Joey's Gym Class

Here is my second article that could be found in the latest issue of New Living magazine – LOOK FOR ME ON A MAGAZINE RACK NEAR YOU!

My thoughts on NO Supplementation in a nutshell:   DONT BELIEVE THE HYPE!

N.O. Boosting Supplements have been a very popular supplement on the market for quite a few years now. It is one of the most heavily promoted and marketed supplements, frequently bought and used by many young athletes and fitness enthusiasts alike who all fall victim to the claims of the advertising. The major exciting effect of the supplement that gets it so much attention is the so-called “pump” you get after consuming it in heavy doses. A typical comment from any N.O. user will be “I can feel it working!” or “Im twitching!”  In this article I will dispel the myths and get into some real hardcore information about this supplement and separate fact from fiction to bring you the absolute truth about it.

BS Advertising - DONT BELIEVE THE HYPE!

For those that don’t know, N.O. stands for Nitric Oxide. Nitric Oxide is a naturally occurring substance in the body. The boosting supplements usually contain some form of L-Arginine, an amino acid claimed to stimulate the synthesis of the nitric oxide in our blood vessels. A higher production of N.O. dilates the blood vessels, opening them wider. This increases blood flow to the muscles, allowing nutrients to get to the muscles faster while removing waste products faster as well. This should be a formula for instant muscle growth. It is like putting out a fire with a fire hose instead of a garden hose.

The claimed benefits of N.O. that have the fitness world excited are, boosting immune function, dilating arteries and improving blood flow, reducing inflammation, and increasing endurance and strength. Besides this, the “pump” effect is claimed to keep the muscles full of blood longer after your workout to making you look better and “fuller” longer.

Unfortunately, that is where the magic it ends, the most recent research on L-Arginine has no evidence to support it increases nitric oxide production by any substantial amount to increase vassal dilation beyond what your body naturally does already. A study done by the Institute of Clinical Pharmacology concluded only arginine injected through an IV of 30g or more was enough to induce any significant changes in vasodilatation. Oral ingestion of 6g did not produce any significant changes in vasodilator effects. The study basically proved there is no reason for oral ingestion of N.O. since it does not have any effect on your system.

According to the Mayo Clinic, Arginine in high doses also comes with some potentially toxic side effects. It does not affect everyone the same way but can be extremely serious for some people. There have been accounts of adverse effects on waste-handling organs, such as the liver and kidneys. Too much arginine has been reported to cause diarrhea, gastrointestinal discomfort, weakness, nausea, headaches, increased heart rate and palpitations, water retention, fatigue, fainting and dry mouth. Other serious side effects include breathing problems, hives, and wheezing or life-threatening asthma complications. More importantly anyone with any kind of kidney disorder, recent heart attack patients, those on blood thinners, pregnant or nursing mothers, and/or those with liver disease or sickle cell anemia should avoid NO2 products completely. On top of all this, although the research indicated minimal dilation from oral consumption, if arginine does dilate the vessels, it will dilate the vessels all over your body including your brain. Not exactly a place you want dilated vessels.

You must be wondering what is this “pump” feeling that everyone is talking about? Most NO products are actually loaded with tons of stimulants that give you that “pump” or that jittery twitch that makes you feel like you will explode. Anything else you think you are getting from the supplement including how you look and feel is largely just a placebo effect. It is the result of clever marketing on the consumer.

He thinks his muscles are PUMPED! Dont be THAT guy!

To conclude, N.O. products are not worth the money at all, the “pump” effect is false, there is no research to back up any claims ever made, and the most important point is that the side effects can be extremely harmful and uncomfortable. Most N.O. supplement products are nothing more than a Super Kool-Aid that can potentially harm you. This is definitely a no go in my book.

There are ways to get a real pump and increase nitric oxide synthesis in your body naturally. To get that same pre-workout jittery feeling, try 1-3 espresso shots before your training session. Natural caffeine stimulation has been safely proven to give your workout that needed “pump” feeling without any danger, and without ripping the money out of your wallet. Good solid strength training will increase blood flow which increases N.O. production naturally. Finally diet, the amino acid Arginine can be obtained through consuming lean meats, nuts, lentils, legumes, and fruits (especially watermelon). Get your pump on the right way, leave the Kool-Aid alone!

JUST SAY NO!

Stay strong,

Joey

*** DONT FORGET TO FIND ME ON FACEBOOK at facebook.com/joeysgymclass***

Hey everyone! This post just came out in the New Living Magazine today – My first ever printed article! It is awesome to see your name in print for the first time. Read on, enjoy!

One of the most frequent questions I get as a strength coach and fitness writer is whether or not the amino acid glutamine should be used for either performance enhancement or size gains. Glutamine is the most abundant non-essential amino acid in the human body. By non-essential, I mean that we do not have to consume this supplement from outside sources because our bodies naturally make it. This amino acid is proven to help with overall cellular function and can possibly assist keeping human cells in an anti-catabolic state according to some studies. Supplementation of glutamine is beneficial during times of extreme physical stress such as illness or extreme training; this is when the need for glutamine can become so great that our bodies’ production of it is not enough to meet our physical needs.

Research has shown that glutamine plays an important role in a variety of biochemical functions. Due to its properties as an amino acid, it aids in protein synthesis. Glutamine has been shown to regulate the acid balance in the kidney by producing ammonium, as well as increase cellular energy through being utilized as a source similar to glucose. Finally, it is a non-toxic transporter of ammonia in blood circulation. What this means for you is that supplementing with glutamine can have a variety of benefits operating at a cellular level. This in turn can lead to an increase lean mass simply through having the processes of the human body work more thoroughly.

