High Performance Core Training by Mike Robertson, M.S., C.S.C.S., U.S.A.W.

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You've been training your abs incorrectly forever. That's right, forever.

But how? Have all of us T-Nation writers missed the "core training" boat? While we as authors hopefully know a little bit about this stuff, the fact of the matter is there's a paradigm shift going on with regards to the functional anatomy of the core, as well as how it should be trained for maximal performance.

I'd be willing to wager that if you take the steps I outline in this article you'll not only be stronger, but you'll have improved posture, better recruitment patterns, be less prone to injury, and live to do a lot more "hanging and banging" in the weightroom than some of your meathead buddies.

Sounds pretty good, doesn't it?

What is the Core?

Let's start off with a basic, working description of what the "core" is. Some will tell you it's just the abs, some will say the abs and low back, and some will tell you it's a whole host of muscles including the gluteals and lats. In essence, while some people are focused solely on the abs, others are focused on how the entire torso and surrounding musculature works together to promote stability.

For our purposes, let's define the core as the superficial and deep abdominal muscles (transverse abdominus, rectus abdominus, internal obliques, external obliques, and quadratus lumborum) along with the superficial and deep muscles of the low back (multifidi, spinal erectors, etc.) We could make this very messy, but let's keep things simple for now.

Core Strength? Or Core Stability?

The "core stability" fad started almost a decade ago, with every trainer under the sun putting his clients and athletes on stability balls and having them crunch their little hearts out.

The line of thinking espoused at that time was that strong abs would help support the back and therefore reduce low back injuries. As well, this smoke and mirrors approach appealed to the masses and gave unqualified trainers a selling point for their one-hour core training class and other "services." But, I digress...

A few years later, we decided that rotation was more important; after all, most sport movements are rotational in nature, right? So, we had people espousing the benefits of "rotational" core training such as Russian twists, Tornado Balls, and a host of other movements that trained the obliques and lateral core musculature.

Now remember, all these exercises were trained to enhance "core stability." But let's back up for a second. Were we really training stability? Or, were we training for strength? Wouldn't stability inherently be describing something that isn't moving or is unable to move? In fact, just check out the definition of stability:

"The state or quality of being stable, especially resistance to change, deterioration, or displacement."

So in other words, when we think core stability we should be thinking about maintaining a certain (hopefully optimal) position versus promoting movement. In this case, what we consider optimal would be a position of "normal" lumbar curve and a neutral pelvis.

As strength athletes, how much do you think we need to train for core strength? I'd argue not nearly as much as we are right now. Think about it like this: When you're squatting or pulling a ton of weight, all you do is get your core super tight and then squat, right? How often do you load up a maximal squat, throw it on your back, and then rotate? Or flex your trunk?

Hopefully not often (at least if you value the health of your spine!). Instead, every movement we train in the weightroom demands that we stabilize our core and therefore our spine. In fact, as current literature seems to suggest, the role of our core musculature is to actually preventmovement at the lumbar spine versus promoting it.

Literature on Core Stability

Let's start off with a quote from Shirley Sahrmann regarding the role of the abdominal muscles:

"The most important aspect of abdominal muscle performance is obtaining the control that is necessary to:

(1) appropriately stabilize the spine,

(2) maintain optimal alignment and movement relationships between the pelvis and spine, and

(3) prevent excessive stress and compensatory motions of the pelvis during movements of the extremities."

Diagnosis and Treatment of Movement Impairment Syndromes, p. 69.

What Ms. Sahrmann is getting at here is when you have the right amount of abdominal or core strength, not only do you stabilize the spine optimally, but you can carry this optimal relationship over to movement (squatting, deadlifting, lunging, etc.).

While it's obvious that very few of us have an optimal relationship at rest, this is magnified more so when we're asked to perform complex or heavily weighted movements (such as squatting, deadlifting, lunging, etc.). Think about it, if you're in poor alignment when you're just standing around, how bad is it going to be when you're trying to move heavy iron?

So what happens when we have weakness of the core? I'll let Porterfield and DeRosa explain:

"Weakness of the abdominal wall results in an increase in the anterior rotary motion of the pelvis (anterior pelvic tilt). The motion increases extension and compressive loading of the lumbar facets."

Mechanical Low Back Pain, p. 137.

If we're looking solely at the spine, the anterior pelvic tilt produced can increase low back pain, but what else can it do? This anterior pelvic tilt puts increased stress on the anterior joint line of the knee, and also puts the hamstring in a position of constant stretch, leaving it open to strains as well.

So not only are you at an increased risk for injury (in both the short and long term), but this position also shuts off your primary hip extensors — the gluteals. While some people still doubt the power of the booty, I'm here to remind you that poor gluteal function is going to negatively affect virtually every compound lower body lift you perform.

Don't doubt the power of the booty!

A Better Model

Now that we're beginning to see how the abs are better suited to preventing movement and increasing stability, where does this leave us? If we know that one segment of our body needs increased stability (in this case, the lumbar spine), it's highly likely that the segments which lie above and below (e.g. the thoracic spine and hips) need improved mobility. (Eric Cressey and I covered the topic of hip mobility from top-to-bottom in our Magnificent Mobility DVD.)

If you don't believe me, take it straight from the man himself, Stuart McGill:

"The most successful rehab programs appear to emphasize trunk stabilization through exercise with a neutral spine while stressing mobility at the hips."

Ultimate Back Fitness and Performance, p. 38.

So if I've totally lost you along the way, here's the three second synopsis:

Hip mobility + lumbo-pelvic stabilization + thoracic spine mobility = healthy, optimal functioning body.

Now, let's give you the tools necessary to get that body healthy and hit some PR's!

Implications on Training

Now that we're on the topic of stability, you're probably thinking something along these lines:

"I squat or pull X amount of pounds without a belt, so I've got great stability!"

Sure, great stability to squat, deadlift, perform good mornings, etc. Hell, that's what I used to think, too! But when we think about it, we've only got one way to stabilize this load: via our spinal erectors. To fully understand this, let's go back to our typical flawed posture that most strength athletes share: an excessive lumbar lordosis, coupled with a significant anterior pelvic tilt. This leads to:

1. Strong, tight erectors

2. Lengthened and weak abdominals (especially the rectus abdominus and external oblique)

3. Short hip flexors (may or may not be weak)

4. Lengthened, inhibited, and weak gluteals

5. Lengthened hamstrings

Now, imagine taking this already flawed posture into a dynamic movement like a back squat. When you add all this up, it tells me you're going to use your low back to stabilize all the weight, and your quads, hamstrings, and even your adductors are going to do all the squatting. Not only is this an inefficient squatting pattern, but it's going to leave you open to a number of possible injuries.

In essence, we've taught our bodies to stabilize in half of the sagittal plane (the low back) because our abs are lengthened and weak, putting them in an inefficient position to produce stability. So what if we got our abs on par with our lower backs? We'd decrease the lordosis of our spine, decrease our anterior pelvic tilt, get our glutes into the game (moving more weight!), reduce the risk of strained muscles, and balance out wear and tear on our joints.

If you ask me, that sounds pretty sweet!

Now, let's take it a step further, because we've still only discussed stability in one plane. What if we strengthened our quadratus lumborum and obliques to provide stability in the frontal plane? And our obliques and deep back musculature to provide stability in the transverse plane?

Now, my friend, you've built the stability to move some serious weight in the healthiest, most balanced posture imaginable. But how do we do it? The key is a step-by-step progression that provides you with all the tools necessary to fix the problem at hand.

The Program

The program I've outlined is much like a geographic map: it's going to give you the basic idea of how to get from Point A to Point B. However, what it's not going to do is give you the exact directions to get you there. Why? For one reason, we're all starting from a different point. I wouldn't give you directions to travel from Indy to Chicago if you were starting in Detroit, would I? Instead, I challenge you to know where you're going and to find the most efficacious route for you to get there.

