Apr
21
2014

“Core” – A Deceptively Bad Exercise Term -

0 comments written by Joshua Trentine

“Core”
—A Deceptively Bad Exercise Term—

by Ken Hutchins

Herein, I point out a glaring oversight on my part. It seems to have escaped the notice of others, but it annoys me greatly. Therefore, I must expose it.

In The Renaissance of Exercise—Volume I (ROE-I), I include a chapter entitled Linguistic Distinctions. Therein, I discuss—among other questionable terms—the usage of “core” as in “core exercises” or as in “the core muscles” or as in “working the core.”

(Note that “core exercises” is appropriate if one means “the most basic exercises for the body,” but it is inappropriate if one means, “exercises for the core muscles.”)

In ROE-I, I criticize that we do not need another term for the fuselage of the body as we already have “trunk” and “torso.” I also note the blind disregard for the often-required appendicular links to the torso that is seemingly promoted by the usage of “core.”

In a later edition of that chapter that I have only privately disseminated, I additionally snapped that the human body is not an apple. This is a weak slam on my part, and I remain—until recently—somewhat dissatisfied with the earlier criticisms, although they do suffice on their own merit.

So here comes the big showdown!

The body, indeed, has a core. And we appropriately apply “core” as in “the body’s core temperature.” And we appropriately refer to the earth’s core in a similar manner.

But what about the core musculature? There is no such thing unless you are referring to those few visceral structures that possess smooth (involuntary) muscle. One cannot volitionally contract (or relax) the muscle of the gut, the bladder, or the uterus (joked about in medical school as “the king of the muscles”).

And I doubt that one is able to contract the liver or the spleen or the pancreas or the lungs or the kidneys or the adrenals with the MedX Core Machines. Obviously, this stupidity was not considered by MedX® when they chose their marketing verbiage, although it slipped my notice as well. Of course, to me, the term stank, but until November 2013, I had not truly tracked its scent to its foul source.

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Apr
7
2014

Super Squats

17 comments written by Deidra West

Josh recently did some consulting with a 43 year old female.  Check out her awesome progress below!  We are considering offering phone consult services for orthodox strength exercise.

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Hi Josh,

IMG955416I’ve competed in Bodybuilding and Figure and at 43 years old I have been training on and off for over 15 years and I am still learning. I’m fully aware your expertise is around RenEx and although I have been exposed to RenEx methods and techniques, I train at a conventional gym with a traditional bodybuilding program.

That being said, I wanted to thank you for the invaluable training advice that you gave me. You asked me specifically what I was doing for my training and I gave you my program. Your initial response was that I was most likely concentrating way too much on the reps and not nearly enough on executing perfect form.

You also said that I’m probably taking longer than usual rest periods to recover and that performing that one exercise was most likely taking me approximately 15 minutes. You adjusted my program.

The result: I performed 72 reps in those same 15 minutes that I once needed to perform 42 reps thereby producing way more mechanical work.

Progress: After 5 weeks, Before– 145# squats for 6 reps After– 160# squats for 51 reps.

I’m no longer intimidated by the amount of weight; my last rep is executed just as good if not better than my first rep. I would have never thought that shifting my focus away from reps and solely concentrating on form would produce more reps.

I’ve made a huge jump in my deadlifts and I know that is because of the changes you have made to my leg training.

On a totally unrelated note I injured my shoulder about 10 years ago and have not been able to perform certain shoulder exercises and 90% of chest exercises. It was painful just to reach the top shelf in my pantry or curl my hair. After about 6 -8 weeks of performing the shoulder exercises you recommended, I’m performing 100% of all chest exercises with little to no pain in my shoulder.

I’ve had many trainers throughout over the years and I can say without any amount of uncertainty that you have amassed more knowledge than all of them combined! In short, your knowledge in bodybuilding is limitless; thank you so much for all that you do.

J. Gonzales.

17 comments  

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Name: Joshua Trentine
Age: 43
Height: 5.11 ½
Weight: Off Season 220 Competition 202
Location: Cleveland Ohio

How did you get started with body building?

Strength training for football at age 13.

Where does your motivation for bodybuilding come from and how does your body art relate?

Let’s start out with the premise that we were designed perfect, that we were born to be perfect; of course this is an ideal and even those who appear in such a way will never believe they are perfect, so we have an ideal and something that can never be reached.

Now this is fine unless you are me, I have an extremist personality, call it obsessive if you will and an attempt to be “perfect” is only troublesome for my way of being. For my body art and note that I considered my muscularity and balance an art; I consider my posing and stance to be art, I consider the tools which I build my body with as art and therefore I also consider RenEx art and all of these things work together as one when a final product is presented.

