Reclaim Your Energy!

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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Your energy gets zapped either before you start exercising or while you are exercising!

You walk into the gym half sluggish because you're thinking about your day you've had and thinking about getting through your workout to face the battles in your life. You already feel drained of energy before you start exercising.

Or it might be you are working out and you look around. The set you are performing, or the duration of your cardio suddenly becomes harder to complete.

In both cases, your energy becomes zapped because you are focused on the past and future events. Or you find yourself looking around the gym rather than being in the moment and focusing on yourself.

Rather than focusing on what goes on outside the gym or looking at others, redirect your attention to being "in the moment" by focusing on yourself. After all, it's all about YOU! 

‘Flow’ is a concept that utilizes process goals to help make exercising intrinsically motivating and enjoyable. ‘Flow’ builds self-confidence that allows to develop the skills to enhance exercise focus to exercise well and optimize training performance.

The motivation of exercising to optimize training performance is the self-satisfaction of the skill that produces it. The skill that produces an optimal training performance is called a “flow experience.” Repeated instances of flow experiences can enable us to focus single-pointedly on performing an immediate task of a particular exercise movement at that moment and, therefore, optimize training performance.

To produce a flow experience, center your focus and energy on an exercise movement and not on something else. Suppose a person, for example, is focused on keeping up with another person next to him. He may produce more internal stress (anxiety), which can negatively affect his behavior and diminish his workout. A person, however, can change his or her construal of the environment by focusing on him or herself and the movement of the exercise he or she is performing, which can positively affect behavior and enhance the workout, and not obsessing about what is going around so it prompts a different and unfavorable behavior.

“Flow” is characterized by an “intense and focused concentration on what one is doing in the present moment” unimpeded by contrary pleasures (e.g., past and future directed thoughts or looking around the gym), which only reduce the flow. Flow experiences are described as being fully engaged in a goal-directed activity requiring the investment of “psychic energy” and is intrinsically rewarding after overcoming the challenge. If the goal is to improve fitness, then one will suffer through the hard work of exercising and use flow to overcome the discomfort because “flow” is its own reward.

Flow experiences is a skill in acquiring a razor-sharp single-point unhindered concentration by focusing on the movement of a limb on the body in every stride, revolution, step, rep and set in an instant of time while one is exercising. It is optimizing training performance and enjoying the experience at the same time in that instant of time.

A distinctive feature of flow are people who become so involved in what they are doing that the activity becomes spontaneous, almost automatic; they stop being aware of themselves as separate from the actions they are performing and sense that they have become one with the activity itself.

Focusing on what you are doing at a particular moment increases the efficiency of both parts of the brain working together and helps keep your attention on a single goal to carry out a specific task. A good but crude example of experiencing an unrelenting focus to optimize performance and accomplish a specific task at hand is the character John Wick.

The Uses and Misuses of Testosterone

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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Synthetic or manufactured testosterone is classified as a “steroid.”

The “normal” range or value that labs use to measure testosterone occurring “naturally” in the male body by the testes (balls) is between 200-600. Some labs, however, use different measurements for testosterone values, which yields different ranges, for example, 280-1,100.

A guy who has a “natural” testosterone level of 500 injects himself with 0.5cc of “synthetic” testosterone per week (2cc or 2ml per month) to help give himself the “edge” to enhance his physical performance is the misuse of testosterone as a steroid. In this case, we can say he is NOT natural. This is because he will be well over the standard range, perhaps between 1,500-2,000 or more!

A guy, like me, who cannot produce testosterone naturally because I have no testes (due to having testicular cancer three times) needs to be on Testosterone Replacement Therapy or TRT, which is a synthetic testosterone that is injected into my body and prescribed and monitored by my PCP.

Testosterone fuels the growth of prostate cancer cells. That’s why there is a concern in the medical community if the prostate is enlarged. In my case, my PCP took me off testosterone because of an enlarged prostate on two occasions in January 2022 and January 2023.

In regard to the first occasion, and after two months without TRT, my testosterone value was 39. At that time, I was 60-days into post-recovery chemotherapy. Later that same month, I hiked Mt. Sentinel in Missoula, Montana.

In regard to the second occasion, and after two months without TRT, my testosterone value was 74. I ran the Missoula Half-Marathon that same year in the summer with a testosterone value around 74 (i.e., I was still not on TRT at that time).

Since I have no testes, my body cannot produce testosterone, except for the small amounts produced by the adrenal glands, which accounts for the whopping 39-74 (without TRT)! Since my prostate is stabilized, I am able to resume TRT with the permission of my PCP.

My current testosterone dosage is 0.5cc once every two weeks (1cc or 1ml a month). With this dosage, my testosterone level is 253.

253 is a low value, but it is sufficient. I neither require nor need more. Therefore, I can honestly say I don't take and have never taken steroids to enhance my physique. With pride, I can say I am natural. A person does not need an overabundance amount of testosterone to build an impressive physique and make strength gains. A fitness mindset builds a strong and impressive physique! Guys, if you want to naturally increase your testosterone level, exercise intensely (train hard, but not necessarily “heavy”), especially the legs!

When I was going through aggressive chemotherapy (40 bags in 10 weeks), at 59 years old, from November 2021 to January 2022 I still exercised when I was able.

At one instance, after 23 days of chemotherapy, a few days after losing my hair, and finishing a 6-hour chemo session, I put my strength to the test and deadlifted 315 pounds for 2 sets of 10 reps!

When I didn't take any testosterone injections for 4 to 6 months because of an enlarged prostate on the two separate occasions noted above (2022 and 2023) I was still able to engage in exercise.

Can a man live without testosterone? YES! Can a man exercise without testosterone? YES! Can a man make physical improvements without testosterone? YES! Does a man want to live without testosterone? No, of course he doesn’t. But I lived without testosterone for 4-6 months on two separate occasions. Strength gains and physical improvements can still occur without testosterone!

Testosterone increases “sex” drive and drive in general, and faster recovery time, but does not necessarily fuel the body with energy and the energy necessary to exercise. Your mind does that! Fuel your mind with The Fitness Mindset!

The Truth About Supplements

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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SUPPLEMENTS ARE NOT REGULATED by the Food and Drug Administration (FDA). For this reason, new companies are sprouting up each year with newer and better products “promising” more energy, more muscle and weight loss.

Companies and popular fitness figures market supplements by targeting to arouse the emotions like a “herd mentality” seeking to entice the public to jump on the bandwagon in order to win the conclusion that the marketed supplement may give us more energy, give us more muscle, and make us leaner.

Many retired bodybuilders have discovered the supplement industry as a lucrative business because it appeals to the admiration and vanity of having a muscular and ripped physique. The argument is to look like someone you admire you must buy the supplements he takes, eat what he eats, and train the way he trains. Let’s get real. You are NOT going to look like your favorite athlete just by simply taking a supplement that he or she markets for a company that sponsors him or her.

Supplement companies, bodybuilders, and popular fitness figures manipulate the attitudes and emotions of the general public to incline them to accept popular claims of supplements that have not been established. It is the claim that certain ergogenic and thermogenic “performance enhancing” aids are “clinically proven” to build muscle and burn fat. It is no wonder that the supplement industry is a multibillion-dollar business! It profits from the emotions of the general public. 

Do supplements work? Ask yourself: “How do ‘muscle building’ and ‘fat burning’ supplements work to assist with my goal?” If they don't work, then why not? What factors must be present that influences or contributes to the efficacy of such highly marketed supplements? Must I supplement my exercise and diet plan also with a marketed product that “may” help with enhancing my performance and altering my physique?

Taking a protein powder supplement to supplement one’s nutritional needs may or may not augment protein food sources for the day. The kind of protein powder (concentrate, isolate, whey, plant, beef, soy, egg) may be a personal preference based on one’s own body, research, and taste buds. But instead of buying a marketed protein powder supplement, why not create your own protein shake yourself? Simply mix some oats, milk or water, fruit or peanut butter, yogurt, and maybe even ice cream, for a delicious drink!

Anyone can build muscle without the use of muscle building supplements so long as the proper training environment is created to “stimulate” muscle gain. This is what people did before supplements were created and were ever “known.” In addition, anyone can lose weight and transform his or her physique without the use of caffeinated supplements, so long as the proper training environment is created to “stimulate” fat loss.

Following the right training routine, using proper form, exercising with the right amount of intensity, eating the right foods often, having the right attitude, and repeating this routine progressively builds up a healthy habit toward acquiring a mindset to make a physical transformation and beyond! You cannot win the war against what is popular to believe, if you cannot win the war against your own mind to think otherwise. Augment your mind with innate knowledge and work ethic to work hard, work harder, repeat, and never give up!

To say that muscle building and fat loss supplements work is an oxymoron. Putting one’s work in necessarily comes first. It is moving forward with one’s own momentum! That IS the driving force! And with the right focus, success is inevitable. It is learning how to use and control one’s energy and channeling it more effectively.

Some might argue that it’s not about what kinds of foods are consumed, but how much the body absorbs. A probiotic is suggested to get the gut working first. But then again, eating cleaner and often in smaller amounts can help with better absorption. Again, it starts with you. Getting healthier and fitter is not rocket science as some make it out to be by using technical jargon.

The late competitive bodybuilder, Jeff Everson, was an innovator, fitness model, former husband and trainer of 6x Ms. Olympia Cory Everson. Jeff railed against the supplement industry that came with bodybuilding. He wrote in an editorial, “Fifty percent of our supplement-industry revenues are earned selling horseshit – nothing less than hogwash. The whole industry is saturated with too much snake oil slithering down the toilet bowl… [but] if the magazines only printed workout information, they’d go out of business.”

The general populace looks for an easy way, a magic formula if you will, to get healthy and fit. Fad diets and social networks are quite successful at arousing the emotions of the crowd to be associated with a trendy name, social group or following.

Some, if not most, jump on one bandwagon and fall prey to marketing tactics that sell magic formulas, such as, “Lose weight fast, guaranteed!” But they cannot follow a formula for long, which is why, for example, there are so many different diet and fitness programs and supplements being sold, generally to the same people. Others jump on another bandwagon and look to the admiration of athletes for having a muscular and ripped physique. The reasoning is to look like someone you admire, you must buy the supplements he or she takes, eat what he or she eats, and train the way he or she trains. But just because you do what he or she does, doesn’t mean you will look like him or her.

When the proper training environment is created, supplement(s) may enhance the work that a person already does in the gym. But if one cannot or is unwilling to create the proper training environment by training with the proper intensity first, then marketed supplements that one already might take will be to no avail and money will be wasted. Putting in one’s own work comes first. When one improves the mind-body connection, results will inevitably follow.

The bottom line: Don’t waste your hard-earned money on marketed supplements. Let’s get real. Athletes, models, entrepreneurs, and social media influencers may or may not take “supplements.” Athletes, most likely, yield to taking performance enhancing drugs to give them that strong and ripped physique for the purpose of appealing to the emotions of the public to gain admiration and monetary support.

Tarrying with the Negative

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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The Power of Negativity In Weight Resistance Training

WHEN WE WEIGHT TRAIN, we oppose the law of nature (gravity) of motion in two ways. One, when we resist a weight downward toward us or when we resist a pull of a weight away from us. And two, when we push a weight upward away from us or when we pull a weight toward us. The first way is natural motion and the second way is artificial motion. The natural motion is positive because it affirms the law of nature. The artificial motion is negative because it opposes the law of nature. We are called to tarry with both motions if we are to yield the positive benefits of weight resistance training.

The notion of “tarrying with the negative” originates with the 19th century German philosopher Georg Wilhelm Friedrich Hegel in the 45-page Preface to explain the aim in his famed book, Phenomenology of Spirit. [1]

In this article, I propose to offer a different way of thinking about weight resistance training by applying the notion, “tarrying with the negative.” Rather than thinking of the natural motion eccentric (the negative repetition) and the artificial motion concentric (the positive repetition), I propose the opposite in relation to the law of nature: the natural motion is positive and the artificial motion is negative.

Affirming, Tarrying, and Transforming the Negative into the Positive

Opposing the positive motion is to affirm natural motion. This is the first negation. Opposing the negative motion is to affirm artificial motion. This is the second negation. When one opposes the first negation (weight resistance toward or away from the body) and opposes the second negation (weight resistance away from or toward the body) one affirms and tarries with the negation of the negation and transforms it into something positive. The antecedent of affirming the negative and tarrying with it, is the consequent of the positive of getting healthy and fit.