Phase I — Basic Re-Training (emphasis on core stability, T-spine and hip mobility, and glute activation)

Our first goal is to re-educate our core muscles to do what we want them to do. Very simply, most of us will need to make wholesale changes to our abdominal training, putting an emphasis on stability.

I covered a ton of exercises and progressions in my Core Training for Smart Folks article, so if you haven't read that, it's a great starting point. As well, the pillar bridge (pictured below) is another great isolation exercise for the core.

Don't get lulled into the "more time is better" mantra. Instead, focus on posteriorly tilting the pelvis and squeezing the glutes hard throughout. On the side bridges, make sure to keep the hips up, pelvis tilted posteriorly, glutes tight, and the body in a nice straight line.

Pillar Bridges (Side and Front)

Along these same lines, it helps to add in exercises that force our abdominals to work as stabilizers. If you can front squat properly, that would be a great option; however, I'd imagine since you're reading this you'll probably need something more remedial! Instead, try out the plate-loaded front squat that I learned from my colleague Bill Hartman:

Plate-loaded front squat

The beauty in this exercise is the simplicity. By putting the load out in front of your body, you have to use the abdominals to stabilize. Remember, the goal here isn't to see how much weight we can use, but rather to challenge the abdominals' role as stabilizers and strive to maintain optimal low back and pelvic position. If you can't do this, either shorten the range of motion or use less weight!

Phase II — Taking optimal positioning to "simple" upper and lower body exercises

This article wouldn't be too exciting if I simply listed and described a bunch of isolation core movements. Not only would it be boring, it would be impractical, too! The following exercises are great for training economy because you'll not only be training your core but big muscle groups as well.

The first exercise is the two-point row; it'll challenge our stability in the transverse (rotational) plane. You're going to set up with a dumbbell in your hand and your legs and torso as if you're going to perform a Romanian deadlift. From here, brace the core and perform a row. It's really that simple! The most important facet of this exercise is to not allow rotation while raising or lowering the dumbbell.

Two-point row

The single-arm military press is very similar to the two-point row: we're preventing movement versus creating it; however, this time we're preventing movement in the frontal (side-to-side) plane. Grab a dumbbell and set your feet shoulder-to-hip width apart. With the dumbbell resting on the shoulder, brace the core and drive the dumbbell overhead. The key here is not to allow any side-bending throughout the movement; keep the core tight!

Single arm military press

The Zercher squat is another great exercise to include during this time because it really loads our anterior stabilizers (our rectus abdominus) versus the spinal erectors (think movements like good mornings and squats). While Zercher squats can be brutally painful, they can be brutally effective as well.

Load up a barbell in the rack and set it on a set of low pins or catches. Placing the bar in the crook of your elbows, lift it out and set-up with a moderate squat stance. Brace the core, sit back to the proper depth (you know where it is), and then return to the start.

Zercher squat

Finally, single-leg work is another great option at this point in time. Single-leg movements not only allow for optimal positioning, but they can really blast your legs as well! While performing any single-leg exercise (lunges, step-ups, or Bulgarian squats), focus on staying tall, keeping the core tight throughout, and pushing through the heel to activate those glutes. Trust me, once you figure out how to do these movements correctly you'll realize what you were missing out on!

If the single-leg exercises aren't quite challenging enough, try this variation I learned from Mike Hope and Joe DeFranco. Adding chains to the bar will greatly increase the stabilization properties of the core.

Finally, just focus on "bracing" hard on every movement you perform — it doesn't have to be an "ab dominant" exercise to train your core musculature. Focus on staying tight no matter what exercise you're performing.

This isn't meant to be an all-encompassing list of exercises; rather, it's enough food for thought so that you can see how certain exercises force you to stabilize in various planes of motion.

Phase III — Taking optimal positioning to complex exercises

At this point in time, you should have improved mobility around the hips and thoracic spine, improved stiffness in the rectus abdominus and external obliques, and those glutes should be firing like nobody's business. Now the only thing left to do is get back under the iron and re-groove your squat and deadlift patterns!

Now, if I may give a word of caution here: please don't jump right back into maximal loading! Your body has changed! You've fixed it for the better, and movements that used to be old hat are going to look and feel different. Start off with a moderate-to-light weight and work on re-grooving the movement. Chances are, even if you haven't performed these movements for quite some time, they're going to feel really, really good!

Here's a good example: I've been following this exact style of program myself for the last two months, and hadn't squatted or deadlifted for that entire time. The first time I squatted I ended up doing speed work with a weight that I would've normally used as a work set. And the pulls? The following week I worked up to a raw PR with a ton left in the tank. Not only did it feel like I had rockets in my ass coming off the floor, but the lockout was smooth as silk to boot. I think there might be something to all this...

Wrap-up

I hope you can see that there's a lot more to training the core than we once thought, and it can be a hell of a lot more fun than what you've been doing up to this point. The days of banging out a few crunches have come and gone. Use the ideas and examples I've included here and reap the benefits!

To purchase Mike's “Magnificent Mobility” DVD, check it out at the Biotest store here.

About the Author

Mike Robertson, M.S., C.S.C.S., U.S.A.W., is the Director of Custom Athletics and President of Robertson Training Systems in Indianapolis, Indiana. Mike received his Masters in Sports Biomechanics from the Human Performance Lab at Ball State University, and has been a competitive powerlifter for the last five years. To contact Mike or sign-up for his newsletter, please visit his web page at www.robertsontrainingsystems.com.

© 1998 — 2006 Testosterone, LLC. All Rights Reserved.

http://www.t-nation.com/free_online_article/sports_body_training_performance/high_performance_core_training

Core Training for Smart Folks by Mike Robertson

Bodybuilders and Powerlifters Unite

A few weekends ago, I had the privilege of presenting a full-day seminar on how posture relates to performance at the Poliquin Performance Center in Chicago. I was glad to learn that not only were people more cognizant of how important posture was, but that posture actually played a significant role in the performance of their lifts.

On the other hand, I also learned that quite a few people are so focused on one topic that they've totally missed the boat on others!

For example, T-Nation has published a couple of articles of mine about the benefits of glute activation work. However, the other half of the equation is getting your abdominals brutally strong. This is where most everyone seems to fall off the proverbial wagon. The goal of glute activation work isn't just getting the glutes firing; it's actually fixingthe postural flaws that cause lack of glute firing, most notably excessive lordosis of the lumbar spine and anterior pelvic tilt (APT).

Now, I'm constantly judged on two different ideals: Those of powerlifters and those of bodybuilders. For the powerlifters, you're never quite strong enough. For the bodybuilders, you're never quite lean enough or never quite big enough. But what if I told you I can help you improve the appearance of your mid-section while simultaneously improving the performance of your lifts? Sounds pretty cool, eh?

Let's look into the functional anatomy to see what I've come up with...

Functional Anatomy

When we discuss the abdominals, we're essentially discussing four muscle groups: the rectus abdominus, external obliques, internal obliques, and transverse abdominus. Each has specific individual roles, but let's keep things brutally simple here:

Rectus abdominus – Trunk flexion, posterior tilting of pelvis

External obliques – Contralateral rotation (unilateral), ipsilateral side bending, trunk flexion or posterior tilting of pelvis (bilateral)

Internal obliques – Ipsilateral rotation, ipsilateral side bending, trunk flexion

Transverse abdominus – Abdominal "hollowing"

Our current line of thinking when examining the ab muscles is geared toward producing motion (e.g. rectus abdominus contraction leads to trunk flexion). However, Sahrmann states in her book, Diagnosis and Treatment of Movement Impairment Syndromes, that a significant role of the lower rectus abdominus and external obliques is actually preventing motion, or promoting stability of the lumbo-pelvic region.

So, while many of you are focusing the majority of your ab training on trunk flexion movements (e.g. crunches), you should be working on the opposite movement: posterior tilting of the pelvis. This allows us to function from a more efficient position biomechanically.

