Turbulence Training Update for TT VIP's
Brought to you by Craig Ballantyne
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Sitting here in Panama on a no-workout recovery day, and so I had
time to do a fitness Q'n'A over on my Facebook page here:
=> http://www.TurbulenceTrainingFanpage.com
Got some really, really great questions, and I want to share my
answers with you (and even go into more depth).
Question from Aizan Suhaira: What is your opinion on steady state
cardio and cortisol release? Is it really true? Or is cortisol
release is more diet-related rather than training related?
Answer:
Yes, cardio releases cortisol (a hormone that causes the breakdown
of muscle, among other things). Every form of stress (workouts,
worry, etc.) cause cortisol release. But you get a LOT of cortisol
release from long cardio. Just another reason to avoid it.
Question from Will Robinson: I'm looking for some different bodyweight
exercises....any strange variations or different movements outside
the norm?
Answer:
Absolutely. Check out these workouts:
=> http://www.Bodyweightcoach.com/go/turbulence
Question from Frank Desiderio: Any physiological/functional
differences by deadlifting with a trap bar vs straight bar?
Answer:
Yes, definitely. Each bar changes the center of gravity of in your
body for the movement.
The differences are not dramatic, but a straight bar deadlift trains
the back of the body (posterior chain, particularly the hamstrings)
to a greater extent than a trap bar. Your quads do more work with a
trap bar deadlift.
And with a trap bar, your torso remains more upright, so the muscles
of your upper back and low back will do different amounts of work
compared to a straight bar.
Question from Novan Pradhika Sachrudi: High bar vs low bar squatting.
Do you have a preference, and does it matter in the long run?
Answer:
The variations are quite different.
The low bar position
- Shifts your center of gravity to the rear
- Is used by powerlifters to lift heavier weights
- Works the muscles of the back of the body more (glutes, hamstrings,
and low back muscles)
- Puts more stress on the low back/lumbar spine
The high bar position:
- Shifts your center of gravity forward
- Is better for bodybuilding for quads
- Puts more stress on the knee joint
Questions about supplements: Do I recommend "tribulus" or "glutamine"?
Answer:
No. Save your money.
Question from Amanda Taylor Mitchell: Can't quite get full range of
motion on spiderman pushups. Should I only go half way, or should I
combine regular pushups with spiderman climb?
Answer:
My first choice would be to set up a smith machine at hip height and
put my hands on the bar and do the spiderman pushups that way. Each
week try and do the exercise at a lower notch.
My 2nd choice would be be pushups + spiderman climb. Great idea.
Also, check out the Rocca pushups and unique spiderman plank
exercises in the bodyweight programs here:
=> http://www.Bodyweightcoach.com/go/turbulence
Let me know if you want to see more fitness QnA sessions.
See you over on Facebook,
Craig Ballantyne, CSCS, MS
Creator, Turbulence Training
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