Knowing this information causes a couple of questions to come to mind, first by how much does glutamine make the bodies processes work better? And secondly, how much to take? Let’s take a look at the research.  According to a 2009 study by the University of Maryland, Glutamine has been shown to be useful for the treatment of serious illnesses, trauma, injury, and cancer healing for post-operative patients. Since most of the conclusive studies have been done on hospitalized patients, it has been tough to get evidence that the use of glutamine will work the same on general fitness enthusiasts, and to what degree. Not only are the studies done on severely ill patients, the dosages range from 5g – 80gs per day. Though there are many coaches and athletes who swear by this supplement, there is no purely conclusive scientific evidence that these claims are true. However experience speaks for itself. After having talks with several professional coaches on the topic although the research is unclear, there are some that have had positive experiences and results using the supplement with their athletes. Therefore, there is some benefit, and it does work for some people.

The research on glutamine has shown conclusive evidence that it works well in aiding with digestive issues in people who have been severely sick, especially because it has been proven in multiple studies to stimulate intestinal cell growth and can help the intestines recover from any digestive distress. The better digestive health will lead to increased performance and muscle mass alone.

In sports performance there have been accounts of noticeable size increases on NHL players over a 12-week period by adding in 80g of glutamine a day broken up into 10g x 8 times a day taken every 2 hours. This is an extreme situation and an extreme dosage, the results are not indicative of a general population person training in a commercial gym. Glutamine loading might help an advanced athlete run .5 seconds faster, or add one more pound to their lift, and maybe even help an elite bodybuilder get a little extra size. For the average fitness enthusiast however the results might not show as much. At the very least it has some chance of helping with digestive issues and energy levels due to increasing overall physiological cellular function.

Even though the research has been mostly done on critically ill patients and not so much on the healthy individual, and because there is evidence to support that glutamine might help clear up digestive issues, I believe it is worth trying. I suggest trying 5-10gs a day over an 8 week period and monitor any differences. For the general fitness enthusiast, glutamine can help some with digestive issues or discomfort feel better, the improved cellular function might help others feel more energetic and perform better. For the advanced athletes, glutamine has a much better chance of improving their performance overall.

Though glutamine is not one of my top 5 supplements and is not a major player in the supplement game it is proven to have some benefit and it is worth finding out how your body responds. Since it has been proven to be non-toxic, it is a safe bet.

Stay Strong,

Joey

P.S. Make sure to find me on Facebook! – facebook.com/joeysgymclass

I had a conversation the other day, you can’t make this stuff up, I swear! A female member comes up to me and says “Joey, I want to be skinny. You know not ‘skinny’ skinny, but skinny skinny.”  -

Coach Joey:  ”WTF are you talking about?”

Member:  ”You know I DONT want to be bulky but I want to be skinny . . . ”

Coach Joey: “Let me see if I can clear this up – Do you want to look like Olive Oyl or Wonder Woman?”

OLIVE OYL?

or WONDER WOMAN?

Member:  ”Ummm . . . I dont get it.”

Coach Joey: “Look again . . . ”

OLIVE OYL?

OR WONDER WOMAN!

The media says Olive Oyl, and that most women should have that “weak” look.  We are led to believe that somehow “weak” is feminine! This could not be further fromt he truth. Most ladies know they ARE Wonder Woman and this is the look they want but are afraid to achieve because of media hype.

There is so much information and misinformation out there in the fitness industry that women do not know where to turn or who to believe anymore! I mean it is okay to feel lost in the jumble and contradictions put forth by Self Magazine vs. the latest edition of People and whatever the hell Dr. Oz says.

It is ok to be confused. You just have to realize what type of body you want and put aside the bullshit information and stick to real advice from real people who you can actually talk to you about what is right for you. Whether Dr. Oz is right or wrong doesnt really matter, what matters is is it the right information for you? Is it what you really need to be concerned about to change your look?

Women always get the short end of the stick and are fed tons of lies that they share with their friends and they all SWEAR they are right! At the end of the day, don’t take advice from someone who has never looked the part, or has never been on their way to looking the part. Im just saying, dont tell me Fat Rhonda from accounting is telling you that Special K is ok, she has been eating three bowls a day and feels great! So you also must agree with her because fat Rhonda is obviously the epitome of health and wellness. I mean, who cares about the “always empty by the end of the day” M&M bowl on her desk?

She just found another pack of M&M's stashed in her drawer! OH YEAH!

Well here is the deal with this rant – WHAT LOOK DO YOU REALLY WANT? All the magazines have tainted the hell out of the word “SKINNY” where now every woman wants to be “skinny” and “thin” (AKA “frail” and “weak”), why? Honestly, do you REALLY think its a good look? Or is it because Ok! says so?  Take a look below -

Nicole Ritchie or Halle Berry?

Tori Spelling or Gabrielle Reese?

Which look would you choose?   The (truly) healthier athletic look of a girl who can kick some ass if she had to? Or the frail look of a girl who looks like she could slip and fall into a NYC subway grate?

Personally I dont train clients for “skinny” or “thin”, slim and slender is ok, sleek and sexy even better,  you want that “skinny”  look,  go somewhere else. I train women who want to look like they workout and who want to put the work into themselves to develop the curves in the right places that MAKE THEM LOOK LIKE A WOMAN!  I train my women pretty close to how I train my guys, I just curse at them less. But at the end of it all, when they see their shape start to change and their body fat melting and creating a new figure, then they believe!