So now that we know the functional anatomy, we need to critically examine how most athletes are performing their ab work. I bet that quite a few of you are still doing a few sets of bent-knee crunches and calling it a day! Simply put, if you have a traditional bodybuilding or powerlifting posture (APT/excessive lumbar lordosis), you need to get cracking on strengthening your external obliques and lower rectus abdominus.

The Revenge of Paul Chek?

Now, I know that some of you are going to think I've fallen off the wagon and gone all Chek-style on you, but let's examine what's really going on.

First off, we're not talking about simple abdominal hollowing; what we want here is posterior tilting of the pelvis. The transverse abdominus (TVA) hollows; the external obliques and lower rectus produce posterior tilt.

Yes, it's true whenever you perform one you get the other to some extent, but there's a difference. Just keep the end goal in mind: improved posture and better performance.

As well, I'm in no way telling you to practice these movements under load (squatting, deadlifting, etc.)! The goal is to improve your static posture so that you produce better movement. Sucking in before you squat or deadlift not only puts you at an increased risk for injury, but is fundamentally wrong.

Why would you want to correct static posture in a dynamic movement? It makes much more sense to approach it the other way, e.g. fix the static posture and then allow dynamic movement to occur naturally.

Implications on Physique and Performance

Why do the exercises I've outlined below? I'll give you three reasons:

1) Improved recruitment

This is probably the most overlooked aspect of proper core training. While everyone has been caught up in simply activating the glutes, they're only fighting half the battle. I'm not telling you to stop the glute activation/strengthening work, but why not strengthen the lower abs/external obliques as well?

The goal here is to decrease the anterior pelvic tilt/lordosis in static posture so that when you take that posture into dynamic movement, you get better glute activation. Better glute activation very simply means more weight when you squat or deadlift. Whether you're a powerlifter, bodybuilder, or just an average Joe who wants a better physique, those things alone should convince you to try out some of these exercises.

2) Improved physique

I don't know about you, but since I work out, I feel like I should be rewarded with a physique that makes me look like I work out. Regardless, when you start to develop that APT/excessive lordosis posture, you get the appearance of having a bigger "gut" than you should.

Therapists trained in Rolfing call this a "spilling" of your guts or organs, or "shortening the core." While other weight trainers understand that this is a functional thing that allows more weight to be moved, to the lay public it flat-out looks like you have a fat stomach!

Simply put, training the external obliques and lower RA will not only strengthen your abs, but give you a more aesthetically pleasing look to boot.

3) Decreased risk of injury

A huge lordosis and/or APT can lead to a myriad of injuries: low back pain, pulled hammies, anterior knee pain, etc. This very simple aspect of your training can go a long way to preventing these injuries.

The Test

Many of you may be thinking, "My lower abs and obliques are super strong. I don't need this program!"

Okay, tough guy, time to put your money where your mouth is. Take this one simple test. If you pass with flying colors, I won't harp on you any more about proper core training. But, if you fail miserably (which I'm betting you will), you have to give some of these exercises a solid go. Fair enough?

The leg lowering test is probably the single best test of lower abdominal and external oblique function when it comes to stability. Here's what I want you to do:

Lie on the ground (ideally with your shoes off) and fold your arms in front of your body in the "genie" position. Flex the knees and hips to 90 degrees, and then roll your legs up in the air and straighten them (extend the knees) so your legs are perpendicular to your upper body.

Leg Lowering Test

Posteriorly tilt the pelvis and flatten your spine to the ground. While holding this posteriorly tilted position, slowly lower your legs and feet with a tempo that allows them to reach the ground after 10 seconds. If you feel any rounding whatsoever (your low back starts to arch or come off the ground), that's the cutoff point of the test.

You may want to videotape it or have someone give you feedback to see the angle at which your back arches or comes off the ground. Simply put, if you can't do this with your shoes off, you need to do some serious work! If you passed this version, try again with your shoes on and record your ending position.

I've put quite a few people through this test, and even some of the buff guys and athletes I've trained fail miserably. It's not a natural movement for most, and most definitely something that needs to be trained if we're to achieve optimal function.

Now, if you didn't do so hot, don't think I'm going to leave you hanging. Start off with the basic exercises I've outlined below and slowly work your way through the progressions. Your body will thank you!

Lower Rectus Exercises

The Dead Bug Series

While I'm sure you want to know the most difficult exercises possible, humor me by starting off with the most basic of exercises and building your way up to the most difficult ones, okay? If you need any incentive, remember how the leg lowering test just kicked your ass!

The first exercise is the dead bug. There are four variations, but I'm only going to describe the first one. Once you figure that out, the pictures below should explain the subtle variations that follow.

To perform the dead bug, start by lying on your back with your knees bent and feet flat on the floor. Instead of simply hollowing the stomach, think about posteriorly tilting your pelvis by activating the lower rectus abdominus and external obliques. (It may help to place your fingertips on your obliques to get them to fire.)

While maintaining the flat back/posterior tilt position, extend one leg out until it hovers just above the ground, then return to the starting position. Alternate legs for the necessary number of reps.

Now, believe it or not, some of you won't even be able to perform this first movement correctly! If so, follow the same steps, but instead of taking your leg/foot down toward the ground, just lower the foot to the point where you feel like your back is going to come off the ground, then return to the starting position. As you get stronger, you'll be able to improve your range of motion (ROM).

Dead Bug 1

Dead Bug 2 (arm movement with legs)

Dead Bug 3 (knees/feet start in air at 90 degrees)

Dead Bug 4 (same as 3, arms move with legs)

Single-Leg Lowering

This exercise is a little tougher than the original dead bug, but not by too much. Start in the same position (supine with hips/knees flexed and feet flat on the floor). Extend one leg so it's straight up and perpendicular to the body, and then posterior tilt and lower the leg all the way to the ground.

Much like unilateral work for the upper or lower body, if you have one side that's weaker than the other, perform all the repetitions on that side first before switching.

Single-leg lowering

Double-Leg Lowering

While I'm typically not a fan of training simply to beat the test, this is a pretty good exception because it's a functional and hard movement!

All you're going to do is set-up just like you're taking the leg lowering test and perform repetitions, maintaining that posterior tilt for as far down as you can go. I'd start off with low rep sets (3-5) until you get those abs up to par!

Double-leg lowering

Dragon Flags

Let's get one thing straight: If you can't consistently and repeatedly smash the leg lowering test (or double-leg lowering exercise), you have no business even trying dragon flags! This exercise, along with the straight leg raise, are the toughest ab exercises you're going to perform.

Lie on a bench, grabbing it with your hands at approximately head level. From here, press your entire body up in a straight line, with your upper back (not your neck!) supporting your weight. Keeping this nice straight line and a tight posterior tilt, lower the body under control as far as you can go.

It may just be me, but I'm assuming ankle weights are a long way off!

Dragon Flags

Hanging Leg Raise

The hanging leg raise is one of those exercises that everyone wants to do for two reasons:

1. They look cooler than crunches.

2. They totally smoke the abs!

But herein lies the dilemma: Most people don't do them correctly! Remember, the goal here is most definitely not strengthening the hip flexors.

To perform hanging leg raises correctly, grab a chin-up bar with legs straight, then posterior tilt the pelvis. From here, slowly and under control bring the knees to the chest, maintaining the posterior tilt throughout. Lower under control to the starting position.

When you can do multiple sets of 12-15 with no problem, feel free to give the straight-leg version a try.

Hanging Leg Raise – Knees Bent

Tips

Now that we've talked about the lower rectus exercise menu, let's discuss some tips to get the most out of these exercises.

First and foremost, keep in mind that proper execution of these exercises is absolutely critical! If you aren't able to maintain a posterior tilt throughout the movement, you need to get your ego in check and try an easier exercise. Once you get the basics down, then start challenging yourself with tougher variations.

Remember that we're posteriorly tilting, not just hollowing! Yes, it's true that any time we posteriorly tilt we're also going to get some hollowing, but that's not the intended goal. Focus on using the proper musculature throughout the entire set!

