Week 11...

I resisted blogging last week as I had sustained a football (soccer) related injury. In my behest to get it fixed I had nearly done equally as much damage just shifting things around my house to make me feel more comfortable.

Fabio pointing out why I am stupid

What had happened remains a slight mystery. I remember stretching for the ball and then next thing, feeling my back tweak...I struggled to walk home.

So it was back to limited movement and pain killers, all of which took the edge of slightly but the pain in total was a little too much to go exercise on - so last week could be considered somewhat of a rest week. This week perhaps more of the same.

Johnny (yes my personal torturer) and Fabio (my Milanese friend, confidante and overall p1ss taker) set about putting me right - It has nearly worked. I am recovering and perhaps may make a speedy return to the weight racks and see people train horribly in the mean time.

(Actually Fabio and Johnny have more in common than I thought, they both like to take the p1ss out of me - especially when treating!)

I'll give you another update when I am back in full action.

Peace
G 

A good article on "functional training"

So as you could see the other day I engaged in a conversation with Mr Murphy (murphy_fitness) about functional training.

It's quite obvious where I stand on this. I don't prescribe to the "functional" phenomenon. And I'll explain. In my limited knowledge of training and sports exercise I have spent a lot of time at looking at my own personal goals and so in some ways have become "blinkered" in different training approaches - ultimately I will do what works for me and avoid exercises which don't. Fair point. But what I have always done is try to assert basic common sense and the most scientific sense based on pier reviewed articles/journals.

So here is where I stand on the subject of functional training.

Functional training experts will advise you to use everything but a machine in your weight training routine. So the use of training bands, balls, human bodyweight, resistance and plyometrics thus creating an unstable environment for your body to then exercise in.

The principal of functional training is to "mimic the function of the human body be it in life or a sporting context". (This is the most commonly defined term used among professionals for the term "functional").

However as the article which I will link to will show there is a better definition.

Functional - Func.tion.al
1. capable of operating or functioning
2. capable of serving the purpose for which it was intended
(Webster's Encyclopedia 2nd Edition, 1996)

So to not let me ruin the rest of the article which you can read at your hearts content, I just want to ask this question. 

At what point does doing a push up on a bosu ball with weighted arm bands actually replicate anything you would have done in your life to reading this article? 

Updated Routine

Finally my updated workout is here. Send me your thoughts and ideas to how I could look to improve any of it. Like I said in a post a while back I have switched to 2 total body workouts a week so that I could gain emphasis on my training but also give me slightly more rest time the possibility to work out whole body in one week twice rather than run the risk of missing a session and then panicking!!!!

All workouts are done on machines unless otherwise stated. I believe in the mechanical revolution - a term my friend James gave to me one day about weight lifting.

Workout A 

Incline Chest Press
Single Arm Fly's
Pulldowns
Lateral Raise
Leg Extension
Leg Curl
Tri Dip Machine
Tri Rope
Open arm curls (Dumbbells)
Rope Crunch
Woodcutter
Leg Raise

Workout B 

Upright Press
Pulldowns
Pullovers
Shoulder Press
Lateral Raise
Leg Press
Tri Rope
Machine curls
EZ Bar curls
Incline Sit Up (with weight)
Oblique Twist or Lifts
Jacknife

As you can see where I have 1 exercise for a body part in Workout A I have made it 2 exercises in Workout B and vice versa. I have done it this way to provide a little more balance. As before, all exercises will be performed to failure, 1 set.

Whilst I haven't done accurate figures, I would point out the following my strength gains per whole are averaging 48% - that's correct 48% and that's after 11 weeks of training! If you were to ask anyone who trains what that means in the timescale I've done it in, they would be very impressed!

I have currently laid off the back, shoulder and leg exercises for a little bit due to slight injury and my ongoing treatment for my muscular condition at the back of my neck. Prognosis on this is good by the way. Johnny believes we are making good progress and the myofascial tissue can start to be displaced appropriately.

I always like to add a picture where I can to my blog, but nothing seemed appropriate this week, which means I will start snapping soon enough to keep myself if anyone else entertained.

Peace,
G

A response from Mr Murphy.

