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

• Foam Rolling 101 With Advanced Techniques
• Strength and Conditioning Discussion – Are Foam Rollers Crap?
• Essential Hip Mobility – How to Warm-up Correctly
• Essential Hip Mobility – How to Warm-up Correctly
• Thumb Update – Powerball Training

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?

Well I can guarantee that there will be no magazine cover promises like “six pack abs in six days,” but I will break down a couple moves that will give you maximum benefit from these amazingly multi-functional trunk muscles.

In this article I will refer to the abdominal muscles and the posterior spinal muscles as the “trunk” (I’ve kind of abandoned the word “core” after its misuse and abuse over the past few years).

For those of you who are locked in the never ending Jane Fonda crunch cycle, I challenge you to get up off of the floor. When have you ever snatched, climbed, flipped, pulled a car or bent a piece of metal while lying on your back? Well then there must be a better way to strengthen your trunk for all those exercises than lying on your back, right?

For those of you who are already doing all those things, I challenge you to spend some time specifically on trunk training. I’ve seen damn strong guys crumble due to a debilitating back injury that could have easily been avoided. Plus as we all know, stronger abs means stronger back, stronger abs and back mean stronger everything.

The key to understanding how to train the abdominal wall is first understanding the true function of the abdominal wall. In its simplest terms, the only concern of the abdominal muscles is to move, protect and stabilize the spine. All of the trunk muscles work together to allow the body to effectively generate and receive force. If we look at the function of the muscles then it gives us the chance to choose exercises more effectively.

Serious Abdominal Function going on right here…

So let’s look at the trunk and its duties per muscle group.

Rectus Abdominis

The ‘six pack!’ It may be one of the most sought after muscle groups in the human anatomy. Its pure visibility leads to an almost immediate assumption of fitness. But what does it do?

Well aside from protecting the body’s vital organs, it’s how it moves the spine that is most important. Stretching from the lower sternum to the pelvis, the RA flexes the spine (as in sitting up) but what gets less attention is its ability to decelerate spinal extension.

Internal and External Obliques

Multi-functional due to their design, the IO and EO play major roles in spinal movement. The spinal column itself is capable of three main movements: spinal flexion/extension, spinal rotation and lateral spinal flexion (side bending). The IO and EO happen to play a role in all of them (the Quadratus Lumborum also helps out in side bending).

Just like the Rectus, the obliques help decelerate opposing movements which is crucial in the way the body accepts outside forces and still maintains the integrity of the spine.

Erector Spinae

Running the entire length of the spine, the erectors are broken up into sub divisions. The erectors are primary extensors and stabilizers of the spine. So when you bend down to pick something up, gravity is pulling the upper body down while the erectors are controlling the decent. They then contract to extend the spine or stand back up straight.

On a deeper level, the Transversus Abdominis and multifidus play a vital part in the stabilization system of the spine.

So now we know that the four primary muscle groups of the trunk that we want to focus on are:

1. Rectus Abdominis
2. Internal Oblique
3. External Oblique
4. Erector Spinae

And we know that the three major movements of the spine are:

1. Flexion/extension
2. Spinal rotation
3. Lateral spinal flexion (side bending)

This gives us a logical blueprint to choose our exercises! The three exercises that I’m demonstrating in this article/video all start from what I call the “4 Pillars” stance, which is anytime the hands and feet are in contact with the floor, like in a push up.

Weather it’s animal movements or strength movements we can achieve excellent conditioning for the rotator cuff, hips and trunk musculature.

The other elements that make these exercises so effective are the speed and rhythm which allows us to utilize both functions of the trunk musculature, which again is force acceleration and force deceleration.

The final advantage to these movements is the fact that we are training the trunk by moving the lower body with a fixed upper, rather than the traditional fixed lower (like in a crunch or sit up). This makes its carry-over to performance far greater.

Mike Fitch is the creator of the Global Bodyweight Training system. You can get a taste of it by signing up on his site where you’ll receive a free video on 25 Pushup Variations for Total Chest Development. Also be sure to check out the World is Our Playground section to see bodyweight training and more in Miami, Costa Rica and many more locations around the world.