It can (and probably will) help to statically stretch the hip flexors prior to performing these movements. More on this topic below.

Miscellaneous Odds and Ends

Now that we've covered the major topics, let's touch on a few odds and ends.

1) Get some ART!

ART stands for Active Release Techniques. Just as the hip flexors can inhibit the gluteals via reciprocal inhibition, they can also decrease the firing/recruitment of the synergistic muscles (e.g. obliques and lower rectus) via synergistic dominance.

Now, you can stretch and stretch those hip flexors all you want, but if you have any adhesions, scar tissue, or flat-out shortness of the muscle, you need to have it worked on to restore the full length of the musculature. Simply put, if you haven't had any ART done on your psoas, iliacus, rectus femoris or TFL, get it done!

2) When doing upper rectus work (e.g. crunches), do it right!

I'm sure some people are going to fly off the handle after reading this and say, "Mike Robertson says not to do any trunk flexion work!" No, that's not what I'm saying. I just want you to prioritize different aspects of abdominal training for a while (e.g. the movements I've outlined above).

Now, when you do include trunk flexion work, think about trying to pre-tense both the lower rectus and external obliques via a posterior tilt. Not only will it make the movement that much more difficult, but you'll elicit greater contractions from the muscles you want to get stronger!

3) Respect key training principles.

There are two specific principles in training I'm not sure enough people understand yet:

A. You can change the priority of an exercise by where you place it in the training day.

B. You can change the priority of an exercise by where you place it in the training week.

So, an exercise that's placed first on Monday (bench press for 99% of the population) is going to get the largest training effect. An exercise that's placed last on Friday (abs for 99% of the population, if they even make it to the gym!) is going to garner the least training effect.

Simply put, if you want and/or need to prioritize your ab training, respect these principles and plan accordingly.

4) Modify your behavior.

I'm not going to harp on this topic too much, but here's the money statement: If what you're doing for extended periods on a daily basis is negatively affecting your posture, you need to fix it!

In other words, if you're sitting at a desk all day, find a way to get up and move around. It's really not that difficult when you think about it. Behavior modification is every bit as important as the training you're doing.

Just remember that even if you're training four days a week for an hour or more, that's still only 2% of your week. What you do when you're working, sleeping, etc. is going to have at least as much bearing on your posture as anything you do in the gym.

Conclusion

Before you mindlessly blow through another set of old-school crunches, think about all the benefits of intelligent core training. Whether you want a better body or a better total, the exercises I've outlined here will get you there faster!

About the Author

Mike Robertson, M.S., C.S.C.S., U.S.A.W., is the Director of Custom Athletics and President of Robertson Training Systems (www.robertsontrainingsystems.com) in Indianapolis, Indiana. Mike received his Masters in Sports Biomechanics from the Human Performance Lab at Ball State University, and has been a competitive powerlifter for the last 5 years. To contact Mike or sign-up for his newsletter, please send an email to mike@robertsontrainingsystems.com.

© 1998 — 2006 Testosterone, LLC. All Rights Reserved.

http://www.t-nation.com/free_online_article/sports_body_training_performance/core_training_for_smart_folks

Question of Nutrition: Vol 3 by Dr. Jonny Bowden

Question of Nutrition: Vol 3
by Dr. Jonny Bowden

Pomegranate: the Hard Data

Q: Recently, pomegranate has been called a "natural Viagra." What's up with that?

A: What's "up" with that — pun intended — is that rats fed pomegranate extract in a research environment start showing spontaneous randy behavior. The researchers believe that the high antioxidant content of pomegranate juice may help protect against the physical damage that can cause erectile dysfunction.

A human study by Christopher Forest, a researcher at the University of California in Los Angeles, showed that men who drank just one eight-ounce glass per day for a month were able to get erections easier, perhaps because it leads to a boost in blood supply to the male genitals. It does this by raising levels of nitric oxide, which relaxes blood vessel walls.

So, yeah, go ahead and drink up!

Pomegranate: The true passion fruit?

HFCS BS

Q: Check this site out. It looks like high-fructose corn syrup is getting a PR boost. Is HFCS really the "sweet surprise" that the site claims, or is it as bad as we thought?

A: The Corn Refiners Association, representing the makers of high-fructose corn syrup, is indeed fighting back after years of bad publicity. The commercials are everywhere. Here's the first one. The second, in which a hot chick offers a doofus guy an ice pop and he stutters, "But, duh, this has, like, high-fructose corn syrup," doesn't appear to be available online anymore. Which is a shame.

I especially love it when she patiently explains to him in her best "talking to a slow adult" tone that high-fructose corn syrup is natural 'cause it's made from, gosh, corn! And it's perfectly fine "in moderation." Silly boy. (If you put "high-fructose corn syrup" into the search engine on YouTube, you'll find some wicked parodies of the ads.)

Well, if that foxy lady offered me a poisoned mushroom I'd probably fall for it, but the facts don't change, and high-fructose corn syrup is the same dreadful crap it's always been. But, since it is the subject of massive confusion, I'll try to clear things up. Several issues are in play here, and they overlap.

First things first: In the beginning there was plain old table sugar, also known by its scientific name, sucrose. Sucrose is a disaccharide, meaning it's a blend of two simple saccharides, or sugars, in this case glucose and fructose.

Take a molecule of glucose and a molecule of fructose, link them with a chemical bond, and you've got yourself a molecule of sucrose. Put a bunch of those molecules together in a bowl, place the bowl on the table at the IHOP with a little spoon, and you're in business.

Now, it's pretty much a given that a high intake of sugar is bad for you, and a list of all the reasons why would fill this whole column. So let's save that for another day. What's interesting for our purposes today is that a fair amount of research has been done investigating exactly which of the two components of table sugar is worse for you. And fructose is the hands-down "winner."

Don't misunderstand me: The fructose found naturally in an apple is absolutely fine. But the difference between fructose in an apple and fructose in a soda is the difference between a beautiful fur coat on a wild fox and that same fur on the back of a fat lady at the opera. It's gorgeous on its original owner. On the lady, not so much.

In its original setting, fructose is surrounded with healthy nutrients, phytochemicals, and fiber. When it's extracted and made into a liquid sweetener, it's a nightmare.

Interestingly, fructose doesn't raise blood sugar very much, leading to the absolutely boneheaded idea — popular for a while — that it's a "good" sugar for diabetics. Fructose has now been shown in studies to lead to insulin resistance. It's also the sugar that most raises triglycerides, a serious risk factor for heart disease. In short, it's bad news.

Something else to consider: Table sugar used to be expensive. The average Joe could afford it, of course, but for food manufacturers wanting to sweeten products it was a high-ticket item. So its prohibitive cost was one reason you didn't find sucrose in every single food item we bought. Even Cokes and Pepsis only came in eight- or 12-ounce sizes.

Then, because of situations that involved all sorts of political wheeling and dealing and resulted in both sugar tariffs and corn subsidies, manufacturers were highly motivated to find a solution to the problem of expensive sugar. Enter high-fructose corn syrup.

Take a subsidized crop like corn, perform a bunch of chemical operations on it, and voilà, you had something that was even sweeter than sucrose at a fraction of the cost. It could be added to virtually everything on the table, making those items tastier and, of course, more profitable.

Now here's where it gets tricky. Chemically speaking, high-fructose corn syrup really isn't that different from table sugar. In case you didn't take your gingko this morning and have already forgotten the first paragraph of this story, sucrose is 50 percent fructose and 50 percent glucose. High-fructose corn syrup, at least the most common kind found in soft drinks, is 55 percent fructose and 45 percent glucose.

It's not a huge difference, but the problem is that it's everywhere, including foods that were never sweetened before. It's the major sweetener found in soft drinks (it's been used in Coca-Cola since 1985, for example), which constitute a double-digit percentage of the calories we consume as a nation. One form of it, which is used in baked goods, has an even higher percentage of fructose.

Thus, we're now consuming more fructose than ever. Even though HFCS is only slightly higher in fructose than table sugar, people who drink a lot of soda can easily consume 20 to 30 grams of additional liquid fructose each day.

The Corn Refiners Association's pro-HFCS ads make two arguments:

• It's no worse than sugar. Okay, maybe, but that's like saying Salems are no worse than Marlboros.

• It's natural because it's made from corn. Maybe so, but so is ethanol, and I'm not drinking that either.

OD on Vitamin D

Q: The info about vitamin D in your first Testosterone interview was fascinating. So, what's the prescription here? Do we need to supplement more with vitamin D in the winter? And how much sun is safe in the summer?

A: If you're a model hanging out all day at the pool at the Delano Hotel in South Beach in August, you can probably skip the supplements that day. But for the rest of us, I think vitamin D supplements are a good idea, even in the summer.

Okay, she's not really in South Beach, but who cares?

Studies clearly show that 2,000 IUs a day is completely safe, and even the very conservative Institute of Medicine considers 2,000 IUs a "safe upper limit." Off the record, most nutritionists think the safe upper limit is way higher. After all, the body can easily make 10,000 to 20,000 IUs a day in the sun without toxicity. But for legal and political reasons, they aren't going to buck the system by recommending more than what the IOM considers completely safe.

So let's be conservative and go with 2,000 IUs. The possible benefits here are just so high, and the potential risks so low (and nearly all theoretical anyway), that I can't see any reason not to keep popping those little Tic Tac-size pills in the summer, unless you're exposed to a ton of sun on a daily basis.

As far as how much sun is "safe," it depends on whom you ask. On one side of the argument you have mainstream medicine warning you to slather SPF 45 on your body every time you venture out for a Starbucks, unless you want to die of skin cancer. On the other side you have some mavericks and pioneers who think we're being way too sun-phobic. I happen to agree with the latter group.

But make up your own mind. Read The UV Advantage by Michael Holick, Ph.D., M.D., a professor of medicine and dermatology who was fired from his post at Boston University after publishing his book.

Or read Your Best Health Under the Sun, by Al Sears, M.D.

Neither of these guys advocates going back to the days of lying out all day unprotected with tin foil around your face, but they do think we've gone just a tad overboard with our fear of sun exposure.

Best Nut for Health Nuts

Q: Is there a best nut to eat? I've heard that peanuts are the worst because of allergens. Are walnuts, almonds, or macadamias the best?

A: Peanuts aren't actually nuts; they're legumes. And they're perfectly good for you ... unless you have an allergy. If you have a really serious allergy, they can kill you. Other than that, they're fine. They have some potassium, a couple of grams of fiber, some iron, and even some resveratrol, the anti-aging compound most abundant in red wine and the skin of grapes (not to mention some highly concentrated supplements).

Walnuts, almonds, macadamias, pistachios, cashews, hazelnuts, and pecans are all real nuts, and all of them are great for you, unless you're one of the many people with nut allergies. All of them have excellent nutritional profiles, even though the nutrients are different from one to the next.

Walnuts are a significant source of omega-3 fats. Most of the fat in the other nuts, as well as in peanuts, is monounsaturated, the same kind found in abundance in the Mediterranean diet.

Hazelnuts contain beta-sitosterol, a plant sterol that lessens the symptoms of benign prostrate hyperplasia. Cashews are loaded with minerals and have a respectable five grams of protein per ounce. Pecans also have a ton of minerals, along with about three grams of fiber per serving. Pistachios have one of the highest phytosterol concentrations of any snack food, and also perk up the immune system for good measure. Finally, Brazil nuts are one of the best sources of selenium on the planet. Selenium is a superstar mineral and powerful antioxidant that's been associated with lower rates of cancer.

So the bottom line on nuts is this: They're all good. Several of the most important long-term research projects, including the Iowa Women's Health Study and the Nurses Health Study, show a consistent 30 to 50 percent lower risk of heart disease associated with eating nuts a few times a week.

Mix and match to taste. Just remember that they're loaded with calories, so it's important to watch your portions!

The Other Way to Juice

Q: Over the years I've tried juicing several times (veggies, not 'roids) but in the end I always quit because I just don't like the taste. What do you think of juicing? And do you have any favorite recipes?

A: I think it's a quick and painless way to get a ton of vitamins, minerals, enzymes, phytochemicals, and other assorted good things you might not consume without juicing.

If you're clever, you can disguise some of the tastes you dislike. Use some apple or pear as a base, for example, and you can easily hide the flavor of a stalk or two of nutrient-rich broccoli.

The only thing you lose when you juice is the fiber in the vegetables and fruit. That's a big loss, but you can make up for it with diet and supplements. It's a fair trade-off for a lot of people because of the incredible nutrient concentration in a glass of fresh juice. (Make sure it's really fresh; the nutritional components deteriorate quickly, so you want to drink it almost immediately after making it.)

Another concern: If you're diabetic or insulin-resistant, you have to know that juices heavy on fruit or carrots can raise your blood sugar a lot.

Finally, remember that many fruits and vegetables contain carotenoids and other valuable phytochemicals, which are best absorbed with a little fat. So take some fish oil caps with your veggie and fruit juice, or throw in a squirt of Barlean's Organic Flax Oil. You'll never notice the taste, and you'll absorb the nutrition better.

Favorite combinations for me include:

Pear, celery, cucumber, ginger

Apple, spinach, carrot, ginger

Red pepper, apple, radishes, tomato, frozen cranberries

Mix, match, and experiment.

The Magical Fruit ...

Q: I've always avoided beans because of their carb count. But in your book, The 150 Healthiest Foods on Earth, you mention that beans are the ultimate blood-sugar regulator. So are beans good or not? Is there a "best" bean?

A: Beans are great. Remember, it's not just about the carb content, but whether they're "fast-burning" or "slow-burning" carbs. Beans burn so slowly that if you eat them on Monday morning your blood sugar doesn't go up until Tuesday night. Okay, I'm kidding, but they do digest a lot slower than most other carbs. Part of that is due to the fiber — anywhere from 11 grams to 17 grams in one serving— which you can deduct from your total carb content.

There are all kinds of compounds in beans that appear to inhibit cancer cells from multiplying, or protect the cells from certain kinds of genetic damage that can lead to cancer. One study showed that men who consumed the most beans had a 38 percent lower risk of prostate cancer. In the Nurses Health Study, women who consumed the most beans or lentils had a significantly reduced frequency of breast cancer. And it only took two or more servings a week to get that benefit.

I consider different types of beans pretty much interchangeable from a nutrition point of view, although some, like adzuki beans, have more fiber than others. All of them are good, but if you're buying the canned kind, make sure to read the label and check for sodium content and added sugar. Some brands are loaded with both.

One dissenting opinion on beans in general that's worth mentioning comes from my respected colleague Loren Cordain, Ph.D., of The Paleo Diet and The Paleo Diet for Athletes fame. He's concerned about substances in beans called lectins. Lectins are a mixture of protein and carbohydrate that aren't digested and broken down and can bind with any tissue in the body, creating problems in susceptible people. So all beans and legumes are on Cordain's "avoid" list, along with grains.

I think Cordain is really smart, but I'm not sure I agree with all of his recommendations. Obviously, some people might have a problem with beans, but if you're not one of them, I think they're fine. (For what it's worth, eggs are also on Cordain's "avoid" list.)

Final thought: Eating beans is one of the nutritional habits shared by people in three of the four "blue zones" — the parts of the world where people live the longest. That's from the book by Dan Buettner, who looked at the common diet and lifestyle practices of the people who live in those regions and enjoy the longest, healthiest lives on the planet.