So take your pick –  Skinny or Athletic?   Bag of Bones or Lean Muscle?   Would you rather display your ribcage or the shapely curves of the sexy shoulders and hips you worked hard to build up? I believe the choice is clear, if its not, then don’t listen to me –  go read Tracy Anderson and follow Gwenyth Paltrows diet.

In the meantime check out some of these photos of women with shape who train hard, not that you have to look like these women, but getting yourself moving in that direction will go a long way for you A LOT quicker than anything else! How do they train? Lift heavy, and eat well.

Fuck fitness, train hard.   =)

Stay Strong,

Joey

It has been a long time coming, but it is finally done! I have completed the NEW FALL PROGRAM for all my people out there looking to train hard and build a body that shows your hard work. Im tired of seeing people trian for HOURS and looking the exact same day in and day out. They just need an effective program that makes sense, and keeps them interested enough to stick to for the duration of the plan.

On my quest for BIGGER and MORE BADASS I have developed such a program when done with the proper intensity will take you from zero to superhero! Muscles will pop out like never before and girls will finally want to hang out with you!

Its all about balance, strength, flexibility, and intensity . . . BRING IT!

MY NAME IS JACKED

So you spend a lot of time in the gym, a certified gym rat. You have tried all kinds of machines and bodybuilding programs and have seen some changes. I’ll even be willing to bet you educated yourself a bit more and actually started doing better programs written by better coaches, you have stepped outside of the “Bodybuilding” box and more into a performance/strength training box.  You even have some knowledge to piece together a little program if you had to.

But its still not enough.

“My Name is Jacked” a cutting edge program system that is uniquely broken up into different cycles with a specific goal. By the final phase you are giving it your ALL and putting everything you have earned together, power, strength, conditioning, determination. This is my most cutting edge program up to date that includes some concepts that are rarely seen unless you live in my world.

Get your mind right, get your body right, tell everyone what your name is.

MY NAME IS JACKED!!!

“Jacked is a name you earn, not a name you are born with.”

Cycle 1- Strength and Size – 6- weeks

In this cycle we are looking to maximize your muscular capacity and build stronger harder denser muscles that are functional enough to lift heavy, and look good enough to make ladies sweat.

Cycle 2 – Density – 6-weeks

In this cycle we are looking to create a fat loss effect with minimal loss to the muscle you have worked hard to build. It is possible to create this effect, just follow the rules!  This cycle uses a unique density training format that throws all the traditional rules out the window, it is truly training for the 21st Century – GET ON IT NOW !

Lets get this started!  Catch me at Synergy  Fitness Franklin Square, or contact me to find out more info!

joeysgymclass@gmail.com

Stay strong,

Joey

You know a seminar is great when it takes time for the information to sink in. You start to get flashbacks of new exercises and ideas you didn’t write down. Then you randomly let out a loud “A-HA” throughout the week in the middle of a session, its the kind of “A-HA” that gets your clients worried because they know whats coming! Last weekend I attended a truly unique seminar at Peak Performance NYC that left me with plenty of information to digest. The guys at Peak really outdid themselves on this one.  It was a quality, highly professional seminar, that was super informative, truly delivered and went beyond expectations. When you get two of the greatest minds in this business together for a day, knowledge bombs are bound to drop and trainers are expected to learn, Coach Dos and Joe Dowdell altered the industry on this day with their game changing insight and motivation. To say that this seminar was part “Hands-On” is an understatement. It was literally part lecture, part “Get your Butt Professionally Kicked On”! A true training and learning experience unlike any other I have been to. Below is the official review!

Coach Robert Dos Remedios – Program Design from the Ground Up (lecture),  Choosing the right training tools from your Toolbox (Butt Kicking Hands On)

Coach Dos is a world reknowned strength coach who works at College of the Canyons in Southern California, he adds an interesting mix to our industry with his straight talk and down to earth attitude about strength training. The lecture portion was deeply informative and covered many aspects to the thought processes of how he designs strength programs. He really made sure we all saw how it applies to us as trainers. A part of his lecture included pointing out some really bad programs that were actually being run at well known schools, it was surprising to see what happens at top levels, and just how straight up crappy some of the programming can be. Huge shout out to all the trainers and coaches who were there, they really got to understand and see what a bad program is, and Coach Dos was gracious enough to let us into his head and see what makes the components of a good well balanced and structured program. Everyone in attendance had something to take with them to better themselves and this industry!

Coach Dos’s talk on work capacity interested me a lot because it is tough to get some general population clientele to understand “HARD WORK” what it is and how to get there. Pretty much the all encompassing principle of getting ANY results are HARD WORK and OVERLOAD. Here are come quotes he uses to motivate his athletes:

• “The harder you work, the harder it is to give up.”

• “It’s not where you start, its where you finish.”

And of course . . .

• “Go hard or GO HOME!”  (One of my personal favorites!)

He brought home how it is truly ALL about your mindset, at the end of the day – get your mind ready to DO WORK!

Get Your Butt Kicked Hands-On Session

His hands on portion got everybody working seriously hard! He must have gone through about 4-5 different Cardio Strength Circuits from his recent book (Definitely check it out for some great training ideas!)

Im not giving away all the secrets here, you are just going to have to see him for yourself! I can say however that first of all some of the exercises were completely new to me, and I thought I had seen everything! Secondly, his thought process when designing these circuits is serious. The flow of each circuit really hit the whole body and everyones heart rates way up there. Excellent job Coach Dos!

Needless to say, lunch was well deserved!

