Interview with Philippines Weightlifting Olympian Hidilyn Diaz

Credit International Weightlifting Federation

Welcome to the New Year. 2016 isn't just any year, it's an Olympic year. The 31^st Summer Olympic will take place this August in Rio de Janeiro of Brazil. Weightlifting will be one of the many returning sports. For weightlifters, this is their most important competition. Winning an Olympic medal is unlike a medal from any other competition.

Most fans of the sport admire China, Russia, and countries that produce multiple top competitors. As a result, weightlifters from smaller countries may not receive as much attention. But not this time as I had the pleasure of interviewing Philippines weightlifter Hidilyn Diaz: the native of Zamboanga City is a two time, soon to be third, Olympian, and medalist at multiple international competitions. However before I get ahead of myself, let me provide a bit of background to how this came to be.

Before I arrived in Houston for the 2015 IWF Championships, I noticed Papa Yats would be in attendance as well. For those unfamiliar with Papa Yats (or Yatsek), he is a mentor of Hidilyn as well as a coach who provides alternative information about foreign weightlifting training methods and programming on his non-commercial Instagram account. Not only that, he's also involved in fundraising for Filipino weightlifting clubs. He is originally from Poland, has traveled extensively throughout Asia, and now lives in California. His weightlifting philosophy is rooted in Asian and Eastern European methods as he finds them most effective; he is not a believer of American methods.

I contacted Papa Yats to see if I could interview him when I arrived in Houston. He thought it would be more interesting if I interviewed Hidilyn instead. This didn't even occur to me because I assumed athletes would be tired from competition and would want to relax rather than sit down for an interview.

And so on my first night Papa Yats said I could come visit them at Hidilyn's hotel room. As I entered the room, I was greeted by Papa Yats, who introduced me to Hidilyn and members of the Philippines Weightlifting Association - President Roger Dullano and head coach Alfonsito Aldanete. It's at this point I realized I really am an amateur and very new to this sport.

Roger and Alfonsito left the room, leaving Papa Yats, Hidilyn, and myself to sit down and talk. I should mention at this point it was already around 10 o'clock at night and Hidilyn was tired. Also for both of them, English is their second language. Thankfully, Papa Yats knew answers to some of the questions I asked and was able to help Hidilyn if she might have needed clarification.

Overall I believe it was a great conversation. Enjoy.

Recent & Upcoming Competitions

Niel: Welcome to the United States. Congratulations on your performance Hidilyn. How do you feel training reflected in this competition?
Hidilyn: It’s really hard, you have to adjust in weather and jet lag. I could not sweat to drop weight so I cut my hair. We arrived on November 15th and started training on the 16th. I didn’t sweat because it’s so cold here. In the Philippines, I start to sweat even when I would stretch.
Papa Yats: Their gym in the Philippines has open windows where there’s no glass and it’s exposed to the open air where in Manila it’s super hot. There’s no air conditioning or good ventilation. It’s tropical weather over there.
Niel: And the training hall here is kept air conditioned.
Papa Yats: Yeah and it’s kept cold. Today was a little better.
Hidilyn: Then the jet lag – I haven’t slept for days. Yeah for 3 or 4 days then training started. Pangit (Tagalog word): You know pangit? It’s “ugly,” I couldn’t train properly.

Niel: You still did well.
Hidilyn: Yeah, but my goal is 103kg snatch and 123kg clean & jerk. Three weeks before I did a 93kg snatch and a 118kg clean & jerk in training.
Papa Yats: She typically lifts much more in competition than in training. I’m talking about snatching seven plus kilos more in competition than in training. Since she snatched 93kg, that was an indicator she could hit 100-101kg in competition.
Hidilyn: But I also got sick. That’s why my performance dropped for one week. Maybe because I couldn’t sleep I got sick.
Papa Yats: She only did an 85kg snatch the first day she came here (to Houston).

Niel: Hidilyn, how’s your schedule been? You competed at the Southeast Asian Weightlifting Championships in late June, Asians in September, Houston now, and have Rio coming up in 2016.
Papa Yats: Hadie (pet name for Hidilyn) has a competition on December 7^th in Qatar which is about two weeks from now. She already started lifting today (Tuesday) in the training hall for the first time after Sunday’s competition. She took Monday off and today she did very light training. Snatches up to 55kg which is very light. Some good mornings, little military press, side bends for the abdominal muscles, and that’s it. The Qatar Federation is paying for the whole trip and there’s a cash prize which is nice. That’s the goal.

A video posted by Papa Yats (@papayats) on Dec 1, 2015 at 4:51pm PST

Pull with rebend/Panda pull/Chinese Pull

So schedule has been tight. Southeast Asian Games was the original plan and they, Hidilyn and Nestor, weren’t supposed to compete in Asian Championships, but the IWF asked them to compete if they wanted to win individual qualifications for the Olympics. (The Philippines is not going for team qualifications. There is no budget to send that many lifters to international competitions.)

You know the situation. They switched the Asian Championships from June because there was an earthquake in Nepal and it was changed from Nepal to Thailand in September. There was a little bit of change there and the schedule wasn’t exactly set. Her results were practically the same for all three competitions: 213kg for Southeast Asian Championship, 214kg for Asian Championships, and 213kg for World Championships. Basically, she remained in competition cycle from April to November, never had time to go back to basic preparatory cycle. She was unable to increase results.
Hidilyn: It made it hard to recover and control my weight.

2015 Asian Championships

Credit Sportivny Press

Niel: How do you like competing as a 53kg versus a 58kg? Is eating less more comfortable for you?
Hidilyn: I don’t like it.
Papa Yats: She means she doesn't like watching her diet.
Niel: You had to eat a lot to maintain and keep your weight as a 58kg, right? Now you have to watch your weight.
Papa Yats: When I saw the 58kg girls, they’re big now – so masculine!
Hidilyn: They’re so big and strong. Yes, I have to watch my weight, but it’s okay. The best strategy is to lower my weight to compete in a different class. Although I have to eat healthy.
Papa Yats: And the strategy worked.
Niel: Do you eat a lot of Filipino food?
Hidilyn: Yes, everything. I love Korean food, Japanese food, Mexican food, everything. And I love nachos. That’s why it’s hard for me to keep my weight, but I have a nutritionist now who plans my meals. I use to eat healthy food so I’m okay with 53kg now – until Rio.
Papa Yats: Then retirement from lifting.
Hidilyn: I don’t know. It’s really hard. You want to eat with your friends, but then your friends want to eat cakes, milk tea, pizza, and all those kinds of foods. I can’t eat sugar and sweets. Yes it’s hard, but it’s okay. You see I placed in the 53kg.
Papa Yats: Or maybe they’re going to a party or something like a birthday. For instance, she gave me her cheesecake because she couldn’t eat it. She actually brought it to me, because she couldn't decline it from her friends. She actually has chocolate all over the place here (her hotel room). Now it’s different, today is different. Although the Qatar competition is in two week, but maybe you can’t go that bad. (Note from Papa Yats: She went overweight there, and had to lift in 63kg class, because they didn't have a 58kg class. She still won.)
Hidilyn: It’s okay. I already ate chocolate last night so I’m good with that. You want some chocolate?

Papa Yats: Soon she’s going to have to watch her bodyweight again for the Qatar competition. We went for a nice steak dinner today with my friend Jonas (Dr. Westbrook from Two Doctors), but that’s about it. The athlete’s buffet is pretty good downstairs in the dining room.
Hidilyn: The food is good, but it’s the same every day.
Papa Yats: I just want to say in the Philippines, she doesn’t get any extra bonus for winning this. No money involved. She buys her own food. There’s no food fairy that provides food for the high level athlete. She gets some stipend in general from the Filipino Olympic Committee, but it’s not nice like in the United States Olympic Training Center. There are no dining facilities or even a kitchen for the lifters in the Philippines. You have to buy food outside.

In the US, the weightlifters have everything they need to train. At least that's what coach Zygmunt said when he was inviting her over to train in Colorado. Over there they don’t even have air conditioning. They don’t have proper equipment. The gym is falling apart. Niel, you saw the picture of the gym. I mean does it look good?
Hidilyn: You saw how old the plates are?
Papa Yats: Ten years old or more.

