Monthly Archives: May 2012

You will never get in a size 4!

Saxonny is one of those competitors who doesn’t say much… sorta gets in her zone and proceeds to bust her butt during her workout, sorta gets all sweaty and stuff. Then she will quietly leave and RUN home… running home is hardcore ’cause my workouts ain’t easy! So one day I asked her what motivated her to get in shape… then her eyes lit up, it was something a friend said to her once:

“You will never get in a size 4!”

That’s what a friend told Saxonny when she picked up a a size size 4 one day. She was shocked, angry and embarrassed. The fact that she was a size 14 made the statement all to real!

I always say that successful people are more often driven by negativity that by positive feedback… Saxonny is no different. We’ve all heard the feel good stories of “The teacher who told me I was special motivated me to accomplish great things”  – Those stories definitely have their place, BUT… proving others wrong, now that feels a whole lot better and is a much better motivator! The end result: A bikini champion and NO trouble getting into that size 4 anymore!!!!

The one thing Saxonny hears that makes her skin crawl is: “It’s easy for you to stay lean because you are naturally thin” (Saxonny) “It angers me when people assume that I didn’t have to work for the body I have. It took the proper diet and workout to get in this kind of shape. People are usually shocked when they see my ‘before’ picture… then they realize how hard I had to work. Once I started working out, I began to look forward to the adrenaline rush I got from being totally exhausted after a workout or run… now I’m hooked for life!

How to increase the intensity of your workouts: Part 2

Figure competitors use squats to build the quadsBesides not using enough weight (my last blog post) another big reason figure competitors (this applies to anyone actually) don’t get the results is that they don’t train with enough conviction… they just ‘go through the motions’… Whether it’s lackadaisical movements, half movements… or just wasting time tying sneakers, talking etc., It all adds up to lack of progress over time.  Everyone is entitled to a crappy workout occasionally… but competitors need to consistently train at a different level. If you’re a competitor training in a gym, but your workout looks like everyone else’s in the gym… then you will probably not the get results you seek – a competitor’s workout/energy level should stand out from the average person, in the gym, who is just trying to stay in shape.

In the video, the first few reps are done at about 50% effort… which is ok if you’re just looking to get a little exercise, tone up a little bit… but definitely not for someone looking to compete in a figure competition or lose significant body fat. The remaining reps are done with good energy… this is the type of energy you need in the beginning (of competition training) so that you don’t fall behind schedule… and even moreso close to competition time, when fat loss becomes much more difficult and your energy level is low.

It’s hard sometimes to take an honest look at your diet and workouts when not getting results… everyone wants to feel that they are giving 100%… but in order to succeed you must be able to look at yourself and take responsibility for lack of results and then do what’s necessary to reach your goals.

Exercises that can cause injury: Part 4 (dips)

Like I said in a recent blog post… figure competitors must keep their shoulders healthy because of the volume of exericse they must do to get ready for a show. First off, many competitors love dips… so my goal is not to say the exercise is totally bad… but that you should understand how to do it properly – because you can hurt the front capsule of the shoulder joint, which can prevent you from doing pushups, bench presses, overhead presses etc., for a long time.

Safest way to perform bench dips:

  1. keep your body close to the bench
  2. don’t go down too far

In the first video the first few reps are done correctly. The last reps are done with the body further away from the bench. Besides being less effective, this position puts strain on the anterior capsule of the shoulder. The second video shows the pressure the anterior capsule of the shoulder joint is under even when doing a ‘safe’ dip.

Video #1 – Video showing the correct and incorrect way to perform bench dips:


Video #2 – The video below shows the anterior capsule of the shoulder under a lot of pressure during dips: