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We Build Muscle the Old Fashioned Way - With Sweat and Steel - OSHIIT

These Are the BASIC Rules for Working with Me

 

1) Use Correct Form  on EVERY REP

If for some reason you are unable to do a particular exercise as prescribed and in correct form, then ask about a suitable alternative.

Do EACH exercise EXACTLY as prescribed or don't do it at all.

DO NOT modify the exercise or make up your own version.

DO NOT increase or decrease the range of motion.

The exercises were chosen based on safety and effectiveness when done in correct form. Doing them otherwise may create unsafe conditions. And you won't always feel the problem immediately. Sometimes it can takes weeks, months, even years of doing an exercise improperly before the harm is felt - Usually in a worn out joint or tendonitis, etc. The exercises chosen have been shown to be safe and effective when done as described. I don't know for sure what the short or long term effects of doing them differently will be - and I don't want to use you as a guinea pig to find out.

And if doing it differently doesn't create an unsafe condition, it may still reduce the exercise's effectiveness.

It's not the weight that's important, but the results that count.

Each exercise method is chosen because it works a particular muscle group across a particular range of motion. For example, for most people, squatting deep and not letting your knees go forward will greatly reduce how much they can squat. However, doing so will work the hamstrings and glutes more effectively. Therefore, if I think your hamstrings and glutes need work I will have you do squats in this fashion. If you ignore this and don't squat deep you will be able to squat more, but you will not get the desired results. Remember, it's the results you get from an exercise that's important, not the actual weight you are lifting. I'd much rather see someone using a lighter weight and getting the desired results. The method chosen for doing each exercise is NOT based on showing off how much you can lift, but improving your physique.

And we've all seen it, someone doing curls using their whole body to swing a big weight. And I'm not talking about a little bit of body English such as in cheat curls, I'm talking about using pure momentum to sling a weight that is so heavy they have to let it drop uncontrolled on the negative portion. This has almost NO BENEFIT for their biceps, which is why you do curls. It's their back and hips that are doing all the work. It may impress the other gym rats, but their biceps will never grow doing curls in this fashion. They're wasting their time.

Rep Counter - A personal trainer who just stands there and counts reps without helping you learn correct technique.

I'm there to help you learn correct technique, not just to count reps. While doing the exercises, I will call out the important points for how to execute each exercise in correct form. Even if you are doing the exercise correctly I will still call it out. This isn't because I just like the sound of my own voice; One of my goals is to drill the correct form into your head so that when you workout without me, it's second nature to do it correctly. Believe it or not, I mentally call out the same things to myself while working out. (You're going to be 92 years old in the old folks home muttering to yourself, "head up, back flat, breathe…")

If you are unsure or have any reservations about doing an exercise,
then ASK ABOUT IT before doing the exercise.

 

2) Stop Means Stop!

If I tell you to stop, then STOP. They're are a number of reasons I will tell someone to stop. Some of those include:

  • The weight is too heavy for you to continue in correct form, in which case it would be either unsafe or unproductive to continue.
  • The weight is too light. It would be unproductive to continue. I would rather you stop and save your energy for the next round.
  • There's an idiot walking across the gym doing stick twirls and I'm afraid he's about to knock you in the head (Believe it or not, I've had to stop people on more than one occasion for this).

3) No Headphones while working with a trainer.

It's your trainer's job to tell you when to go, stop, raise your head, etc. For your own safety, you need to be able to hear him. Gyms can be noisy places and it's hard enough to hear without headphones on.

4) Show up on time or call ahead.

Enough said.

5) Keep a water bottle handy.

Most of the exercises are timed. The timing between sets is important if you want to get the desired results. There's generally not enough time to walk back and forth to the water fountain between sets, so keep a bottle of water/sports drink with you.

6) Warm Up and Cool Down.

Warm ups and cool downs are important. DO THEM. The Warm ups help reduce the risk of injury and will also improve your performance. Cool downs will help improve your recovery time. And the better you recover, the faster you can make gains. I also incorporate stretching and balance drills into the cool down. These are also important to your overall health.

7) Breathe!

Only dead people don't breathe. Holding your breath while exerting will cause your blood pressure to rise. Practice breathing while flexing and exerting your muscles.

8) Don't Clench Your Teeth.

Dental work is expensive. Don't damage it. Try to keep your mouth open. This also makes it easier to breath.

 

 

   
doctorAs with any nutrition or exercise program, always review them with your doctor to ensure that they don't interact with or are contraindicated by any medications or medical issues you may have. If you haven't trained for a while, start out slow and go easy. If you are pregnant, have diabetes, blood sugar problems, or any heart issues, you shouldn't do this program as it is very strenuous.
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