When Ryan started training at Shaun Stafford Training he was already in good shape; a lean 12% bodyfat and toned 66kgs. He wanted to put on some size and weight, whilst staying lean… the Valhalla for most guys into their training.

After fixing his diet and putting some structure into his training, 6 weeks later saw him sit at 70kgs and at an incredible 6% bodyfat. He put 6cm on his chest, 2 cm on his arms, 4 cm on his legs, whilst dropping 8cm from his waist.

‘Shaun really gave my training a boost and the six weeks of training was the hardest I have ever done! I started seeing results after just one week and they kept going right ‘til the end of the program. I fully recommend him and his methods to anyone serious about getting results!’

 For more information on how Ryan achieved his results, contact Shaun at shaunstaffordtraining@hotmail.com.

Here is the full article from October’s Edition of Men’s Health on Plateau Busting!!!

Bench Press:

Your bench is only as strong as the weakest muscle used and there is little doubt that your Rotator Cuff will be the culprit! These muscles are vital for all shoulder and upper limb moves, stabilizing the joint and leading to more control lowering and pushing a weight back up! Strong ‘Cuffs’ also slash the chance of Bench Press related injury, so stick a couple of sets (2 x 8-12each) of External Rotator moves at the back-end of your workouts, and reap the rewards of bullet-proof shoulders and a bigger bench press!

Squat:

A great plateau buster for the squat is to try Cluster Training. Set the bar with a 5RM weight, and complete 10Reps. The trick is to do you 5Reps, then rack the bar. Take a 10-15 second pause, and try for 2-3 more reps. Rack the bar again, rest 10-15 seconds more, before aiming to complete the set with a final 2-3 reps. This method allows you to use a heavier weight for a higher net volume per set, stimulating great gains in both size and strength! (p.s. try it with lifting shoes/ barefoot for better ground contact with your feet).

Biceps:

Assisted Negatives are great for getting over a bicep slump! Grab a partner and load up a barbell with a slightly lighter (10%) than normal load. Curl it up for a full range, and then get your partner to add weight by pulling or pressing it back down. Your aim is to control the bar back down for a full range, working against your partner’s resistance with a good tempo (4-6 seconds). This technique taps into your under-used eccentric strength reserves and allows you to get more out of each rep!

The Front Squat.

Adapted from www.stronglifts.com.

Like every strength training exercise, proper Front Squat technique will help you achieve bigger weights while minimizing the risks of injuries. Here’s how to Front Squat with Proper technique.

What’s a Front Squat?

The Front Squat is a squat done with the barbell on your front shoulders instead of on your upper-back. Put the barbell on your front shoulders, bend through your knees & come back up. Front Squats are a great variation for Squats when you can’t do these for whatever reason.

Front Squat Benefits.

The Front Squat has a more upright position than the Back Squat because of the front bar placement. Implications:

• Lower Back Friendly. Less forward lean on the Front Squat. You can’t squeeze the bar or tighten your upper-back. Meaning less total weight & thus less spinal compression. Try Front Squats if you have lower back issues. Chances are you can do them without problems.
• Builds Muscle. The front bar loading will pull you forward. Abs will work hard to keep your torso upright. Front Squats will work your whole legs, but your quads more than your hips.
• More Strength. Clean grip Front Squats will help your Power Clean & Overhead Press which have similar racking/starting positions.
• Enforce Good Technique. Do Front Squats wrong & you’ll lose the bar. Try Front Squats for a while if your Squat technique is not the best.

The Clean Grip.

Front Squats using the Clean Grip will feel uncomfortable at first. Many switch to the Cross-armed Grip for that reason. Don’t be one of them. Front Squat with a Clean grip because;

• Safer. It’s easier to keep your elbows up so the bar doesn’t roll of your shoulders using the Clean Grip.
• Carry-over. Power Cleans & Overhead Presses become easier because you’re using bigger weights in a similar position on the Front Squat.

If the Clean Grip hurts your wrists, you have tight wrists and/or triceps. Stretch your wrists & triceps 3-4x/week, flexibility will improve.