Training

Niel: I understand you had some issues with your leg. Has that been getting better and did it affect your performance?
Hidilyn: I don’t like to back squat, but I have special training for the squat. I bounce out of the bottom. I use it so my clean will bounce up when I receive the bar. I squatted heavy weights, but there’s a big bounce at the bottom. It helps a lot for my reaction in the clean, but my squat is still not too good. I don’t know why. The issue isn’t pain, I just don’t have strength for the back squat.
Papa Yats: She doesn’t like the squat exercise so she tries to avoid it.

Arrived in the morning and already in training with @haidie20  I do believe that with a little luck we can squeeze a tiny bronze medal at World Championship in Houston 2015. I say "we" however in all honesty I'm just adding my little brick to the wall... All other lifters left the gym and there's only her and I. Extra work needs to be done. Her biggest weakness is getting up after a heavy clean.  Her leg is injured, and she is doing only minimum of full back squats. We are forced to do different #squat exercises to maintain or even increase strength of her legs (6 weeks only to Asian Championship). Half squat is nothing new, but these here are done with slow tempo and full control, lighter weights, working on feeling deep muscles, glutes, and abdominals. We finished with some electromuscle stimulation for quads (I'm using Compex, but Globus is a good one, too). For the record, I'm not really her #coach, just sort of friend, motivator, and impresario. Beyond certain level, disciplined lifters can really coach themselves, but of course they need that someone to be there with them. Don't be afraid of half squats, but do them for slow muscle building, not for #powerlifting records. When I program, I'm really big on different squat variations, and the results have been convincing to say the least.  #olympicweightlifting #oly #weightlifting #crossfit #usaw #coaching #filipinostrong

A video posted by Papa Yats (@papayats) on Jul 25, 2015 at 8:34am PDT

Niel: You competed in the 2008 Olympics when you were 17. You have more experience now. How does your experience now compare to back then?
Hidilyn: At that time when I was 17, there was no pressure. I didn’t know what the Olympic was or anything. I just went there and was amazed thinking, “Oh, this is the Olympics.” I was able to go because I got a wild card. The Philippines Weightlifting Association didn’t expect anything from me, but sent me for exposure.
Papa Yats: She was happy to be there, but she also had kind of good results too. They don’t give wild cards for nothing.
Hidilyn: Yes. In 2007, they saw that I have potential because I got bronze at the Southeast Asian Games and I was only 16.

Left to right: Hidilyn at Beijing in 2008, London in 2012, and 2015 now

Niel: Training can be very hard mentally. What helps you through hard days?
Hidilyn: I set my mind to compete in Rio. I tell myself this is my third time, it’s my third Olympic Games. I want to win, so if I give up then how will I be able to go there? How can I reach my goal? When I train, I always think “Rio, Rio, Rio” in my mind. I promised myself when I qualify that I have to win any medal. I have to win because it’s my third Olympics.

Weightlifting in the Philippines

Niel: Is weightlifting popular in the Philippines?
Hidilyn: No.
Papa Yats: Filipino weightlifting is more popular here in the US than in the Philippines. I’m sorry to say that she has more fans in America than in the Philippines.
Niel: That seems similar to many countries – there’s no recreational weightlifting. There’s only weightlifting to compete at a high level.
Papa Yats: Yes, there’s no recreational weightlifting.

Niel: Is there a Filipino weightlifting system?
Hidilyn: No.
Papa Yats: It’s everybody for themselves. Of course, their group of Nestor, Hidilyn, Jeffrey, Richard, and Chris train together some times. They’re going to have the same kind of training ideas because they have been training together.
Hidilyn: I’ve trained in China in 2007, 2008, and 2013. In 2007, I trained in Guangzhou for two months and in 2008 and 2013, I trained in Guangxi for three months each.
Papa Yats: Which one did you like better, Guangxi?
Hidilyn: Yes, Guangxi. There was Deng Mengrong, Lu Yong, and a 48kg girl. The place is good. China’s training is good.

Niel: They have a system and schools.
Hidilyn: Yes.
Niel: It’s not like America.
Papa Yats: She’s not familiar with training in America. She sees the videos on the internet, but she doesn’t understand why people would use or teach bad technique. She doesn't understand that you can become a weightlifting coach in one weekend. Obviously I’m not saying it’s everywhere. There are good coaches and systems here, like Coach Zygmunt Smalcerz. He’s doing good things.