Re-thinking Weight “Resistance” Training

Considering “the negation of the negation” as positive is applying and re-thinking the conventional definition of weight resistance training. Conventional thinking defines the resisting motion negative and the opposing motion positive. Unconventional thinking (what I am proposing) defines the resisting motion positive and the opposing motion negative.

The Law of Nature is Positive

To affirm that natural motion is positive and artificial motion is negative is to understand the true nature of gravity. Gravity naturally pulls objects toward each other. With weight resistance training, we artificially oppose gravity by either resisting it or pushing against it to get healthy and fit.

The first picture below, demonstrates the first motion for performing the flat bench press. The downward motion of the weight is being resisted against gravity toward the body. Conventional thinking defines the downward motion negative. However, this motion is positive and natural because it is affirming the law of nature and tarrying with the first negation.

The second picture below, demonstrates the second motion for performing the flat bench press. The upward motion of the weight is being opposed against gravity away from the body. Conventional thinking defines the upward motion positive. However, this motion is negative and artificial because it is opposing the law of nature and tarrying with the second negation.

The former negation is natural, whereas the latter negation is artificial. Both negations combined reveal the negation of the negation, which yields the positive for positive results.

Conclusion

By opposing two negatives (one natural and the other artificial) when engaged in weight resistance training, I conclude, the positive arises when and only when negativity is directed not at the negative but at one’s initial efforts at negating it. [2] The power of the negative is the creative element that assures the advancement of something positive.

Endnotes
[1] Hegel, Phenomenology of Spirit (1807), “Preface,” Section 32.

[2] Messinger, Eli. “The Power of Negativity.” Book Review. Science and Society. Spring 2004, Vol. 68, Issue 1 (pp. 123-125) p. 124.

Benefits of Exercise

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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PHYSICAL EXERCISE IS THE PERFORMANCE of an activity to promote and improve health and fitness. Exercise improves the overall quality of life. It affects mood and mental state, physical appearance and performance, and brain activity.

We engage in exercise for psychological reasons: to feel good about ourselves and have more confidence so that we can get things done and pursue other things in life that are worth enjoying (an activity, going out, taking a trip, etc.).

We also engage in exercise for physiological and neurological reasons: to change physical appearance and increase functional ability (i.e., strength, muscle, endurance, coordination, flexibility) and to improve brain activity (i.e., cognition, focus, memory).

The benefits of exercise are incommensurable to any prescription, recreational drug, supplement or therapy can offer. Exercise contributes to positive thinking, increases confidence, metabolism, bone density, cardiovascular health, energy, and hormones. Exercise decreases anxiety, improves sleep and digestion, slows down the aging process, releases endorphins into the brain that reduce pain as a natural opiate, and boost the feeling of well-being.

Studies show that exercise can improve mental function and performance by reorganizing and restructuring brain activity called neuroplasticity. Plasticity is creating new neurosynaptic connections by sending new and repeated signals to the brain, such as learning a new physical ability like an exercise or developing the motor-skill of mastering an exercise to perform at an optimal level. This repetitive action can “physically change” brain activity because of the continued firing of learning new neurosynaptic pathways.

Summary of Exercise Benefits

• Improves the overall quality of life

• Creates a positive mood and mental state

• Produces positive changes in physical appearance

• Boosts self-confidence and the feeling of well-being

• Increases the body’s functional ability and performance

• Increases metabolism, bone density, cardiovascular health, energy, and hormones

• Decreases anxiety and improves sleep and digestion

• Reduces pain by releasing endorphins

• Slows down the aging process

• Improves brain activity by creating new neurosynaptic connections

• Increases mental function and performance

No question about it. Sensible exercise is good for everyone. Yet, while we know it’s in our best interest to exercise regularly we find it too easy not to exercise.

Many people sacrifice their health for family, for friends, for a job, for wealth, or their happiness for these things, but do not put health as a priority to be rich. Good health gives us more time to enjoy life with the ones we love, travel more, build wealth and pursue the finer things in life. Healthy people often have long life expectancies, which give their investments time to grow. Good health is the least expensive investment we can give ourselves.

Physical exercise is a vital element of a healthy lifestyle. A sensible, balanced and consistent exercise program is good for the body. Movement is what we were meant to do. To meet the demands of life one needs to exercise their heart, lungs, muscles, bones, and joints to stay strong and healthy. We live, move and have our wellness through regular physical exercise.

Wake-Up Call

The Information Age in which we live, along with its technological advances, has caused a decrease in physical exercise. It has made us move less, eat more food, and expend less energy. The creation of online social platforms has exacerbated the problem. In the last 20 years healthcare costs have more than quadrupled due to a sedentary lifestyle with a lack of physical exercise in the United States.

According to the Center for Disease Control and Prevention (CDC), physical inactivity currently costs the United States $117 billion annually. Statistics show that is costs much less to stay healthy and physically fit that it does to treat health ailments as a consequence of not living a healthy lifestyle.

The National Center for Biotechnology Information (NCBI) reports that diabetes and depression are highly prevalent in the United States. They are associated with increased mortality, lost work productivity, increased disability, decreased quality of life, and increased healthcare costs.

Five Groups of People

According to a report by the CDC, 74% American adults over 20 years old are overweight and obese and, therefore, disconnected from exercise. The CDC also reported that 23% of American adults occasionally participate in physical exercise 60 minutes four times per week. It seems logical to conclude that the remaining 3% of American adults involve themselves in physical exercise 60-90 minutes five to seven days a week.

But this doesn’t mean that 3% are engaged in physical exercise. Direct observation and statistical probability can predict that 2% are withdrawn from exercising for reasons about looking good to others or because of relative ignorance to exercising by going through the motions. It is relevant to presume that the remaining 1% are immersed in exercising for reasons to get healthy and fit.

