A Sweet Free Fat Loss Report from John Romaniello

Written on February 2, 2010 at 12:01 am, by Eric Cressey

Just wanted to give you a quick heads-up on a free report John Romaniello just made available as a “prelude” to the launch of his new product Final Phase Fat Loss.  It’s called “Why You’ve Stopped Losing Body Fat” and there are a few points in there that will interest even the most experienced folks in the crowd (and there’s also some Romaniello humor, which I’ve come to appreciate as absolutely classic).

I’ve also had a chance to review the final product that will be launched very soon, and I’d strongly encourage you to check it out when it becomes available.  John’s a guy who walks the walk (as his picture below shows) and has helped a ton of people lean out over the years; he’s got some great nutritional strategies and unique training ideas to share.

You’ve got nothing to lose; this report’s free.  So, check it out: Why You’ve Stopped Losing Body Fat.

When is Rapid Fat Loss Ideal?

Written on January 21, 2010 at 9:44 pm, by Eric Cressey

Programs aimed at rapid fat loss are quite the rave nowadays.  There are some excellent programs out there (most notably Warpspeed Fat Loss, which we’ve discussed here quite a bit) that deliver some quick reductions in body fat over the course of a few weeks of absolutely hellish training and strict nutritional modifications.  There’s no doubt that it’s a effective way to drop body fat quickly.

That said, the question is whether that degree of specialization – incinerating body fat at all costs – is what’s right for an individual.  For some people – particularly woman (who aren’t generally as concerned with carrying appreciable levels of muscle mass and strength), these programs are just fine; any accompanying losses in strength and muscle mass won’t be as disconcerting because they aren’t perceived as being as important.  Obviously, it’s also true for those who are morbidly obese, but they generally aren’t candidates for complete overhauls right away, as they have to get their feet wet first with the basics of regular training and better nutrition.

Most specific to this piece, though, rapid fat loss programs are most enticing to the more experienced trainee who carries a lot of muscle mass, but needs to shed some blubber quickly to get ready for a vacation, photo shoot, or scandalous make-out scene on live TV.

However, for every one of these folks (the experienced trainees – not the horny, drunk, bearded dudes with Confederate flag hats), there is another individual who is male, with limited training experience, subpar strength, and not enough muscle mass on him to really even demonstrate that he regularly trains.  He might be 6-1, 180 pounds at 20% body fat.  For those of you keeping track at home, that’s 144 pounds of fat free mass, and 36 pounds of fat mass.

Well, here’s a question: if this hypothetical guy dropped 10 pounds of body fat right now and somehow managed to maintain all his muscle mass (and recovered any water weight reductions he got from lower carb dieting), would he be happy with how he’d look?  That’d still put him at 144 pounds of fat free mass, but lower his body weight to 170 with 26 pounds of fat mass (15.3% body fat).  Sorry, but while respectable, 15.3% body fat isn’t super lean.  And, 170 pounds at 6-1 will only earn him points with insurance companies who calculate premiums based on body mass index.

Imagine taking about the ideal NFL cornerback, and then stripping 25 pounds of muscle off him and adding back 15 pounds of body fat.  Be sure to kill off all the athleticism in the process, too.  Not a very impressive picture.

In other words, a program that might have been perfect for a guy who was 30 pounds heavier with the same body fat percentage – but two more years of training experience – just isn’t a good fit for a guy who can become “skinny-fat” really quickly.

I have just seen a lot of guys go on crazy fat loss programs only to get to a lower weight and realize that they look skinny because they aren’t carrying enough muscle mass in the first place.  And, along the way, they lose a lot of strength – so it’s harder to build up muscle mass quickly thereafter to right the ship.

For this reason, it’s been a long time since I resorted to a rapid fat loss program in my own training; I just am not willing to sacrifice the strength gains I’ve made just to see the scale weight go down quickly.  Rather, I’d prefer to do it gradually and retain the gains.