Front Squat Setup.

Your shoulders support the weight, not your hands. Always keep your chest big & elbows up. Else the weight will get on your hands and stretch your wrists & elbows which will hurt. Big chest, elbows up.

• Foot Stance. Slightly wider than shoulder-width apart. You can go deep without your arms touching your legs & use your hip muscles better.
• Toes Out. Your toes must always follow your knees. Point your toes out at about 30 degrees.
• Chest Up. Put your chest forward & lift it up. This gives the bar a solid base to sit on & makes it impossible to round your upper-back.
• Tighten Lats. You can’t tighten your upper-back on Front Squats like on Squats. However you can tighten your lats: spread them.
• Look Forward. Up is bad for your neck, down will make your lower back round. Look forward, fix a point in front of you.
• Grip Width. A narrow grip pushes the bar against your throat, making breathing difficult. Wide grip is harder to keep your elbows up. Use a grip width of about 55cm/21″.
• Bar Position. Put the bar on top of your front shoulders. Behind your clavicles & close to your throat. Coughing is possible, clavicles might hurt. Front Squat more, you’ll adapt.
• Hands Open. Your shoulders support the weight, not your hands. Open your hands, relax them. Three fingers under the bar is ok (pink up).
• Elbows Up. Put your elbows up – upper-arms almost parallel to the floor – so the weight doesn’t end on your hands.
• Elbow In. Push your elbows toward each other during the Front Squat. It’s easier on your wrists.

The Front Squat.

Your hip muscles are stretched when you break parallel. Use that stretch to bounce from the bottom. DO NOT relax your hip muscles & DO NOT bounce off your knees. Keep your hip muscles tensed.

• Push From The Heels. Heels off the floor impairs stability & power and is bad for your knees. Push from the heels & curl your toes up.
• Sit Back. Squat between your legs while pushing your hips back. You’ll stretch your hip muscles when breaking parallel. Bounce from it.
• Break Parallel. Should be easy because of the upright position. Squat down until your hip joint is at least lower than your knee joint.
• Knees Out. Never let your knees go in during the Front Squat. You risk knee injuries & won’t train your groin. Push your knees out.

 Use fronts squats as part of your training to add a new dimension to your lifts and increase power, core strength and total body size!!!

This One time at Band Camp…

Adapted from an article by Dr Mike Camp.

The shoulder is a very unstable joint, and its function is crucial in every aspect of our daily activities.  Shoulder pain usually starts out minor, but if ignored can progress to painful rotator cuff tearing, bone spurs, and labrum tears.  In addition, a shoulder injury leads to compensation from other muscles to perform the job, eventually disturbing the body’s true performing mobility and stability factors.

Let’s begin by strengthening the rotator cuff muscles.  Their primary function is to assist in upper arm movement.  You’ll begin with the “theraband” external and internal rotation movements.  I refer to this as “Band-Camp”J

While standing, position your arms at your side and bend them to form the letter “L.”  Place a rolled up towel between your side and just above your elbow on both arms.  Standing up straight with slightly bent knees, tight abs and good posture, rotate both shoulder joints and arms externally or outward from your body while making sure to keep the inside forearms pinched tightly to the rolled-up towels. You might at first question how such an insignificant exercise movement could produce results, but rest assured this little movement will make a world of positive difference. 

I ask my clients to perform sets of 50 repetitions.  These muscles are small and contain more of the type I muscle fibers, which are more fatigue resistant. 

The shoulder joint has a cuff of cartilage called a labrum that forms a cup for the end of the arm bone (humerus) to move within. The labrum circles the shallow shoulder socket (the glenoid) to make the socket deeper.  This next exercise helps build stability to the labrum of the shoulder.  It’s called “alphabets.”

Grab a dumbbell in one hand – Start with a 3 pound weight and eventually progress to 7 pounds.  Lie on your back on a weight bench or floor, extend your arm towards the ceiling, keeping the elbow straight, and write out the alphabet in capital letters, from A-Z.  Capital letters are used to increase your range of movement. The total motion of the letters should be kept in a 10-inch range of motion. 