( . . . As everyone heads out for lunch, there was Joe Dowdell in the background meticulously setting up equipment smirking all the while and telling everyone not to eat too much . . . he seriously had something VERY special planned!)

Joe Dowdell – Modified Strongman Training for Fat Loss and Performance (Lecture) and Strongman Implements and Protocols (The Royal Ass Kicking of a Hands-On Session)

Founder and Co-Owner of Peak Performance NYC Joe has been around the game for quote some time. This is the second seminar he did at Peak recently and he really killed it. The information presented was top notch from a man who is in the trenches like we are, there are too many “experts” out there who dont even train people anymore and give out advice, Joe still keeps it real, still trains people and understands the struggle!

His lecture on Modified Strongman Training was directly applicable to what we do working with the general pop.  A few points that stood out about Strongman Training:

• It is highly TRANSFERRABLE, training like a strongman (or woman) builds the type of strength that translates to real life activities. Such as how farmers carries might help a housewife carry grocery bags.
• It has a Low Learning Curve – Strong man trianing is EASY to teach! It could be as simple as saying “Pick this up and walk.” or “Push this sled to the end and bring it back.” – Simple, easy, effective!
• It is excellent for body composition changes – you can get some highly effective work done with pretty decent loads and a fairly low risk of injury. Sounds all good in my book!

The Royal Ass Kicking of a Hands-On Session

This was by far one of the most SERIOUS ass busting hands on sessions I have ever witnessed at any seminar EVER! Due to an injury I could not participate so I lived vicariously through the other attendees and helped to cheer them on!

One thing that makes Peak Performance a truly unique place is the fact that they have ALL the toys imaginable. And Joe whipped out EVERY SINGLE MOTHER F*CKIN toy in that place! I looked at the program he planned for the day and thought, there is NO WAY every one is going to do ALL of that . . . boy was I ever wrong!

Some of the “Toys” included:

• Sleds
• Prowler
• Farmers Bars
• Slosh Pipes

This is a Slosh Pipe, a huge PVC Pipe filled with 40lbs of water! It was the KILLER of the Strongman Seminar!

• Atlas Stones
• Sledgehammers
• Ropes . . . and MORE!

He was able to organize each of these into a circuit that accommodated about 40 people going to WORK on each circuit! Truly an impressive sight!

All in all, it was an excellent, top notch seminar that delivered information that was directly applicable. I had to lierally let the information marinate for a couple of days before I started applying some of the concepts. My clients and athletes have some new circuits to look forward to for their fall programs!  Thanks to Coach Dos and Joe Dowdell for doing a killer job!  Looking forward to the next one!

Stay strong,

Joey

P.S. I was injured the day of the seminar so I took a TON of video – check it out at facebook.com/joeysgymclass

Last week I took a trip to Peak Performance in NYC (consistently voted in the Top 10 Gyms of AMERICA according to Men’s Health) and had the distinct pleasure of meeting with Coach Dan Trink to have him perform a unique specialized test on me reffered to as a “BioSignature”. This test was used to obtain a hormonal profile on me and tell me what I need more or less of in order to achieve an optimal body composition. Needless to say I was floored by the knowledge and insight that this test gave me, as well as the highly informative and professional consultation of Coach Dan Trink  into my body’s inner workings and what I really needed to work on.  A lot of times you find your progress stagnating no matter what you are doing, this test can give you some real insight as to what exactly is missing from your diet, training, and lifestyle!

First off let me give a special thanks to my lovely sweetheart Luisa Korpi for setting this up for me, if you dont know about her yet, you surely will as she is heavily involved in promoting everything fitness — keep an EYE out! Check her Facebook Page also – My Big Fat Butt – for more fitness info! Thanks to Coach Ed Williams also at Peak Performance for taking time to talk to me about the test and discussing hormones and their effect on results with me. Ed has his info at EdPhit.com also on FB. Finally a very special thanks to Dan Trink for taking the time out to do this test and consult with me on what I should be doing to better myself! You can find Dan’s writings on Facebook as well at Trink Fitness, look him up!

FIRST QUESTION – What is the BioSignature?

This test developed by Charles Poliquin over his 20+ years of experience involves a very specific method of evaluating your body’s fat storage sites using skinfold calipers. There are 12 fat storage sites around the body that are measured in particular to give you a snapshot of your bodys hormonal profile – the sites are cheek, chin, pectoral region, triceps, umbilical, supra iliac, subscapular, mid axillary, quadriceps, hamstrings, knee and calf.

Different hormones correspond with the different sites and according to the ratio of the sites, a picture of what hormones need to be put under control can be created to help you achieve a better body composition.

For example – Fat stored in the suprailliac and subscapular (love handles and upper back) region are indicative of an imbalance of insulin response, more than likely what you are eating is throwing your insulin out of wack and you need to change your dietary habits to get them back in control.

THE POWER OF HORMONES

According to Poliquin -

“Hormones, diet and the right kind of exercise are all critical components in how the body looks and feels. BioSignature Modulation allows us to look at specific hormones and how they can affect weight loss and the overall condition of the body. For example, the thickness of one’s umbilical skin fold? The belly button area, is a reflection of one’s cortisol output. It is a direct reflection of one’s stress levels and their ability to handle it. BioSignature Modulation allows us to recommend specific supplements, exercise and dietary changes that can specifically target fat loss in the belly region. Some females have a tendency to store a majority of their fat in the hips and thighs while others may store fat in the arms and torso. Specific hormones dictate where and why the body stores fat. BioSignature Modulation allows us to naturally fix the hormones that are out of balance allowing for quick and effective fat loss in the targeted areas.”