This has also been a strategy we’ve employed with excellent success with athletes who come our way who need to lean out.  Often, body weight – and not body composition – are what predicts their success.  Pitchers are a perfect example; I’ve seen many who have just indiscriminately lost body weight, only to see their velocity drop considerably.  This may come from the actual loss of body mass, the increased training volume that caused it, the type of training (extra aerobic activity?), or – most likely – a combination of all these factors.  One thing is for sure, though; I would be my 2010 salary on the fact that if CC Sabathia “trimmed down” to 210, he wouldn’t be nearly as dominant as he is.

Would some gradual weight loss and an emphasis on improving body composition help him?  Absolutely.  Would taking 80 pounds off him be a smart or specific off-season goal?  In my opinion, no.  The research has demonstrated that body mass is one factor that predicts velocity.

Baseball relevance aside, this is why I rarely go “exclusively fat loss” or “exclusively bulking” with a lot of general fitness clients who don’t have more than two years of strength training under their belt.  They absolutely, positively can add muscle mass and drop body fat simultaneously if they accumulate enough of the right kind of activity and eat the right stuff.  It just takes some individualization, adherence, consistency, and effort.  We’ve seen it hundreds of times already with the Show and Go program alone, and that doesn’t even take things to the level of individualized programming.

To reiterate, I’m not saying that rapid fat loss programs don’t have merit; I’ve seen a lot of people get tremendous results when the program was the right fit for them.  However, I also know that handing a NFL running back’s training program to a 12-year-old Pop Warner running back isn’t appropriate in light of his experience.  The same can be said for novice trainees who try to drop body fat too quickly; they are skipping steps and missing out on crucial adaptations – including strength and muscle mass gains – that could bode more favorably for long-term progress.

As always, you have to fit the program to the individual, and not the individual to the program.

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Stuff You Should Read: 1/11/10

Written on January 11, 2010 at 2:38 am, by Eric Cressey

We’re back on track with our next list of recommended reading.  Here are some things worth checking out:

13 Tips for Fitness Blogging Success – I know a lot of you have blogs of your own, and I’d encourage all of you to check out this great collection of advice from Mike Robertson.  A lot of it parallels exactly what I’ve tried to do with EricCressey.com.

Never Eat Alone – This is one of the better business books I’ve ever read, as it focuses a ton on how to build and maintain a network in the business world.  I came across the title in some reading I was doing the other day, and it reminded me of just how much it has helped me since I read it in March of 2007.

Vanilla Pumpkin Pie: Best Smoothie Yet? – Another great shake recipe from Brian St. Pierre.

Dude does a face plate into a bunch of iron after a one-rep max deadlift attempt – Okay, I gave this one away.  It was too good to not repost.

Sorry, dude.  That’s what you get for celebrating like a weenie.

The Best of 2009: Guest Submissions

Written on January 7, 2010 at 12:38 pm, by Eric Cressey

This week, I’ve already featured our top articles, product reviews, and videos of 2009.  I was also really lucky to have some bright minds as guest contributors this year, and today I’ll feature a few of their submissions.

The Rocker Inferior Capsule Stretch – This excellent submission from physical therapist Tim DiFrancesco shows a shoulder mobility exercises we’ve used with some of our guys with excellent results.  It includes some great videos like this:

So What Does a Pitching Coach Do, Anyway? – I love this guest blog from Matt Blake, a great pitching guy with whom I get to work daily.  It just goes to show you that there is a lot more to understand than mechanics when it comes to developing elite pitchers.

21st Century Nutrition: Talking Shop with Dr. John Berardi – This was more of an interview than a guest submission, but let’s be honest: JB provided most of the content here!  He discusses the future of nutrition and the success of Precision Nutrition.

The Be-All, End-All Throwing Program from Your Favorite Snake Oil Salesman – Here’s another post from Matt Blake.  I like this one because it’s entertaining thanks to the cynical tone that kicks it off, but educational because of the justification for that cynicism.  It’s classic “info-tainment.”

Real Activation: Modifying a Classic Core Movement – Jim Smith is perhaps best known for being a true innovator when it comes to exercise selection, and this post was an excellent one for that very reason.

Interval Training: HIIT or Miss? – A great guest submission from Mike Boyle; enough said!

Building Vibrant Health Part 1, Part 2, Part 3, and Part 4 – Eric Talmant presented a comprehensive look at his involvement with Metabolic Typing(R).

Thanks to everyone for the time they spent on creating these pieces, and the expertise they shared!