I have to hand it to Mr Murphy, he did read the article and write back a response on twitter, it's more than what some so-called "health and fitness professionals" would ever do. At least he took the time to read it and for that I am grateful. Like I said, if I ever pass by LA I will offer him a smoothie/protein shake by way of hello - and hope there are no hard feelings.

His response.

"No offense taken. But please understand that I don't have the time nor the space VIA TWITTER to launch into what would be, in your opinion, an acceptable full-blown scientific paper on what the definition/definitions of functional training are. I still don't believe u r understanding what my points r, & in some instances we R still speaking of 2 diff things.  I have no blinders on, and my definitions/theories/beliefs are backed by science and study, something I pride myself on and believe this is why I have achieved such success). I am in the process of writing a book, so maybe when it comes out you can pick it up and find an explanation to your liking (or not.). As I said before, we may agree to disagree. I do applaud u on ur study & interest in finding the "truths" of exercise... many people take what is spoon fed 2 them by the media, "false fitness prophets", etc. and make many mistakes in their journey towards health and fitness." 


The answer is a little loaded in places, but that's understandable. I think the way the blog post came across was attacking in parts (although never personal). I stand by what I am defining as functional training (primarily in a sporting context) and I do think we are talking about different things. Over the weekend I hope to look at the theory that Mr Murphy gave me and develop my understanding of what he is saying. I also wanted to note that the "blinders" comment was innacurate by me. I find fitness professionals being some of the most passionate people going. It's because they achieve results and their reputation is built on making others achieve results that when you question something they do or put out there as advice, then there becomes a defensiveness - based purely on passion and study (in most part, but you would be amazed) - that is quite apparent in the way they talk.

Anyway, Mr Murphy thank you for taking the time to read the blog post of a fitness enthusiast (not professional - but I would always be the first one to say it). You can always email me an article or more to support your theory - but I will look into to what you say over the weekend and who knows I may do a video post to hopefully demonstrate what it is you are saying and what I am saying.

Peace,
G

ginodeblasio(at)gmail(dot)com

Functional training...really?

Okay so let me begin with a statement. “I am not a health and fitness professional”. Now that this drama is out of the way let me also say “I however do have a passion about health and fitness and believe anyone willing to develop their knowledge and understanding on how the human body works and how it responds to training, be it specific or general fitness purposes is completely harmless and should otherwise be thought that way.”

This latest post whilst not totally related to 20weekhit I will however state this - there is no way I will be performing any form of “functional training” in this routine as I have yet to come across any benefits to strength gains and muscular development - and even more importantly, I have not come across any pier reviewed papers which systematically show that functional training benefits your skill sets in your sports or day to day lives.

So where did this begin?

I came across a twitter account when researching some fitness people to follow - if they had anything worth saying. To my surprise some did (applying constant science to everything they said) and some were to say the least, not.

The account in question is Murphy_Fitness and to be honest he fits into primary category and not the later. He tweeted “Add more single arm & single leg exercises in your fitness program. You'll perform more reps, burn more calories & it's more functional”

Functional. Oh boy we have a difference of opinion.

So I questioned it. “functional training...really? The science behind this is where?”

It’s a simple question. No, really it is. You see, all I am asking for is the science to be applied to this reasoning. The twitter conversation ensued;

MF: @ginodb functional training is common sense: look at the way we walk, pick up something, step up & reach for anything, rotate to look over..


GD: @Murphy_Fitness sorry but I disagree. You are talking about balance/motor function in your examples. Train your muscles develop your skills.
GD: @Murphy_Fitness http://bit.ly/iqTNAt a good article on functional training


MF: @ginodb their nothing for you to disagree about. You obviously don't understand the definition of functional training. 

