CST Free Weight Exercises By Scott Sonnon

In discussing back pain, some people - including Bill De Simone - have recommended that I look at McGill;s exercises. Here is a video of him looking at his ideas which are also described here:

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Four years ago, I wrote What I Learned in 2006, my first year-in-review series that continues to this day. Since then, this website has gone from T-Mag to TMUSCLE. I’ve opened my own facility, got engaged, and thanks to a little bit of both, lost a bunch of my hair.
Interestingly, people seem to be writing [...]
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Simplistic Programming
Let’s face it. There are so many aspects to Strength & Conditioning that it’s easy to be left wondering, “How am I going to fit everything in?”  For a young coach, program design can be somewhat of a frustrating process. But, over time, as experience rolls in and confidence flourishes, the program design conundrum [...]
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This is one where there are some assumptions at play! The paradigm is that fatty food is bad and exercise is good. Within that paradigm rising obesity in the face of a low fat diet must mean that exercise has been reduced.

There is of course an alternative paradigm - maybe one of the factors at play (and there will be a number of factors) is diet. Maybe less fat - replaced by carbs - is the problem

Anyway - here is the BBC story

Despite fewer visits to gyms and a love of high-fat foods, people in the 1960s were slimmer simply because they were more active, the government says.
Rates of obesity in English adults have risen from 1-2% in the 1960s to around 26% today, figures show.

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……high fat foods like condensed milk and cooked breakfast were popular ……….

Of course there is a role for activity and movement is vital…..but see how fatty food is seen as a problem, not a reason for the lower levels of obesity

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So I think I’ve found the perfect answer for guys who want to …

Get super strong!
Get massive size!
Get absolutely shredded!
And for the the best part?

Never Have To Worry About Birth Control!
Introducing: Testosterone!
I’ve long heard stories of guys who go on cycles losing their ability to father children, however I never thought about it being a [...]

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I’m often asked why I carry a bag full of herbs around the world with me. I drink a lot of tea throughout the day (anywhere from 5-15 cups). Tea to me isn’t an option, it’s part of my optimal super-performance health plan.
I can do without my “tea program” for a few weeks, but then [...]
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This week has been a busy and exciting one, to say the least.
1. There’s no more fitting way to start this list of random thoughts off than with a huge congratulations to CP athlete and Team USA bobsledder Bree Schaaf, who finished 5th at the Olympics on Wednesday night.  I first started working with Bree [...]
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Sorry that I have not posted much this week - work has been busy and I have a lot to do this weekend too. There are some posts coming, including an interview that I’ve been working on for a while and which will address some really interesting issues around evolutionary fitness / paleo diet.

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Here’s some recommended reading for the week…
Effective Abdominal Training - I linked to a Bill Hartman post last week, and I’m going to do it again this week, because he puts out great stuff!  Check out this post, which features a video on core control.
Youk’s Diary: Good, Bad of Spring Training - CP client Kevin [...]
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at least it does in adolescent boys:

Androgen Responses to Sprint Exercise in Young Men

The purpose of this study was to investigate the effects of a 6-month sprint training program on plasma androgens and catecholamine (CA) concentrations in response to a 6 s sprint in adolescent boys [training group (TG), n=6; control group (CG), n=6]. A 6 s-sprint test was performed on a cycle ergometer before and after training (Pre-T and Post-T, respectively). Plasma total testosterone (TT), bioavailable testosterone (BT), and CA concentrations were measured at rest, after a warm-up, immediately after a 6 s-sprint, and during the recovery (i. e. 5 and 20 min). After training period, plasma TT concentrations increased significantly at the end of the sprint and during the recovery in the TG. No effects for sampling times and period were observed in BT levels. Plasma TT concentrations after 5 min of recovery were positively correlated with the corresponding values of plasma lactate (La) concentrations and with post-6 s-sprint plasma adrenaline (A) concentrations (r=0.52; p<0.01 and r=0.61; p<0.01, respectively). These results suggest that sprint training increases plasma TT concentrations in response to sprint exercise in adolescent boys. Plasma A and plasma La concentrations increases in response to sprint exercise could be involved in this elevation of plasma TT concentrations.

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