Thought this might be a fun discussion topic to get some chat going on this forum - What are some of your unpopular fitness or diet related opinions?
Socrates would like he horrified by modern fitness and training approaches.
1 Your body fat percentage is higher than you think it is
2 stretching and mobility work are not the same thing
3 Long distance runners are probably weaker than people who don't exercise at all
4 Nobody will think you played county if you wear GAA gear into the gym
5 The conditioning levels of most men who lift weights in commercial Gyms is poor
Are the posters like these? The photos are pretty hilariously bad, tbh. For one the after pictures are all slightly smaller, many are taken from an obviously different angle. The women in particular are wearing badly fitting underwear in their before pictures, accentuating their body fat, many have a different pelvic tilt which completely changes how the inner thigh looks in a photo. They are mainly slumping a little in the before pictures and standing tall with shoulders back in the after pictures.
I'm not saying that they haven't lost fat and gained muscle but the photos are designed to maximise the appearance of any change. I know I can stand in front of a mirror and how I stand, what underwear I have on will completely change how I look. I know I can see better muscular definition in my dressing table mirror than in my wardrobe mirror because of the way the light hits me.
I also know that while I'm much, much happier with how I look as a healthy weight, reasonably muscular woman than I was when I was overweight to the point of borderline obesity. It's not my looks that motivate me. It's my abilities. I can do activities that I used to only dream about. I know that, barring a life changing illness/injury, I can achieve so much more. Even in middle age. I know what I can do this year surpasses all that I was so happy with last year. And that makes the thought of next year very exciting! How I feel from what I can do is so much more important than how I look. I feel genuine, intense joy on a near daily basis from activity. I'd keep doing this if it made me look bad. Though that isn't how it works, being fit and active tends to have a very positive effect on our looks. I eat well because I want to eat the foods that make me feel the best and let me perform the best. I don't have to worry about eating too much or too little because I am focussed on how to get the best out of myself. Focussing on looks over feelings is probably a big mistake. Telling people that their physical fantasy self might be more attainable than they think, would ultimately be more motivating.
https://www.dailymail.co.uk/femail/article-7531537/How-shred-15-kilos-eight-weeks-F45.html
Tell that to the gymnasts, figure skaters, dancers and acrobats. There are many, many, many sports and fitness activities where real strength in end range motion is a necessity. You aren't going to be able to jump in the air in a full split if you aren't flexible and strong. I also do some ultra endurance and there is a big difference in how I am later that day/the next day if I have stretched or not afterwards.
Plus they only ever show the physical before and after - and the mental/mindset before and after could be very different (either positive or negative depending how they made the transformation).
You could have a "before" that's a stone or so overweight but with a fully intuitive / carefree eating approach vs. a restricted, calorie-obsessed orthorexic "after".
Or conversely a very unhealthy binging "before", with a new balanced, moderate "after".
Sometimes even a picture doesn't give the full picture!
I haven’t seen that particular F45 poster, but I do think there are several issues with the importance that gets placed on before and after photos.
Hard to even tell sometimes if the ‘after’ photo is really a body comp change or just better lighting, photo angle, clothing, etc.
These pictures just seem to be an exercise in showing people having 'leaned out', very rarely do you see one where there's evidence of significant muscle gain. But they can still be impressive within that parameter I guess.
With regard to looking happy in them, I wonder is it just the Irish psyche, we're not that comfortable in our own skins...
six or seven years ago, i couldn't touch my toes; i've never been a particularly supple person anyway. but when i got back into cycling, i started doing stretches partly because i was conscious that you never actually fully straighten your leg cycling, and now i can stetch an inch or two past my toes, so to speak.
doesn't take much, maybe every second or third cycle, i do about 30s of stretches while my legs are still warm.
This is very true. That strained look on the faces of long-distance runners ages them so much.
Unpopular opinion on Transformation pictures - Passed by an F45 gym in Dublin this morning and they had a huge poster showing 10-15 before and after result pictures - Most of the people looked healthier and happier in their before pictures. Anyone else notice this before? I thought it was particularly through for the female pictures.
Here's another one: massage/manual therapy/myofascial release etc. works, but not for any of the reasons people tend to think it does.