In a nutshell, if certain hormones are off, you will dump fat in a certain area. Plain and simple, this is the NEXT step to training and nutrition that is truly on the CUTTING EDGE and will entirely change this industry! Not just the fitness industry but the medical industry as well.

According to an article by strength coach Alan Levi -

“You may not have heard of BioSignature yet, but I guarantee that you will. Next year Coach Poliquin will take BioSignature before thousands of US doctors, as this unique diagnostic tool can be used as an accurate predictor of breast and prostate cancer.  Think about it: BioSignature can be used to diagnose these two killer diseases long before any symptoms appear. In other words, this system has the potential not only to help you shed fat, it could also save your life.”    -

My results indicated that my BF% is at 20%, much higher than I would like, I know this is due to poor dieting as of late and enjoying summer a little TOO much! =)

The sites that were higher in fat were my umbilicus (belly button) and calf. The higher fat in these sites in proportion to the others indicates an elevated cortisol level in my system. Cortisol is a stress hormone that can be brought under control by including more restorative stress reducing activities. Dan recommended I MUST get MORE sleep, he said that taking a nap during the day would help.

Supplement wise I was pretty much on the money, I have been taking a  heavy dose of fish oil daily (4-6gs), and a high-quality multivitamin, probiotic and fiber supplement. These covered all the basics. I have also been taking Tropinol which is a fairly new supplement on the market that is a testosterone booster made of Bulbine Root. Dan suggested that “specialized” supplements should be taken at certain intervals throughout the year depending on your training and not  so much as a daily “core” supplement. I fully agreed with him as it did feel as I was beginning to build a tolerance to it. The only supplement he suggested I add in was BioTests Alpha GPC to enhance the growth hormone production in my system.

Diet advice was to pretty much cut out BS carbs, make the carbs good quality. Stop the breads and rices so often and switch over to eating more like a caveman, not his words exactly, but I know if I embody a caveman mentality with food more often, I will see some serious changes in my body. I am not a Paleo Diet person, but pretty simply, I can eat it if it came out of the ground and has colors. (I call that the Fisher Price Diet – LoL! )

*(Come on, name a food that corresponds with each color, I know you can!!!)*

My current training program has been pretty intense and will actually require me to get more sleep in order to decrease stress and naturally increase the production of growth hormone so I can get more benefit out of my training.

Technically by following this advice I should expect a call from Professor X fairly soon to recruit my mutant superhuman specimen to join the X-MEN!  . . . FOR THAT I THANK YOU DAN!

The analysis was super helpful and I can’t thank Dan enough for sharing this information with me. It has definitely shed new light on a little known aspect to training that most trainers do not even consider, I am glad to have learned the valuable lessons from the Biosignature Modulation. The test was a great experience and is definitely something anyone serious about their training and results should consider getting.

It sucks to bang your head against the wall with stagnant results when you have a system like the BioSignature to open the door for you and increase your results!

The FUTURE of TRAINING is NOW! GO GET IT!

Stay Strong,

Coach Joey

PS – Dont forget –  You can also check my stuff out on FACEBOOK too!  facebook.com/joeysgymclass  - See you there!

Not my day today, I am in a mood as dreary and gloomy as the clouds that are taking over NYC this afternoon. Today was a Squat Day, I just started Jason Ferruggia’s RAMPAGE program and was excited to get started. Despite how gung-ho I have been, today though, I was very hesitant to start, I looked for every excuse in the book. Then I realized it – lifting heavy things makes me feel better, my mood will lift with the weight as I rise out of the bottom of each squat. The squat is the physical embodiment of overcoming an obstacle that is holding you down. What better feeling than to overcome it OVER and OVER again? I will lift the whole damn gym . . . they better have enough plates down there!

I was off to a good start this morning, reduced sugar everywhere, just moments before, I downed a cup of “flavorful” coffee with half and half . . . well, it really wasn’t too flavorful with no sugar, but it makes me feel better to say that, I got used to it after! The caffeine hadn’t yet kicked in as I went to the basement and started warming up, still pissed at the world, going through my mobility drills and a light BB Complex just to get the blood running still didn’t fix my mood. Finally Im set in the rack excited and antsy because I cannot wait to get to my top end sets and letting out some frustration, these next few warm up sets of squats as I work to a 5RM are going to be torture damn it!!!

Someone taps my shoulder, it is another guy with his chest all puffed out, “Hey Joey, can I work in?”, apparantly he was on the 52-Week Bench Press and Bicep Curl Program and was looking for a change. Nice day to choose for it.

Coach Joey: “Uugh, you SQUAT?”

Mr. I Don’t Do Legs: “No, I don’t do Legs, but I can work in!”

Coach Joey: “FML.”

In the mood I was in, I didn’t care, the caffeine hadn’t kicked in yet, so I didnt yell at him. It was my day 1 back so I wasn’t going too heavy. He also seemed like he could get a decent amount of work in with some guidance, he was probably a good distraction for me before I overdid it and popped a blood vessel in my eye by the 4th or 5th set.

Let’s GO!

Warm up Sets -

BB 45lbs

135lbs x 5

155lbs x 5

185lbs x 5  – Mr. I Don’t Do Legs – “Phew, that was tough!” . . . Coach Joey:  ”Shut up.”

195lbs x 5

(At this point, the caffeine hits my right atrium and a super oxygenated caffeine mixture proceeds to shoot out of my left ventricle and through my arteries. My eyes dilate as they feel the rush, my heart pumps faster, and I blast through this set with ferocious intensity.)

