbit of advice. He’s been instrumental in helping me train legs. I’ve never pushed myself so hard. So when he gives advice, I know it’s coming from a reliable source that’s much better then any scientific study.

He began with some good mornings. At first it was the bar. Then it was 20 lbs. on each side. Pretty soon he was doing 225 lbs. That’s a lot of weight. But having the strength to do it and the youth, he pushed on. Until one day, POP! Forward he went, with 225 lbs. How he didn’t break his neck is somewhat of a miracle.

Case Study #2:

[video]http://www.youtube.com/watch?v=FYQbe4SSpXE[/video]

As with any exercise, and the motivation of a bodybuilder, we will continue to push ourselves to new limits.  There are many other options for compound movements that do the same thing but with much less of a risk. So skip the good mornings and try some dead-lifts or stiff-legged dead-lifts. You won’t be missing out on anything by skipping the good mornings except maybe weeks of recovery or a broken neck if you don’t do them right or forget this is an isolation movement and not a compound.

Now I’ve been hounded since the day I first recommended against doing the exercise called “Good Mornings.”  I personally find you can build up a strong lower back using many other, safer exercises.  But in all fairness, you can do these correctly if you let go of that silly mentality to load up the bar every week as if you were trying to set a new bench press record.  It’s an isolation exercise and while other muscles are involved, it’s still considered an isolation exercise for the low back muscle group.

But I was able to find just one.. ONE.. video showing the proper technique.  I found over 40 videos on YouTube of fully loaded bars that were nothing more than really bad squats.

Video of Good Mornings Done Right
(opens in a new window)

Proper Technique:

  1. Place a barbell on your shoulders
  2. Keep your head up and your back straight
  3. Bend at the waist with your legs locked until your upper body is parallel to the floor
  4. Return slowly to the standing position

Notes:

  • Can also be done with the knees slightly bent
  • Technique over weight
  • Using lighter weight
  • Not bouncing
  • Not using momentum
  • Not trying to do some modified squat or glute thrust
  • Slow, controlled, focused on lower back

While you won’t personally catch me doing a Good Morning exercise in my gym, that doesn’t mean they cannot be done correctly.  From the last video above, they can and if you are one of those people that must try every exercise, then keep those points in mind.  I would never wish a back injury upon anybody.

Here’s hoping you stay injury free,

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com