About the Author

Jonny Bowden, Ph.D., CNS, is a board-certified nutrition specialist and a nationally known expert on weight loss and nutrition. He has a master's degree in psychology and counseling and a doctorate in nutrition, and has earned six national certifications in personal training and exercise. His books include: The 150 Healthiest Foods on Earth, The Most Effective Natural Cures on Earth, and The Healthiest Meals on Earth. For info on Dr. Bowden and his books and to sign up for his free newsletter, visit his website.

Sources:

1. Khan, MS, PhD, Alam, Safdar, MS, Mahpara, Ali Khan, MS, PhD, Mohammad Muzaffar, Khattak, MS, Khan Nawaz, and Anderson, PhD, Richard A. "Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes." Diabetes Care 26(2003): 3215-3218.

© 1998 — 2008 Testosterone, LLC. All Rights Reserved.

The Truth About CrossFit by Chris Shugart

"Was I in the right place?" I asked myself for the second time that day.

The little street near Southern Methodist University in Dallas was an incongruous blend of old houses and new bars teeming with college kids. It was 9 p.m. and the sun had set, making it impossible for me to read the street numbers. Finally I pulled over next to a bar called The Green Elephant to look at my directions again.

And that's when I saw them, a handful of men and women lunging down a long corridor holding Olympic bars over their heads. A well-built young man held a timer and appeared to be either encouraging them or yelling at them.

I'd finally found CrossFit Dallas Central, one of 650 CrossFit affiliate gyms.

Later I learned that the athletes — which included members of the SMU lacrosse team — were performing what the owner of the facility called a "single-movement mindfuck." This group was on their 28th minute of overhead walking lunges, the only exercise in that day's workout. The record was 400 meters in 20 minutes flat. The sweat poured.

Earlier that day, at 6:45 a.m., I'd had the same experience, driving around an industrial-warehouse district in Plano looking for building numbers in the dark. That time, instead of lunging lacrosse players, I was clued in by a man running by my truck wearing a weighted vest. I followed.

Ripping the vest off, he walked through a door with me close behind. CrossFit Plano was small but well-equipped with the standard markers of the "CF" gym: bumper plates, Olympic bars, kettlebells, dumbbells, gymnastic rings, climbing ropes, tractor tires, bands, Concept II rowers, medicine balls, pull-up bars.

The runner dashed into the next room and began to do kipping pull-ups. I learned later he was doing "Murph": a one-mile run in a vest followed by 100 pull-ups, 200 push-ups, 300 body-weight squats, and another one-mile run, all done against the clock.

This "WOD," or Workout of the Day, was named after a Navy Lieutenant and CrossFit enthusiast killed in Afghanistan. Most other WODs are given girl names, like they used to do with hurricanes.

I was there to learn the truth about CrossFit, the training phenomenon dubbed "one of the fastest-growing fitness movements on the planet" by the Business News Network. Later, I'd do interviews with CF fans and critics, make phone calls, and read everything I could find online. But I'd start by driving to Dallas and doing CrossFit ... twice in one day.

This is what I learned. This, as I see it, is the truth about some of the most controversial aspects of CrossFit.

The Truth About CrossFit's Training Goals

"CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains," says founder Greg Glassman in the Foundations document. Those domains are: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

CrossFit coaches like to point out that even champions in certain sports have huge gaps in their fitness, as defined by the above 10 domains. Ironman competitors score high in some areas, low in others. The marathoner dominates cardio endurance but he isn't strong. The powerlifter is strong, but often has very low endurance and can't do a single pull-up.

If your goal is to specialize and compete in one sport, then CrossFit isn't for you. Instead, the goal of the CrossFitter is to become "competent" in all 10 domains. He may never be a top gymnast but he will develop great body control. He may never win a marathon, but he can enter a 5K without training for it and finish near the top.

Troy Dodson, owner of CrossFit Plano, says that for the CrossFitter, fitness itself is the sport. Indeed, CrossFit draws a lot of ex-athletes, and the CrossFit Games are growing in popularity and pulling big-time sponsors. If it sticks, CrossFit competition will join a distinguished list of training methods that eventually became competitive sports, including Olympic lifting, powerlifting, and strongman.

The CF goal of overall fitness, "functional" strength, and all-around preparedness has attracted many law-enforcement agencies, military and firefighting units, and martial artists who like the "train for the unknown and unknowable" philosophy.

According to the CrossFit website, "Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist."

Experienced CrossFitters aren't the strongest athletes out there, but they're stronger than most. They're not the fastest either, but they're fast. Their claim to fame is their completeness.

And it's easy to see the appeal: Why be big if you're not functional? Why have great endurance if you have no strength and power? Why not be competent in all of those things?

Critics point out that being "competent" at everything makes you great at nothing. It's a valid criticism, but it doesn't bother the CrossFit community. They revel in their versatility and believe strongly that being skilled in every aspect of fitness makes them, as their T-shirts proclaim, "unfuckwithable."

The truth? If you're not competing in a specific sport that measures only a few athletic qualities, then why not become fully rounded? Why be the guy with the big bench who can't run up a flight of stairs? Why be the guy who can run 10 miles on the treadmill but who can't help someone move a couch?

Perhaps CrossFitter Richard Doughty summed it up best when he wrote on a CF forum, "Does CrossFit make sense for an NFL linebacker? No. Does an NFL linebacker's program make sense for regular people who want to be able to do everything well? No."

If you have a specific goal in your training — top-level competitive mountain biking, bodybuilding, a 600-pound deadlift — then CrossFit isn't for you. You need to specialize. If you want to be good, but not great, at a variety of athletic qualities, then CrossFit is a good option. And that's the truth.

The Truth About Greg Glassman

Greg Glassman is the founder of CrossFit. A former gymnast, the 49-year-old Glassman is credited with "creating" CrossFit in the 1980s, though the mix-and-match training system wasn't officially named until much later. The first CrossFit gym was opened by Glassman in 1995 and the website was launched in 2001.

Glassman is a controversial figure, quick to make enemies. While he's revered by some in the CrossFit community (many of whom clamor to get their photos taken with him), he's also been called a "lunatic" by at least one former CF coach. "The major problem with CrossFit is Glassman himself. His personality, his ego ... he's now doing CrossFit more harm than good," said the former coach, who asked not to be identified by name because of ongoing friction.

Glassman is frequently confrontational to those who question his protocols. A couple of years back, TC wrote the following snarky lines in one of his Atomic Dog columns:

"...and screw Crossfit and their like. What, you have so little imagination that you need a website for housewives and pampered stockbrokers to give you your daily, completely arbitrary workout?

Friday's workout:

Run 400 meters

Do 20 push-ups

Dance like a cast member of the Broadway musical Cats for 15 minutes

That's a workout! You're all winners!

Jesus!"

In retaliation, Glassman publically challenged to a $10,000 competition against a female CrossFit athlete. When he received no reply, he called TC a "T-Nation clown."

Oddly, he didn't challenge TC himself. Perhaps this is because Glassman is admittedly overweight and no longer does CrossFit WODs, according to a 2005 New York Times article. Sure enough, photos of Glassman show a man who looks out of shape.

In addition, when Glassman asked Testosterone contributor Dan John to defend CrossFit and Dan refused, Glassman referred to him as a coward and cut ties. Still, Dan, who trained two years in the CrossFit style, is acknowledged by many CrossFitters for his contributions to the training philosophy.

One important aspect of CrossFit is the Tabata method, a protocol that involves training the aerobic and anaerobic energy systems simultaneously, using short sets of all-out effort followed by even shorter rest periods. Dan is credited with introducing the Tabata method — first used in Japanese research, and later tested with elite athletes in a variety of sports — to regular gym rats looking for quick fat loss.

Despite the cutting of ties, most CrossFitters still give Dan a lot of credit for their training protocols. Dan, by the way, tells me that he's never made a penny from his CrossFit contributions.