This powerful exercise causes muscles to perform rhythmic contractions and build endurance, ultimately leading to greater stability.                                              

Perform the alphabet for 3-4 sets and increase the weight every two weeks.

The next exercise sequence is something I call “6-packs.”  It is by far, the toughest and most effective exercise for building strength in your stabilizing and assistive muscles of the scapula and shoulder. 

 It is performed by lying on your stomach on a weight bench or on the floor, or even on a physioball (Swiss Ball) if you’re advanced.  It’s a series of six motions, each one held for six seconds and performed for six sets.  Don’t let the triple 6 digits scare you off – everyone of my patient athletes despise “6-packs”, but never forget to include them because they work.  A word of caution: if you perform them on the floor, take a bath towel, roll it up and place your forehead on it so you can breathe.

Your 1^st “six-pack” movement is forming the letter “T’ with your arms stretched out and thumbs up. The 2^nd movement is also the letter “T” but now with your thumbs turned down.  The 3rd movement is the letter “W”, or as we call it, “goal post.” Bring your bent arms next to your head – Your head is what forms the middle of the “W”.  The Fourth and fifth motions are called “Superman” – The 4^th is performed by bringing the arms straight out in front of your head with thumbs up and make sure your elbows remain straight. The 5^th is performed by performing the same motion, but with the thumbs turned down.  Your Final 6^th movement is performed by brining your arms/hands down by your waist, turn your palms up toward the ceiling and lift your arms up and squeeze your scapula together. 

Perform all six motions consecutively, but you must make your best effort at holding each position for an accurate six second count. Six exercises held for six seconds are equal to one set. Complete a total of six shoulder shrieking sets. 

 Keep your abdominals contracted throughout all of the exercises as it will help to stabilize your spine.

 These exercises address areas of weakness from three anatomical planes of motion.  The 1st exercise is the traditional rotator cuff work using a cable or theraband while standing up.  The 2nd exercise targets the labrum of the shoulder and is performed lying face up, taking gravity out of the equation and minimizing stress and pain in the shoulder.  The Final exercise enhances overall strength within the shoulder.

Here is the full article to be published in next months Men’s Fitness Magazine. It is argueing the reason why people should lift weights… These are common reasons why people avoid weights and the arguments why adding weights to their workout will help them in the long run!!!

I run so don’t need to!

Saying that you run, so don’t need to lift weights is like only having one eye open and claiming perfect vision. To get a full ‘view’ of fitness, you need to combine the two; running will improve your cardio, but do little to influence strength or core stability. You are only as good as your weakest link, so completely neglecting one side of your training will never make you a healthy, complete athlete.

I don’t want to get too bulky!

Most ‘bulky’ people you see in a gym look like that because they train in a very specific way! Lifting weights doesn’t have to be about getting big; training for strength or endurance as opposed to hypertrophy (muscle growth) will yield great benefits without packing on unwanted muscle bulk. Keep reps low (1-4) for strength and high (15+) for endurance, minimising the size added to the muscle fibre!

It’s bad for your bones!

If lifting weights was bad for the bones, why would doctors prescribe it to patients with osteoporosis? Countless studies prove that impact and weight-bearing exercise actively stimulates bone formation. Just as a muscle gets stronger the more you use it, bones become stronger the more demands are placed on them. With proper technique, weight training is one of the best things you can do for your bones and joints, and could stop or delay future onset of bone conditions.

I’m too old to start!

You are never too old to start lifting weights, especially if done properly and under the guidance of a healthcare professional. In fact, for every decade over 35 a person goes with out weight-training, there is a 3-5% decrease in muscle mass. This sacopenia not only causes a drop in metabolism, but leads to reduced functionality of the joints, decreased flexibility and balance, and a reduced ability to perform certain tasks. If you aren’t lifting weights already, you should be, and it’s never too late to start!

I’m only interested in losing fat.