From the stats above, we derive five groups of people:

• Group 1: Disconnected from Exercise - 74%

• Group 2: Participates of Exercise - 23%

• Group 3: Withdrawn from Exercise - 1%

• Group 4: Ignorant to Exercise - 1%

• Group 5: Immersed in Exercise - 1%

Exercise is Quality Over Quantity

What does it mean to exercise? The most basic definition of exercise is carrying out an activity requiring “physical effort” to sustain or improve health and fitness. Physical effort includes training intensity of which proper form is observed with the right amount of stress that stimulates the muscles and heart, which invariably can lead to a series of body transformations. It’s quality (how well you exercise in relation to your goal) over quantity (how much weight you use and how often and how long you exercise). The physical effort in exercise is only one aspect in the transformation equation. The other two aspects include nutrition and recovery.

Only group 5 can make the highest claim to exercise and, therefore, have the highest success rate of achieving a complete body transformation since they are immersed in all aspects of the transformation equation with sustainable action. It is reasonable to say that groups 1 thru 4 cannot make the claim to exercise, and if they do, only a lesser success rate.

Group 1 is disconnected from exercise. Group 2 doesn’t exercise enough. Group 3 exercises for reasons other than to get healthy and fit. And Group 4 exercises out of ignorance by going through the motions. Which group do you find yourself in? And why?

Transform Your Body

Most people fall into groups 2, 3, and 4, which make up 25% of people who are unsuccessful in achieving a complete body transformation for the reasons given above. If you find yourself in these groups, then you are in the contemplative stage of behavior change and need to re-wire your mind for a process of a transformation.

Re-Wire Your Brain

The first three sequential pictures above or to the right illustrate my 8-week and 14-week transformations, respectively. The last picture in the sequence illustrates my complete one-year transformation from a fat 200 pounds to a fit 180 pounds at 57-years-old.

The Deadlift: King of Exercises

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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I RECALL CERTAIN DEADLIFTING WORKOUTS that have become memorable. It is those in particular that re-fuels my heart, motivates me, and gives me fortitude. What makes these workouts memorialized is that I ceased being aware of things around me. The everyday world receded into the background. My concentration focused more intently when I involved myself with the results I desired from the weight of each rep of every set until my whole body was burning!

My Deadlifting Inspiration

In the early 80s I recorded my first deadlift workout at the university gym in Riverside, California. I did three sets with 205: 2 sets for 8 and 1 set for 6. The following week I wrote down my second deadlift workout. I did five sets: 2 sets with 205 for 8, 1 set with 255 for 5, 1 set with 305 for 3, and 1 set with 345 for 1. A Samoan, by the name of Tali said, “Iron Randy is back!” 

By the following month I was deadlifting over 300 pounds on a consistent basis for reps. After my first year of doing deadlifts, at 20-years-old weighing 170 pounds, I was deadlifting 405 pounds for three reps. At 44 weighing 190 pounds I was deadlifting 435 for 8 reps, 455 for 5 reps, 465 for 4 reps, and 485 for 3 reps. Since then I had always felt that deadlifts has been my lift.

At 60 weighing 180 and recovering from chemotherapy with no testosterone and a 3x testicular cancer survivor I can easily deadlift 315 for 10 reps. Deadlifts have kept me resilient and my mind and body strong.

Deadlifts Stimulate the Whole Body

Unlike squats, deadlifts stimulate both the lower and upper body. Deadlifts engage the glutes, upper thighs, hamstrings, lower back, upper middle back, traps, and chest. Paul San Andres writes in Romanian Deadlifts that it is primarily a “hip dominant exercise” and “one of the best hip extensor exercises available” that works the thighs, hamstrings, and butt. Curtis Dennis Jr. writes in The Importance of the Deadlift that it “hits the back, the lats, the quads, the glutes, the arms and forearms, and even the abs, which proves that the deadlift produces more results than the bench press and squats.” Deadlifts is the king of exercises for expending great amounts of energy and wasting calories!

Performing the Deadlift

Bruce Berezay deadlifting 510 pounds (start)

I recommend using a 10, 8, 6 rep scheme warm-up before doing your three sets that really count towards muscle growth. I use a conventional deadlift style starting in a semi-squat position with a shoulder width grip. Bruce Berezay (in the picture above) is using a stiff-leg deadlift (SLDL) style with knees slightly bent and back straight. In both cases, grasp the bar with an over/underhand grip outside of the thighs. I strongly recommend you alter your over/underhand grip with each hand every so often so that muscle imbalances can be avoided which can cause injuries. You might want to take off your lifting gloves and chalk up before you pull the weight up off the floor. Wearing gloves can prevent you from wrapping your hands all the way around the bar for the nice tight grip that you need and chalk does wonders for maintaining a strong grip!

Bruce Berezay deadlifting 510 pounds (finish)

While leaning forward over the bar with your hips flexed, grasp the bar in either position (conventional or stiff-leg). Now ignoring all that your parents told you to do (i.e., to lift with your legs and not your back), keep your head up, chest up, shoulders back, back arched, shoulder blades together, butt out and pull the weight up, stand erect, extend the hips and shrug back! Return the weight to start position. Tap or reset the weight on the floor, but do not bounce the weight, as this can be dangerous to the lower back. Do an 8, 10, 12 reverse pyramid system scheme. Do 8 reps for your first set. Lower the weight and do 10 reps for your second set. Lower the weight for the third and final set and do 12 or more reps.

Deadlift Articles: Praise and Criticism

Surprisingly some authors who feel themselves an authority on the subject advise against doing deadlifts off the floor, but rather off a power rack where the bar is either:

• “Just above the knee” (Paul San Andres)

• “Knee height, maybe slightly higher” (Todd Blue)

• Or “below knee level” (Francesco Casillo)

Curtis Dennis Jr. believes in doing deadlifts off the floor or off a power rack as does Paul San Andres, Todd Blue and Francesco Casillo. Todd Blue makes the excuse for not doing deadlifts off the floor because it involves “too much leg” and imagines his own authority admitting without knowledge of the facts in his mere 300-word article.

Francesco Casillo contradicts himself on the one hand, when he says to start deadlifts with the torso erect (hips extended) rather than the torso prone (hip flexed) as in the case of starting in a power rack or off the floor, and, on the other hand (near the end of his lengthy article), he speaks of the flexion of the hip for a greater degree of “stimulation.” He emphatically states that if the trunk or hips have a lesser degree of flexion (beginning at knee level or slightly below) then the trunk when it is extended (finishing the deadlift in an erect position) has a lesser degree of stimulation. And this is true. However, if this the case, then Casillo is confused where to begin the deadlifts: either just below knee level starting with a lesser degree of trunk flexion, and, therefore, lesser stimulation of hip extension or further down with a greater degree of trunk flexion, and, therefore, greater stimulation of hip extension “during the upward phase.”

