A New Year

It is a new year, this brings new goals to achieve. Can we make this year more successful than the last one?
The only way it will be a more successful year is to change the way we are currently doing things. If you are on track and happy with your progress to your destination Congratulations.

If not it may be time to re evaluate your goal(s).

What is the cost of achieving your goal e.g time permitted, expense, effort etc...

Is the desired outcome worth it?

Once you have come to the realisation that, you need the change and know the investment is worth it, success is yours.

If the price is too high, you know you do not have the commitment necessary to reach the heights you desire.

Write your goals out, and place them somewhere they can be seen daily, to inspire you to take daily steps towards them.

Sometimes to get our end result we have to miss out on short term pleasures, to gain long term happiness.

Here is a cheesy line for 09

Time to shine in 09

Call me Dr seuss!

Eat well and train hard

The Squat

The squat is known as the king of exercises. This is a fair call as it demands whole body strength and a good movement pattern. A lot of so called strong men don't need to squat and would rather use the squat rack for bicep curls or playing on a BOSU ball! This is why they will never be strong in the real world, so if something needs to be lifted there beach muscles will let them down every time.
A lot is said about core strength, will the BOSU guy have a strong core? Probably not, where as the squater will. Squating requires a very strong trunk, to maintain good lifting posture. This can be targeted more with other squat variations e.g front squats, Zerscher and one legged squats to name a few.
What about my knees! It is true the squat can stress the knees, generally though it is usually down to poor movement patterns, than anything else. The focus should be on the hips, and pulling your ass down, this reduces the load on the knees and maximise the contribution of the glutes (biggest muscles, we should use them!).
This will not only spare your knees, but add some weight to your lift!
Now not everybody should squat, if you have no cartilage or your knees are really banged up, you should consider some other options.
Once you have grooved a good movement get under the bar and crank them out!

True test of strength

There are plenty of exercises that are great measures of strength. The chin up is one of the best, this is because gender doesn't make a difference. You are still lifting your body weight. It is also used as a great power predicter. Generally if you are good at performing chins, you have a good 40 Metre dash. This could be down to the fact, that to be effective at chins you need a fairly low body fat percentage. Now if you can't perform a chin, use a chair to lower yourself from the top of the lift and then try to pull up. I am sure you will find success easier to come by.
Plenty of strong individuals are great at squating, pressing and deadlifting, but excess bodyweight can aid all of these. The chin is a great test of strength per pound. Go and give it a try and post your maximum number!

Eat well and train hard