Myth Busters Musclebound Women

Myth Busters

 

Musclebound Women                                                                 

It was assumed in the early era of weight training that athletes would develop inelastic overdeveloped muscles.  The condition was deemed 'musclebound'.  Becoming musclebound dominated the early conversations of strength training.
The newly created position of Strength and Conditioning Coach in the 1970's was dubious.  Strength Coaches not only had to introduce players to the rigors of weight training, but also had to assure the team coaches and athletes that weights would not slow the participant nor reduce his or her athleticism.  Part of the strength and conditioning specialists job was to debunk the concept of becoming musclebound.
There are still many myths about weight training and they will persist as each generation seems to revisit the same issues.

Women in general fear becoming too big due to muscularity, especially in the head and neck region of their anatomy.  Conversely this is the very part of their musculature which will help them improve athletic performance and protect them against injury.

Ralph Cornweel Jr, a Doctoral candidate at Virginia Tech, gathered a group of courageous women from rugby, softball, dance, art majors and even a librarian  to participate in a study to strength train the Head and Neck musculature and dispel the myth about women becoming musclebound.

Exercising the lower trap on the Pendulum 3 Way Row

His goal was to use the same protocol with women that he had previously used in a study with men that elicited the remarkable gains of up to 4 inches in neck girth in 8 weeks.
After 8 weeks of training all the women who participated in the study had noteworthy strength gains without an increase of muscle size.

1 Arm Shrug on the Pendulum 5 Way Neck
"We did have a increase in circumference with one of the girls, a ballerina dancer. Her neck increased 1mm or 1/32 of an inch, 0.039 decimal inches.  She was okay with it.  All the girls are very unhappy the study is ending."

Get Strong on The Pendulum 4 Way or 5 Way Head And Neck Machine

Tags: Strength Training

Wrap Your Head Around This

Yesterday I posted a blog touching on the topic of “mental training”. As I read it this morning, I wanted to follow up with a quick reminder about a serious scenario athletes deal with every day. And one that needs our sincere attention now! I am happy to get the feedback from STT nation yesterday. I appreciate you asking for more info about the following topic and presentations. So here it is…
Concussions are a HUGE topic of late. Not only in Football, so let’s talk off the grid iron for a bit. Last week a women’s lacrosse player had to sit out of a playoff game because of what was reported as “concussion like symptoms.” A softball player missed a tournament because of a “concussion.” A pro baseball player came back from a lengthy time away from the game after sustaining a “concussion.” I am sure if I looked a bit further than what was right there on the TV, on the internet, or in the paper, I could find more non-Football related stories about how head trauma, concussion like symptoms, and concussions themselves are effecting teams, players, and their health. And that was just in the past week! It is time to get serious about this issue now. PLEASE!
Dr. Kevin Crutchfield, Mike Gittleson, and Ralph Cornwell have been assembled to present on this topic from several angles. As a neurologist, and former soccer player with a history of concussions, Dr. Crutchfield will be breaking down the ramifications of what actually is happening to our brains. Coach Gittleson will be demonstrating an approach and techniques that you can implement into your program to help reduce the risks associated with head, neck, and upper back traumas. Ralph Cornwell will be putting the two together as he showcases his current research before anyone else can read his results.
Interested in the inside scoop? Yes, Mr. Cornwell gave me a little information that is certainly worth sharing about his research. And here’s our quick conversation…
STT: What was the rep tempo of your testing protocol?
Mr. Cornwell: Keep in mind, the speed of movement used was 3-4 second concentric 4-5 second eccentric, there was a pause in the contracted position of 1 second or the rep was not counted.
STT: How strict were the reps in regard to form? How did you progress the athletes in the study?
Mr. Cornwell: Over the weeks of the study the form became better and the weight increases continued steadily without compromising the strictest of technique required.
STT: So tell me what you saw as a max improvement? And I have to ask, what was the minimum?

Mr. Cornwell: Here it is for you. Plain and simple.
Most Improvement in 8 weeks
4 inch circumference increase in upper neck,
3 3/4 inch circumference change in lower neck
53. 5 pound increase in head and neck extension
49.5 pound increase in flexion
140 lb increase in parallel grip row
261 lb increase in levator scapula/ shoulder girdle elevation barbell movement
Least Improvement in 8 weeks
1.5 inch increase in circumference upper neck
2.5 inch increase in circumference in lower neck
125 pound increase in parallel grip row
47.5 pound increase in neck extension
44 pound increase in head and neck flexion
215 pound increase in levator scapula/ shoulder girdle elevation barbell movement
For more information on STT’s events this year, CLICK HERE. Be sure to check out the audio interview series on iTunes too. CLICK HERE to see who is featured this week. Take advantage of all things STT by joining STT Nation and networking with those on the SMARTER team today! A 30+ minute video has been added for those who join the newsletter too.

STT on YouTube - Neck Training

Weight Room Charts Send The Wrong Message To Athletes

5 pounds x 10= 75 pounds
225 pounds + 75 pounds = 300 pound max
Once a value is assigned to the repetition based upon the study, in this case 0.0333,  a ‘Weight Lifting Percentage Chart’ is constructed for the general population.

To use the chart a weightlifter simply finds his or her maximum along the left side.  The weight to workout with is taken from the chart based on the percentage and repetitions they are asked to utilize in their workout plan.
Sample of an athletes instructions from the Coach…
Today we are going to use 75% of our maximum for 10 reps, then 85% of our maximum for 6 reps and 90% for 4 on the bench press.  The above chart tells you the weight you should be working out with based on your individual max to Get Strong.
The athlete with a 270 max chooses…
75% – 205 x 10
85% – 230 x 6
90% – 245 x 4
Exactly what these percentages really mean to the muscle tissue is a huge question.  Weight Charts can be used as guides, yet to be accurate and take into account individual differences you need to make a chart for every exercise and every individual.
Try this to explore the reasoning of many charts…
Find your one repetition maximum in a multi-joint exercise such as a free weight barbell squat or bench press.  Select a percentage such as 65%, 75% or 85% of that maximum and do as many repetitions as possible with that percentage and record your repetitions.

Now select a ‘single-joint‘ exercise such as barbell curl and repeat the test.  Whether trained or untrained you will find you achieve fewer repetitions at the same percentage of 1RM with a single-joint movement and more repetitions with a multi-joint movement.   In other-words multi -joint and single-joint exercises have different values of a repetition.  The amount of muscle mass involved in a multi-joint exercise and the neural system alter the outcome.
If this same test is done with a large group of athletes, say a team, you will get a similar result.  You will also find a great deal of variability from athlete to athlete in the data.

Try this also……
Take all your athletes who’s maximum is the same in a particular exercise.  Let’s say their maximum is 270 pounds on the bench press.  Using 75% of their max in the above chart (205), test the maximum amount of repetitions they can do.
In general, most may achieve 10 reps as indicated on the chart, but you may find an athlete who can only do 6 reps or another who can do 15.  Very normal stuff, as we all have different neurological efficiencies.
Charts are charts, they set a course.  They give direction. Understand that they are not based on the scientific method and each athlete will be effected differently with the recommended weights and repetitions.
The best chart to hang in your weight room is the ‘Effort Chart’.  When you go to it, it says…. give a 100%  effort to any weight you choose to….. Get Strong.



Pendulum 3 Way Row

Tags: Strength Training, Muscular Growth

The Ralph Cornwell Files

Eight Weeks Of Training On The Pendulum 5 Way Head And Neck Machine

Ralph Cornwell is a Ph.D. candidate in health promotion/human performance at Virginia Polytechnic Institute and State University. Prior to pursuing his Doctoral Degree he was a collegiate strength coach.
Ralph finished a pilot study on head and neck training.  The purpose is building a training model for force dissipation by increasing the circumference of the head and neck musculature.  Dissipation of force from contact will lower concussive forces and protect the athlete during play.
Most Improvement in 8 weeks

4 inch circumference increase in upper neck,
3 3/4 inch circumference change in lower neck
53. 5 pound increase in head and  neck extension
49.5 pound increase in flexion
140 lb increase in parallel grip row
261 lb increase in levator scapula/ shoulder girdle elevation barbell movement

Least  Improvement in 8 weeks

1.5 inch increase in circumference upper neck
2.5 inch increase in circumference in lower neck
125 pound increase in parallel grip row
47.5 pound increase in neck extension
44 pound increase in head and neck flexion
215 pound increase in levator scapula/ shoulder girdle elevation barbell movement

Keep in mind, the speed of movement used was 3-4 second concentric 4-5 second eccentric, there was a pause in the contracted position of 1 second or the rep was not counted.  Over the weeks of the study the form became better and the weight increases continued steadily without compromising the strictest of technique required.

Use The Pendulum 5 Way Head And Neck Machine to Get Strong.
Ask about the New 4 Way Pendulum Head And Neck Machine.

Tags: Neck Training

Fixed Versus Mobile

Fixed Versus Mobile

Part of activating muscle is having it.
The Pashby Sports Safety Award is an award presented in Canada to recognize and honor people who make sports and recreational activities safer from catastrophic injuries, which typically involve the eyes, spine or brain.  Dr. Karen Johnston MD, PHD was given the Safety Award for her outstanding work to prevent injuries, most specifically concussions.
She is also Director of the Concussion Program at the McGill Sports Medicine Clinic.
Dr. Karen Johnston says that, “The force required to concuss a fixed head is almost twice that required to concuss a mobile head”.
Mouthguard companies understand that by activating head and neck muscles at the time of impact rotation will be decreased, which will lead to less harmful movement of the brain inside the skull.
By being able to clench down hard on a mouthguard activates the head and neck muscles and stabilizes the head.
Ralph Cornwell is taking this one step further,  building bigger stronger cylinders by developing the musculature around the head, neck and thoracic spine. The developed muscles dissipate more force and ‘clenching’ on the mouthguard with a stronger head, neck and jaw augments the value of dissipation by stabilizing movement.  This further reduces the subconcussive forces involved in causing a concussion.
A Virginia Tech doctoral canidate Ralph Cornwell, is doing research at Elon University in North Carolina.

He is not only building necks, but a mathmatical model of force dissapation.
Build head, neck and trap muscle to dissipate force and fix the head to lower concussive forces and Get Strong.

Project Neck Expands to Elon University

Ralph Cornwell, Jr. PhD. Candidate from Virginia Tech announced today of the expansion of his research study looking at lowering concussive and subconcussive forces with anatomical changes to the  neck, trapezius and upper back , accomplished through resistance training.

Cornwell’s research appropriately named Project Neck,  is charged with creating a protocol that an athlete can use to lower concussive and subconcussive forces. Cornwell is using state of the art Pendulum equipment from Rogers Athletic.                                                                                                                                                                                      
Project Neck expanded it’s research from Virginia Tech to Elon University, located in North Carolina. Cornwell is working in conjunction with Elon professors Dr. Eric Hall and Dr. Paul Miller of the Neuroscience Department at Elon University.




Dr. Eric Hall       Dr. Paul Miller
Project Neck is the only study looking at preventative sports medicine. Addressing the concussive and subconcussive forces before the athlete concusses. A great amount of research is  ongoing at several universities in the United States involving concussion treatment and cause and effect. Project Neck, to the best of my knowledge, is the only proactive research study examining  the effects of anatomical and morphological changes in the human body and how these changes lower those forces.

The 8 week research study will use a protocol that involves hypertrophy of the muscles of the head and neck. The protocol also addresses the trapezius and the muscles of the upper back. Cornwell is also looking for circumference changes in the upper and lower regions of the neck. Baseline measurements taken at the beginning of the research will be compared to measurements  at the completion of the study.  Strength increases in the head and neck region will also be recorded each training session. The adaptations to the head and neck will increase the stiffness level of that area making for a more resilient athlete.
Lead Research Assistant Matt Kavalek takes baseline measurements
Cornwell’s hope is to create a basic protocol that  coaches of athletes or even  parents could use to help combat what The Center of Disease Control and Prevention calls a National Concussion Epidemic. Cornwell explains, “the only way to stop concussions in athletes is to stop playing their particular sport. If we can not stop concussions then we must prepare our athletes,youth to professional, for the rigors of their sport.” The process is really a combination of the best helmets, mouth pieces and coaching technique. The variable that I believe we are overlooking is the head and neck. An athlete can still sustain a concussion even while wearing a helmet.

The stronger athlete will be better prepared for contact or collision. Subcocussive forces are also a health problem that must be addressed. The low level bumps and dings an athlete receives in any given season can be a cause for concern later in life. Research has shown that subcocussive forces can cause long term brain injuries well after the athlete stops playing competitive sports. Concussions can be caused by the accumulation of these small hits too. When we watch sporting events on television it would make sense that the extremely hard collisions  we view would be the culprit of the concussion crisis. This not the case, as further research is conducted, scientists are finding the subconcussive forces to be just as damaging as the violent collisions. The problem with subconcussive forces is this; you don’t always notice them as an athlete playing a sport or as a coach observing a practice or game.

The Centers for Disease Control and Prevention along with the National Institute of Health agree that America has a National Concussion Epidemic. These two goverment agencies are only called upon when there is a health crisis or problem with our food supply on a national level. If there were a Flu Epidemic, scientists would work towards a vaccine and begin inoculating the population with a cure. The Concussion Epidemic has been dealt with in a different manner. Researcher observe the cause of concussions and study how to best treat a concussion after the person has injured his or her brain.

Cornwell’s research takes a different approach towards the concussion epidemic. He believes we should inoculate our youth playing sports and their college and professional counterparts. Cornwell explains, ” I do not believe we are curing the concussion problem in America with any protocol designed to give the athlete the ability to lower  concussive forces. What I do believe is this, if we do nothing we are not giving our athletes any means of  resistance to concussive or subconcussive forces. If  my study helps to lower concussive forces  by 1 percent, it is a step in the right direction. If we raise the level by which subconcussive  forces can not harm the brain, this is also a step in the right direction.”

Project Neck’s protocol is time efficient, purposeful and presumed effective. The protocol can be performed in under 20 minutes twice a week. This is not a large amount of time out of an athletes day when we are concerned with brain injury.  I want this simple study to be the genius of larger research studies looking at protecting the athlete first and foremost. Researchers, athletic trainers and coaches will tell you we can do nothing to protect our athletes. If my research proves nothing at all but spurs on further research, then what harm was done? That’s what science is all about, the search for the truth.
I would like to thanks Dr. Hall and Dr. Miller for their support. I would also like to thank Elon University for allowing me to use their facilities and their generous hospitality.

Give 100% Toward Everything You Put Your Hand To

Give 100% Toward Everything You Put Your Hand To                Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, what you do speaks so well.
As a coach in the off season after every run I would huddle the players and read or tell them something that I felt was important to their growth. This would often require extensive preparation and memorization on my part, and if the message was particularly meaningful memorization on their part.
I spent a great deal of my evenings during my career reading and studying to find appropriate communique. To me the significance of the point presented after the run was an important part of the development of the 'will' of each athlete.  After all, to continually compete for the championship of your conference requires a special resolve and discipline.  Make no mistake the athletes  were in college and there to learn more than just weight training and running.

Tyler Hobson the inventor of Pendulum sent me a note and in it he described his father.  I think his description of his Dad and his beliefs would be worth reading to your athletes.

Kentucky Weight Room

He believed that a man should do what he said he would, and that you should give 100% toward everything you put your hand to.  He was a man that believed the products of your efforts was a signature for everyone to read, and it should be something you are proud of. At the end of the day you could rest knowing you gave your best, you held nothing back.

Kansas State Weight Room

Giving 100% toward everything you put your hand to is the way to Get Strong.

Tags: success