Has nothing to do with 'loosening knots' or 'breaking up adhesions', and a lot more to do with relaxation, changes in tissue sensitivity, or just a good old fashioned placebo effect.
Years ago, I used to spend 10-15 minutes doing stretches and warmups before touching a bar. With some reading in this very forum, and some influence of barbellmedicine, I cut a lot of that out and warmed up with 1-2 extra sets on an empty bar. Saved me a good 5-10 minuets each workout and I also felt no different.
That said, I've taken a similar approach after going back to the gym (and not exercising in 6+ months) after reopening and I've been getting achey in odd places. Due to having less time (work/children related), I always jump under a barbell as soon as I get in and do my extra empty barbell warmups and it hasn't worked out too well for me. I think I need to do some sort of stretching due to how under trained I am.
I conclude that in my personal experience, a stretching/mobility warmup routine is necessary if somewhat under trained. But if not under trained, probably unnecessary.
To answer your question, yes, when it comes to something like sprints you still need the warm up prior to the activity.
Whatever you do the rest of the week is fine, but it’s not a substitute for raising your muscle and core temperature and prepping tissues before the higher intensity work of the day.
If it was I would just do my yoga/mobility work throughout the week and then be able to jump straight into BJJ rounds, or straight into prowler sprints. Obviously not the case though.
Before covid I used to go in, foam roll, do some band work, box jumps/Kettlewell swings, chin ups etc Before touching a bar.
With the introduction of time limits I just went straight to the bar. I have personally noticed no difference in injury rate or ability to perform.
I definitely am in favour of warm-ups, I just don't think there's often a need to do anything besides the exercise, starting from very light and building to a higher intensity. If you're going to sprint, you could start with a walk, then a jog, run, fast run, etc. All the target muscles are 'activated', you work on technique, and you body temp increases.
If you need to do a couple things to work on mobility issues on top of that, that makes sense too. I do see a lot of time being wasted with stuff that has nothing to do with the demands of the exercise though. If I'm going to squat, I'd rather spend a few minutes with the empty bar, than roll around on the floor doing glute bridges, planks, etc.
The amount of time that can be saved from cutting the fat off a warm-up is amazing.
Age is one crucial factor for sure, and its certainly caught up to me with any kind of jogging/ running in the last 2 years. That Achilles problem you mentioned, i guess the question is, what is important warming just before you start, or building proper mobility into your week?. I take it that important now that I aim to do 2 sessions of just mobility type stuff a week plus adding in where I can during the week. So lots of Tibialis raises, reverse steps up, anything that would come under "bullet proofing X", on the day now thankfully all the running related niggles I was getting I dont get anymore.
I feel like warm-ups really depend on the trainee and what they're doing.
If someone is going to be doing a higher impact workout, perhaps involving a movement like running / sprinting at 80%+, or box jumps, then for safety a warm-up is definitely required. If the trainee is 35-40+ then that's non negotiable. I learned this the hard way, doing sprints with an acquaintance, and his achilles went with a sound like a gunshot. I drove him to hospital and he was getting it stiched back together the next morning.
If someone is doing some kind of metabolic conditioning or CrossFit style workout, same thing. Personally I'd be looking at a few rounds of a mixture of dynamic warm-up / mobility movements and body weight exercises. It should be bordering on challenging without being taxing. I don't think the classic CrossFit approach to warming up (http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl) is off the mark, for people going on to do a high intensity workout. Although in that article he straw dummies what a 'traditional' warm-up is... a 20 minute bike ride is OTT.
If the workout is something like a conventional upper or lower body lifting session then yes I'm more inclined to agree that your warm-up can be a couple of sets with the bar on the first movement, then several ascending sets.
BUT... I think quite often people phone this in. Several sets, but they're just ticking boxes, and then they're into their work sets and they're not really physically and mentally ready to do their best. I include myself in this. You don't want to overdo the warm ups, but I think you do need to put enough into them that your body temperature is slightly elevated and your tissues and your joints are ready to actually do your work sets well.
A lot of us are against the clock, and it suits us to warm up in an abbreviated way, but in the past when I've had the time I've done a more active warm up where I might row 500m, or similar, and then onto the bar. If it's cold in the gym then that row is a kick start to get the body temperature rising, and it's not enough to interfere with anything. Conversely if it's extremely hot and you're already in a light sweat before your workout, you can shorten things down more than you usually would.