Niel: Aside from more medals, what would the Philippines Weightlifting Association like to see happen in the country?
Papa Yats: Right now any kind of bump in popularity and introducing more kids to the sport, but for that you need money for equipment and facilities. It’s not easy, but hopefully with her and Nestor there can be some progress. This is the first time in a long time that the country had any kind of success in weightlifting.
Niel: Speaking of more money, the fundraiser you began passed its goal.
Papa Yats: It’s still not enough, but at least it helps one club. I’m going to set up the next one and I’m going to help Hidilyn's club in her hometown, Zamboanga City. There are many people that want to help, but they don’t know how to help.
Niel: Do you have more ideas in mind?
Papa Yats: Yes, I think everyone who donates will get a copy of Hidilyn's weightlifting program. You can either donate money to my crowdfunding, or donate equipment (shoes, plates, barbells). If you decide to donate equipment, I'll provide you with address of the club in the Philippines to ship it to. That way you can do it your way, and there is no middle man involved.

Short Questions

Niel: What do you like more, the snatch or clean & jerk?
Hidilyn: I love the jerk. But my clean is no good.
Papa Yats: In my opinion, her best lift technically is the jerk. Just the jerk. From the rack I think I saw her a few times do 125kg with good technique. Anything she can clean she can jerk. In the opinion of several foreign coaches, she actually has a better technical jerk than other competitors in her weight class. Actually, the same goes for Nestor.

A successful 117kg jerk by Hidilyn in Houston

Credit International Weightlifting Federation

Niel: If you weren’t in weightlifting, what do you think you would be doing right now?
Hidilyn: I’d have six kids, ha. No, seriously. Six kids – Do, Re, Mi, Pa, So....
Papa Yats: Yeah, a bum no good husband and several kids. Weightlifting helps people grow over there in the Philippines. In many poorer countries, through sport you can finish school. If you look at kids from her neighborhood, who didn’t do any sports, that’s their future: Girls her age with several kids.

Niel: What’s your favorite thing about weightlifting?
Hidilyn: The process and when I struggle in training. When you’re an athlete, you don’t want things to happen so easy. I want to achieve that goal.
Papa Yats: It’s all about the journey, not going to the top.
Hidilyn: Yes, I want it that way.

Niel: What’s your least favorite thing about weightlifting?
Papa Yats: Injury? I don’t know.
Hidilyn: Yes…..and the stretching after training.
*group laughter*
Papa Yats: I think she’s talking about the mandatory partner stretching when you push a little over the limit.

In our quest for new PRs we often tend to 'forget' the importance of mobility and other accessory work, because they do not bring DIRECT results in terms of kilograms.  Southeast Asian Champion @haidie20 being stretched by Southeast Asian medalist, now coach, @jerker_pep  You should be doing this after every session with a partner, use rubber band, wooden Swedish ladder, or another setup. I uploaded longer stretching video to Filipino Strongest Team youtube channel (link in my profile). Please subscribe. #stretching #yoga #olympicweightlifting #crossfit #coaching #oly #weightliftinggirls #olympiclifting

A video posted by Papa Yats (@papayats) on Aug 10, 2015 at 10:06pm PDT

Partner assisted stretching

Hidilyn: After training, I have to stay in the gym to do stretching to prevent injuries, but I don’t like stretching.
Papa Yats: Who likes stretching? No one. I hate stretching, mobility, but of course even I do it almost every day or I try to.
Hidilyn: I had injury before, last year that’s why. Lesson learned. After training I have to stretch and I have to do general preparation exercises

Conclusion

Niel: So to wrap it up, what advice would you give to your younger self?
Hidilyn: Dream big. Do it. Believe in yourself. The thing is, if you dream big, everything is possible. If you want it, you can get it.

Niel: That’s very encouraging. Do you plan on visiting the US again?
Hidilyn: Maybe yes.
Papa Yats: And you need to spend some time with my kids then. You’re going to miss my kids!
Hidilyn: Yes, of course.

Niel: Are there any specific plans for the future we can expect from you? Besides Rio.
Hidilyn: I don’t know yet. Maybe after Rio I’m planning to rest for a while. I want to be some place and I want to explore. I want to relax my mind because for how many years? For 13 years in weightlifting, I don’t even get five days of rest. Only during the holy week, I have only two days rest so I have to enjoy life. I want to see the world and how beautiful it is. Yes, then maybe do some charity work, teach weightlifting to kids.

They asked me why I love to coach weightlifting to people, for me it's two way learning, I learned from them they learned from me!  I want to teach them coz I know someday they will become the future of Philippine weightlifting.  Teaching AJ snatch technique

A video posted by Hidilyn Diaz (@haidie20) on Jan 6, 2016 at 6:44am PST

Niel: Is there anything you would like to say to all your fans out there?
Papa Yats: She doesn’t even know she has fans, but I keep telling her she does.
Hidilyn: Thank you for the prayers, for the support, and for believing in me. Because of them I have the courage to train because sometimes they message me words of support like “You can do it.” I get encouraged by them. Thank you for that.

Post Interview

At this time, Papa Yats and I left to walk around the convention center as well as check out the late night sessions. On our way to the competition hall, we ran into IWF member Aveenash Pandoo (see the previous post), as well as other weightlifters who came to watch the championships, which provided us with additional opportunities to talk more about the sport. For me, this was great. I quickly learned to walk around as much as possible during the rest of my stay and interact with as many people as I could.

Thank you to Hidilyn and Papa Yats for taking the time to sit down with me for this interview. Hidilyn, I wish you much success in 2016 and Rio!

UPDATE #1: She placed 2nd and won the silver medal in the Rio 2016 Olympics!

UPDATE #2: She placed 1st and won the gold medal in the Tokyo 2020 Olympics! This is the first gold medal to be won by an athlete in the country's history. Be sure to send her congratulations on an excellent performance! Her social media sites are linked down below.

If you enjoyed reading this interview and want to stay updated on Hidilyn's journey, you can follow her and Papa Yats on the following social media sites below.

Hidilyn Diaz

• Facebook

• Instagram

Papa Yats

• Instagram

Related Discussion,

• Doc and Jock podcast featuring Papa Yats

Recap of the 2015 IWF World Championships

During Thanksgiving week this past November, I traveled out to Houston for this year's World Weightlifting Championships. It hasn't been in the United States since the eighties and I couldn't pass up on the chance to go. While I could only be there for three days, it was plenty of time time to take in everything.

This post is more of an interlude before the next one which also relates to the championships. That one will be an interview I had the opportunity of conducting while I was in Houston, but more on that next time.

Here I'm writing about my experience on the trip and that essentially amounts to a bunch of random thoughts. It ends with a compilation of the Instagram posts I did when I came back from Houston. What I won't be doing here is providing an analysis of the competition. That kind of commentary can be found on blogs, podcasts, and eventually Sportivny Press.

Overall
 
There were sessions at all different times of the day, but every session had great lifters to watch. Not only that, but there was always a crowd. For instance, one night on my way to the last session, a coach and his wife went to watch even though athletes from their country weren't in the session. In the competition hall you saw fans, athletes, and coaches watching all the lifters on the platform.

I sat on the far side of the hall. On my first day, I ended up with Enver Turkeleri sitting in front of me, an Azerbaijan coach next to me, Chinese men's head coach Chen Wenbin across the aisle, and the entire Russian and Ukraine team sitting in the rows behind me. It made for interesting observations during the men's 77kg A session. For example, I noticed many of the coaches paid more attention to the scoreboard than the actual lifts happening on the platform. Or when Su Ying missed a jerk, Chen Wenbin immediately demonstrated to the athlete with him the correct movement using only his hands. It was one quick motion and few words.

That moment didn't click in my mind until later that night. It was when Papayats had introduced me to weightlifting coach and IWF education and development commission member Aveenash Pandoo. He gave a lecture earlier that day and said that demonstrating corrections is visually processed faster by the cerebellum rather than explaining it to a person.

Let me say in all the time I've been reading, practicing, and been involved with lifting, that has been the first time I had ever heard that. Saying my mind was blown would be an understatement.

All in all, the atmosphere and venue were great. It also helps immensely if you speak a second language to converse with athletes and coaches. Seeing as how most didn't speak English, it limits the amount of people you can connect with. However if you were able to chat someone up, they were often very friendly.