You will not find a bigger fan of classic bodybuilding than me. I love the greats: Zane, Reeves, Nubret and Bob Paris. While I admire them and even sometimes imitate them I don’t want to be them, I want to be Josh. I want to be my own unique “body” of work.

Josh derives inspiration from the great Steve Reeves.

Josh derives inspiration from the great Steve Reeves.

And times change, obviously different social norms exist now compared to the 50′s when Reeves was prime. Not only do times change but so does the body, especially if you have ever played contact sport. Even someone with a good aesthetic form like me can lose some symmetry with injury, age and just life happening. Again, this isn’t great for my personality type, so in my mind how do I forever correct my symmetry issues?
The answer: to be completely asymmetrical!

I know this sounds nuts, but it is my art, my expression and I think it is possible that with a brilliant tattoo artist the tattoos can enhance the physique or they could make it worse in the wrong case.

There are more layers to what I do than what meets the eye. My Tattoos are designed to flow with my physique, just like my posing or my RenEx machines, it’s my art, and it’s my expression.
Let me add one more bit to my answer

My brother is my tattoo artist, a true genius when it comes to artistic expression even though he has never been a bodybuilder he can advise me better than anyone in this regard. He is in many ways opposite of me and is many things I could never be but with our personalities being nearly opposite I’ve always thought the real ideal man would be a combination of both him and me. Us working together on this is the closest that I can ever get to my ideal expression of male form, is that not what bodybuilding is all about?

josh flex pro pic

So in the end, my motivation is found in my vision of the ideal man and express all aspects of my body of art.

simple row joshWhat is workout routine has worked best for you?

RenEx. www.ren-ex.com

(*sidenote from Team RenEx: A workout routine of Josh’s will be shared in the future )

rawmnivoreWhat is your diet like?

I predominately consume a raw food diet. Most people assume this means raw fruits and vegetables, this is not what that means. I call myself a rawmivore meaning I eat all foods raw. This includes: chicken, beef, liver, fish, eggs, milk, cheese fruits and vegetables.

Competitions:

I have been competing in natural body building competitions for 22 years, here are some the highlights:
1st place 2003 Natural Mr.Ohio
1st place 2004 natural mr olympus
1st place 2005 MR.OLYMPUS
1ST PLACE 2005 CANADIAN CLASSIC
1ST PLACE 2006 CANADIAN CLASSIC *IDFA PRO CARD*
1ST PLACE 2006 NATURAL USA *NGA PRO CARD”
7th 2013 Pro Natural Mr. Universe
Represented Team USA at the 2005 World Natural Bodybuilding Championships in Paris, France.

When you try to cut do you prefer to use HIIT or just normal cardio?

I compete in the late summer or fall and during these seasons I enjoy being active outdoors riding my bike, swimming and taking long walks.

josh pro pic back

What supplementation do you use?

Eating fresh whole raw food obviates the need for me to use supplementation.

Favorite Quotation:

“No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
– Socrates

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30 comments  

OLYMPUS DIGITAL CAMERAMeet Ken Dery, who has been a dedicated Overload Fitness client for the last eight years – who had a stroke a couple years ago…

We chose Ken as our “Client of the Month” for March.

Here are a few words from Josh Trentine on Ken’s time with Overload:

“Ken has been a great pleasure to train. I really enjoy his energy and positivity. Even after he had a stroke, he has built his leg press strength far beyond that of an average man half his age.”

Thank you, Ken, for all of your hard work thoughout the years! Here’s to many more!

“I used to have back spasms maybe twice each year and I would go down for two or three days. Ultimately those occurrences began to escalate. I first joined Overload to strengthen my lower back. After six or seven months of Overload strength training, I finally improved. The occurrences of those difficult spasms continued to improve to the point that I might have a flare up once a year. I was (and still am) a believer.

However, that is not why I was selected as Overload’s “Client of the Month”! That distinction has come for other reasons. Out of nowhere in October 2010, I had a stroke. My entire right side was basically gone: unable to lift my arm, unable to stand or walk.

After 17 days in acute in-patient rehab, I could walk reasonably with a cane, but was far from normal. I happened to bump into Overload founder Josh Trentine and we talked about my condition. It was evident that besides the excellent outpatient occupational and physical therapy that I was receiving, Josh felt Overload strength training would help my recovery immeasurably. He was absolutely right!

Today I no longer do either occupational or physical therapy, but I do Overload every week. My strength is back to greater than it was before the stroke. I am back to skiing and am able to enjoy everything that I could ever do before. That is my Overload story!”

