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Tuesday, February 14, 2012

'You try'n to hard'
how to improve coordination without
feeling uncoordinated!

When I was a teenager I would practice my basketball moves late into the evening almost everyday. One day, my dad (RIP) comes out to watch me and he says 'You try'n too hard!' I mean, I didn't know what the hell he meant. I'm 14! It wasn't until I published my first paper did I get what he meant...16 years later! 

Often when we (BSI trainers) are teaching a movement pattern to improve performance, our clients will try too hard. This causes 'excitation'  of other muscles that are not supposed be involved. This we call an over efficient movement system. When this happens  it is called  an internucial blockade. Think Patriot's Hernandez who missed that perfect pass from Brady this past Superbowl. It was a perfect example of that blockade.Think of a blockade as an inhibition that can be lowered or raised. Our goal is to lower that inhibition.  Think about when you learned anything new involving coordination. The first think we do is use the major muscles when a little less would do.  Now this is an over simplification of a remarkable yet complex system that is working at unbelievable speeds. Nevertheless, coordination can be taught to anyone when the proper training environment is set up to allow for errors and corrections.

Coordination patterns are best learned when there are parts to put together. Our training techniques are designed to be layered i.e. progressive. So if in the process of learning a technique we feel the client is flailing at getting it right, we return to the basic part of that  technique that they executed perfectly say a few sessions ago to lower the blockade.  When you continue to execute a technique poorly it will be engrammed (imprinted) on the brain as a proper one. Thus, when you  finally realize you are doing it wrong those blockades show up when someone like me has to make corrections to show you the right way. In short, we de-train a bad habit.

So if your trainer cannot teach you a technique that is 'layered' and you find that you are struggling in your attempts to' make it do what it do' and in doing so you get hurt. Tell them 'that your internucial blockades were excited, raising my reflex inhibitions.' or just say ' I can't do that!' In that moment, your trainer should be able to show another version of the technique that has fewer blockades. Then there is perpetual practice of that technique. This ensures a permanent imprint of perfect form that can be performed flawlessly.

"You don't understand anything until you learn it more than one way"
-M. Minsky

Thursday, February 2, 2012

H.I.T.!!! ME
what it is and why you should do it
Years ago  a company in Ohio was making heavy duty equipment called Hammer. Great commercial machines that used plates. The pieces were biomechanically correct and felt great to work on.Then they published a news letter called H.I.T. , high intensity training:highlighting the advantages of intense workouts with heavy weight and small rep ranges
Recently this term has resurfaced as if it is a new concept. And as always, HERE I GO......

 It  has  well been researched and established that you can improve strength and size in few reps, but each rep must contain a poundage that maximizes muscle recruitment i.e. fast twitch fiber. For example when you see our MaxRep videos, you will see radical jumps in poundage for a small range of 1-3 reps for 4 sets. All sets increasing per ability. CAUTION: HIT is not for the uninitiated. Do not attempt if you are a beginner. Effective yes. Uncomfortable: Yes. Intense: yes. New: NO!

Muscle strength and size has always been achieved by implementing a broad spectrum of lifting technique:forced reps, fast eccentrics, drop set/reverse drop set[BSI format], etc. This would also include proper training cycles. So for those of you who are looking to increase muscle density, remembe the basics. There are so many training programs that you can miss the basics. A great example is the  ENCYCLOPEDIA OF BODYBUILDING by Arnold. This 'tome' is still in print! And who can't forget Jack Lalane . Jack was a beast in his day. Incredible symmetry and metabolic prowess that still rivals any tri-athlete today! I mean this man could pull row boats (2-5 at one time )filled with people-through the English Channel!!

So train hard. Period. Pick a month where you can execute maximum weight, 1-3 reps for 4 sets. This is a good time to have a training partner whose intensity matches or exceeds yours. The feeling after this very intense but short session will give you a serious muscle pump which is missing in so many 'just add water and stir' training programs! This form of training can pack on muscle and reduce fat more efficiently than just doing group classes. You must treat your training like investments: DIVERSIFY...your training scope and intensity!

"Muscle pump is better than an orgasm"
famous line from 'Pumping Iron', starring Arnold

Wednesday, February 1, 2012

Upgrade YOUR Supplements!!

Taking supplements are a important part of my health plan. I have found supplements to be crucial for an active lifestyle especially in our business. What we do  at BSI is labor intensive. We are teaching and customizing every session 5 days a week, 12hours a day and this does not include classes . We also are designing and innovating to keep your training fresh and challenging. So it can take a toll. 

Therefore, below are supplements that are crucial for daily living designed especially for recovery, maintaining the bodies reparative and  protective capabilities. The company, that in  my opinion makes the finest in supplements, is LIFE EXTENSION.  For those of you that are BSI members, you may have seen the LE periodicals on our book shelves. Great customer service, products, and I love their periodicals that are well referenced and researched. Now you don't expect to 'buy' into all of it. I don't. But more than 99% of what they've published coincides with my other subscriptions to medical and health journals and validates what I have  learned, and been taught by the premire RD, Kyle Bunton!

We will be selling these at BSI. These are the highest quality vitamins/supplements on the market. So if you are looking for a good supplement look no further..we got'em!.......We will be adding more inventory in the coming months.


Life Extension Two-Per-Day 120  Capsules
One -a-day" supplements provide very low potencies. In response to requests for a science-based multi-inutrient, a special formula was compounded to provide the greatest potencies that can be contained in two tablets. When compared to conventional "one-a-day" products, Life Extension Two-Per-Day contains up to 50 times more potency!

Few consumers realize that commercial supplements often contain the cheapest 
form of nutrients that don't provide optimal benefits. For example, the 30 IU of synthetic vitamin E contained in Centrum® may provide relatively little vitamin E to the bloodstream. 

The 100 IU of natural vitamin E contained in Two-Per-Day thus provides over 3 times more vitamin E activity than does Centrum®.Life Extension Two-Per-Day Capsules provide much higher potencies of key nutrients and represent a better value than many commercial brands.

This supplement is not new. Been on the market a long time. It is considered a 'superfood' .When you read what it contains, you will see why. I have used Chia periodically and I really notice the difference in endurance and stamina. A 'must' if your training frequency is high ( BREATHTAKERZ!) and you want to stay a healthy warrior!


Tiny seeds; giant power
A 16 oz puch of Wealth Warrior chia seeds is he equivalent
  • Omega 3’s of 10lbs of Salmomn
  • Magnesium of 15lbs of Broccoli
  • Protein of 4lbs of oatameal
  • Antioxidant of 2lbs of blueberries
  • Calcium in 4lbs of milk