Random Thoughts and Observations

• While the men's sessions were interesting, I thought the women were more enjoyable to watch. The men had more missed attempts 

• Every time a Russian lifter came out for their attempt, the entire Russian team began to clap. Unfortunately, they were always out of sync

• The Iranian fans win gold for enthusiasm

• Papayats and I were on the elevator with a Korean coach and his athlete and this very same situation happened:
  
  
  
  When Papayats greeted him, I pretty much stood there clueless

• I missed the Indian weightlifters compete! I arrived after they had all competed, but I did get to chat with their 77kg weightlifter Sathish Sivalingam and team physiotherapist

• I also ran into the Two Doctors and Gregor on an elevator ride and managed to get a good laugh out of them. Can't say the same thing for the elevator ride with Zygmunt, but that's because everyone on the elevator stood there quietly when he walked in

The most valuable lesson I came away with from this trip was that there are so many people who know so much more than me. They were some of the best people I had conversations with. Sadly, most people will probably never hear of them because they aren't some Instagram famous person.

Instagram Interviews

If you don't follow me on Instagram, I did quick on-the-spot interviews of athletes and coaches in Houston. It was anyone who would agree to four simple questions: which do they like more snatch or clean & jerk, favorite thing about weightlifting, least favorite thing about weightlifting, and advice they would give themselves.

It provided a bit more substance than just taking pictures, but I didn't plan any of these individuals. The people chosen were based on if I ran into them and they weren't busy. Some people I didn't want to rudely interrupt while others were usually heading somewhere and I didn't want to delay them.

Click on the the person's name to be taken to their full interview. Enjoy!

Dave Luk

A photo posted by Niel Patel (@niel.patel) on Nov 30, 2015 at 10:12am PST

Alex Lee

A photo posted by Niel Patel (@niel.patel) on Dec 1, 2015 at 7:06am PST

George Kobaladze

A photo posted by Niel Patel (@niel.patel) on Dec 3, 2015 at 12:01pm PST

Hani Kanama

A photo posted by Niel Patel (@niel.patel) on Dec 4, 2015 at 10:52am PST

Ruslan Zhabotinsky

A photo posted by Niel Patel (@niel.patel) on Dec 7, 2015 at 9:09am PST

Jared Fleming

A photo posted by Niel Patel (@niel.patel) on Dec 9, 2015 at 7:22am PST

Distance Client Review (from Canada)

Back in November, I received an email inquiring about my Individualized Training Services. After a few email exchanges and a meeting over Skype, everything seemed good to go.

David works an active job and more than 8 hours a day five days a week (and even a sixth day). However, that was never an issue. While he was following a four day routine, I didn't pile on the volume or weights. Instead, we focused on how he felt week-to-week.

That's how it went for the next four months. We discussed details through emails and took care of longer topics over Skype. Along with programming and troubleshooting, I offered diet and supplement recommendations. Outside of that, he oversaw the day-to-day organization of his plan.

Here are his thoughts on working with me.

Age: 32
Before (Dec.05/2013): 138 lbs
After (Apr.05/2014): 148 lbs

I've been playing around with weights for a couple years, though my lifts had been mostly sub­beginner, so it seemed it was about time to get some help. Looking through Niel's site, he clearly knows his stuff, and really, I considered (and still consider) the price to be a bargain.

My goals were pretty general, mainly just building some muscle and getting stronger. Both were accomplished, though my BF% went higher than I had hoped, but this might have had more to do with being overenthusiastic about the instructions to raise calories (a lot of the weight came on around the holidays). 

The program was more strength-based than I was used to, which meant that I was moving around heavier weights than normal. The reps and volume were initially relatively low, and quality reps took priority throughout. The program was based around barbell lifts, with a bit of assistance and some fun stuff thrown in (push­ press, grip work). The intensity, volume, and assistance varied across the training blocks, and were adjusted based on how the previous week went. Tweaks, variations, and drills were added and removed as needed. This was the first time I've used RPE's to set intensity, which took some getting used to, but I'm going to try to incorporate them in my future training.

There was a lot more easy, light training than I was expecting, but it usually followed a peak in volume or intensity, just as I was starting to get sore and tired. The form work and deloads were always beneficial, even if it felt like it was slowing progress, and I was consistently surprised by how much stronger I was when the work got heavier again.