215lbs x 5

225lbs x 5 - Mr. I Don’t Do Legs – “Umm . . . I think that’s enough for me, umm . . .I’ll probably do one more set here.”  (Where did that puffy chest go?). . . Highly Caffeinated Joey: “SHUT UP AND SQUAT!”

245lbs x 5

265lbs x 5

275lbs x 5

Hey, where did he go? “Mr. I DONT DO LEGS!!! WHERE ARE YOOU? I NEED A SPOT!!!”

285lbs x 5

I blasted through the squats as the last bit of anger leaves my system with the grunts of each rep.

From the corner of the gym, a grown man sits shivering in a heap on the floor repeating in a little voice . . .  ”I don’t do legs . . .  I don’t do legs . . . ”

Three Lessons –

1. DO LEGS.
2. Shut up and SQUAT.
3. Don’t Squat with me when I am angry.

Stay Strong,

Joey

The Perform Better Seminar in Providence this year was the BEST seminar ever! They really outdid themselves this year – Congrats to Perform Better for putting on quite the show! Everything was completely organized, staff was super friendly, I went to buy a rope and some kettlebells and Carlos, one of the staff members, treated me like we were best friends! It was quite an experience, and if I ever get my own place, they are the ONLY ones I will work with!

Beyond that the presenters this year were of a caliber that I could not even begin to wrap my head around. I looked at certain time slots and knew that for sure I was going to be internally debating whether to stay for a whole lecture or bounce around from lecture to hands on?! The dillemmas!!!

Here is the wrap up of just a few of the presenters and what they spoke about, I will bullet point the lists and give you my take-aways:

Gray Cook – FMS Applying the Model to Real Life Examples

• The FMS is taking over as the lead form of screening and assessment in this business, Gray spoke about the elements of the system for screening movement and the importance of having a “STANDARD OPERATING PROCEDURE” before you write a training program.
• Just because the Doctors cleared you and said they “fixed” your knee or shoulder does not mean you have a quality movement pattern set up that will stop that injury from reoccurring.
• STOP looking at JUST THE JOINT for pain – Mike Boyle has said that pain site is different from pain source – start looking at the SYSTEM and at the MOVEMENT PATTERN.
• One of the BIGGEST take-aways from this seminar was when Gray Cook mentioned Dr. Cheng’s theory of the “4 Knots” where your shoulders and hips are viewed as the “four knots” of the torso. He described how the Shoulder Mobility test and the Active Straight Leg Raise actually test the quality of movement and symmetry within the 4-knots. As long as the “knots” are symmetrical and stable then you have a good platform for movement.

Mark Verstegen – Barefoot Training

• This has been a concept that is quickly becoming more and more mainstream by the SECOND! His seminar discussed how to progress to training barefoot, why you would train barefoot, the exercises used to strengthen the feet, and a great talk about the different types of shoes used for this type of training.
• Verstegen’s lecture included some interesting graphics depicting how our feet actually take the shape of our shoes over time, and how the toes should actually be more dexterous than we currently have them.

• One of the big takeaways from this lecture was the progression of lesser stability shoes until you are ready for more barefoot like training. A super imporant point considering that there are too many people that just go out and buy a pair of Viram Five Fingers then wear them out on their first 5 mile run. NOT a good idea at all. He sugessted getting a “trainer” shoe like a Nike Free Trainer, or the New balance Trainers which have less support than a regular running shoe, but more than barefoot. Then aslo get a barefoot shoe like a Vibram or the new Adidas Raw Training Shoes (which will be out Soon!!!)

• The above picture illustrates the characteristics of a “Normal” Foot  -

Straightness and separateness of toes

Widest part of the foot at toes

Long Axis of great toe prolonged backward strikes center of heel

Transverse folds in skin of sole

Interesting compared to what peoples feet look like after YEARS of wearing “supported” shoes.

• His hands-On lecture was also pretty eye opening and covered a ton of joint mobility, foot strengthening exercises, and soft tissue work, and the updated “World Greatest Mobility Drill” that brought everything home about barefoot training.

Dr. Stu McGill – What We Learn From the Greatest and Strongest Athletes

• Stu is THE expert in spinal bioechanics – this seminar was a definite eyeopener, for so many reasons!
• “Sparing the spine while training will lead to higher tolerable volume of training. Hundreds of sit-ups will limit training volume.” – Conclusion, sit-ups still suck. Protect your spine at all costs!  -
• A super important point he made was training the rate of relaxation and the balance between tension and relaxation. He spoke about Bruce Lee’s uncanny ability to control this balance with a precision that allowed him to perform the powerful One Inch Punch. (See the video)—> Bruce Lee One Inch Punch

• Superstiffness – the ability to engage the core musculature at the split second you need to was the aim of his presentation. He spoke about recently testing a 4.5lb Hula Hoop to cause that quick engagement on every rotation. Is the hula hoop the future of back rehab and core training? Who knows?! ; )  But McGill always has some excellent insights and eye opening information for this industry.

Thomas Meyers – Fascial Fitness

• Meyers studied directly with Drs. Ida Rolf, Moshe Feldenkrais, and Buckminster Fuller. He has also studied less extensively with movement teachers Judith Aston, Emilie Conrad, and in the martial arts. His work is influenced by cranial, visceral, and intrinsic movement studies he made with European schools of osteopathy. He is the author of the game changing book Anatomy Trains and has brought on some groundbreaking information to us yet again! His research will have a HUGE impact on this industry within the next 5-10years.