- Ken Dery

Talk about an inspiration for us all.

5 comments  

Mar
20
2014

David Hammond’s 25.4 Pound Success Story

4 comments written by Joshua Trentine

I wanted to share yet another SuperSlow success story, they are out there.

That being said, I still believe the best results from training in such a manner will be had when using equipment built for such a purpose. Although I do find it interesting that such results were had without.

One of the reasons I’m building up these cases is that I do want to show people that results have been had this way. We have seen it many times at our studios and helped bodybuilders get on stage with great success. We have had the success with a generic program right out of the technical manuals. We have seen very good results from this.

Today taking some from the past and bringing forward with what I’ve learned with RenEx technology I now believe muscle growth can happen much faster than I had previously thought.

We will continue to share more history with the different variations of this training and then what we’ve seen as of late.

bigger muscles in 42 days

Another successful muscle gain story from Ellington Darden’s, “Bigger Muscles in 42 Days!”

David began the course weighting 186 and finished at 221.4 pounds.  He gained 25.4 pounds in 42 days for an average increase of 4.2 pounds per week.

David’s was also impressive since he was a teenager who had been training only a little over a year.

David Hammond measurements.

David Hammond

4 comments  

Mar
18
2014

Motivation

1 comment written by Deidra West

Josh was tagged in yet another Facebook post last week…

motivationMattias Pettersson:

Thanx to Joshua Trentine. I’ve had some problems motivating my self to work out lately (almost to the day 3 months since the last workout apart from a little rehab). But after visiting your site last night and also watching a few exercise clips on Youtube I felt the motivation flowing again. Today I had my best workout since last fall. I went all out in seated leg curls, hip abductions, legpress, shurgs, compound row, weight assisted dips and low back. This workout was the kick in the butt I needed to get going again :-D

1 comment  

 

On March 9th Steven Smith tagged Josh in a post on Facebook… I believe you’ll find this interesting…

Thank you Joshua Trentine for all of your promotion of super slow training. 

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Since starting a month ago, I have already lost an inch on my waist, while adding .5 inches to my shoulder girth. I decreased my workouts from 3x per week to 2x per week and feel well rested and restored, whereas before I felt fatigued almost all of the time.

As I learn more about human physiology, I keep learning how damaging CNS burnout is to the body. I feel very strongly that keeping from CNS burnout or injury is the key to any successful program. The fact that you are able to sustain training and keep from injury is reason enough.

http://www.webmd.com/men/features/want-more-strength-slow-down

Steven plans on giving us after pictures – we can’t wait to see them!

6 comments  

Mar
11
2014

SuperSlow | Keith Whitley | Dr. Gonyea’s Cats

53 comments written by Joshua Trentine

So, this continues to be a fun little series of blogs.  Like I said, I find these SuperSlow experiments interesting and motivating, especially in a time where I now believe muscular growth can happen much faster than I even thought before.

I will continue to post people’s experiences from the past and in the end provide what I think is the best way to integrate a  system of training that includes some from the past with what we’ve learned since.

- Josh

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bigger muscles in 42 daysA few excerpts from Ellington Darden’s, “Bigger Muscles in 42 Days!”

Effective overload best occurs when the positive or lifting phase of each repetition is performed in 10 seconds.  The negative or lowering phase is done in 5 seconds.

- Work between 4 and 8 repetitions.  When 8 or more repetitions are done in good form, add 5 percent more resistance at the next workout.
- Perform each repetition in the SuperSlow style.  Lift the weight slowly in 10 seconds.  Lower the weight smoothly in 5 seconds.
- Keep your workouts brief.

In other words, each repetition should take at least 15 seconds.

Such style of training is called SuperSlow.

SuperSlow training is the most efficient way to stimulate your muscles to grow larger and stronger.  It’s the best way to get bigger.

Why is SuperSlow training better than faster styles of lifting?  Because it eliminates most of the momentum from each repetition.  Eliminating the momentum better isolates the involved muscles and makes the exercise harder.

Remember, the harder and the more targeted the exercise is, the better.

SuperSlow Techniques
Pretend that you are preforming leg extension.  You complete four repetitions and begin a fifth.

You sense that your speed is bogging down.  You remain determined to maintain uniform speed.  However, the speed grows slower as you become weaker.

Realize that as your musculature becomes weaker, it becomes feeble.  Often is can still lift the movement arm, but only very slowly.  Such slow movement and muscle feebleness dull sense of position and movement.

Even though you are moving, you do not perceive it.  You must actively sense or feel to detect movement.

