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?

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

Really interesting programs.

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.

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

See you over on Facebook,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training