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Muscle Comprehension

If P90x can make up fake exercise science concepts, so can I.  Well, actually, muscle comprehension differs a little in that it’s actually rooted in fact, not Tony Horton’s grand marketing scheme.  Hunter and are about ten days into a workout system devised by my fitness man-crush Dan John and my favorite Russian who isn’t named Ivan Drago, Pavel Tsatsouline(for those not familiar with Pavel, he is pretty much solely responsible for bringing kettlebells to America, although he probably wouldn’t have had he known Jillian Michaels would use them to create a DVD of the most poorly executed exercise demonstrations since Sweatin to the Oldies).  The system is brilliant in its simplicity, and glorious in its convenience and effectiveness.  Here’s what it looks like:

  • Foam Roll, Stretch, Dynamic Warmup, Neural Charging*
  • Deadlift 2 sets x 5 Reps
  • Bench Press 2 sets x 5 Reps
  • Weighted Chin up 2 sets x 5 Reps
  • TRX Rollout 1 set x 5 Reps
  • 50 Kettlebell Swings, or 10 20 yard Prowler pushes, which I don’t recommend
*neural charging consists of slamming medicine balls, jumping around, and “stalking the room like an animal”, don’t ask Try to do this as many times as possible in 40 days.  And no, that’s not a Crossfit-esque workout of the day, each set should be “comfortable” and no grunting or screaming is acceptable.  It takes about 45 minutes, is efficient and fun, and the greatest surprise?  Umm, you get really, really strong.  I’m calling it B40Y, as in why would you do anything else?  Ok that’s an exaggeration, obviously this is a really simple workout and probably not one I’ll be drawing up for a client anytime soon.   But it illustrates the point I’m trying to make about muscle confusion being total nonsense is that it’s silly and useless to be constantly changing exercises.  If I was doing different exercises everyday instead of these basic five, the “confusion” would be my body trying to coordinate decent looking movement despite never doing the same lift twice. Start thinking more about “progression” of exercises and less about “variety.”  Otherwise you’ll end up really average at a lot of stuff, never make any real progress at strength gains, and be prone to finishing your workouts with a big “X”.