This could easily be your skull.
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Hunter Smith to Mike Sellars! Now, that is a scoring combination that I didn’t expect to hear ever; not even in a Madden game. But, that actually happened on Sunday’s game against Denver. If Smith had blown that wide open toss I believe that Mike Sellars would have impaled him with the upright and grilled him on his home BBQ after the game. Bottom line, I am not excited about this win at all. We beat a reeling Denver team, at home, without their starting quarterback. Doesn’t negate the fact that we have still losses to the Lions, Chiefs, and Panthers when they were all winless. Am I bitter as hell this year? You bet!
Onto Tuesday’s entry. I’ve received quite a few emails/questions since the last time I answered, so we are going to pick out a few and answer them in detail. I want to make sure I answer in full for each question, so I will get to the other questions on the next mailbag.
Q: “I was reading some of your older entries and was trying to figure out why you think leg extensions and curls are worthless, aside from rehabbing from an injury.”
What looks harder? This?....
This comes at perfect timing as I received a lot of feedback on extensions and curls for legs, specifically the seated machine shown here. The reason that I believe they worthless for the most part is because of the fact that a) they’re ‘simple’ exercises, and b) they’re in a machine where your “path” is completely mapped out for you. Let me explain.
By definition, a simple exercise is one that only involves movement at one joint, and in turn one muscular group. When you are performing seated leg extensions you are only performing knee extension, which works only the quadriceps. It also requires no core stabilization or bearing of weight since you are seated. This exercise would be acceptable if you were specifically targeting quadricep size or strength. That’s it (aside from aforementioned rehab). By my count the only people who would target that are bodybuilders. If you target that in regular programs, you need to be careful that you also isolate your hamstrings, as well, and then you get into a whole other problem/discussion with potential muscular imbalances.
...or, This?
Now, take an exercise like the squat. Conversely, this is an excellent exercise because it’s a) a complex exercise, b) using free weights, and c) load bearing. If you recall, a complex exercise is one that works more than one joint, so in turn, more than one set of muscles. When you squat you activate knee extension (quads) AND hip extension (hamstrings, glutes), which creates a greater caloric burn and release of natural growth hormone. The free weights are beneficial because it requires your body and balance to establish the path, not a predetermined route by the machine. And finally, the load bearing refers to the fact that you must bear weight with your back/spine, meaning your core is working incredibly hard the entire motion of a squat.
Add all of that up and you have a squat that burns calories, increases strength in the entire leg, works your heart, and strengthens your core. The extension/curl on the other hand works strength/size of one muscle, and that’s it. Think of it in terms of sport analogy. The squat is your quarterback that can run, throw deep and throw accurately (John Elway). Your extension/curl is the quarterback that can only throw deep with absolutely nothing else (Jeff George).
Which one would you rather have?
Q: “Yo, dude. I really need help with my diet. I am lifting weights four times a week at like 3 sets of 10 and what not, but not losing any weight. What the hells going on?!
Well, for starters it’s great that you are hitting the gym four times a week, so congratulate yourself on that. That’s definitely a step in the right direction. And, since I know this person, I know that “weight” is relative in terms of what he talks about losing. I can say with confidence that the reason you are having trouble shedding fat is not because of your diet, it’s because of how you’re lifting weights. Three sets of 10 reps is just not going to get it done. Here is a general guideline of what each number reps targets as a goal.
- 1-6 reps = strength/power
- 6-8 reps = strength
- 9-12 reps = hypertrophy (size)
- 13 – 15 reps = toning
- 15+ reps = endurance
Now, this is very general so don’t go implementing this as if it were the gospel, it’s just a starting point. But, I am using it to illustrate that at 10 reps, you are in the area of muscle growth, which is why you are not loosing any weight. I highly recommend you re-read my entry on High-Intensity Interval Training to review why “standard” resistance training is not going to do jack for losing weight.
While diet is a HUGE part of initial success and fat loss, you can get to a point where you can basically eat whatever you want so long as you continue to work out regularly and push yourself, once you reach your goal. Follow the nutritional and workout advice I have in that HIIT entry and you’ll be set.
Q: “I read your baseball thing and it really helped me. A friend sent me your site and was hoping you keep posting baseball stuff or can tell me the best things to do as a shorstop.”
Let's just say that shortstops require a bit more athleticism than the rest of the field.
Gladly. And, thanks for reading. You are playing the most difficult position on the field, so good for you! To answer your first question, yes I am going to continue to post training advice for baseball players and athletes of all sports so keep checking back for helpful tips and exercises
Now, “the best things to do as a shortstop” is a little bit ambiguous since I don’t really know your current skill level, talent as a defensive player, quickness, arm strength, lateral speed, etc. Without trying to overwhelm you, I am trying to illustrate that it’s a bit difficult to answer since I don’t know you as a player. So, I am going to give you some exercises to do to develop everything a shortstop might need (which is what I’m sure you’re getting at).
- Quickness and “Soft Feet” – Ladder Drills of any variety
- Lateral Agility – Band-Resisted Shuffles, or Shuffles with Med Ball if you don’t have bands
- Core Power – Med Ball Recoiled Throws
- Lower Body Power – Band-Resisted Squats
- Arm Strength – External Rotations, Overhead Med Ball Throws, Decelerated Med Ball Catches
- Speed - Box Jumps, Speed Squats, Sprint Work
Consult your strength coach or head coach before doing any of these, to make sure he signs off. You don’t want to be doing anything that is off-program if it’s going to negatively effect their view of you…but, this is what you should be doing and if you take it to them, they’ll love the fact you’re looking to get better.
That wraps it up for the questions this week. As always, you can click below to comment or you can email me personally to ask a question (dave.thomas14@gmail.com). I get to everything at some point or another.
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-DT
Very useful post. I am really glad to I found this post. Thanks for writing great posts.
Thanks for reading, Greg.