(Yep, this is the bit that every fitness professional seems to have in common, pure blinders)

GD: @Murphy_Fitness "to perform a set of weighted exercises that mimic the movements used in sport" men's health uses that definition.
(This is what happens when you google “functional training definition” by the way it was 2 am in the uk and I was half asleep) 
GD: @Murphy_Fitness If you can demonstrate how "functional training" applies to sport benefits PLMK. It's not a criticism of you just the term 
(PLMK - please let me know - and yes I was not criticising the health industry professional just the term functional training) 

MF: @ginodb thanks for proving my point. That is the most incomplete definition of functional training I've read. I will proper definition soon. 
(I think he missed the point when I clearly pointed out that Men’s Health and not me had made this definition)

@ginodb Functional training is an xercise continuum involving balance & proprioception, per4rmed w/feet on ground & w/out machine assistance such that strength is displayed in unstable conditions & the body weight is managed in all movement planes. Functional training is a spectrum of activities that condition the body consistent w/ it's integrated movement and/or use. Thus referring back 2 first tweet, integrating more single arm & single leg exercises is more functional than traditional exercises. Machines are artificial modes of stabilization and do not mimic the real world and our daily activities. If you don't understand what I'm conveying and want to learn, ask other fitness pros or agree to disagree. Wish you the best!

So basically he was calling me an idiot with a limited knowledge of the health and fitness industry and the limited capability to learn, understand and develop a knowledge on any of this stuff.

My response

@Murphy_Fitness well I am always trying to learn, questioning leads to that, disagreeing is a natural process and nothing to say either of us is correct. It's only natural to find some points we can and can't disagree with. I believe in building the strength & then harnessing your skill. An f1 driver can't realistically functionally train he can only better stamina and strength & then harness their driving ability. Their movements are not natural to the real world. I guess you would point out that f1 driver is part of your definition, and (I) totally agree so let's say you want to develop your ability to sprint. You would argue to use arm & leg weights & pull a weight aswell (whilst running) but if that's the case you are asking your muscles to perform differently to their biomechanics because your movement is altered due to having the weight placed on you. Hence develop your glutes and shoulders then your running technique. I think this calls for a blog post, but Thanks for your feedback, no matter the demeanour of some responses.

(F1 driver part of your definition - what I meant to say was “F1 driver is not totally part of your definition”. )

Can I just say that the “demeanour of some responses” was totally uncalled for and I apologise in advance to Mr Murphy. He didn’t deserve that, after all he was an answering a question/criticism of his tweet.

You see, the biggest issue I take with Mr Murphy and he has every right to correct me, it is after all a free world, is that he has not actually provided a scientific response to my primary question. Instead he has;

• Given me a definition of functional training (thanks by the way) 
• Told me that Machines provide an artificial mode of stabilisation and do not mimic the real world.
• And then told me that if I can’t be bothered to learn from him, go ask someone else who will totally back his point. 

He wished me well.

Now, time to be honest.

I did not point out science in my answer either.

My bad.

However in one of my tweets I did ask him to refer to a blog post by James Fisher (yes, my friend.) Now I chose James because he has used science to back his point. I wont go into detail for that click here. James summarised “functional training” as the following:

movement patterns, and neuromuscular recruitment are HIGHLY specific. Our movements though seemingly simple, are highly complex. And the ones which appear complex, are very very complicated. 

Now to paraphrase James, the article boiled down to “train the muscle, develop your skill” If I am wrong I am expecting some total shit storm to hit me when I see him next.

I put this to Mr Murphy. Is shooting a heavier basketball into a net going to develop the muscles to shoot a ball better than actually training the muscles through isolation or to fatigue? Is the ability to shoot the ball placed in the strength of the throw (therefore the “function”) or the skill required?

Is a baseball player able to hit more home runs because he has learnt to swing with a bat that is 5 kilos heavier in the hope that he acquires the strength to hit it out of the park (the function) or would it be better to train the skill of hitting that ball with a regular weighted bat?

If we pick up a shopping bag from the ground every day are you saying that we need to lift weights to mimic the movement in the gym and place in an imaginary car trunk (boot for those in the UK) or is it better to strengthen our core, abs, lower back, legs, arms through conventional training and actually apply a lifting skill/technique to place such item in the car?

I have read a lot, continue to read about functional training. I see that in cases of people who require "functional training" to be able to re-abilitate movement and motion in injury's, or rehabilitation after crashes there are significant improvements. But surely they are re-engaging their neuro-receptors to perform the motion/movement. Their strength will come, not by imitating the movement but by actually working the muscle directly.

