This is a guest article/video submission from my friend Joe Musselwhite, who has trained dozens if not hundreds of athletes from high school sports players, to Grip Athletes, Strongmen, and Arm Wrestlers. Here, he tells us the science behind foam rollers and then shows us how to take advantage of the benefits of SMR work.

Mighty Joe Musselwhite

Several weeks ago my good friend and Grip Enthusiast Jedd Johnson wrote an article asking the question, “Are Foam Rollers Crap?”

After reading the article I e-mailed Jedd and offered an explanation behind the science of foam rolling if he was interested and he said he’d love to have a short article on some of the science behind this new wave of supplementing one’s training.

I said I’d give it my best shot, so here we go!

First, Foam Rolling falls into the category of SMR which stands for Self-Myofascial Release. You may or may not have ever heard of autogenic inhibition but this is the underlying principle at work here with foam rolling.

Deep inside every muscle and tendon is the Golgi Tendon Organ, (GTO). These are tiny receptors called mechanoreceptors. These receptors tell the central nervous system,(CNS) the amount of tension (length) inside a muscle/tendon group. If enough tension is generated in said muscle/tendon group, the GTO will cause the muscle spindles to relax thus preventing further damage or injury. This reflex is called autogenic inhibition. With foam rolling you stimulate this muscle tension causing the GTO to relax the muscle, thus giving the relief.

To answer Jedd’s question, “Are Foam Rollers Crap?”

It depends.

If you consistently employ their use, NO! They are not crap.

Foam Rolling, like massage offers temporary relief and have to be consistently used to offer the benefits. There’s no permanent change to the muscle/tendon group when foam rolling as opposed to resistance training where there’s actually a physical change in the muscle fibers. Foam Rolling or SMR has more to do with improving tissue quality than anything else.

If you’re thinking foam rolling is an overnight fix for your aches and pains then it’s not for you and I guess
you could label them “crap.” As with any training aid or device its intended use always has to be kept in its proper context.

Here is a video demonstrating some excellent ways to apply SMR for Grip Strength Competitors, Arm Wrestlers, and even those who perform a great deal of manual labor…

In closing, always ask questions when exploring new ideas in your training. What others say is an important starting point in your investigation but nothing can substitute self-experimentation.

Ask the right questions. Perform some tests and draw your own conclusions. This is my approach to most every new avenue I choose to explore.

I hope this article helps explain away at least a small portion of weather or not foam rolling is for you.

A Big Thank You to Jedd Johnson for allowing me to write an article for the Diesel Crew! What a privilege it has been!

Joe Musselwhite (Mighty Joe)

Check out Joe’s YouTube Channel = > Grip Freak

Guest Post by Mike Fitch of GlobalBodyWeightTraining.com

The Three Best Ab Exercises from the Lower Body Up

I already know what you’re thinking, not another ab article, how many times can we repackage the same old crap?
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We have discussed the importance of warming up many times here on Diesel.

Essential Hip Mobility

3 Insanely Effective Upper Body Warm-ups

Ultimate 2 Minute Shoulder Warm-up

Ultimate Shoulder Rehab Video

and this is only a couple of the cool videos on my Youtube:  TheDieselCrew

Why is a Good Warm-up Important?

You also know that I just released the best selling warm-up system this year with Joe Defranco, called AMPED Warm-up.

With all this attention to warming up, do you think it might be an important component of a good workout?

For years I went into the gym, put plates on the bar and started hitting reps.  Years later I couldn’t jump, I couldn’t squat full range and both shoulders felt horrible.

Over the last two years, both Joe Defranco and I have been really focusing on the warm-up, activation exercises and mobility.  It is now a staple in all of our programs.  That is the truth.  It is that important.

Today I can honestly say I am more mobile, agile and hostile.  I can jump again, squat again and hit any exercise I want to hit.  Working out is supposed to get you stronger and more explosive.  It isn’t supposed to make you less flexible, hurt your joints and injure you.

If you make the warm-up a focus in your workout, you will be rewarded immediately AND be able to lift virtually injury free for as many years as you want.

I recently got a note from Shawn Phillip’s who got a copy of AMPED.  He let me know that he really liked the program and has been using it for his workouts.  I decided to do a special new warm-up routine and name it the Shawn Phillip’s Warm-up Routine.

There are over 90 exercises in AMPED and literally 100′s of different warm-up routines you can create for any sport, any workout or any program.  These are just a small few that I’ve demonstrated!   Now if you use AMPED along with AMD (complete muscle building / strength training system) you’ll not only have all the warm-ups you need, you ‘ll have 16 weeks of killer workouts AND you learn how to create your own routines!

“Joe and Jim have done the unthinkable<they’ve made warming up seem cool.
The Amped book and DVD are a must-have for people who want to be strong and
injury-free throughout their training careers. Every move and technique
you’d ever need is in here, along with plenty of sample routines so you
never get bored. I can’t wait to “Bitch Slap My CNS” next workout!”
-Sean Hyson, C.S.C.S., fitness editor for Men’s Fitness magazine

Shawn Phillip’s AMPED Warm-up Routine

20 Awesome Warm-up Exercises

PRINT THIS OUT AND TAKE WITH YOU TO THE GYM

Shawn Phillips, 10 minute AMPED Warm-up Routine

Jumping Jacks, 20 reps
Seal Jumps with Leg Switches, 20 reps
Full Body Circles, 5 each way
Arm Circles, 10 reps each arm, forward and back
Elbows Circles, 10 each arm, forward and back
Wrist Circles, 10 reps
Shoulder Twists, 5 reps each way
Bodyweight Squats, 8 reps
Squat to Stand, 8 reps
Push-up Plus (Level 1), 8 reps
Push-up Plus (Level 2), 8 reps
Push-up Plus (Level 3), 8 reps
Push-up Plus (Level 4), 5 reps each arm
Cobra, 5 reps
Striders, 5 reps each leg
Striders with Rotation, 3 reps each side
Hamstring Stretch / Hip Flexor Stretch, 3 reps each side
Band Pull Aparts, 10 reps
Band Dislocates, 5 reps
Backward Rolls into Hamstring Stretch, 5 reps
Backward Rolls into Glute Stretch, 5 reps each arm
Squat to Forward Lunges, 3 reps each leg
Standing Glute Stretch, 5 reps each leg
Cradle Walks, 5 reps each leg

"I want more weight, I want to beat him"

Lou Ferrigno probably had one of the biggest, best backs in bodybuilding back in the 70′s.  He was just a massive dude all around.  Here is a pic of him doing some bent over rows.  One of the best mass builders for the upper back, along with pull-ups.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

If you’ve been around Diesel for any length of time you’ll know we have the most popular SHOULDER REHAB VIDEO on the internet.  At the time of this article, it has over 120,000 views and over 200 5-star ratings.

CHECK OUT THE REST OF THIS KILLER POST ==> (more…)