Stretching, Volume or Intensity Exercises, & Chocolate Milk

How to Build Muscle, Nutrition, Strength & Conditioning

– No matter what the gurus tell you, most people who can’t squat properly will benefit from flexibility work. Assuming it is not simply a strength issue, if you stretch the hamstrings, hip flexors and glutes your squat depth and form will usually improve. Over the last 15 years I have had numerous kids who were unable to squat without their butt tucking under at or below parallel. One of the ways to fix this is with stretching. I know, call the exercise police. Or the functional gurus or whoever else it is that polices this type of illegal behavior.

– Certain exercises are volume exercises and certain exercises are intensity exercises. Most people don’t understand this until they have been training for many, many years, and even then some of them still don’t get it.

Deadlifts are an intensity exercise. You can’t do a lot of volume on them because it’s impossible to get motivated to do so and because you won’t be able to walk for a week. Not only that, but most people can not maintain proper form for high reps, especially when done for multiple sets. Deadlifts are meant to be done heavy. If you don’t do them heavy you’re wasting your time.

Dips are a volume exercise. They don’t require a great deal of psyche and motivation and can be done for multiple sets without getting burnt out or bored to tears. One of the stupidest things I used to do, and what definitely contributed to my needing shoulder surgery, was strapping multiple 45 pound plates around my waist and doing heavy sets of 1-3 reps on dips. This is absolutely horrible for your shoulders and is just plain stupid. Most guys looking to get big and strong should stick with sets of five reps or above on dips. Pump up the volume on dips just like gymnasts do and you will get jacked while saving your shoulders.

– I have said it for years now and it bears repeating. Chocolate milk is just as effective post workout as the latest and greatest high tech drink. Now personally I don’t eat dairy and don’t recommend it. But if you do, then I suggest you save your money on fancy post workout drinks and grab a carton of chocolate milk after your next workout. I discussed post workout nutrition with my colleague Dr. Chris Mohr, of Meal Plans 101, recently and he told me that chocolate milk was his personal favorite post workout drink and is as effective as anything out there which is usually ten times more expensive. If you want to mix some protein powder in your post workout drink, grape juice is just as effective now as it was when Dan Duchaine recommended it a decade and a half ago.