Stuff You Should Read: 12/23/09

Written on December 23, 2009 at 9:38 am, by Eric Cressey

I’m a bit tied up with holiday preparation stuff on top of the regular CP goings-on, so I thought I’d use today to throw out some recommended reading for the week:

Cardio Strength Training – I just got my copy of Robert dos Remedios’ new book in the mail.  I was honored to have contributed to it, and it’s an awesome resource with a ton of protocols and exercises that you can implement to make conditioning a lot more interesting.  For those of you looking to drop some fat in the new year, this is a must-have.

Only One Body – This is an excellent post from Mike Boyle that really helps to put things in perspective.  Quick read; check it out!

Medicine Ball Madness – This old newsletter talks a bit about how we attack medicine ball training with our baseball guys.  In 2010, I’ll be presenting on this concept in a lot more detail at my Perform Better appearances.

Rollouts: Friend or Foe?

Written on November 4, 2009 at 8:40 am, by Eric Cressey

Q: I recently purchased Show and Go and noticed that you include barbell rollouts in the weight training program.  I did this exercise at the end of an aerobics class and was told by the fitness instructor not to do it, as it was a dangerous exercise. Given it’s in your book, I gather you deem it a safe exercise. What is your opinion on this exercise? Do you know why some people say it’s a dangerous exercise?

A: As with just about everything, the devil is in the details.  For many individuals, this is a fantastic exercise.  For others, it may be too advanced.  And, for another group of folks, it just isn’t good because it gets absolutely butchered technique-wise.  Let’s attack this piece by piece with a rationale for its inclusion/exclusion, and then some training options and coaching cues:

(yes, I know I said “A” and then “2.”  Gotta love live TV!)

You can progress this exercise a bit more by either elevating the knees slightly or going to a band-resisted ab wheel rollout.  Just a heads-up: in this video, the athlete should have stopped a bit shorter in the top position to avoid the subtle lumbar rounding that took place; it’s a good demonstration of technique that’s good, but not quite perfect:

To learn more comparable exercises and see how they fit into a comprehensive weight training program, check out  Show and Go: High Performance Training to Look, Feel, and Move Better.

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Strength and Conditioning Programs: Efficiency May Be All Wrong…

Written on October 21, 2009 at 6:08 am, by Eric Cressey

In my strength and conditioning writing, I throw the term “efficient” around quite a bit; in fact, it’s even in the title of our Building the Efficient Athlete DVD set.  I’m sure that some people have taken this to mean that we’re always looking for efficiency in our movement.  And, certainly, when it comes to getting from point A to point B in the context of sporting challenges, the most efficient way is generally the best.

And, just think about strength training programs where lifters simply squat, bench press, and deadlift to improve powerlifting performance.  The goal is to get as efficient in those three movements as possible.

And, you can look at NFL combine preparation programs as another example.  Guys will spend months practicing picture-perfect technique for the 40-yard dash.  They might not even get faster in the context of applicable game speed, but they get super efficient at the test.

However, the most “efficient” way is not always the right way.

In everyday life, efficiency for someone with poor posture means picking up a heavy box with a rounded back, as it’s the pattern to which they’re accustomed, and therefore less “energy expensive.”  This would simply prove to be an efficient way to get injured!  I’d rather lift things safely and inefficiently.

And, take those who run long distances in hopes of losing fat as another example.  The research has actually shown that runners burn fewer calories for the same given distance after years of running improves their efficiency.  While this improvement is relatively small, it absolutely stands to reason that folks would be smart to get as inefficient as possible in their training to achieve faster fat loss.  In other words, change modalities, intensities, durations, and other acute programming variables.

Training exclusively for efficiency on a few lifts might make you better at those lifts, but it’s also going to markedly increase your risk of overuse injuries.  I can say without wavering that we’d see a lot fewer knee and lower back injuries in powerlifters if more of them would just mix in some inefficient single-leg training into their strength training programs.  And, shoulders would get a lot healthier if these specialists would include more inefficient rowing variations and rotator cuff strength exercises.

In the world of training for athletic performance, it’s important to remember that many (but not all) athletes perform in unpredictable environments – so simply training them to be efficient on a few lifts fails to fully prepare them for what they’re actually face in competition.  A strength and conditioning program complete with exercise variety and different ranges-of-motion,  speeds of motion, and magnitudes of loading provides athletes with a richer proprioceptive environment.

In other words, inefficiency in strength and conditioning programs can actually facilitate better performance and a reduced risk of injury.

Taken all together, it’s safe to say that we want inefficiency in our training, but efficiency in our performance – provided that this efficiency doesn’t involve potentially injurous movement patterns.

Related Posts

Why I Don’t Like 5×5 Strength Training Programs
Weight Training Programs: The Basics, but with Variety

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Looking for a Reason to Head to Tampa in January?

Written on October 19, 2009 at 2:00 am, by Eric Cressey

I know as a New Englander, I never need an excuse to go someplace warm during the cold winter months.  Still, it was pretty cool when Joel Marion invited me to become a speaker at his big event, Transformation Domination, on January 16-18, 2010.  Joel’s brought 15 presenters of all different backgrounds together for event geared toward helping people changes their bodies and their lives with fitness and proper nutrition.

I’ll be very up-front and say that this isn’t for the fitness professionals and “geekiest” of readers in my regular audience, but for the beginner and intermediate folks out there who are really looking for a resource to help them get motivated and learn legitimate strategies to make the changes they want, this is it.  If you struggle with being consistent with exercise in nutrition, or walk into a gym and legitimately feel confused about where to start, and how to sort through all the different opinions in the fitness world, this event is for you.

Joel’s running an early-bird special where you can sign up with a friend, and in the process, get the second registration at half-price by signing up together.  He’s also worked out a great hotel discount at an AWESOME place to get away, if these pictures are any indication:

I hope to see some of you there.  For more information, check out the Transformation Domination Registration Page.

Building Vibrant Health: Part 2

Written on May 27, 2009 at 9:36 pm, by Eric Cressey

This post is a continuation of a guest submission from Eric Talmant.  In case you missed it, be sure to check out Part 1.

No two people are alike.  Enter Metabolic Typing®, or what I like to call common sense.  In the 1930s, Weston Price discovered, by visiting many parts of the world, that there was a link between modern eating habits and the degree of chronic degenerative illness.  He also concluded that there was no such thing as a uniform, “healthy” diet (1).  Due to a myriad of variables including climate, environmental conditions, common food supplies, etc., different cultural and ethnic groups have developed different kinds of dietary requirements.

Over the years, Price’s initial research began to demonstrate more and more clues as to the optimal way to eat for improved health and well-being.  In the late 70s and early 80s, William Wolcott made a revolutionary discovery by proving that the body’s Autonomic Nervous System and the oxidative system were connected.  This discovery allowed Wolcott to very accurately predict what kinds of foods each person needs to establish a balance between these two aforementioned systems.  Once given the proper nutrients, Wolcott was able to show the body’s true capacity to regulate and heal itself.

It is all about balancing body chemistry, which is unique for each one of us.  We all process foods and utilize nutrients differently. It is these differing genetic requirements that explain why broccoli may be fine for some of you, not affect some of you, and cause some of you to feel not so good (1).

In the “average” person, every cell in the body is designed to be healthy and effectively carry out its specific job.  If our cells are not given the proper nutrients, they can lose the ability to do their specific job, which results in a low production of energy.  They also lose the ability to repair and rebuild tissue. Powerlifters and athletes would read this as the ability to recover from training.  Sickly ones replace healthy cells, which begins a cascading effect upon your entire body.  The worst case scenario is that the cells of an organ become so weak that the organ itself becomes inefficient.

A good example is the pancreas and its ability to produce insulin.  We learned that the more insulin resistant a person becomes, the more insulin the pancreas must produce in order to carry out its functions.  Eventually the pancreas will not produce enough insulin and the result is that some type 2 diabetics end up having to inject insulin.  Therefore, rather than focusing on debating macronutrient consumption (protein, carbs, and fats), we will first identify our unique body’s proper nutrients.

In order to identify these nutrients that our bodies have a genetic need for, we need to first figure out what our needs are.  This is the main reason behind figuring out your Metabolic Type.