• His studies have shown that Fascia is NOT just a “layer” but rather an Extra Cellular Matrix that is everything in between all of your cells. This means that the fascial network is a TON broader than we initially thought, therefore the care of the system is paramount to your physical health.

• He discussed the different “fascial types” of people and how to assess them. Some people are like “Vikings” who have stiffness and strength in their systems, others are like “Acrobats” or “Ballerinas” who have more laxity in their systems – each has different needs and responds differently to their training. His effectively simple myofascial assessment is definitely something to take into consideration when designing training programs for your clients.

In other words, what are HIS training needs???  . . . Viking warrior man might need some flexibility, maybe just a little.

Vs. HER training needs???? . . . She probably needs more strength and stability, Ballerina girl probably doesnt need more flexibility.

But you always see Viking Warrior doing Viking things, you are rare put to find him in a Bikram Yoga class, just as you will most likely not find Ballerina girl in a powerlifting competition. Do they have to go to these extremes?? NO – but working on the qualities they do not have will help their bodies tremendously!

********

These are just a few of the major lessons I learned at this summit. All of this still has to sink in, I am definitely excited to see the changes that are happening in this industry and proud to be a part of it!

Besides the learning, there was a ton of networking and schmoozing – and the Strength Coach party painted the town red YET AGAIN! It was great to just hang and talk with all the people you read so much about and actually see them off duty!

Thankfully it wasnt all just business, I was actually able to get some quality time to go out and enjoy the lovely town of Providence, Rhode Island with my girlfriend, eat at some great restaurants, and remind everyone that I’M FROM NEW YORK . . . (In case you didnt see my Yankee hat)!      =)

That is it ~ The Perform Better Conference in a nutshell! All in all an awesome weekend, can’t wait for next years!

Stay strong,

Joey

I started Project Vegas back in January -  the results have been phenomenal, and it was definitely an experience I learned from!

“It’s the journey, not the destination.” ~ Cervantes

It is true, it is never the actual destination, but the journey getting there that you learn the most from.  Here is the short story of my own journey – Enjoy!

Start date, Jan 13, 2011

Wt:  227 lbs

BF%:  19%

The above pic was taken January 13th, from this date, I worked on “eating right”, basically cutting out junk food, and eating more vegetables and fruit, drinking a lot more water and green tea. Basically everything that you are “supposed” to do. As far as the workout, I couldnt go as heavy as I wanted, I had an old injury creep up on me, and I know I used it as an excuse, I was lazy and thought I had time before my actual goal date of March 28th.

March 3, 2011

Had a little photo shoot done to see my results so far. Needless to say I saw that my weakness prevailed and my results over the last 8 weeks were very minimal at best!!! I was actually mad at myself for not making it! 8 weeks and this was all I got???

March 3, 2011

Wt:  221lbs

Bf%:  17.5%

Yes my body fat went down ONE percent in 8 weeks, my weight decreased by 6lbs. Not too bad, I am right on par with people who try to lose fat at a “comfortable” pace.  NO, forget that! I need more results FASTER!

Who do I think I am??? What kind of results are these??? NO I DONT WANT TO LOSE FAT AT A “COMFORTABLE” PACE!

I had a conversation with myself  (yes I did, dont act like you dont do it too!!!! LoL!)  and literally told myself to buckle down stop “TRYING” to lose fat and LOSE THE DAMN FAT! Just get your mind right, get focused, you know what you have to do!

Do this for all the others who liked to compare their SIX-PACK to your KEG, Do this for all the people who ever said you were “INCONSISTENT” (you dont work out enough, “why do you always fall off?”, “Ive never seen you be consistent at anything”) . . . DO THIS FOR AMERICA! Do THIS for all those who look up to you and know that you can. DO THIS FOR YOU, DO THIS FOR ALL those who were wondering when you were going to get in shape again!!! JUST SHUT YOUR MOUTH, OPEN YOUR EYES AND JUST FUCKING DO IT! . . .

. . .

. . . So I did . . .

March 28th, 2011

1 Week after – April 6th, 2011

Numbers of the final weigh in:

Wt: 214lbs

Bf%:  14%

To wrap it up – From Jan to the beginning of March I lost roughly 6lbs. In the month of March alone, I lost about 8lbs – The question is . . . how did I do in 4-weeks what originally took me about 8-weeks to complete?

Here is the answer -

SELF-DISCIPLINE.

I left no stone unturned, diet, “cardio”, exercise – ALL BASES WERE COVERED.

I didnt “TRY” to lose weight, I did it.

Get the help you need, if you need someone to kick your ass and hold you to your word, you know who to ask.

Ask me the questions you have to – but stop “trying” and JUST DO IT!

Stay strong,

Joey

P.S.  - Memorial Day is 6 WEEKS away . . .  where do you stand?

Before:

After:

Hey everyone! I’m back with another interesting write up for you all. This is an essay I recently wrote on Dan John’s request after his seminar. He had a lecture that discussed the need for hypertrophy training in individuals as they age. I had some questions for him and he knew I had the answer, he just had to drill it out of me, so he told me to write this essay. I was excited to take on the challenge and I tackled it with full force head on!

This essay revolves around the importance of “hypertrophy” and the role of it in our lives. By hypertrophy I am actually referring to thinking about exercise as “building” your body and not just “toning”. Build your suit of armor to protect yourself for LIFE!

Read on! Let me know what you think!