Another example of Glassman's reportedly heavy-handed style: A master of "Google spanking," Glassman responded to a lawsuit filed by Makimba Mimms, a former Navy CrossFitter who claims he suffered permanent disability from a CrossFit workout, by posting a video of children doing the allegedly dangerous workout, which was sarcastically renamed "Makimba." (CrossFit and Glassman were not named as defendants in the suit; Mimms was ultimately awarded $300,000 for his injuries.)

The truth about Glassman? He's a leader, an innovator, and, it seems, a man who's not easy to get along with.

For the record, Testosterone requested an interview with Glassman to get his side on these issues, but we were ultimately refused after Glassman read a list of our proposed questions.

The Truth About those Clowns

Hang around long enough in the CrossFit world and you'll no doubt hear about "Pukey the Clown" and "Uncle Rhabdo," mascots, of a sort, for CrossFit.

It goes like this: You puke during a CrossFit workout, you get an "I met Pukey" T-shirt featuring a clown losing his lunch. "Our goal isn't to make you throw up, of course," said Dodson, the Plano CrossFit coach, "but it happens sometimes. The clown T-shirt is just to lighten things up and let the person know they've pushed themselves hard."

Greg Glassman and the infamous Pukey T-shirt.

The walls of Dodson's facility are covered in photos, many of them showing people lying on the ground or on their hands and knees after a CrossFit workout. Throwing up, of course, doesn't lead to increased fitness in any domain, but the lightheartedness of Pukey is forgivable. Uncle Rhabdo, on the other hand, may not be.

Rhabdo, or rhabdomyolysis, is caused when muscle fiber breaks down, gets released into the bloodstream, and poisons the kidneys. On a CrossFit FAQ for affiliates, in a section titled "Ten Tips for Successful Affiliation (AKA Our Business Plan)," tip number four reads:

"Don't kill anyone. Rhabdomyolysis is a potentially lethal threat to newcomers; be very careful. This is a very real and present danger. Avoiding 'rhabdo' should be the primary concern of first- and second-time workouts. Throwing [an] unknown newbie into an established group class is an invitation to rhabdo."

That's the official line, at least. Hardcore CrossFitters sometimes have a different opinion. On CrossFit's forums, those who claim to have developed rhabdo from standard WODs are called "pussies." Others claim that rhabdo is almost impossible to get from any type of training and is found more often in car-accident victims and the occasional ill-prepared marathon runner. One CrossFit critic has said that the warnings about rhabdo were more of a marketing gimmick to show how tough the workouts can be.

Whatever the case, it's not the potentially injurious nature inherent to all intense forms of athleticism that garners criticism; it's the sometimes flippant response by CrossFit, symbolized by the T-shirt with the image of a dying clown.

Glassman dismisses most of the "CrossFit is dangerous" criticisms with the macho posturing for which he's become known: "If you find the notion of falling off the rings and breaking your neck so foreign to you, then we don't want you in our ranks," he said in that 2005 New York Times article.

A CrossFitter dresses as Pukey at a CrossFit event.

The truth about the clowns? Pukey is silly fun. Uncle Rhabdo is in poor taste, to say the least. Glassman? As charming as ever.

The Truth About CrossFit Women

It's said that CrossFit makes men small and women hot, and every female CrossFitter is a stunning example of female athleticism and sexuality.

We can't argue with the second half of that statement.

The Truth About CrossFit Being Anti-Bodybuilding and Anti-Powerlifting

Is CrossFit "anti-building" or "anti-powerlifting"? Yes ... and no. The biggest criticism CF has of bodybuilding is that bodybuilders aren't "functional."

Remember, CrossFit is anti-specialization. Bodybuilding and powerlifting are all about specialization. In that sense, CrossFit is also anti-endurance and anti-anything else that focuses too much on any one of the 10 domains of fitness. CrossFit advocates, however, do state that CF can be used to supplement sport-specific training for competitive athletes. In that sense, CrossFit functions as GPP, or General Physical Preparedness.

Whether someone chooses to specialize in hypertrophy or pure strength, or chooses to build some muscle while simultaneously chasing cardio endurance, flexibility, power, and other goals, is a matter of preference. The powerlifter chooses to chase one domain and would rather be able to do one heavy rep for a PR than 300 "air squats" for time. Controversy arises, however, when Glassman states that CrossFit leads to better hypertrophy than natural bodybuilding.

Specifically, he offers this hierarchy of effective mass-gaining strategies, ranked from most to least effective:

1. Bodybuilding on steroids

2. CrossFitting on steroids

3. CrossFitting without steroids

4. Bodybuilding without steroids

In other words, Glassman claims that natural CrossFitters have more muscle mass than natural bodybuilders, based on this argument:

"The bodybuilding model is designed around, requires, steroids for significant hypertrophy. The neuroendocrine response of bodybuilding protocols is so blunted that without 'exogenous hormonal therapy' little happens. The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that puts on impressive amounts of muscle, though that is not our concern. Strength is. Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our athletes do. They don't come close."

When challenged, CrossFit likes to roll out their token bodybuilder, Josh Bunch.

But Bunch had used traditional bodybuilding methods for years before adopting CrossFit. He has also said, in interviews, that he modified CrossFit to fit his bodybuilding goals, adding "hypertrophy-inducing and muscle-shaping isolation exercises on top of core CrossFit programming."

Likewise, some of the most well-developed female CrossFitters had great bodies before they ever discovered CrossFit; some even competed in figure and bodybuilding pre-CrossFit.

The truth? In my research, the only CrossFitters I've seen who display the hypertrophy of a natural bodybuilder built their bodies with traditional bodybuilding techniques first, then adopted CrossFit.

Yes, CrossFit can build muscle, especially in the newbie or even the experienced trainee who hasn't changed his program in years. And there are some impressive physiques to be seen in CrossFit gyms. But no one is ever going to win a bodybuilding contest, natural or otherwise, by using only CrossFit workouts.

The Truth About Cookie-Cutter Routines and Bad Programming

Talk to enough CrossFit coaches and you'll hear about how members of elite military units train right beside housewives and grandmas at CF gyms, all of them using the same workouts. For the most part, this is true.

CrossFitters talk a lot about "scalability." In other words, people in various stages of fitness can perform the same WOD but scale it to fit their ability level. Workouts are scaled by altering load, rest, and intensity. One person in a group class may be doing thrusters with a PVC pipe; another may be using a 135-pound barbell.

The CrossFit philosophy is that every athlete and every regular guy or gal needs to develop the same 10 fitness qualities. The seemingly random WODs do this. "We're asked for workouts for baseball, karate, swimming, dance, boxing, but they all get the same thing: CrossFit," Glassman wrote in a CrossFit Journal article.

This is where you often see a disconnect between Glassman and owners of CF-affiliated gyms. The ones I spoke with are more open to specificity. In fact, many of them check out the online Workout of the Day but then go with their own workouts instead. They've drunk the Kool-Aid, but they choose their own flavor.

Strength and conditioning coaches often describe CrossFit's programming — or lack thereof — as senseless and random. Alwyn Cosgrove notes that this "all over the place" programming can be dangerous:

"A recent CrossFit workout was 30 reps of snatches with 135 pounds. A snatch is an explosive exercise designed to train power development. Thirty reps is endurance. You don't use an explosive exercise to train endurance; there are more effective and safer choices.

"Another one was 30 muscle-ups. And if you can't do muscle-ups, do 120 pull-ups and 120 dips. It's just random; it makes no sense. Two days later the program was five sets of five in the push jerk with max loads. That's not looking too healthy for the shoulder joint if you just did 120 dips 48 hours ago."

Mike Boyle adds, "I think high-rep Olympic lifting is dangerous. Be careful with CrossFit."

And here's Charles Poliquin: "If you try to do everything in your workout, you get nothing. CrossFit is different, and maybe even fun for some people, but it's not very effective. No athlete has ever gotten good training like that."

The WODs come straight from CF headquarters, but it's up to individual trainers to decide how they're used. Many of these trainers are officially certified by CrossFit, but that means less than it seems. For $1,000, you can earn CrossFit's Level 1 certification in a single weekend course. (Level 2 costs $500, and subsequent certifications cost $250.) That includes lectures and hands-on demonstrations, but no written test.

No one argues that CrossFit workouts aren't challenging. They sure as hell are. The question is over the disconnect between "hard" and "smart." The truth is that every veteran strength coach I interviewed who's familiar with CF had serious reservations about its programs.

The Truth About the CrossFit "Cult"

CrossFit has been called the fitness equivalent of the Taliban. "CultFit" is a term of derision frequently used in heated forum discussions. And it's easy to compare the doe-eyed devotion to CrossFit to similarly disparaged "HIT Jedi" or members of "Pavel's Kettlebell Kult." In fact, more than one strength and conditioning coach I spoke with compared Glassman to Arthur Jones, which could be a compliment, a condemnation, or a bit of both.

Again, there's a disconnect here between CrossFitters and their charismatic leader. CrossFit affiliates are often more open-minded about other training styles and sport-specific goals. Glassman is more of a hardliner.

But is CrossFit a "cult?" This is subjective, but to my way of thinking CrossFit is no more a cult than Westside-style powerlifting, or training with kettlebells, or pursuing a sport like Brazilian jiujitsu. Sure, there's a sense that CrossFitters seem to enjoy being invested in a training system that's different from — and, in their eyes, vastly superior to — competing systems. But you can say that about lots of people you know who're serious about training.

That said, Glassman sometimes comes off as a classic cult leader, charismatic and single-minded and perhaps not 100 percent grounded in the same reality the rest of us perceive. But as long as he avoids putting cyanide in the Kool-Aid he serves his trainees, it's difficult to see a problem with that.

The Truth About the Kipping Pull-Up

Of all the controversial aspects of CrossFit, it's their pull-up variations that often cause the most outrage.

CF uses a kipping pull-up and chin-up. This is a pull-up initiated by a body swing and a hard pull to the chest. In other words, it's much different from strict pull-ups from a dead hang, which are often used by CrossFitters as warm-up exercises. Kipping pull-ups, with the momentum and body English, allow for higher reps.

Critics are quick to attack: "That's cheating! CrossFit encourages poor form!"

At least, that's what I said, when I considered myself one of those critics. But after learning how to do it and applying it in a CF workout, I reject my own criticism. It's like comparing a traditional shoulder press to a push press. The latter isn't just a "cheat" version of the former. It's a different exercise, one that perhaps offers more carryover to real-life challenges.

Then there's the jumping pull-up.

Again, it seems easy, like a pull-up shamelessly cheated. But if you do it right, with an explosive drive to the bar, followed by an effort to actively push yourself back down, it's a whole new exercise.

Am I going to forgo the dead-hang pull-up in favor of these cool new variations I just learned? No way; I think the strict pull-up is better for hypertrophy. But the others are nice variations to keep in the toolbox, along with jump squats, push presses, and other explosive variations on traditional exercises.

The Truth About CrossFit and 300

When the movie 300 hit the big screen, people marveled over the actors' physiques. Some credited CrossFit for these transformations, and sure enough, some CrossFit gyms quickly put up 300 movie posters. But did CrossFit really develop those Spartan bodies? Yes and no.

The cast was trained by Mark Twight, founder of Gym Jones. The workout videos released do resemble CrossFit, and Twight was, at one time, affiliated with CrossFit.

From there, the story gets complicated, with a lot of "he said, she said." But the gist seems to be this: CrossFit claims Twight stole their intellectual property, with a training system that seems as if it could have been cut-and-pasted from the CF playbook.

Twight says he'd already severed ties with CrossFit and had created his own training style by the time he worked with the 300 actors. In an essay on the Gym Jones site, Twight seems to address the controversy without mentioning any names:

"I learned and practiced several different types of training during the 15 years I earned my living as an athlete. I benefited from relationships with many mentors and coaches. I repay those teachers by not remaining a student. Instead I add their teachings to my own experience and knowledge to create my own way."

The truth here is muddled. The training styles are similar, but how do you copyright a training style that fully admits to being a mish-mash of other disciplines?

One pattern does become clear though: Where Glassman and CrossFit go, bad blood and broken ties follow.

The Whole Truth, Nothing But

Will CrossFit be a fad that fades within the next few years? Maybe. But right now it's going strong, with no shortage of new gym owners willing to pay $1,000 for the annual affiliation fee. (That's on top of the $1,000 for Level 1 certification, which is a prerequisite to becoming an affiliate in North America.)

Some of these affiliates are expansive, high-dollar facilities; others are simply garages in suburban neighborhoods. One CrossFit coach, after I promised him anonymity, said that he worries about the fast growth of CrossFit. "Let's just say that quality control is down," he told me.

But let's step back from the Internet pissing contests, politics, lawsuits, and internal drama just a moment and look at the big picture. Right now in America, more than 65 percent of the population is overweight or obese. Kids are dying from adult diseases largely brought on by the basic lack of movement. With those dreary facts in mind, it seems silly to get into bitter debates over any single style of exercising. Allegiances and preferences aside, I'm just glad to see people getting into a gym, whether it's Gold's, Curves, or a CrossFit gym in some city's warehouse district.

Still, I know as well as anyone that "can't we all just get along?" leaves everyone unsatisfied. We need closure.

Is CrossFit the only training system you'll ever need, as its founder and its most enthusiastic members claim? No. And most CrossFitters I've communicated with will acknowledge that. Is CrossFit a fun, challenging, effective training method? Yes ... but only if the benefits it offers are the ones you seek. As long as its goals match your goals, I recommend it.

Note: Special thanks to Troy at The Pound; if you're in the Dallas-Fort Worth area, I highly recommend a visit. Also, thanks to Sam at CrossFit Dallas Central.

© 1998 — 2008 Testosterone, LLC. All Rights Reserved.

Quinoa: A Protein-Packed Alternative to Grains

November 3, 2008

Recipes for Health

By MARTHA ROSE SHULMAN

Quinoa (pronounced KEEN-wah) is a relative newcomer to the American pantry. The tiny, ancient Peruvian seed, which has a mild, nutty flavor, is related to leafy green vegetables and is often used like a grain. Quinoa is as versatile as rice but it has a protein content that is superior to that of most grains, because it contains all the essential amino acids. In particular, quinoa is high in lysine, an amino acid important for tissue growth and repair. It’s also a good source of manganese, magnesium, phosphorus and copper, and it has a high iron content.

Quinoa is very easy to cook. It’s important to rinse the seeds well, because they are naturally coated with a bitter substance that protects them against birds and other predators. Most packaged quinoa has already been cleaned, but it doesn’t hurt to soak and rinse it just in case. Quinoa cooks in 15 minutes, and it’s easy to tell when it’s done because the seeds display a little white thread that curls around them.

Basic Steamed Quinoa

Many recipes for quinoa suggest cooking it like rice, in two parts water for one part quinoa. This works, but I find the grains are fluffier if I cook them in three parts water and drain the excess water once the quinoa is tender. The tiny seeds swell to about four times their original size, so 1 cup uncooked quinoa yields about 4 cups, enough for 6 to 8 servings.

1 cup quinoa

3 cups water, chicken stock or vegetable stock

1/2 teaspoon salt (more to taste)

1. Place the quinoa in a bowl and cover with cold water. Let sit 5 minutes. Drain through a strainer and rinse until the water runs clear.

2. Bring the water or stock to a boil in a medium saucepan. Add the salt and the quinoa. Bring back to a boil, reduce the heat to low, cover and simmer 15 minutes, or until the quinoa is tender and translucent, and each grain displays a little thread. Drain and return to the pan. Cover the pan with a clean dish towel, replace the lid and allow to sit undisturbed for 10 minutes. Fluff and serve.

Yield: about 4 cups, serving 6 to 8

Advance preparation: Cooked quinoa will keep for three or four days in the refrigerator and can be reheated in a microwave or in the oven.