If Casillo is not confused where to begin deadlifts, then he believes both ways (like Curtis Dennis Jr.) are beneficial but favors the one starting below knee level. One cannot have both. It’s either one or the other. However, teaching a novice how to perform deadlifts, thus, teaching safe execution, is in most cases best taught in a squat rack, and having the floor as the starting point something to work towards for greater flexion to effect greater stimulation, and therefore, release greater testosterone levels (Casillo). This is how I read Casillo’s article: it is more educational than dogmatic. So, I applaud Casillo for his fine and educational article. Since these authors advocate starting deadlifts above or below the knee they essentially support doing partial rep movements. I do not advocate doing partial reps. I make my reasons clear in my book, Chapter 3, “Recuperation.”

Deadlift form styles

Performing the deadlift has three styles: conventional, stiff-leg, and sumo. In the sumo deadlift (pictured above with a younger picture of myself at 40 yrs) the stance is wider and you simply grip the bar on the inside of the legs with an under/over handgrip and stand erect. This style primarily involves the hips and quads. The stiff-leg deadlift is shown by Bruce Berezay. This style primary involves the hips and hamstrings. The conventional deadlift is shown by me. This style primarily involves the hips and glutes. All three styles have their advantages and disadvantages.

The advantage of the sumo deadlift is that you are standing more upright and not as close to the floor as you are as with stiff-leg and conventional deadlifts, and therefore, have a lesser range of motion in hip extension to stand upright than stiff-leg and conventional deadlifts.

The disadvantage of the sumo style is that it can be more hazardous, especially if one has the tendency to cave their knees in toward the floor like when one does wide leg squats or leg presses. A person with long legs like myself might be more suitable bio-mechanically for doing the sumo style than the stiff-leg and conventional styles. But I prefer the conventional style because I can keep my joints more aligned and more stable, which causes me to have more leverage for strength. It is important that you feel comfortable and safe with a particular style.

The advantage of the stiff-leg deadlift is that the joints in your knees and hips are more stabilized because they are centered at the core of your body and also because of better joint alignment with the knees, hips, ankles, and shoulders. The disadvantage is that there is a strong tendency to round the lower back, i.e., curve it, and, therefore, invite injury.

The advantage of the conventional deadlift is that all the joints are in alignment and the upper body is not horizontal to the floor (like the stiff-leg style), which means you can generate a lot of power with both the upper and lower body when pulling the weight up off the floor. The disadvantage, like the stiff-leg style, is that there is a tendency to round the lower back.

Since I do the conventional style I am always telling myself: “Chest up, blades together, back arched, butt out – pull up and sit down!” Do the style that best suits you physically and psychologically, and one which allows you to generate power with good form.

Training Intensity, Rest, and Goals

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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HOW MUCH REST IS NEEDED between sets and exercise sessions depends on training intensity and outcome goal. I talk about training intensity in relation to rest and goals in Chapters 2, 3, 5, and 6 in my book.

Intensity is not training hard with how much weight you can lift, but rather training hard by how well you are able to keep the muscles contracting under a certain amount of time until the contractions consciously fails while maintaining good form. Set done! On to the next exercise to keep the exercise flow moving (reference to Chapter 2). I talk about intensity in my book as “time under tension” in various places and give examples. Accomplishing more in less time (and in less sets) is what intensity is all about.

If the outcome goal is to lose fat and build muscle, then training for muscular and cardiorespiratory endurance practically every day for 45 to 60 minutes is necessary. Time and intensity go hand-in-hand to lose fat and build muscle simultaneously. Training intensity can be measured by dividing the total number of repetitions performed in a training session into the time it takes to complete a training session. For example, say you did 30 sets and 600 repetitions in 60 minutes. This turns out to be 10 repetitions every minute. This can be a combination of high-volume and high-intensity training.

There are many training variables that depend on the outcome goal. One of these is recuperation. Recuperation (Chapter 3) is the time it takes the body to recover from intense exercise to function and perform better. Recuperation is broken down into three phases: (1) 30 seconds to 5-minute rests intervals between sets during training, (2) 15 minutes to 3 hours after training, and (3) 48 to 72 hours after a training session.

Rest intervals between training sets (phase 1) are related to the outcome goal. If the goal is to increase muscular and cardiorespiratory endurance and decrease fat, then rests between sets are 30 to 60 seconds (30-60s). If the goal is to build muscle, then rests between sets are 1-2 minutes (1-2m). If the goal is to increase strength, then rests between sets are 2-4m. And if the goal is to maximize power, then rests between sets are 4-5m.

The figures below reveals a recovery pattern of dynamic muscular endurance in an elbow flexion isometric contraction performed between 70 to 170 degrees until failure. Notice the 50% recovery after the first 2m15s! The 5s recovery can be compared to a “rep-pause” while the exerciser pauses the resistance during a set to do more reps.

Rest Time > 5s = 15.4% recovery

Rest Time > 2m15s = 50% recovery

Rest Time > 20m = 90% recovery

Rest Time > 45m = 91.8%

If the outcome goal is to lose fat and build muscle, some people might ask, “Well, don’t you need a day or two of rest to recover?” My answer is no, not necessarily. Working out 60 minutes 7 days a week only makes up 4% of the entire week. The other 96% accounts for the recovery process – “rest periods” if you will. When this is broken down to 60-minute training sessions each day ask yourself, “What am I doing in the 23 hours after exercise to recover?” Recall that the second phase of recuperation (reference to Chapter 3) occurs 15 minutes to 3 hours after exercise with nutrition, and the third phase occurs 48 to 72 hours after exercise with Supercompensation.

Acquire The Fitness Mindset to train at an intensity that makes you UNSTOPPABLE!

Valuation Excuses

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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WE ALL FACE OBSTACLES EVERY DAY and have setbacks every now and then in life. By setback, I mean something physical, like an illness or injury in one’s life. In my case, testicular cancer for a third time. By obstacle, I mean things in daily living that prevent us from taking care of ourselves and exercising; a job, family, enjoying life’s rewards too much, an injury, a genetic predisposition, or depression. I call these “valuation excuses” in Chapter 4 (the mindset chapter) of my book and label them the “I can’ts”.

