Tuesday, February 22, 2011

Fitness Q'n'A (bodyweight, cardio, squats)

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?


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?


Absolutely. Check out these workouts:

=> http://www.Bodyweightcoach.com/go/turbulence

Really interesting programs.

Question from Frank Desiderio: Any physiological/functional differences by deadlifting with a trap bar vs straight bar?


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?


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"?


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?


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.

Let me know if you want to see more fitness QnA sessions.

See you over on Facebook,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

No comments: