Archive for the Uncategorized Category

Can You Gain Mass With Split Squats?

Posted in Hockey, Injuries, Low Back Pain, MBSC News, Strength Coach Podcast, StrengthCoach.com Updates, Training, Uncategorized with tags on July 1, 2015 by mboyle1959

Got this question yesterday?

Q- With using split squats, RFE split squats, etc. instead of back squat or any bilateral lifts besides deadlift; can
you still put on mass successfully?

A- The answer to the question would be “why not”. Do you think the body knows how many legs it on?

One idea that is thrown around is that heavy weights produce an anabolic effect. Although this may be true, I don’t think there is any evidence that the heavy load needs to be applied bilaterally? Do you really think your hormones say “I’ll hold off here, he’s only using one leg”?

Also, hypertrophy in response to high volume bodyweight work can be seen in a number of examples. Distance runners tend to have unusually large calves. Speed skaters and cyclists tend to have large quads. Any female athlete that jumps or sprints tends to have great glute development.

The reality is that heavy loads are not a requirement for hypertrophy and, that light loads might actually work just as well.

In any case I don’t think the body knows whether each leg squatted 150 lbs or, both legs squatted 300. In fact, if we look at bilateral deficit, the average weight per limb might be heavier.

Thoughts?

Who Should You Take Advice From?

Posted in Guest Authors, MBSC News, Random Thoughts, StrengthCoach.com Updates, Training, Uncategorized on June 29, 2015 by mboyle1959

Brian Carrol wrote an interesting piece called Five Reasons Your Not Getting Stronger. It was pretty good and to the point.

I thought I’d analyze this part though?

Qualify the person you’re taking advice from using these 5 questions I learned from Dave Tate of Elite FTS:

1. What is his/her education and background?
2. How is/was this coach’s performance in the particular sport they’re coaching?
3. Who have they trained?
4. Have they been able to make athletes better than they were before training with them?
5. Do they practice what they preach?

If I score myself, I do pretty good on number 1, education and background.

Number 2, performance in the particular sport they are coaching? I was not very good at anything. In fact, my best sport was swimming. I played and liked lots of other stuff ( powerlifting, basketball, football) but, performance? Not so much. Surprisingly, I have a baseball worlds series ring ( played from 8 years old to 12 and stunk) and two ice hockey national championship rings ( never played). By the way, my dad one a few state championships as a basketball coach and never played organized basketball. Also, in most team sports, great players don’t make great coaches. In strength and conditioning most of the best coaches I know either weren’t very good, had a career shortened by injury or both.

3, who have they trained? I make a big comeback here. That part of my resume is better than average.

4, have they been able to make people better athletes than before they trained them? Another positive. At MBSC we have professional athletes who started with us a middle schoolers. I think this one is huge. I hate the coaches who suck up to some All Star and then take credit for him. This is sadly very common and something we go through every day.

5, do they practice what they preach? Oops, abject failure. I have not lifted a heavy weight since the 80’s and probably do far too many 12 ounce curls ( I will occasionally go heavy at 16 and 22).

Bottom line, be careful with guru’s, Dave and John are right however I would recommend that you really focus on 1, 3, and 4. Playing the sport and looking good doesn’t make you a good coach.

The Truth About Target Heart Rate Training

Posted in Uncategorized on June 26, 2015 by mboyle1959

We just got the MYZone system so I thought I’d hit this topic again.

Every time I have this conversation with a group I always get the question “ If this stuff about target heart rates isn’t true, why is it plastered on the front of every treadmill”. I can’t really answer except to say that it probably came out of the legal department.

The truth is that target heartrate zone training is a highly flawed concept that could result in us drastically overtraining or undertraining ourselves or a client. Why is it a flawed concept? Because the physiologists know that only a small percentage of the population actually fits the formula. Did you know that seventy percent of the population is plus or minus ten to twelve beats from the theoretical 220- age formula. Yes seven out of ten people don’t fit the mold. Even worse, thirty percent of the population deviates nearly twice that much.

In mathematical terms for seventy percent of the population maximal heartrate actually equals:

220 – age plus or minus 10-12 beats per minute

For thirty percent of the population maximal heartrate actually equals:

220- age plus or minus 20-24 beats per minute

Why is this such a big deal? To realize why, we need to first state that those whose heartrates are on the high end are at little to no risk. All that happens with those folks is that we don’t push them hard enough. The problem is with the folks who have an unusually low maximum heartrate. If we were to push a person in the thirty percent group that is minus twenty-four beats per minute to eighty percent of their theoretical maximal heartrate, we would actually be pushing them to ninety percent. This would be a major error that could have significant ramifications.

The lesson here is that, as with so many of the so-called truths of fitness, there is actually significant variability in what we seem to think is an accurate and time-honored formula. Be careful with yourself and with you clients. Buy a heartrate monitor and learn how both you and your clients really respond to exercise.

Did Jarome Iginla Specialize?

Posted in Uncategorized on June 25, 2015 by mboyle1959

From Sports Illustrated March 5, 2007 Page 18

Jarome Iginla on playing baseball in addition to hockey as a child:

“I was mostly a catcher and a pitcher, and I played a little shortstop { on a travel team }.

I dreamed of being like Bo Jackson and one day playing hockey and baseball. I loved them equally, and I stayed with baseball until I was about 17.”

Jarome played baseball in season, in the spring and did not play in any spring hockey leagues or tournaments.

He did not “specialize” in hockey like many are mislead to do. He took time off from skating and playing hockey.

Another Workout on the Green at Market St in Lynnfield

Posted in Uncategorized on June 23, 2015 by mboyle1959

Join us @ Lululemon Athletica for” Thirsty Thursday” in Lynnfield. On the green at Market St this Thursday June 25th at 6:30pm for a free workout with a few of our MBSC trainers.
https://www.facebook.com/events/932492276801349/

Thirsty Thursday || Mike Boyle Strength & Conditioning
Thursday at 6:30pm
lululemon athletica MarketStreet in Lynnfield, Massachusetts

Free MBSC Workout This Saturday

Posted in Uncategorized on June 19, 2015 by mboyle1959

Join our MBSC staff at the Eddie Bauer Grand Opening  Market Street, Lynnfield Ma. on Saturday June 20th.

First 100 purchases get a swag bag!
$25 gift card give aways all day long!
Raffle to win a $500 Eddie Bauer shopping spree!

Events on the green
10 am yoga
12 noon Zumba
2pm Free work out with MBSC

All are welcome to participate for free!
( free give aways while you work out!)
Mike Boyle Strength and Conditioning | 781-938-1330 | carrie@bodybyboyle.com|www.bodybyboyle.com

Adding People to Facebook Groups?

Posted in Uncategorized on June 18, 2015 by mboyle1959

I just got another Facebook message saying ” ______ has added you to the group ____  _____ “.

Do us all a favor and don’t add us. It’s rude. You can ask if we want to join but, don’t just add people.

By the way, while I’m ranting please don’t use text messages for business correspondence, send an email. It’s so much more professional and far easier to keep track of.

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