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Death of the Back Squat?!

October 24, 2009

Death of the Back Squat?!I’ve gotten a lot of questions the last few days about my opinion on Mike Boyle’s video claiming that the back squat is dead. Like I said, I don’t agree with everything Mike says. Nor do I agree with everything Alwyn  Cosgrove or Chad Waterbury say. But they are smart guys who know their shit. I learn something from each of them and I like a lot of what Mike has to say about warming up, rehabbing and staying injury proof. But I’m never just going to throw out what I know works based on one guys theories.

So here is my opinion on Mike’s claim that the back squat is dead …

Bullshit. Long live the back squat.

It’s a great exercise that is far from dead. We all know that the limiting factor in the back squat is not leg strength. Anyone who’s ever done a single set of leg presses has proven that to themselves. The limiting factor is the strength of the lower back, abs, obliques, etc. The whole core region goes way before the legs do.

So does that mean you should throw it out and instead only load guys with split squats and step ups? Of course not. When it comes to training economy you can’t beat the back squat. No single leg exercise will do what it does for you.

What about the squat not maximally overloading the legs? Invalid argument in my opinion. Squats load the legs while also training the entire abdominal/lower back region simultaneously. This builds real world, “functional” strength. You can’t get the same effect from pistols and split squats.

Furthermore, most single leg work is dangerous when done for low reps and will place far greater stress on your knees than the back squat will. A balls out, heavy triple on split squats is a hip flexor tear waiting to happen. A double on a step up seems a little risky to me. So out goes CNS stimulation and maximal strength work.

The back squat transfers greatly to running speed and jumping ability as has been demonstrated many times before. It trains the core more effectively than almost anything else, provides spinal loading and enhances your overall strength from head to toe. A step up doesn’t do that.

Now, that’s not to say there is no place for unilateral work, as you could easily throw it in after squatting. But it’s supplementary to squats, not in replace of. Many coaches argue that single leg work is necessary here because sports involve the transference of power from one leg to another, blah, blah, blah. That’s irrefutable but I’m not sure how much of an impact a few sets of split squats after your max effort squats are really having. I still use single leg exercises but I could easily make the argument that all you need to do is squat and go home. As long as you are also, jumping, running and doing agility work at some point during the week, you may not need much more than that in the weight room. And that’s not just a guess because I’ve done it with guys before.

Another thing to consider, if you train athletes for a living, is that many of them will be getting tested on the back squat when they report to camp. So even if you hate it you had better know how to coach it and get strong on it.

Finally, and of critical importance in my opinion, is that squats create a training atmosphere and an attitude that could never, ever be matched by single leg work. Imagine your guys knowing that every Wednesday was Max Effort lower body day and screaming, “YAY! We get to do a five rep max on split squats today! I can’t wait for that.”

I can imagine nothing worse. Guys love to squat. Most of the guys I have trained LIVE to squat. It’s a big, bad ass, fun exercise that you can pile plates on and get all fired up for with some smelling salts and head butts and just get fucking nuts. When guys squat heavy weights they excited. And when they do it all offseason they develop a chip on their shoulder and a “fuck you” attitude that makes them a force when they walk into camp.

This aint happening with lunges.

So it would suck for the atmosphere of your gym and your business and the guys would be missing out on countless benefits.

That’s why there’s not a shot in hell I’ll be cutting out back squats any time soon.

I suggest you follow suit.

Please leave your comments below.

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Written by jasonferruggia · Filed Under Muscle Building, Strength & Conditioning | 44 Comments 

How to Build Muscle on a Tight Schedule

October 18, 2009

rc110 How to Build Muscle on a Tight ScheduleHey Jay

I’ve been following your newsletters for a long time; you give some great advice.

Wanted to run an idea by you. I’ve been following your lifting routines for a while and was thinking of breaking it down so that instead of doing 4-5 different exercises 3 days a week, I’d do like 2 exercises each morning. Reason being is that time is a little precious for me; I’m a doctor and I’m in my surgery residency and, as you could imagine, time isn’t exactly a commodity I have a lot of. I was thinking that either before going to work, or after coming home, I’d bust out a couple of workouts, eat, and crash before having to get up and do this shit all over again. Just thought I’d get a pro’s opinion.

Cheers
Matt Dixon

Matt,
You could do that. I actually wrote about that for Muscle & Fitness not too long ago. You have a few different choices. Since frequency is important you will still want to hit each body part at least once every 4-5 days. So you could do three days on, one day off. Or you could go six days on, one day off. Or just five days straight. Not sure what option works best for you so I will give you an example of each.

Three days on, one day off:
Day 1- Vertical pushing & pulling
Day 2- Lower body
Day 3- Horizontal pushing & pulling
Day 4- Off
Day 5- Repeat Day 1 using different exercises

Or

Day 1- Chest & Biceps
Day 2- Legs
Day 3- Back & Triceps
Day 4- Off
Day 5- Repeat Day 1 using different exercises

If you are going to go six days straight you don’t want to be doing pressing exercises on back to back days which would happen with either of the above options so you may be best doing the old push/pull.

Day 1- Chest & shoulders
Day 2- Back width (chins) & back thickness (rows)
Day 3- Legs
Day 4- Repeat Day 1 using different exercises

If you are going to go five days straight just do this:
Day 1- Chest & shoulders
Day 2- Back width (chins) & back thickness (rows)
Day 3- Legs
Day 4- Repeat Day 1 using different exercises
Day 5- Repeat Day 2 using different exercises
Day 6- Off
Day 7- Off
Day 8 (the following Monday)- Repeat Day 3 with different exercises

Depending on how much time you have you could throw in a set or two of triceps at the end of day one and biceps on day two.

Now as far as sets and reps go, this really depends on how much time you have. As does exercise selection. In time pressed situations like this I like to start with higher reps and work your way down. This way your work sets become your warm ups and vice versa. So instead of needing to do more warm up sets to start with a set of five, you should start with a set of 10-12 and take that to near failure. Count that as your first set and then drop the reps and up the weight for one or two more sets. This saves you time.

If you are really in a rush you will also have to do the opposite of what I normally recommend. Instead of choosing exercises that allow you to use the most weight, you will actually have to choose the exercises that allow you to use the least weight. That way your warm up time will be cut way down. Warming up to a 405 squat takes a hell of a lot longer than warming up to a pistol squat with no weight. Same can be said of deadlifts versus glute ham raises or inverted rows versus heavy, cheat one arm rows. So choose accordingly.

Hopefully that gives you some ideas and options to play with.

Good luck

Jason

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Written by jasonferruggia · Filed Under Muscle Building | 10 Comments 

The High Protein Myth- Exposed Again

October 12, 2009

proteinsbs The High Protein Myth Exposed AgainI hate to say “I told you so.”

But… I told you so.

For years now I have been getting a lot of flak from other fitness industry insiders and so called experts because I exposed the great protein myth at every chance I got.

They all either thought I was insane or were upset that I was blowing the whistle on their scam and costing them tons of money every year.

But now, due to a recent study that everyone is talking about, people are starting to change their tune and realize what I have been telling you all along…

You DON’T need 2-3 grams of protein per pound of bodyweight to build muscle. It’s a lie promoted by the supplement and meat and dairy industry. That’s it.

Just another way to make money.

But hardly a scientific fact.

Recently Tarnopolsky performed a study in which weight trained individuals consumed a drink containing either: 5, 10, 20 or 40 grams of protein immediately after their workout. Each of the groups increased protein synthesis, but their results were dose dependant.

Up to 20 grams, that is. While the 20 gram group significantly increased protein synthesis over the 10 gram group, the 40 gram group did not significantly increase protein synthesis over the 20 gram group.

So any more than 20-30 grams of protein at one sitting isn’t necessarily going to benefit you in any significant way.

The conclusion to be drawn from this most recent study is what I have been saying all along… You don’t need all that protein. In fact, eating too much will force your body to burn protein instead of fat for energy and can make getting leaner a more difficult process.

Twenty to thirty grams of protein, every few hours is all that’s needed to build muscle. For most people that will be no more than about 150 grams per day.

Before I ever recommended a lower protein intake to you guys I tried several experiments on myself and my clients for years. Back in the early 90’s I slowly increased my protein intake all the way up to 450 grams per day. I also recruited a few training partners and clients for the experiment.

And after eight weeks nothing happened.

Then I tried experimenting with protein cycling and went on low protein for a while, thinking that if I desensitized my body to protein I would grow like a week upon reintroducing it.

Well, that never happened.

But during the low protein phase I actually gained muscle and lost fat. I even remember my brother commenting one day, about three weeks into it that he had never seen me in better shape.

Even after experiencing better results with less protein it shames me to admit that there were several times during the 90’s where someone would make a convincing enough argument to make me try super high protein again.

And all I ever did was end up fatter and poorer.

Admit it; you’ve tried it too. You added another steak or protein shake to your diet and thought, “this will be just what I need to really start growing.” And nothing happens.

Then you increased the size of your daily omelet from 3 eggs to 10. Still nothing.

Stop the insanity.

great outdoors The High Protein Myth Exposed AgainFrom now on instead of ordering 3 chicken breasts, save the money and just get one. Or order an extra baked potato or two for the extra calories and throw down a few tablespoons of olive oil when you’re done.

Instead of ordering “The Old 96′er” (“There’s nothing but gristle and fat on that plate.”) settle for a more human sized 8 ounce steak.

Instead of 4 scoops in your protein shake use one or two.

Instead of a dozen eggs I think you’ll be just fine with 3-5, depending on the size.

The first time I ate breakfast with Jim Wendler, Dave Tate and CJ Murphy, all of whom were around 300lbs at the time, I ordered extra eggs in my omelet while they simply ordered theirs as is.

I thought, “Man, what a douche, I am. These guys all outweigh me by 80 pounds. What’s wrong with you?”

I have been fooled many times. But like The Who, I won’t get fooled again.

I hope you don’t either.

