Albert K. Park

As much as it hurts, people want to feel the “burn”. Are we all just crazy? We all complain about being sore but complain even more when we’re not. Clients come back like addicts to the gym looking for another ass kicking workout. Is this a phenomenon or just plain insanity?

            We identify being sore and feeling the “burn” with evidence of hard work. It’s like a pat on the back for working out and without it, sometimes we get down on ourselves. Have you ever thought that you didn’t workout hard enough if you weren’t sore the next day? Okay, so you know what I’m talking about. When your not sore it doesn’t mean that you didn’t train hard by any means but I have a workout for you to make sure that you feel a burn.

            After being hounded by clients for an ab workout, I finally gave in. I guess front squats weren’t emphasizing the abs enough. The ab workout comes in the form of a “finisher” (finisher = to end a client’s session with immense muscle burning) and the best thing is it only takes 2 minutes.

Directions: Perform as many reps with good form as possible in the 30 seconds for each exercise. Do not rest until you finish all the exercise. Perform 1-3 sets if desired. 1 will be enough.

            At first glance this doesn’t even look like much of a challenge. Well check yo’self before you wreck yo’self. This workout will only give back as much as you put in. This means that if you are slacking in form or intensity, you won’t get shit from the workout. On the other hand, if you push yourself to blow past your pain threshold and dig out reps until you start seeing a bright little light, you will be well on your way.

            I can distinctly remember back to Mrs. Grahams’ 4^th grade class sitting in 4 desk pods pretending to be paying attention. First was the pledge of allegiance, than some multiplication tables, and who knows maybe throw in some stuff about planets. The truth was I did two things. Doodle on paper and look forward to recess (sorry mom and dad). Doodling took care of the boredom during class until our teacher got up and opened that glorious door, our portal to an endless supply of fun.

            Every time that door swung open and she said those magical words that still bring chills down my spin “Class, you are excused!”, I would walk calmly to the door (only because running was prohibited in class) and than break out like a wild ass spider monkey once my foot was outside.

            Compare this childhood excitement for physical activity to what you feel like before you go to the gym. Is working out something you dread? Does it feel like a chore? Do you break out like a wild ass spider monkey when you know you are going to go workout? Training and fitness is a choice we make. It is a choice to improve the quality of your life and make things better. It’s needs to be exciting! An important aspect you have to consider is how much fun you are having working out because even though I am not in 4^th grade anymore, if it’s not fun, I still won’t do it.

            For me, recess was a smorgasbord of sports and activities. It was filled with things like soccer, basketball, wall ball, and random shit that we would just make up. Yes, think back and remember how creative you used to be. Did you ever play chicken wrestling on the monkey bars? Two kids would start on each end of the monkey bars and move towards each other until they were close enough to wrestle each other with their legs. The loser would fall to the ground, laugh, and get back in line. If you don’t know what I’m talking about, don’t judge me.

            The important thing is that no matter what the activity was, recess was fun and we played our little hearts out. I would come back to class literally dripping with sweat and ruining whatever outfit my mom made me wear. To this day, I can’t even look at a turtleneck without squirming. The point is that when an activity becomes fun, you lose yourself in it. Like the 9-year-old Albert, who searched for glory at recess, you need to search for your ability to have fun in a fit lifestyle.

            Before you go back to the gym or go workout, you need to ask yourself if you are having fun. Are you enjoying each opportunity you have to improve the quality of your life? Challenge yourself, switch your routine, or try an activity that has been on your bucket list. Honestly, the clients at our gym that see the greatest results discover the fun effect. The switch goes off in their head and they realize that facing the challenge is part of the fun and not torture.

            As a trainer, a big aspect of program design with everyday people is considering the question, is the workout fun? If people don’t enjoy it, they won’t do it.

                        The fun effect can be the catalyst to helping you achieve your results. Diversify your training to include activities you enjoy. Life is short, enjoy every single moment, even working out. I see too many shows dragging obese clients through a gauntlet of humiliating physical activities. Those people do not look like they are enjoying one second of it. Is this the only way to get results? Heeeellllll no! . Take the 9 year old Albert’s enthusiasm and go do something you like, been wanting to do, or just feel good doing and I promise the results will come.           

           

                    

        I made an attempt to dedicate this morning to some reading but ended up getting lost in the depths of youtube watching everything from 50 tyson videos (You need to see this) to clips of the world’s strongest kid. Don’t judge me, we all do it. After realizing an unproductive hour had gone by I got up off my ass and made it to my gym, for some activation/stretching drills.

50 tyson video - Try not to laugh.

                        15 minutes of forced stretching is no fun especially after doing a lower body intensive workout the night before so, I decided to treat myself. Some people treat themselves to some sweets or extra carbs, I treat myself with an arm day!

                        Last week, I remembered reading an article by Dave Tate on the Band Man, Dick Hartzell. It covered the incredible benefits of training with bands and had a sample arm workout that could, in 4 -6 weeks, add an inch to your pipes. Anything Dave Tate says, I usually shut up and follow. So I dropped the usual barbell curls and skull crushers for this short but intense arm-blasting workout.

                        With a medium sized band, I worked both biceps and triceps in 2 supersets. The first was band hammer curls with tricep pushdowns and the second was band palm up curls with overhead tricep extensions. By the time I was done, I had a crazy pump and my veins were popping like a junkie after their first relapse out of rehab.

                        Before you start, you need to find one good overhead anchor point for the tricep pushdowns and the overhead tricep extensions. A pull up bar will work perfect. For the curls, your feet in a shoulder width stance will work as a great anchor point.

      Perform each exercise with fluid motions and go immediately to the next exercise in the superset before taking your rest. Rest 1 min before repeating. I recommend an active recovery rest, planks worked awesome for me.

      Remember that although you are performing each rep with a fast and fluid motion you want to contract all your muscles so your body stays rigid. You will quickly realize how much muscle recruitment working with bands requires.

I performed both supersets for 3 sets. Try 2-3 sets.

            Grab the bands in a neutral grip and perform full motion reps. Full motion means all the way down to your lap and all the way up to about your shoulders. Be sure to move from the elbow and not let the elbows move backwards.

            When performing this exercise make sure to squeeze your ass and abs in order to stay in full control. Lock the arms out completely at the bottom of the movement.

            This time, the grip will be holding the band with your palms facing up. Again complete a full range motion while squeezing your butt tight.

            Perform the tricep extensions in a split stance making sure to keep the abs contracted. This is one movement that can get out of control if you don’t keep your entire body contracted.

           

            This is an opportunity for you to try an effective training style and get a real pump. Don’t be afraid to step out of your comfort zone and try something new. You have been doing dumbbell curls for the last 5 years, one workout is not going to take you away from them.

             Not only do bands require an intense amount of muscle recruitment, it will allow you to hit full muscle fatigue. You have to continually look for different ways of adding resistance in order to improve. Here is one to help you take it to that next level.