If looking to lower body-fat, lifting weights is one of the key ingredients to incorporate into your regime. Not only does increasing lean tissue reduce your overall % (it’s a maths thing…), but it gives your metabolism a boost. For every kg of muscle you put on, an extra 120 calories are burnt while resting! Not only this but weight training, if done properly, can burn more calories in a session than steady state cardio work, killing two birds with one stone!

I’m worried about getting injured.

Like anything in life, if something isn’t done properly, it can result in injury. Weight training is exactly the same. However, adding a little muscle can actually make you less prone to injury; strong muscles, tendons and ligaments are much more capable of taking stress and impact, and the increased flexibility and core stability of a good weights program reduces the likelihood of pulled muscles and back pain. Add in the benefits to bone density and metabolism and you are more likely to get an injury not lifting weights than from following a balanced program!

I can get stronger through bodyweight exercises alone.

Bodyweight exercises provide some of the toughest workouts around (not much can beat a handstand push-up/pull-up superset session), but there are limitations to this method. To get stronger, you must get close to a ‘1-5 RepMax Intensity’ over the exercise, something that is very hard to do in a certain exercises with just bodyweight (e.g. squats). Also, the weight being lifted is always similar, limiting the level of progression available. For optimal progression, weights should be added to provide more variety, intensity and development to the routine!

Published from the Telegraph.co.uk.

Men with Muscles cut cancer risk by 40 per cent.

Men with stronger muscles from regular weight training are up to 40 per cent less likely to die from cancer than men who do not lift weights, according to new research.

The findings, by an international team of researchers, suggest muscular strength is as important as staying slim and eating healthily when it comes to protecting the body against deadly tumours.

The scientists who came up with the findings are recommending men weight train at least twice a week, exercising muscle groups in both the upper and lower body. In recent years, experts have recommended a healthy diet and lifestyle – including regular aerobic exercise such as jogging or cycling to reduce the risks of the disease. But the latest study, published in the journal Cancer Epidemiology, Biomarkers and Prevention, suggests it may be just as important to build up muscle strength.

A team of experts, led by scientists from Sweden’s Karolinska Institute, tracked the lifestyles of 8,677 men aged between 20 and 82 for more than two decades. Each volunteer had regular medical check ups that included tests of their muscular strength. Between 1980 and 2003, researchers monitored how many developed cancer and subsequently died from it. The results showed men who regularly worked out with weights and had the highest muscle strength were between 30 and 40 per cent less likely to lose their life to a deadly tumour. Even among volunteers who had excess fat or a high body mass index, regular weight training seemed to have a protective effect.

In a report on their findings the researchers stressed keeping a healthy weight was still crucial for avoiding premature death. But they added: “In the light of these results, it is equally important to maintain healthy muscular strength levels. It’s possible to reduce cancer mortality rates in men by promoting resistance training involving the major muscle groups at least two days a week.”

Well done to Fredrik Sjoberg. As you can see, Freddy has really changed his body in just the few months he has been training with Shaun. In five months, he dropped 9kgs in unwanted weight, went from 22% bodyfat to a trim 11%, and increased the size of his chest, back, arms and legs, whilst dropping inches off his waist!

He also has gone through the roof with his strength, nearly doubling his overall bench press, pull-up and squat scores from his initial testing values. He is a great example of how to change around your lifestyle, and get to where you want to be with minimum fuss. Here is what he had to say;

‘Since training with Shaun, my time spent in the gym has been really productive. I used to train 3 x/week, but never really get anywhere. Since meeting Shaun and getting onboard with his program, I have kept the amount of training time the same, but now I leave the gym exhausted having crammed twice the amount of work into a session. He has also given me some great advice and guidance with my diet and supplements, and the results speak for themselves!’

‘I can’t recommend him highly enough; he now trains 3 other guys from my office, and they all love the training and are on their way to similar results to mine…’

For more information on how Freddy got his amazing results, or to book in to see Shaun, please contact on shaunstaffordtraining@hotmail.com, or call our booking line on 07841 778117.

Bio-signature

Bio-Signature is a revolutionary new concept in the field of functional medicine and exercise science, developed by world-renowned strength coach Charles Poliquin and his team of researchers in North America.