We talk ourselves into believing our valuation excuses. As such, we accept our own closures and limit our possibilities. They arise in the mind as an excuse not to care for ourselves and exercise. I have my own and you have yours. But I choose to make it a priority to exercise every day. Why? It makes feel good and I get stronger. I actually conquer my obstacles and overcome my setbacks every day!

There are so many benefits to exercising that outweigh the excuses NOT to exercise. I mention them very briefly in the Introduction of my book, The Fitness Mindset: 7 Habits For Peak Performance, before talking about extrinsic and intrinsic motivation in regard to social influences and behavior and the alarming statistics of overweight and obesity in the United States.

“Exercise contributes to positive thinking, increases confidence, metabolism, bone density, cardiovascular health, energy, and hormones. Exercise decreases anxiety, improves digestion, slows down the aging process, releases endorphins into the brain that reduce pain as a natural opiate, and boost the feeling of well-being… [And] studies show that exercise can improve mental function and performance by reorganizing and restructuring brain activity” (pp. 8-9).

I am a third time testicular cancer survivor. I think I might be the only one who holds that title! I had 10 weeks of aggressive chemotherapy from November to January. I continued exercising during that time when I could. Since my last chemo session, I’ve had 24 training sessions in 31 days. That’s six training sessions per week.

I had a recent injury to my right shoulder in the gym with chronic pain and limited mobility but I still exercise – the left side of my upper body only, e.g., left arm cranking, left chest, left lat, left bicep, left tricep, until my right shoulder heals.

My problem, and my obstacle these days, is very low recovery. My body is running on chemo, blood thinners, estrogen, no testosterone, and my RBC and hemoglobin is low which causes low stamina and dizziness.

But I still make time to exercise for an hour alternating between upper and lower body with cardio. I do cardio first (in most cases it should be done last). I choose three machines for 10 minutes each for 30 minutes. This gets me sweating and motivated to fire up my mind for an intense one all-out-set of an exercise with the weights for 30 minutes. Exercise with NO EXCUSES!

Stages of a Transformation

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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THE PROCESS OF A TRANSFORMATION includes many behavior change stages to where a person can reach self-efficacy and balance. Self-efficacy occurs when improving fitness promotes behaviors that are influenced by self-monitoring strategies, which includes the confidence and perceived benefits of a regimented exercise routine. Balance occurs when exercise benefits increase, and a person moves between the maintenance and action stages. The process of a transformation includes the following stages: (1) precontemplation, (2) contemplation, (3) preparation, (4) action, and (5) maintenance.

Precontemplation Stage

Individuals may be in the precontemplation stage because they are not informed about the consequences of inactivity, or they do not know about the health benefits of exercise. They may have tried before and failed. As a result, they feel less confident and have become demoralized by their inability to stick with an exercise routine to succeed.

Contemplation Stage

When individuals become aware of the benefits of exercise and are considering becoming more active, they are in the contemplation stage. People in this stage begin to see more value in exercise participation, but misconceptions and myths about exercising may still be present. They seek out informational support to educate themselves to boost their perceived value of an exercise program. They focus on small achievable goals. This helps them build momentum.

Preparation Stage

People in the preparation stage are working on their plan to change. They may already have joined a gym, or they may already exercise sporadically but are planning to start a formal weekly exercise plan within the next month. This stage is all about establishing a plan that clients feel confident they can follow.

Action Stage

The action stage are those who have been consistently exercising for up to 6 months. Barriers to exercise still might exist and what is needed is to anticipate any potential setbacks that could arise. Specific plans should be put in place in advance if an exercise session is missed. Alternative preplanned workouts become important for maintaining progress.

Maintenance Stage

Maintenance is the stage in which individuals are consistently working to maintain their active lifestyle and who have been sticking with their exercise plan for 6 months or more. At this stage, self-efficacy levels are generally high. Dedicated fitness enthusiasts will shift between preparation, action, and maintenance.

The 80/20 Rule Myth

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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GETTING RESULTS BY CHANGING physical appearance and improving functional ability is not 80% nutrition and 20% exercise, but quite the opposite: 80% exercise and 20% nutrition.

We spend less time meal prepping than exercising during the week. Meal prepping makes up 2%, whereas exercising makes up 4 to 6% of the entire week. After prepping meals all there is to do is eat them. Exercising takes more time (and effort), even in preparation.

But the reason why most people have heard getting results is 80% nutrition and 20% exercise is that this ratio is used in reference to a bodybuilder’s lifestyle: eat, train, sleep.

Training is relatively the easy part for a bodybuilder because it is a pleasurable activity compared to around the clock high-performance nutrition to aid with recovery and promote increases in performance levels.

The latter ratio must be applied to the majority who do not find exercise pleasurable and do not adhere to the regimen of a bodybuilder. An 80% exercise and 20% nutrition ratio must be applied to a domestic 9-5 lifestyle: work, home, sleep.

Living a domestic lifestyle can make exercise difficult to become a priority in order to make it a habit and exercise well. Learning how to exercise well by allowing the body to adapt and transform itself is not 20%, but 80% (given the perspective that movement is what we were meant to do throughout our lifetime).

Learning how to exercise well takes time, which is how habits are formed. When a training session is more difficult to get through it is likely the case that one did not eat high-performance nutrition in regard to the right foods in the right amounts at the right time and often enough to allow the body to recover for the next training session. This recovery period, although ongoing throughout the day and night, would in fact constitute 80%. Eating high-performance nutrition meals definitely increases exercise performance and invariably aids in a series of body transformations.

However, the common belief that results are 80% nutrition and 20% exercise is scientifically unfounded. Studies show that exercising influences healthier food choices, not the other way around. Movement comes first, and eating better comes second. The fact is that when one exercises, then one will want to make better food choices in order to perform and function at one’s best. We eat for energy, but we exercise to change.

Yet, when talking about an 80/20 exercise and nutrition ratio it is more pragmatic to speak of a holistic 34/33/33 exercise modality, nutrition, and recuperation ratio that include all three components working together to increase performance and transform the body.