Deliberately refuse to accept the idea that you are no longer moving  Believe in it.  Have the mind-set that even though the muscle is incapable, I’m going to complete the movement anyway!

In many cases, upward movement will continue and you’ll complete the repetition.  Give it time.  Whittle on it.  The repetition may require 30 seconds to finish.

Once the repetition completes, smoothly lower in and try another.

Never, never give up if additional positive movement is possible.  And then stop only after you’ve spent another 10 to 15 seconds trying for an extra fraction of an inch.

These helpful hints above were paraphrased from Ken Hutchins’ revised book, SuperSlow: The Ultimate Exercise Protocol, which I highly recommend.  Ken has supervised over 10,000 SuperSlow workouts, and no one understands the philosophy and techniques better than he does.

SuperSlow Cats
cat lifting
Dr. Bill Gonyea has lifted weights for 30 years.  He also is professor and chairman of the department of anatomy at the University of Texas Southwestern Medical Center at Dallas.  For many years he has worked with medical students who are interested in exercise and muscle enlargement.

Recently, Dr. Gonyea reported the results of a six-year study with cats.  The study was published in the Journal of Applied Sport Science Research (3:85-92, 1989).  The findings will interest you.

Sixty-two cats were operantly conditioned, using a food reward, to lift weights with their right forelimb by performing a wrist flexion exercise.  The cats reached through a tunnel in one side of the clear plastic enclosure and grasped a bar, which was attached to weights via a cable and pulley system.  The cats then flexed their wrists against the bar, which lifted the weights.

The cats trained once a day, five days per week.  All the cats began training lifting 100 grams.  The weight was increased as the cats progressed.  When a cat failed to make progress after a predetermined period, the muscles of the right and left forelimbs were removed and weighed.

The cats were not forced to perform by punishment.  Thus, the intensity and speed of training was dependent upon each cat’s personality and motivation for food.  This in turn resulted in a broad range of performance values and muscle mass increases, which was accounted for with appropriate statistical analyses.

These statistical analyses revealed the following conclusions:

- The cats that eventually trained with the heaviest weights developed larger muscle masses in their exercised forelimbs compared to those that employed lighter weights.
- The cats that used slower lifting speeds developed larger muscles than those using faster lifting speeds.
- In the final analysis, the slower and heavier the lifting, the greater was the muscle mass increase.

Dr. Gonyea is convinced that bodybuilders can learn something from his study with cats.  Bodybuilders should understand that lifting heavy weights slowly is the best way to increase the muscular size of a cat.  And it is also the best way, he believes, to increase the muscular size of a human.

Of course you should already know this by now, right?

Muscle and Fat
Keith Whitley finished the program weighing 280.3 pounds, which was up 34.3 pounds from his starting body weight of 246.  His average weight gain was 5.7 pounds a week.

keith whitley before after

keith measurements

53 comments  

Mar
5
2014

LSF Retrofit Handles For Sale

4 comments written by Joshua Trentine

We have two sets of Linear Spine Flexion Retrofit Handles for sale.

Only two pairs available – and they will not be made again.

These are $499 per pair (+ shipping).

Contact Josh Trentine if interested: 216-292-7569

The Linear Spine Flexion Retrofit Handles feature:

  • A slight angling forward from perpendicular which places the wrists in slight ulnar deviation. This assists in keeping the whole palm of the hand in contact with the handles throughout the entire range and in promoting greater trunk flexion.
  • A slight inward tilt from 90 degrees which places the hand approximately halfway between neutral and fully pronated. This places the hands, wrists, and arms in a more biomechanically correct position thus reducing the degree of humeral external rotation with straightened arms.

Both of these features are also present in our Ventral Torso and Overhead Press movement arm retrofits for the same reasons. The innate synergy patterns of these three movements share many similarities.

LSF_Josh

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4 comments  

Mar
4
2014

More Blasphemy

63 comments written by Joshua Trentine

Dr. Darden had an interesting case study.

He took a supervisor at the Gainesville Health and Fitness Center and put him on a diet and strength training program.  In six months David Hudlow is said to have lost 44 pounds of fat and built 39 pounds of muscle.  Starting weight, 219; final weight, 215.  The pictures are quite interesting.

The workouts were coupled with a carbohydrate rich, not the typical protein rich bodybuilder’s diet. Dr.Darden states: “The vast majority of the time (over the 6 month period), Hudlow used Super Slow.”

David Hudlow

David Hudlow

David Hudlow

Scanned page from Ellington Darden’s, The New High Intensity Training

63 comments