***************************************************

For:  Dan John

February 9, 2011

Essay by:  Joey Olivo

Forever Young: The Role of Hypertrophy as you Age

Essay based on 2011 Dan John Seminar Presentation at MBSC

The Questions: If the role of hypertrophy increases as we age, then where do strength and power fit in?

Are you saying that we need to work more in the higher rep ranges on the full body movements more frequently as we age?

What was Dan trying to teach?

The Response:

hy·per·tro·phy

1. excessive development of an organ or part; specifically :increase in bulk (as by thickening of muscle fibers) without multiplication of parts

Since the dawn of man, bigger muscles represented youth, vitality, power, strength, survival and success. They are what the women flocked to when seeking a protector, and they are what the men seeked when looking for the strength of a female to bare and raise children. Now fast forward to 2011 American society where obesity and other diseases caused by an increasingly sedentary lifestyle are plaguing the population. Physical weakness is so common that a strong man or woman is considered rare. Anyone over the age of 60 is expected to be frail and weak, why? Can that be prevented? Where did it all go wrong? What can we do to fix it? Is there a fountain of physical youth?

Bodybuilding has been a prevalent force in the health and fitness world for well over 30 years now. I am not too far off when I state that a good 80-90% of people who go to a gym or workout on their own are following bodybuilding style programs. Whether they know it or not is irrelevant, what matters most is: “Is it what they need when they need it?” Hypertrophy is just one particular component of exercise. Strength, power, flexibility and joint mobility are other qualities that have to be addressed as well. When is the need for hypertrophy most relevant in our lives? Is it an absolute necessity? Is there a place for this type of training to be put regularly into our programs? Why? This is a question that I am sure has been on the minds many people for years, especially on “this” side of the industry where we are so caught up in performance training and power development that it is easy to lose sight of the needs in certain populations as they age.

Coach Dan drew a graph that depicted the peak of the “role” of hypertrophy in your training at about age 22. After this “peak” the physical need for hypertrophy drops as you age up until about age 28. As you head into your 30’s you begin to lose muscle mass at an alarming rate therefore the role of hypertrophy training becomes increasingly important as time continues on. According to Coach Dan both hypertrophy and joint mobility follow the same process as we age, from age 30 and on they are elements that need to be addressed more and more. This illustrates the importance of their placement within your personal programming.

In the presentation Dan said “The sign of youth is tight buttocks.” Very true statement, because weak fragile, flat, saggy buttocks will get you nowhere in life fast. There was a study done by Robert Wolfe in March of 2010 titled “The Underappreciated Role of Muscle in Health and Disease” (http://www.ajcn.org/content/84/3/475.full.pdf), just some highlights from this study –

- “ Not surprisingly, individuals with limited reserves of muscle mass respond poorly to stress. For example, survival from severe burn injury is lowest in individuals with reduced lean body mass (13).

- Loss of muscle mass is also known to be detrimental to survival from cancer. For example, in patients with lung cancer receiving radiation therapy, the amount of body protein predicted recurrence. In those in whom body protein decreased, recurrence and, ultimately, survival was worse than in patients who were able to maintain or increase muscle mass (14).”

- “With cardiac and cancer cachexia, the loss of muscle mass is an important determinant of survival.”

- “Sarcopenia, the loss of muscle mass in old age, has a devastating effect on survival and quality of life.” An obvious point, however it is more difficult to recover lost muscle mass in old age than it is to mitigate the harm through acquiring muscle mass while still young.

- “It appears that exercise is more effective at preventing loss of muscle than of restoring lost muscle mass. Whereas exercise interventions in individuals with sarcopenia can successfully improve functionality (57), the reversal of the loss of muscle mass with aging has been more problematic. Further gains in physical strength and function resulting from exercise programs are often less effective in the elderly than would be expected in younger subjects undergoing the same training protocol. “

This research study states quite clearly how the maintenance of muscle mass is paramount to our youth, vitality, longevity and survival. According to Dan John’s Hypertrophy Graph maintenance of BOTH hypertrophy and joint mobility must increase as we age. Janda’s Tonic vs. Phasic principles indicates that “tonic” muscles need flexibility, and “phasic” muscles need the hypertrophy. It is up to us to make these qualities a priority as they are easily lost over time.

Hypertrophy and joint mobility are the fountains of physical youth. How do we apply them? The solutions to hypertrophy are vast. Bodybuilding comes to mind first, but it is only one of multiple avenues that can be taken. You can throw weight overhead with the explosiveness of Olympic lifting, you can grind heavy weight with the force of a powerlifter, ballistically hoist weights with the snap and tension of kettlebell training, or even go for reps with the best machine ever created – bodyweight for resistance. Whatever your method, use it and use it consistently.

Joint mobility encompasses the different variations of flexibility and the mindful movement of the joints through their full ranges of motion. This can be found through yoga, certain martial arts, tai-chi, Z-health joint mobility drills. Anything you choose but move, lift and stretch to keep yourself forever young.

Dan taught us to take care of your big rocks first, groove your movement patterns to check for flexibility mobility and stability, grind the movement to build up strength in the muscles, work the symmetry to look for imbalances then work on explosive movements to maintain power. You have to find where you stand in that process, when in doubt start at the beginning.

“Look with favor upon a bold beginning” – Virgil

The older you get, the more hypertrophy training has to be placed in more consistently throughout your training year. There is still room for strength and power, but the need for building and just maintaining quality muscle tissue is at the top of the list. As you age, continue to build yourself a suit of armor and the other qualities will be more easily attainable. Lift heavy, train hard, live with passion and stay strong!

************************

Hope you enjoyed it!

Joey