Bigger, Leaner, Stronger, Healthier: 1/29/09 Maximum Strength Feedback

Written on January 29, 2009 at 8:04 am, by Eric Cressey

I just received this email yesterday from a happy Maximum Strength customer:

“Eric,

“I just finished up with your Maximum Strength program and wanted to write you to let you know of the results.  Before I get to the good stuff, I wanted to thank you for writing such a comprehensive strength training program.  Not only was it challenging but it was also laid out in a format where it is easy to understand and follow.  I have not stopped talking about this program for 16 weeks and now that I have the results, I have people getting ready to jump on the Maximum Strength bandwagon.

“Not only did I see an increase across the board in lifts and movements, but the soft tissue and mobility work opened up my hips and all but eliminated any IT band issues I was having previous to this.  I started this program with the idea that the conclusion would come just in time for me to start going back to my endurance training for this summer’s triathlon circuit.  Now that I am done, I am at the strongest I have been in 12 years, I set a PR in deadlifts and I am in a frame of mind for my next race where I know I will be one of the strongest competitors in the field.

“Here are the results from the program:

Moving Day                                 Packing Day                                  Difference
Weight – 201                                        212 lbs                                        + 11 lbs
Broad Jump – 88″                                 115″                                            + 17″
Squat – 385 lbs                                     445 lbs                                        + 60 lbs
Bench – 300 lbs                                    325 lbs                                        + 25 lbs
Deadlift – 385                                        455                                             + 70 lbs
3 Rep Chin – BW +30                         BW + 60                                     30 lbs + 11 of BW

“To say I am excited about these results is an understatement.  I was a little bummed on the weight until I got my new circumference measurements done.  While I did add 11 pounds, I lost .5 inches off my waist and added 6, yes I said 6 inches to my chest/back/shoulders measurement.  The compliments I have gotten from friends and family are even more indicative of a successful program.  Not only did I set a new PR in dealift but I am most proud of the 3 rep chin max, where not only did I add muscle and body weight, I was also able to increase my strength and added additional external weight as well.

“Thanks again.  I plan on recommending this program to friends, family and soon-to-be clients!”

-Chris Bartl

Click Here to Purchase Maximum Strength!

Foam Rolling and Knee Clicking

Written on December 3, 2007 at 10:30 am, by Eric Cressey

Q: A PT recommended me to do foam rolling on the IT band for the clicking sound on my knee. I’ve been rolling for quite some time but the clicking hasn’t gone yet. I read your article on the subject at T-Nation and figured you’d be a good person to ask.

Anyway, I have a question. A trainer on an online forum advised against rolling on painful areas. Instead, we should just put pressure on that area for 30 secs. Rolling would just make the tissues tighter. Is this true?

A: As always, the answer is: it depends. Pain tolerance is an individual thing. If you just have some minor discomfort – not a shooting pain or something that would lead you to believe that there are other issues at hand, it’s fine to work through it. If, however, the pain is so intense that you find yourself guarding, then you’re likely working against yourself.

The problem is that foam rolling alone won’t fix the issues entirely; it just works on tissue quality (treating the symptoms). You likely need to look at ankle and hip mobility, glute activation, and soft tissue quality at several other joints. Footwear can be an issue, and the same can be said of activities of daily living and the rest of your training program.

Mike Robertson’s Bulletproof Knees Manual would be an excellent resource for you to pick up for more information.

Ask Eric: Runner’s Knee

Written on August 31, 2007 at 12:35 pm, by Eric Cressey

Will the excercises on Magnificent Mobility help treat runner’s knee, along with the tight IT bands and hamstrings? Are there different exercises which you would recommend for the knee/IT band problems?

I haven’t bought the dvd’s yet, but if they’ll help my knees I’d consider it.

Absolutely, Peter. Most knee issues arise from lack of mobility at the ankles and hips – so one goes to the knee (what should be a stable joint) and creates range of motion. We’ve had a lot of great feedback from people with bum knees who have seen great results with the DVD.

Mike and I are more than happy to help you customize the drills to your needs.

I’d also recommend that you pick up a foam roller to work on soft tissue quality in the ITB/TFL. You can read more about it here. I’d also recommend that you take a lacrosse ball to your calves and glutes to free up any restrictions that are there – very common in anterior and lateral knee pain.

Feel Better for 10 Bucks

Written on July 12, 2004 at 2:41 pm, by Eric Cressey

Ten bucks doesn’t buy much nowadays. You could pick up a day pass at some commercial gym, or pull off the co-pay on a visit to the chiropractor. If you’re lucky, you might even be able to swing a mediocre Russian mail order bride.

Or, you could just go the safe route with your $10, take our advice, and receive a lifetime of relief from the annoying tightness so many athletes and weekend warriors feel from incessantly beating on their bodies. Don’t worry, this isn’t an infomercial. We just want you to pick up a foam roller for self-myofascial release and deep tissue massage.

Continue Reading…