An educated man is a dangerous man,
Jason Ferruggia

PS. For smarter muscle buidling meal plans visit MuscleGainingSecrets.com

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Written by jasonferruggia · Filed Under Muscle Building, Nutrition | 28 Comments 

Healthier Eating

October 1, 2009

Healthier EatingBefore getting started I have to thank everyone for their support and for all the well wishes, flowers and thoughtful gifts and cards. The last few months have been some of the worst of my life. Watching my step dad suffer all summer in the hospital and dealing with his passing have been brutally hard to deal with.

I will never forget what people did for me during that time and will be forever indebted to them. Small gestures from true friends like multiple time cancer survivor Alwyn Cosgrove, who called or texted every day of the summer and did something incredibly thoughtful for my mom, Craig Ballantyne, John Alvino and many others sending flowers, Dave Tate taking the time to write an incredibly uplifting email, or Patrick Beith taking the time to go out and fill up a box of Pearl Jam and old school WWF DVD’s to send me were appreciated more than words could ever aptly describe. Like every industry we have our share of lowlifes, but these guys are the salt of the earth and I’m proud to call them friends.

In Ed’s memory I have decided that I not only want to help people get bigger, stronger and faster, but also healthier as well. Not that I haven’t emphasized that in the past but it has moved up quite a bit on my priority list. The fact is you can accomplish all three of those goals and even get leaner while not improving your health in the least. In fact, you can do all of those things while actually becoming unhealthier. I know; I’ve done it.

To help other families avoid the pain and suffering that we have endured I would like to do my best to help people get healthy while they are also achieving their strength and physique goals…something that is a foreign concept to many of us.

A body becomes diseased based on what you put into it and what you do to it. When someone who eats junk food on regular basis is diagnosed with cancer or heart disease it’s not some odd, other worldly mystery without an explanation. It’s as obvious as the nose on your face.

At Ed’s wake and funeral many well intentioned people hoping to ease my pain said they wondered why this happened and told me that bad things happen to good people. While wiping away tears I told them I knew exactly why this happened and that bad things happen to people who don’t watch what they put into their bodies. It’s as simple as that. Ed was not a very healthy eater and exercised a lot less than he should have. There is no great mystery as to why he got cancer. I know exactly why he got cancer and know that many cases like his could be prevented.

Before I offend anyone I have to say that I know some diseases are, in fact, a mystery, such as cases where children are diagnosed with rare conditions. I would never ignore or dispute that fact. All I’m saying is that the writing is on the wall for many people as it was for Ed. Eat and live healthy and your chances are greatly reduced.

I will forever live with the regret that I didn’t do more to get Ed to change his diet until it was too late. Believe me I tried, but I should have done more. I could have done more. And that’s why I want to try to help educate others.

As far as physique changes go (which is, of course, what many of you are interested in) you may be able to lose a ton of body fat eating nothing but steak all day but the fact is that it’s not remotely healthy. And you can gain a ton of muscle by drinking a gallon of milk a day, but at what price to your body? It’s time we started looking at healthier options and realizing that true health and the appearance of fitness are two entirely different things. This has to change.

The first thing I would like to do is recommend that everyone read The China Study. It’s definitely one of the most important books ever written on the topic of health and disease. It’s an eye opener and will cause you to at least rethink your current dietary path. After reading this book it’s not uncommon to have a very strong urge to buy a copy for everyone you love.

For those who want a little easier reading and a more performance oriented guide to plant based nutrition I highly recommend Thrive by Brendan Brazier.

At the recommendation of my friend Chad Waterbury I recently picked up The Enzyme Factor and have enjoyed what I’ve read so far and believe that there’s a lot of good information to be garnered in there.

A recurring theme throughout these books is the need to eliminate dairy from your diet. Through my research and with my own personal experience and experiments on clients, I have come to the conclusion that very few things are as damaging to the body as the consumption of dairy. It crushes your immune system, wreaks havoc on your digestive system and causes inflammation throughout.

That’s why it’s imperative to throw out your whey and casein protein powders immediately and switch to something like Sun Warrior or some other type of non dairy protein.

In The China Study, Dr. Campbell says that the food that caused the fastest growth of cancerous tumors was casein! By eliminating it from the diet they could actually stop the growth of tumors dead in their tracks. This is not something you will hear from your average doctor because cancer is big business and treating it with drugs is much more lucrative than teaching people how to eat properly. But the information is out there for those interested in seeking it.

I’ll cover more of this in the future but for now I have a few months worth of eating and training to catch up on starting today, which I couldn’t be more amped up for. And I will be getting back to work updating the site on a regular basis.

But don’t worry; I’ll still be bringing you hardcore training info about getting bigger, stronger and faster; I’ll just be sprinkling in a little bit more info about how to improve your overall health here and there as well.

It’s good to be back.

Until next time; train hard, eat healthy and live well…

Jason

PS. In honor of World Vegetarian Day today and in going along with the theme of this post, my buddy Craig Ballantyne is having a 50% off sale on his Easy Veggie Meal Plans. Check it out HERE.

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Written by jasonferruggia · Filed Under Nutrition | 19 Comments