It is based around the premise that where the body stores fat is a reflection of its hormonal profile, and put simply, can tell us where any imbalances are, and how to address them to suit a clients goal.

Hormones are chemical messengers in the body that elicit certain processes; increase/decrease metabolism, store/burn fat, build/breakdown lean muscle as well as many others. The key to unlocking the body’s potential, is to ‘uncover’ each person’s chemical messages and control them. What this means is less time wasted, completely bespoke training, diet and supplementation plans, and most importantly, faster results!

Bio-signature Hormonal Assessment.
The Assessment Process takes under an hour, and involves a series of site specific caliper readings. These 12 readings, allow the practitioner to assess your individual hormonal output, and from these results, put together your program to follow.

 
Find out how to put in less effort and achieve greater results by booking an appointment today>>.

Here’s What The Experts Say…

“BioSignature is a revolutionary tool for the clinician who wants to individualize metabolic correction by designing protocols that have the greatest success.”
Dr. Suzanne Mack, M.D., North Texas Institute of Functional Medicine.

“BioSignature offers a rapid assessment tool for hormonal health to individualize a patient’s protocols to achieve optimal metabolic health. It combines all the best that Ayurvedic, Chinese and Western medicine has to offer to the patient.”
Dr. Abbas Qutab, M.D., D.C., N.D., D. Ac. Associate Clinical Professor of Medicine, Vanderbilt University School of Medicine.

TONIGHT WE DINE IN HELL…

High Intensity Circuit Training Hits The Citypoint Club!

If you think you are tough enough to handle all that this class has to offer, come along and see what you are made of!

Every Wednesday at 2pm, Studio 1 is turned into a haven for those who like their training a little bit more hardcore! We pick a series of exercises (different every week) designed to challenge your body the way it was meant to be challenged!

We use circuits based around those used to condition the athletes and actors who played the Spartan Warriors in the Warner Bros smash film 300; Kettle-bells, Bungee Ropes, Suspension Training… Clean & Press, Squats, Tyre Flips, KB Swings…

Sign up for a 6 Week Course (100gbp/6 weeks) or Pay As You Go (20gbp/session), and see what your body can survive…

See you in Hell!

Chain squats

Taken from http://www.pponline.co.uk/encyc/strength-exercises-squats

Adapted for Shaun Stafford Training.

Although most squatting is performed using a simple barbell and weight arrangement, there are variations on this theme. A popular variation of the squat in the USA is to add chains to either end of the barbell.

The chain is attached to the top of the barbell, with some portion of it on the floor. As the squatter descends, more of the chain is on the floor, decreasing the overall load. As the squatter ascends, less of the chain is on the floor, increasing the overall load. This arrangement requires greater force production at the top end of the squat (because more of the chain is off the floor and thus suspended from the barbell) when the legs are in a more mechanically advantageous position to produce greater force.

This mechanical advantage arises from the fact that the length of the quadriceps is shortened, allowing more opportunity for cross-bridge contractile activity; at the bottom of the squat, when the quadriceps muscles are lengthened, there is less cross-bridge activation and the legs are at a mechanical disadvantage. So, although the external resistance is constant (the barbell), the force produced by the muscles isn’t constant due to mechanical changes.

The theory behind the use of chains is that it overcomes mechanical changes and produces a constant force throughout the movement.

In a university study, researchers looked at 10 resistance trained adults and the effects of altering resistance at around 60% and 85% 1RM (maximum weight that can be lifted for one rep) of the squat. They used chains to provide an extra 20% or 35% of the total resistance and compared this to a control group who were just doing the squat.

No differences were found in the rate of force development between the squat with chains and the squat without. However, both peak power and peak force were found to be greater when using chains. The difference was even more significant when performing the 85% 1RM, heavier load. The optimal condition appeared to be the heavier 1RM load, with 20% of the resistance coming from the bands. More research is warranted in this area, but the use of chains or bands in squats could be a worthwhile addition to athletes’ strength training routines.