If we talk about functional training we need to look at what it is we are actually trying to define as well. As James put it to me - Functional training for life and Functional training for sports. “Functional for sports and functional for life are also two very different entities, you can't train a complex sports movement without performing the exact complex sports movement. As for life...isn't life itself training. Many health and fitness experts are right to preach an increase in ADL (active daily lifestyle) e.g. mowing the lawn, gardening, using stairs, etc. So this is all functional. Primarily we need to ask WHY somebody trains? In your case; muscular enhancement, physical health fitness and strength. You aren't training for an event, and an increase in muscular strength enhances your ability to lift a shopping bag or walk up stairs etc. The skills are not so complex or challenging that they need to be performed faster or better.”

Something which I admit I forgot to point out to Mr Murphy, but something which Mr Murphy forgot to ask what my question was relative to as well.

Overall I have no issue with Mr Murphy I want to make this clear. (If I ever visit LA I promise to offer a protein shake and smoothie by way of hello.) What I take offence to is that I asked for science, not given any and then effectively taken to the cleaners because I am not a fitness professional (That is my interpretation of it anyway, when you hang out with Gym rats you appreciate the sub context of the discussions).

I may also not be an accountant Mr Murphy, but I understand double entry book keeping.

The attack of the sweet-tooth (and minor injury 1)

Hello everyone and welcome to Gino's weekly (as that's how often it seems recently) blog on training, diet and darn right stupidity.

Let's get the boring stuff out of the way...

Training
Gains, gains, gains and more gains. Strength and size increases across the board. However, a slight niggling knee injury (which Fabio Castellini) has slowed down progress on my new found chicken legs. Like my bio says, I seem to solidify not place mass on my legs. I also have to be careful with my back as I was recently bottom pinning/top stacking (lifting the most weight the machine allows) and this in turn was creating some knots in my back which make it harder for Johnny to fix my mini-kyphosis.

Aside from this I mentioned that I was going to split my workout into two total body sessions so as to workout all my muscles twice a week and provide a bit more consistency with my other sports in balance. (If I was working out three times a week it would mean having to go back to switching days on alternate weeks which I want to avoid). I will provide a re-working of my workout for you to peruse and comment - if anyone actually ever wants to comment that is.

Diet
Attack of the sweet tooth has never been more apt until this week. You see whilst trying to be paleo (carb minimised for want of a better idea of what I am trying to achieve) you miss the sugar, by you I mean ME!

Sweet donughts, lovely crepes + soft fluffy american pancakes...chocolate!

I have searched far and wide on the internet for cake recipes without flour. I have looked at alternate snack foods which could present the required, sought after, much loved sugar rush and palette sensation. And here's the problem, if indeed you have a sweet tooth like me, Nigella Lawson and Mr Kipling you struggle to not have sugar for a few hours let alone weeks like I've been on. (As a side note Nigella and her big ass can't seem to get on without sugar for more than a half sleep cycle!) Oh and America, the UK doesn't sell cocunut flour so please stop sticking it in our faces!

The alternatives listed in the many forums, books and social media outlays will point to fruit, nuts and meat! (The latter not really a snack if you get the picture.) And here's the issue, none of these are really sweet. Alternative almond selections like the one on the photograph are great, just expensive, salty and this bag alone contains over 300kcal.

So, I ended up eating 2 donughts this week, American pancakes with Nutella (half of the flour substituted with protein powder) and some chocolate (candy) bar. The guilt is ripping through me, but as Tim said the other evening, if you start focusing on it too much you will have an eating disorder by the end of the week. Considering it's Friday and I've not voluntarily vomited, I might be in the all clear!

So if anyone has any ideas on how to enlighten my plight (a friend did suggest crunched almonds as an alternative to flour - for me it didn't work) please let me know.

BBQ 
Well the last post contained a BBQ picture, so it's only fair that I continue to show the delights of eating from BBQ's - here's a full rack of ribs, chicken and sausages enjoyed by yours truly, Tim and my Dad last Friday evening - gotta love the simplicity!

Anyway, I have started noting some training and diet principles which I think are important in achieving your goals - well I am finding that they are helping me and hopefully may help you as well.

Right, I'm off to Italy Saturday morning to go watch Milan play Roma. I'll be in the Roma Curva Nord stand and I may die if I scream or celebrate in any which form for Milan, so it's been a pleasure. I hope to speak to you again, if not in person, when I haunt the shit out of you!

Peace,
G