Mindful Athleticism

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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AN ENERGIZED MIND WITH A FIT BODY is an enriching quality of life marked with each step that is motivating and exciting to live! Tap into your mind and actualize it for self-worth like philosophers and athletes! Use your mind and transform YOURSELF that is not confined to the preconceived constraints of the body!

Philosophers are analogous to fearless athletes in mental training seeking to broaden perspective that is not confined within the limits of language. In his leftover notes, and a book known as The Will to Power published posthumously by his sister a year after his death, Nietzsche writes, “Language is founded on the most naïve prejudices… We read contradictions and problems into everything because we think only in the forms of language… We cease to think when we refuse to do so under the constraint of language… All rational thought is interpretation according to a scheme [of thought] we cannot throw off” (no. 522, Nietzsche’s emphasis).

The Mind: Igniting the Spark!

In Philosophical Investigations Wittgenstein similarly says, “Philosophy results in uncovering one or another piece of simple nonsense, and in bruises which the understanding has suffered by bumping its head against the limits of language. These bruises make us see the value of that discovery” (no. 119, my emphasis).

There is much that philosophers and athletes understand regarding mental and physical training of the mind or of the body for enhancing the quality of life all together: Improved intelligence, increased performance, superior aesthetics, and above all self-worth. Both philosophers and athletes pursue mental and physical extremism. Philosophers drive their minds to the border of insanity seeking to understand this chaotic world we call ‘Life’ in order to have a deeper appreciation of it. Athletes push their bodies to the brink of cardiorespiratory and muscular collapse seeking to perform and look the best that they can be.

It may not be pleasurable to endure pain along the way, but PAIN is the motivation of each stepping-stone of success! Both philosophers and athletes alike subject their minds to gain excellence and mastery of oneself as a constant self-overcoming for more life and extol this joy on others to experience the same. Without the mind the body cannot function. To accomplish any goal in life the rendering of the mind ignites the spark of a specific quest and an unfailing plan to succeed that is fueled with a passionate devotion of self-worth, an unrelenting force within, and an obstinate desire that explodes! The parallel between the rigors of philosophical thought and the disciplined athlete in training enhances both the mind and the body on the way to balanced perfection.[1]

Making the Mind/Body Connection

The connection between athletic fitness and philosophical thought is that first, both are an aesthetic art of self and human worth, one of the body, and the other of the mind, (strictly speaking). And second, they require the active engagement of the mind necessary for coordinating and improving both the mental and muscular functions to power the body. Since physical training is more mind than muscle – at least 70% - for improving physical performance we understand that the mind is the most important “muscle” to engage.

Just like there are distinct levels of "progressive" training programs to follow in accordance with the adaptation of the central nervous system's (CNS) learning capabilities and the growth of the mind, an athlete learns how to progressively engage his or her mind to adapt to a higher level of training to improve his or her quality of strength, muscle, performance, and appearance. We get better doing things through habitual practice because our minds make a stronger connection to whatever we are trying to better coordinate. This is why I do not believe in “changing up” one’s training too frequently because the mind ceases to think by refusing to suffer and be bruised to make a stronger connection with the CNS to metaphorically “overload” one’s training (not necessarily an amount of weight or technique that makes a set harder to complete) for the sake of improving the body.

Properly controlled movements or actions of the body are achieved with the mind that reaches a point called mind-body unity. The body is subjected to the mind because the mind controls the body. Any individual sport or activity like bodybuilding, karate, tennis, gymnastics, etc. are just a few positive mental effects of using one’s mind to teach self-confidence, self-discipline, and self-worth.

A Self-Actualized Mind is a Stronger Self-Worth

The parallel between athletic training and philosophical thought John Stuart Mill states a relationship between mental and muscular powers. In On Liberty he says, “[They] are improved only by being used” and “are called into no exercise by doing a thing merely because others do it, no more than by believing a thing only because others believe it. If the grounds of an opinion [like the grounds for exercise] are not conclusive to the person’s own reason [i.e., a reason to exercise must be your own, not anyone else’s], his or her reason cannot be strengthened, but is likely to be weakened, by adopting it [i.e., a reason other than one’s own to exercise]: and if the inducements to an act [such as exercise] … are not … to his own feelings and character … it is so much done towards rendering his feelings and character… inert and torpid instead of active and energetic” (Ch. 3, pp. 122-23; my brackets and emphasis).

We can draw an analogy from the quote above concerning well-meaning fitness enthusiasts wanting to become fit when in fact their actions speak otherwise:

1.    Lack personal passion

2.    Accept to be guided by reason other than their own

3.    Refuse an unfailing training plan by a bonafide personal trainer

I see these well-meaning fitness enthusiasts in the gym nearly every day. Whether someone became a new member 6 weeks ago or if someone has been training for years, it makes you wonder why they still look the same. The purpose of exercise is to improve your health or change your appearance and improve your performance. But these people walk around the gym like half-zombies refusing to devour their own passions and consume energies to ignite the spark in their minds! When I am in the gym my energy, focus and time is on me. But I am not unaware of witnessing the lifeless energy emitting from both the fit and the fat refusing to bruise their minds to exercise their bodies to make that mind/body connection that can create a better and healthier YOU. Why am I not gaining muscle, losing fat or increasing energy? Ha! I’ve already answered this! Because you are “inert and torpid instead of active and energetic!” Movement is all too familiar to us! What?

Well-meaning fitness enthusiasts who have no exercise plan or an exercise plan chosen for them without question, Mill says, “He who lets the world, or his own portion of it, choose his plan of life for him has no need of any other faculty than the ape-like one of imitation” (Ibid.). While visiting the Detroit Zoological Park I came across this inscription of the gorilla exhibitions: “Gorilla’s speak to one another through… vocalizations including grunts, barks and hoots… The day is usually spent resting and socialization with other members of the troop” (emphasis mine).

Some, if not the majority, “aping” or copying what other members of the troop do in the gym from the advice of fitness gurus on Instagram or YouTube or an App without question or understanding is nothing but motionless lazy imitation. In the sarcasm of Nietzsche, this has become the norm of the “genius of the species” for improving itself?