Another thing I have done, but generally have not persisted with, is the Jim Wendler approach of a few sets of box jumps to 'wake up' the CNS before lifting. When I do it, it feels great, but there's a lot of things I "know" are good ideas and don't do.
Ah, now warm-up is a totally separate issue. If you have no flexibility problems, then your warm-up need not be anything other than the exercise you're training with. (And that is a very unpopular opinion 😁)
And yes I'd agree with that. The supplement industry generally overstates the importance of everything it sells.
my idea of a warm up is walking to the gym and maybe sitting in an Asian squat for a min. I'd see stretching as part of mobility work but ideally combining ROM and strength, Jefferson curls, good mornings and the like.
Here is one, the fitness industry over promotes eating protein to sell you supplements.
Simplicity is really scary for people. I think it's because it removes the barrier to start doing the work.
This one depends on the context. It doesn't seem to do much to prevent injury, and it's certainly not something everyone has to do.
But if someone doesn't have the flexibility to do an exercise, then stretching is a useful tool. For example I get a lot of people who don't have the shoulder flexibility to press overhead. They're going to need do some kind of stretching to reach that position.
Being able to cycle to the cafe doesn't either 😁
being able to lift weights =/= fitness
(runs out of thread)
Good point about straps and deadlifting in a meet, and prepping for same, agree actually.
I also use straps for higher rep sets of things like barbell rows and RDLs if reps are high.
As for belts. I think if someone can brace effectively they might be able to do without one in their training. Some people get belts and never use them properly but generally I do think they are an aid to getting people to brace hard, and that means better performance and a super stiffness that I think probably does protect the low back. I put my belt on when for squat sets of about 80% 1RM and up. Today I will do 70% 10x3 for my dynamic day and will leave it off. In terms of the weight itself I think probably someone does need to be squatting at least bodyweight and a half before this is relevant to them but I actually don’t know for sure.
Note to self on this one - Need to get the following tattooed as a reminder...
Many get fitness and nutrition advice they need and say:
“I already know that.”
If you aren’t acting on it, you don’t “know it" in any meaningful sense.
Similar to the strap conversation. Unless you’re lifting serious weight you don’t need a belt.
Depends on the context really. I use straps in the exact opposite manner to that described, in that I only use them on relatively lower percentages where the reps are high to protect my hands, but for lower rep work I'd never use them. As an example, this block on my first Deadlift day I have a single which is without straps, and then back off 8s with them, and then the second day is triples where again I won't go near them (and I promise my work sets can be very taxing without them 😉).
But I'm specifically training for powerlifting where if I can't hold onto it without straps it's useless to me, and the only grip work I've found carries over is heavy strapless work and then at times incorporating long holds at the end of sets.
So yeah, context is important and the training effect being aimed for.
Yeah I don't see an issue with using straps for really taxing sets. Only people who need worry about that having a negative effect are powerlifters.
I think we discussed straps before… I agree that deadlifts should be without them up until quite a high % of 1RM, as Cilian says. But for work sets, if you can get them done without straps then they’re, well, not very taxing.
The comments by Baby Bull Elephant about deadlifts not being a grip exercise… Yep, that’s it. If you want to train your grip, train your grip!
Deadlifts with straps allow you to tax the posterior chain to a far greater extent, that’s where the training effect of deadlifts are. I’d go so far as to say that if you never use straps ask yourself how much of what you’re doing is junk volume.
Also… If you don’t use straps near max because they’re not “natural” then by that rationale… What about the barbell, collars, plates and rack, they are not organic naturally occurring structures either.
On the deadlift thing, I think straps can be useful but far too many people use them as a crutch.
If you can't deadlift at least 60-70% of your max without straps then I think that's a bad sign for grip strength.
Definitely suits the thread and maybe this is my controversial opinion (as someone who deadlifts with a mixed grip) but deadlift isn't a grip exercise. There's lots of other things you can do to train that aspect. If we all respected our natural limitations we'd pull double overhand and get very little benefit to our posterior chain.
Another one which depending where you say it seems to be controversial: if you are comparing your strength to other people you shouldn't include the non-lifting population or the casual lifter who has no clue what they're doing.
