Why not go to failure, and go all-out? Just wondering, cos I mean, why would you want to hold anything back? why not give it your all? I’m sure you know what I mean bro.

Cheers.

I enjoyed the replay on the UDT, and when I have an full hour I will get back to the play of the teleconference. I think I have mentioned that I do Chi Kung regularly. As you may know its a Chinese exercise routine that has its own logic. Then again, if I was less flexible while doing the conventional routines, it has lead to more flexibility in that direction. You mentioned the shoulders, well, in one system there is a lot slow concentrated circular movement in the shoulders that has improved my posture some as well.

In fact, I use Chi Kung as my “stretching”. It’s slow and works the whole body by the time you are finished with routine, especially in one system, and there are many. Some are longer, some emphasize the “healing” thing.

As such, there Is interesting You Tube that describes the abdominal area by showing how each of the organs of the midsection work together, and by strengthing each layer from the “inside out”, you develop an iron stomach. I am sure that I am missing the real point, the goal is to get if not a six pack, a tight midsection.

I have a specific question about a change in my routine. However, until then I will try it out for myself. It’s body weight for the time being, and if it starts hurting in negarive ways, I guess i’ll have to hold back closer to square one. Until then, you give some good information. It’ helps alot.

* Proper warm-up…getting sweating a bit BEFORE lifting!
* After the warm-up, do some light stretching
* Keep the workouts intense, lower volume/sets, low rest periods, under 40 minutes
* Stretch hard AFTER you workout!
* Get plenty of rest!
* Workout just 3 days a week, and make sure not to hit the same muscle groups more than once per week
* Push yourself and log your workouts to improve on each workout in some way.
* Go to muscular failure in good form. Partial reps are good to get past a sticking point or plateau.
* After 8 weeks, take a week off and mix up your workouts for another 8 weeks. Keep things interesting!
* Lift the weight you can handle in good from at about 5-7 reps. When you reach 8-10 reps, go up in weight!

Don’ts:

* Workout when you too sore!
* Workout when you are sick or too tired!
* Over-train the small muscle groups! Keep sets to 3-4 on triceps/biceps/calves! 1-2 sets for forearms.
* Use too much weight without a spotter!
* Expect supplements to do all the work you should be doing yourself!

Another reason a good partner is a tremendous help is to push you. It’s extremely difficult to push yourself hard enough (what feels like one rep before failure is actually four reps before failure, as you discover when your partner is pushing you). Plus, if you don’t feel like working out on a given day, well, you’ve scheduled it and your training partner is waiting for you….

The way you can be sure you get coached through every rep of every set of every workout is because YOU’RE doing it for HIM, too.

One caution, though. If you’re friends with your training partner out of the gym, you almost have to forget it during training. You have to be willing to kill each other.

Jon… awesome to hear someone speak so passionately about static stretching. I think a lot of trainers fear the unknown and get too caught up in the text book debate on the subject – most people who put down static stretching are the same ones who can barely touch there toes!

It’s a very powerful weapon. I’m glad you discovered it’s power through action and not by just reading about it.

Thanks