Similar Posts:

• Why You Wearing Your Belt So High?
• Powering Up Your Plank – Guest Blog Post
• Core Strength – What are the Top 5 exercises?
• When Keeping It Real…Goes Wrong!
• Foam Training – Innovative Training Solutions – Article and Video

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

Similar Posts:

• 3 Insanely Effective, FAST Upper Body Warm-ups – Repost
• 3 Insanely Effective, FAST Upper Body Warm-ups
• Powerful Pressing Power AND Core Strength with an Important Lesson
• Fast Conditioning with Kettlebells and Chains
• Fast Five to Lower Back Health

"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

I’ve always loved back training because it is one of my “good” areas.  I’m naturally a skinny guy (and getting skinnier ) but I’ve had a solid set of arms and a good back.

Here are two awesome exercises that are linked together in a power combination (two compound exercises done in succession).  They could be called a “power” combination for two reasons:

• they have a powerful impact on your muscle growth, activation or strength
• the 1-2 exercise could be high mu (motor unit) activation, high intensity movements

If you are short for time, and need a fast muscle building workout, try a power combination.

Loaded Pull-ups

Any version of pull-ups is a good thing when you are trying to build up your arms, back and grip all at the same time.  There are many ways to overload pull-ups, here we are using chains.  On the last set, I drop chains off as I fatigue.  You can do a similar technique with a dip belt and unload the weight as you progress.

See Also:  ULTIMATE PULL-UP VIDEO

Ab Roll-Outs

If you’ve purchased the best core training DVD or core training system on the NET, Combat Core, then you know there are many categories of core training that you can rotate into your workout or program.  This category is a static core training posture where the upper body is moving.

Again, the movement is overload with chains.  Key coaching tips are:

• brace the abdominals, back and glutes prior to moving
• create tension in the lats during the entire exercise

PS.  For a complete muscle building system, check out AMD

PPS.  For a killer core training DVD, check out Combat Core

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We just ordered a bunch of new Diesel Shirts with our classic Diesel Skull design.

They are available in Military Green, Red, Orange, and Gray.

They are available from Medium to multiple XL.

The price is $20 plus $5.95 for shipping within the United States and$11.95 Internationally.

You can send the money with Paypal to jedd.diesel@gmail.com, or to the following address:
(please make the checks payable to Jedd Johnson)

Jedd Johnson
PO Box 806
Wyalusing PA 18853

I know a lot of you have written about the shirts, so sorry for the delay.

We are also looking into tee shirt sizes for the children, if there is enough interest. Please leave a comment below if you’d like to get one for your kid(s) so we can see what the interest is. Thanks!
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Smitty’s Bio Smitty’s Articles Smitty’s Videos Ask Smitty a Question

Similar Posts:

• Fast Conditioning with Kettlebells and Chains
• High Intensity Metabolic Training – Powerful Prowler Combination
• Fast 15 Minute Muscle Building Workout
• Build Strength, Power and Mass for Triceps
• Hardest Core Exercise EVER – Part 1

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 ==>

I think it is so popular because it has so many options.  The video itself has a ton of exercises but in the description on YouTube (to the right of the video) there are even more exercises you can insert into the protocol.  See the “How to Shoulder Rehab” in the Training Center on the right navigation on Diesel.

In this quick Shoulder Warm-up / Rehab combo, you’ll see the following:

Exercise 1: Seated Scarecrow
Exercise 2: Side Lying Posterior Flyes
Exercise 3: Kneeling Push-ups Plus
Exercise 4: Chest / Shoulder Stretch

This can be done before your workout, in the middle of your workout or after your workout.

Just do it!

Shoulder Warm-up / Rehab Combo

Spread The Word
Smitty on Twitter Smitty on Facebook
Products

Resources

Smitty’s Bio Smitty’s Articles Smitty’s Videos Ask Smitty a Question

Similar Posts:

• Cool Dip / L-sit Workout Finisher
• How to Build Muscle – Massive Shoulders
• Great Tricep Finisher – Improve Pressing Power
• Hardest Core Exercise EVER – Part 1
• Fast Conditioning with Kettlebells and Chains