Transverse Plane – Abdominal Training

Lesson for today: The Transverse Plane

So when you do the 150 lb dumbbell on chest sit-ups you challenge your abdominal strength. But this will likely develop imbalances. Obviously if you do not do the; leg lifts, and dragon flares, and kneeling/standing cable crunches, weighted planks, etc. – you will always be weak.

But here is the kicker. If you are standing on the bosu ball doing one legged dead-lifts with a weak 20 lb dumbbell, or using the cable column to do a lunge into standing row, or holding the barbell extended while supine attempting anti-rotational drills. YOU ARE WASTING YOUR TIME!

To once and a while (weekly) train the transverse plane (rotational movements) is a must, but everyday every movement? Not smart. This is one not safe and two not nearly as efficient in developing muscular monsterness/ i.e. contractile potential.

Take home message (practical application). Do both and figure how much of each is correct.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

Advertisements

Artificial Sweeteners

Here is my take on artificial sweeteners.

First off, this controversial topic is not complicated. Go searching for the studies that we have today and you will see the clear logic. No one has found a direct link between artificial sweeteners and the production of insulin. Therefore logically artificial sweeteners are not to blame. If you have a diet coke with a slab of protein you will be “okay” (for satiety’s sake). The thing is, okay in my book is as good as failure.

Basics:
Artificial sweeteners are sweet. Therefore you feed a habit and craving for sweet (sugar). If you are too weak to kick the sugar (addiction) there may be no hope. The truth (as always) is how to remove the root of disease. It is damn near impossible to walk the line between artificial and real sweet/sugar. Most people fall off the wagon more frequently than they’d like to admit.

Remove the sweetness 100%. Give your body time to adjust. Then, thank yourself.

This is a short blurb on bigger picture concepts.
Keep in mind: food quality. calorie balance. gut health. inflammatory triggers. and most importantly what is the desired outcome -Fat loss. Health. Lifestyle. Boredom. etc.

Have a sweet day. Dan


-updated response.

That is all complicating things. @A.T. You and I have crossed paths because of the paleo diet, correct? So if I am to speak directly to you. No artificial sweeteners in Paleolithic foods. Nothing to discuss. On the other note. Thinking best case worst case scenarios. Artificial sweeteners are FAR down the list of stimuli which will kill us. Should we eat local/paleo? Yes. Should we exercise? Yes. Should we be respectful? Yes. Should we take advice? Yes.

Anyways, the studies typically are routine/exercises considering the doses and the subjects (mice). Obviously aches, cravings, headaches, gi distress, anxiety/stress, etc. are directly related to a.s.’s. The point is I don’t need a study, book worm, or lab rat to figure it out. Pleasure and pain are neighbors, right? As are love and hate. Life and death. Obviously something sweet must be balanced with something sour. Sugar is growth and decay (your entire body, not just your teeth) . I don’t need studies or journalism to figure that one out.

P.S. I am read on the studies. I wouldn’t be so candid other-wise. And the door is always open to new discoveries. In the end we stick to the shopping list and everything will work it self out.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

The secret plan for progressive strength.

The secret plan for progressive strength.

The plan is to periodically progress past your current capacity. The challenge is to achieve the deepest muscle soreness (possible) while at the same time avoid any connective tissue strains. In order to do so progressions must be the central/integral framework in the method.

For example: the bicep curl.

We will use this movement because it is the easiest for people to imagine. If you are not sore for days post training you have never experienced what we are talking about, but again we are talking about muscle soreness coupled with zero connective-tissue strain. An extremely difficult achievement. This is where hormesis and the bigger (training) picture comes in.

And why should one induce such a violent protocol? Because if you are serious about your muscular development you will seek out professionals who can get you to this level of mastery. If you are not satisfied with your current physical potential you must train past your current capacity. This is just the way it is.

It is called hypertrophy, some say no pain no gain, you can describe “it” many ways, but you have to actually feel it to have an opinion and know what “it” precisely is. You can geek out with the physiology of it. How actin and myosin interplay with the z-line causing micro-tears in the set number of muscle fibers during the eccentric contraction (lengthening phase) and the vital need for calcium and electrolytes to spark properly to engage this contraction. The geek stuff is the fact checking. The fact checking I had done at 18 years old at university.

We can get into the personalization, the volume, the frequency, the duration, etc. But anyone who gives (bad) advice over the internet or from a book is no master in my mind. Everyone’s body is different. The method I have in place can not be found in a book. That would be like discovering the meaning of life. Not in this reality folks. The reality is we need to do the experiments and come to the discoveries one by one on our own.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

Yoga?

Wondering my take on yoga?

Half of ‘you’ don’t have clue and the other half are busy with crystaIization. I sit happily in the middle occasionally watching in confusion.

Man explains, I have a knot in my back. Yes my friend I saw that when you left the car, your spine, your anatomical posture is crap. Those moveable bones called vertebrae, yeah they got you sliding down the pain train either way.

Undeveloped = Tight and Restrictive.
Flip the switch = See-through showed symptons.

My favorite example of connective tissue vs muscle is the movement pattern doris/plantar flexion/extension. With one you can tone (muscles) and one you can stretch (c.t.). The trick is to develop each separately (independently) and in parelel, together in synchrony (antagonist. protagonist). And succinctly, the moment (gap) i.e. moment of weightlessness and in-stability.

Another good expansion is, when rolling the shoulders, i.e. scapuler manipulation. With the wrong balance of connective tissues pliabIllity and muscle tension (toned & honed) you will hear the clicking and see the wincing.

The deeper the (concentric) contraction, meaning the shorter you can make the muscle, the further you will stretch the connective tissue (in control). This is the magic. *Strength thru range of motion. Not the sissy 30 second holds being done at the bar & yoga classes. My friend Gregory one of mn’s most mastered ballet instructors would go crazy.

Questions? Elaberations? It is a tricky one. Can you fInd your weakest links before it is to late?
info@minnesotasc.com

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form