Remember in the last article when I mentioned the shortcomings of treating insulin, high blood pressure, and cholesterol?  We always want to treat the underlying causes, not the symptoms.  Stress, illness, lack of endurance in the gym, inability to put on muscle mass or get stronger, high body fat, etc. are all symptoms.  What we eat, however, is one of the causes.

Our dietary needs are very much determined by heredity.  As previously mentioned, various cultures have developed distinct nutritional needs as a result of elements such as climate, geographic location, and what types of edible plants and animals their environments had to offer.  For example, many of the indigenous people who live at or near the equator have a strong hereditary need for diets high in carbohydrates i.e. fruits, vegetables, grains, and legumes.  In contrast, the ancestral diets of Eskimos consisted primarily of protein and fat in order to keep warm and allow them to survive.

Enter the United States, where we are a melting pot of many different ethnic and cultural backgrounds.  Simply put, because of the endless combinations it is just not possible for most of us to accurately identify what our ancestral diet might be; not to mention that our nutritional requirements are also determined by our lifestyle, environment, activity level, body composition goals, etc.  Although important, there are many other factors that identify our nutritional needs.  Enter the science of Metabolic Typing®.

Remember the breakthrough that Wolcott discovered between the Autonomic Nervous System and the oxidative system that was mentioned in the opening paragraph?  The Autonomic Nervous System (ANS) controls all involuntary activities of the body.  Immune activity, breathing, heart rate, digestion, body repair and rebuilding, etc. are just a few of the many functions.

It is our auto-pilot system because it keeps us alive without our conscious efforts or participation.  As such, it is often referred to as the “master regulator of metabolism”. There are two opposing but complimentary branches that make up the ANS, the sympathetic branch and the parasympathetic branch; yin and yang if you will.  The sympathetic system controls those bodily functions that pertain to energy utilization such as the adrenals, thyroid, and pituitary.  Thus, it is known as the “fight or flight” branch.

For example, when Togo the Caveman is suddenly startled by a T-Rex (or a mugger, as the contemporary case may be), his sympathetic system immediately stops digestion, gets blood out to the muscles, and speeds up his heart rate.  The parasympathetic system controls those bodily activities that relate to energy conservation such as repairing and rebuilding, digestion, waste elimination, etc.  It is known as the “rest and digest” branch.

In most people, one branch has stronger neurological influences over the other, which results in a metabolic imbalance.  If the imbalance becomes too great, it has been discovered that diseases are more prone to develop.  Conversely, if the ANS is in balance (or close to) then health is more prone to be vibrant. Researchers Francis Pottenger and Royal Lee discovered that people have many different physical, psychological, and behavioral characteristics that match up with either sympathetic or parasympathetic dominance.  In addition, certain foods and nutrients have the ability to strengthen whichever side of the ANS is weaker (Wolcott’s aforementioned colossal discovery), but I am getting ahead of myself.  Therefore, with the help of all these factors, Metabolic Typing enables us to identify which system is more dominant and then recommend those foods that will be more likely to establish balance.  Since the ANS is the master regulator of metabolism, proper food recommendation is very important. This is pretty cool, huh (1)?

While the ANS is concerned with the upkeep and regulation of energy, the oxidative system addresses the rate at which food and nutrients are converted to energy within the body.  It involves three important processes: Glycolysis, Beta Oxidation, and Citric Acid Cycle/Krebs Cycle.

Roughly one-fifth of the energy created from our food comes from the oxidation of carbohydrates in a process known as glycolysis.  Glycolysis is the metabolic breakdown of glucose and other sugars that release energy in the form of ATP (Adenosine triphosphate).  The other four-fifths come from the Citric Acid Cycle or Krebs Cycle.  Simply put, energy is produced in the Krebs Cycle from a combination of the right amount of oxaloacetate (from the oxidation of carbohydrates in glycolysis) and the right amount of acetyl coenzyme-A (from the metabolism of fats in a process known as Beta-Oxidation).  The glycolysis simply concerns the metabolism of carbohydrates.  Beta-oxidation is involved in fat metabolism.  These two components produce energy in the Krebs Cycle, and they are needed in the right amounts.  If there is too much oxaloacetate and not enough acetyl coenzyme-A, or vice versa, then energy production will be lacking.  This determination of how our bodies execute energy production is known as cellular oxidation. (1)