Whether we have grown more moral by following the herd, Mill brilliantly states, “Instead of great energies guided by vigorous reason, and strong feelings strongly controlled by a conscientious will, its result is weak feelings and weak energies, which therefore can be kept in outward conformity to rule without any strength either of will or of reason. There is now scarcely any outlet for energy … except business” (Ibid., 135). Pause for reflection…

Enduring Pain and the Will to Advance Growth

Athletes become relentless in desiring to achieve the most excellent body or performance. They do this by getting command of their minds and choosing actions in their own best interest. And as a result, their ability to endure pain to bring their dreams into fruition through self-discipline becomes a great sensation! As for enduring pain, the body has a natural chemical it releases to relieve pain, an occurring morphine-like substances called "endorphins." When endorphins are released, we can continue to train harder and make a difference in effecting change to our bodies! If endorphins are not experienced, then it means training hard is not an option because it is the mind that actually ignites their release! In this respect the power of the mind cannot be underestimated in anything we set out to do or wish to accomplish. If endorphins are kicking in it means that the challenge of enduring pain along the way to bring your dream into fruition has been accepted in-spite-of mental and physical exhaustion! It means you have won the Will to turn on and advance your own growth!

Ask a woman in labor about to give birth and she'll tell you birthing involves excruciating pain. Schooling a child or educating an adult involves pain to increase knowledge in preparation for life's challenges. An athlete's training for a perfected physical state, likewise, involves the physical and mental threshold of pain and unrelenting sacrifice. A mother, an educated person or a winning athlete will acknowledge it was pain and sacrifice to get their just reward: the aesthetic pleasure of creating and advancing their own growth!

Affirming Pain and Learning to Ascend above it Invites Growth

Losing one pound a day without dieting and exercising brings no profit to the mind and body. The good, desirable, and profitable life is applying one’s mind to construct a strong healthy body and endure pain along the way to bring one’s dreams into fruition in order to be successful and live well. One who knows how to live well would not in their right mind take pleasure in sleeping all the time because it is living the life of a slumbering plant only existing bringing no profit to oneself or others! It is a great consciousness of being alive to pursue one’s personal self-worth with the dignified effort of over-pouring in blood, sweat and tears!

Affirming pain in-spite-of the negation of pain and learning to ascend above it invites growth. Life’s meaning is oddly found in life’s negative failing experiences. Coordinating together the mental and physical powers whether in busiest, lazy or idle times one must "painfully endure" a philosophy of "mental exertion" and a body of "physical exertion" to build or re-construct a willful and disciplined mind for a strong body to ascend to a higher type of being (as Nietzsche would say) “to more life” for ourselves and share it with others twice saying, “Yes to Life!”

The Fitness Mindset shows you how to construct a willful and disciplined mind for a stronger body.

Endnotes:

[1] It is ridiculous to think we ever reach physical and mental perfection, but we constantly strive to attain our idea of a perfected state because we are stubborn enough not to want it that is within our genetic potential and environmental means to improve our self-worth!

This article was originally written July 26, 2002 and appeared on Bodybuilding.Com

Ab Training is “Back Flexion”

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“Because YOUR mindset and knowledge are the biggest factor in making progress towards your fitness goals Randy’s book and his articles can equip you for SUCCESS!”

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WHEN TRAINING THE ABS keep in mind that the main function of the abs is to "flex," i.e., round, the lower back, not to arch it or twist the spinal column like in seated twists or side bends. Therefore, proper ab training is a "back flexion" movement even when working your "love handles" or oblique muscles.

Technically speaking, the ROM for working the ab muscles to a fully contracted position is a 2-inch movement. Try it yourself, but only flex the lower back. Any more than that means involvement of hip flexion and back extension, which should be minimized in order to maximize your time doing ab training. To MAXIMIZE back flexion pull your rib cage and pelvis in toward one another at all times (no hip flexion and back extension). Remember the 2-inch movement ab rule!

The main goal is to bring the ribs and hips closer to each other or to close the gap between the ribs and the pelvis. A person can only do that if the abs are consciously pulled in and tightened as in any crunch position. When performing sit-up crunches from start to finish try and keep your neck in line with the upper body by looking up (not forward and tucked down) or place your hands behind your head for neck support to avoid hyperextending the neck and possible neck pain.

avoid low back pain

When the abs are weak the lower back tends to arch rather than flexing at the hips to work the abs. We may do this without realizing it, especially when the abs fatigue. At this point, most people start relying on the lower back for strength or support. The result might be low back pain, if not now then later. If you have low back pain conventional lying leg raises should be avoided and replaced with reverse crunches.

When performing reverse crunches for your lower abs keep your lower back snug against the pad or floor. This exercise is performed by raising your hips (not your thighs) up and back while pulling your abs in. Bring the hips up and in (not your thighs) to perform a “back flexion” movement. The same motion is also true with hanging leg raises, except that by lengthening of the spine might make it more difficult to perform a “back flexion” movement. To avoid this, pull yourself up to a 1/3 pull-up position by your lats for more stability and less momentum and pull your hips forward to get yourself into a curling or rounded back position.

Quality NOT Quantity

Perform two sets for the upper, lower and side (oblique) abs.  Remember, you are aiming for quality not quantity. Accomplishing more in less time means quality, not how much or many.  So it might be beneficial if you do not count your ab reps, but instead aim for complete muscle fatigue per exercise performed in a tri-set fashion. My motto, “train hard, not long,” also applies to ab training, not just weight training. Abs should be trained slow and concentrated since they contract fast throughout the day during daily activities. The contracted position should be held for a tight 2-second count. Try to avoid using momentum as much as you can and also avoid using the strength of the legs, hips and ankles to reassure yourself that you are getting a good quality ab workout!

Best Time and How Often?

Abs can be done as part of your initial warm-up at the beginning of your workout or be used as a warm/cool-down last in your workout.  It is can also be used as an intermission between muscle groups worked if you are following a split routine. Ab training should be performed three to four days per week – not everyday.

One more important thing…

Most people train their abs doing countless sets (even with weight) in hopes of reducing the fat around their waist quicker. This is a mistake. What you must do is perform compound movements like squats, dead-lifts, standing military presses, standing curls, etc. because these exercises involve large muscle groups of the whole body by using tremendous amounts of energy! Compound movements build muscle and hasten the “after-burn” after exercise!