In 1981, George Watson published Nutrition and Your Mind. After extensive study, he came to the conclusion that biochemical imbalances were at the root of many psychological problems.  He accidentally discovered that certain foods and nutrients increased adverse emotional states in some people, while the same foods and nutrients could lessen emotional problems in others.  Again, different people required different foods to promote health and wellness.  Instead of using the ANS as the basis for classification, he used cellular oxidation.  (Now that we know what it is and how it works, we can follow Watson’s process.)  He conclusively discovered that there is a direct and profound correlation between a person’s emotional and psychological characteristics and the rate at which their cells convert food into energy. He observed that some people burned food too slowly, while others burned it too quickly.  More importantly, this rate of cellular oxidation, which is determined by heredity and environmental influences, can be significantly altered by diet.  Here was another piece of the puzzle in balancing body chemistry, which is conducive to optimum health and wellness.  Now we need to figure out whether you are a slow oxidizer, a fast oxidizer, or a mixed oxidizer by determining which characteristics (individual to you) apply to each. (1).

Fast oxidizers depend too much on the oxidation of carbohydrates in glycolysis for energy production.  They have a tendency to burn carbohydrates too quickly, which results in an excess production of oxaloacetate (explained above).  Obviously, a high carbohydrate diet will only make the problem worse.  However, since proteins and fats are dietary sources of Acetyl Co-A, which is lacking, they will help stimulate and sustain beta-oxidation, which is needed.  This will help balance the body chemistry and stabilize energy production. (1)

Similar to fast oxidizers, slow oxidizers have the same problems with energy production but for the opposite reasons.  They are poor at carbohydrate oxidation in glycolysis and thus are inclined to be lacking in the production of oxaloacetate.  In their case, a higher carbohydrate diet will benefit the slow oxidizers by giving them dietary sources for oxaloacetate.  Since they also require lower amounts of Acetyl Co-A to balance their body chemistry, as well as different nutrients to stimulate and sustain glycolysis, slow oxidizers benefit from a diet that involves less protein and fat than the fast oxidizer. (1)

Each oxidizer requires different types of foods and different mixes of those foods in order to optimally and efficiently convert nutrient into energy.  With sufficient available energy, your body’s cells can properly carry out their genetic roles of repairing and reproducing maximally.  For example, let’s say that you are a slow oxidizer but you are not eating sufficient amounts of carbohydrates.  Some of your food will not be converted to energy and will become prone to being stored as fat.  You will probably experience fatigue and hunger following meals, as well as indigestion and a lack of stamina.  Finally, your body’s immune system will become weakened and you will be susceptible to colds and infections.  Being sick is certainly not my cup of tea.

Mixed oxidizers are not that complicated.  Because of their “balanced” oxidative systems, proper energy production comes from relatively “equal” amounts of protein, carbohydrates, and fats.

Each oxidizer requires different types of foods and different mixes of those foods in order to optimally and efficiently convert nutrient into energy.  With sufficient available energy, your body’s cells can properly carry out their genetic roles of repairing and reproducing maximally.  For example, let’s say that you are a slow oxidizer but you are not eating sufficient amounts of carbohydrates.  Some of your food will not be converted to energy and will become prone to being stored as fat.  You will probably experience fatigue and hunger following meals, as well as indigestion and a lack of stamina.  Finally, your body’s immune system will become weakened and you will be susceptible to colds and infections.  Being sick is certainly not my cup of tea.

Now we understand the Autonomic Nervous System and the oxidative system.  These are the key homeostatic systems that determine our metabolism or our Metabolic Type®. However, the fun is just beginning!  We have defined these two big powerhouses that influence our metabolism, but how are we to know which system is more prevalent?  We will discuss system dominance and the actual Metabolic Types in the next article.  We will be discussing macronutrient ratios for each type, as well as some fascinating stuff on exactly how a single food can alkalinize the chemistry of one person, while acidify the body chemistry of another.  Finally, we will discuss which specific foods are optimum for each type and why.  Sit tight, as the rubber is about to meet the road…

About the Author

Eric Talmant is a top lightweight powerlifter and has a “passion for all things nutrition.” A 1996 graduate of the University of Evansville, Eric is a certified Metabolic Typing® advisor http://www.mt-advisors.info/EditIndex.php and Functional Diagnostic nutritionist.  Talmant is certified to offer the Advanced Metabolic Typing® Test as well as order blood work (the Signet MRT Test,  U.S. BioTek ELISA IgG allergy test, the High Sensitivity C-Reactive Protein heart health test, and the BioHealth Diagnostics Adrenal and Hormone Profiles to name a few) and dispense hormones.

Eric has competed in the ADFPA, NASA, AAPF, APF, APA, the WPO, and the Raw Unity Meet.  He holds the APF Florida state men’s open equipped squat record of 678 pounds. He has been ranked in the top in the 75K class among all raw lifters in the United States for the past two years and he was a top equipped lifter in the two years before that.

His best equipped lifts are a 683 pound squat, 391 pound bench press, and a 650 pound deadlift in the 75K weight class. His best raw lifts to date are 485 pound squat without knee wraps, 290 pound bench press, and 635 pound deadlift.

He is also the founder and contest director of the Raw Unity Meet, which experienced great success in 2008 and 2009.  Talmant brings a unique skill set of 16 years of nutritional experience to his sponsors BMF Sports, Ultra Life, Inc., Critical Bench, and Titan Support Systems.  He lives in Spring Hill, FL and can be reached through EricTalmant.com.

Pulled Quad – or is it?

Written on May 19, 2009 at 6:57 am, by Eric Cressey

Q: How should I warm up properly before sprinting sessions? Back in the day when I did sports my quads were always prone to injuries. Funny thing is I haven’t had any problems when doing squats of any kind. Recently I decided to involve some alactic work in my workout and immediately pulled a quad doing sprints. It’s obviously something wrong with my warm-up!

A: Saying “pulled quad” might be a little bit too general.  In reality, most of the time, you’re looking at a rectus femoris strain.  While it is one of the quadriceps, the rectus femoris is also active as a hip flexor.  So, as the picture below shows, it crosses two joints.

The rectus femoris is responsible for both hip flexion and knee extension.  So, as you can imagine, it is placed on a huge stretch when an athlete goes into a position of hip extension and knee flexion – kind of like this:

You’re asking the rectus femoris to go on a huge stretch there – and under very high velocities.  With a squat, you’re not putting it on full stretch, as the hip and knee are both flexed.  So, with that in mind, it’s not surprising at all that sprinting would bother your “quad” when squatting doesn’t – especially since we know the overwhelming majority of folks out there are tight in the rectus femoris.  Why?

Well, first, you don’t need to be a rocket scientist to know that, as a society, we sit far too much.  Second, though, is the fact that most people never really get above 90 degrees of hip flexion in anything that they do.  Mike Boyle has done a great job of outlining how we can develop imbalanced hip flexion patterns; essentially, we never use our psoas, the only hip flexor active above 90 degrees of hip flexion. The picture below is kind of rudimentary (and somewhat awkward), but it shows what I’m getting at with respect to the advantageous attachment points for psoas with respect to hip flexion above 90 degrees:

How many of the folks at your gym are getting 90+ degrees of hip flexion with their treadmill, stairclimber, and elliptical work?  None.  So, we underuse psoas, and overuse rectus – and it shortens up over time.  Take a short muscle through a maximal stretch at high-velocities, and it’s going to hate you.  So, what to do?

Well, first, I’d recommend running through some warm-ups from Assess and Correct, and that’ll cover a lot of the fundamentals (especially if you go through the assessments to figure out what else is going on).  One important thing that’ll cover is activation work for psoas; Kevin Neeld demonstrates one option here:

Second, just add in some targeted static stretching for the rectus femoris a few times a day using this stretch (don’t start using it until the “pulled quad” has settled down, though).

Third, and most importantly, ease your way into sprinting.  Not everyone is prepared to just jump right in full-throttle.  I discuss this in further detail in my contribution to the most recent Mythbusters article at T-Nation.  Basically, just get out there twice a week and do some 60-yd build-ups at 80% of your best on a grass field.

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