One of the big things that made me to decide to work with Niel was his knowledge of technique, and I wasn't disappointed. First, he sent videos demonstrating form (along with cues). Then, we did a skype training session to try and work out some of the biggest errors. Through the entire time, I sent form check videos, all of which I received critiques for within a day, the same goes for any questions I had regarding training, nutrition, etc. I had been staying away from some of the lifts I assumed I'd never be good at, but by the end, I'm mostly comfortable with all the big ones, and had set PR's on every major lift. Even lifts which I had written off as hopeless greatly improved, and continue to improve.

Overall, I'm very happy with my experience training with Niel, and would recommend him to anyone looking to get stronger.

In the third month, there was a personal best he hit that made me happy. While I was reviewing his previous week, he commented that despite being at a higher bodyweight, he hit a PR for his pull-ups - which he couldn't do before.

Nice work David! And remember, stay strong!

Client's Review (This Made Me Happy)

I don't train many people. The individuals I do train see positives results but we work together anywhere from one month to four months. It's usually enough time to accomplish small goals and/or teach weightlifting basics.

The most recent person I had the pleasure to work with was my friend. We talk on the regular and during April he would tell me about his current exercise and diet. His progress eventually stalled and he wasn't happy. Rather than let him regress, I offered to help him with his exercise programming. I wrote the programs and demonstrated how to do basic exercises such as rows, deadlifts, squats, and presses.

That's how it went for three months. I'd ask questions about his workouts the day after as well as how he felt. If something didn't feel quite right, I'd explore it with him to troubleshoot it. I never monitored his training sessions outside the one weekly conditioning day in the program.

During mid-July, we decided everything would come to a close at the month's end. I asked if he would write a review for me to which he promptly replied,

"Total ass. That's complete."

With such a lovely response, I didn't think he was serious. Three weeks later, he sent me the following:

Start Date: 4/22/2013                     Starting Weight: 244

End Date: 7/30/2013                       End Weight: 234

Niel’s exercise regimen for our 3 month course was an overall positive experience. Each month had a specific role with the 1^st month being introductory, 2^nd month for building strength, and 3^rd month for building volume. Although, I may have not lost all the “weight” I wanted to do by the end date, I will say that I am currently at the strongest physical state I have ever been in my life. I feel confident enough to say that the amount of weight I lost was mostly body fat. Unfortunately, I did not have a max session when I first started, but my max for bench, deadlifts, and squats are as follows:

Max Bench: 245 – Repped 135 at beginning – Now rep: 185

Max Deadlift: 315 – Repped 135 at beginning – Now rep: 205

Max Squat: 335 – Repped 135 at beginning – Now rep: 225

Max Push-Ups Before: 25 – Now: 40 (I didn’t do push-ups while working with Niel)

Initially, I was skeptical of using Niel’s workout plan when I first took a look at the program. I have been working out prior to asking him for advice and just needed some simple guidelines as to what to do on certain days at the gym. So after taking a look at the program, I thought that the program was a bit weak and that the exercises I have been doing were much better than what he had offered me.

This introductory month looked like child’s play. He had lowered all the sets and the number of reps looked like a joke. But little did I know, there was a method to his madness. The first few weeks I did not follow his program as outlined and would do 10 repetitions for each exercise rather than what he had listed.

After having multiple “heated” conversations with Niel, I submitted and said that I will follow his every word until the end of workout. I was advised to stop the cardio sessions that I was having to mainly focus on the strength training at hand. I thought he was insane, but like I said he had a method to his madness. I was being stubborn and did not like what I had to do for the initial month because I felt I was taking a step backwards and wasting my time.

It wasn’t until our introductory month was over, that things finally started to pick up. The month of June has to be my most intense month ever in my life in terms of exercising. I was going to the gym 4 days a week and had 1 conditioning day at Niel’s house. So, I was working out 5 days a week which was something I requested for and felt really determined.

Within this month, magic happened. I thought the amount of times going to gym and the workout regimen itself would leave me feeling exhausted, but boy was I wrong. I was feeling amazing and stronger each day. This is the month where I really learned technique and form which greatly helped with increasing my weight every week. After completing the month of June, I was exhilarated. I went into the month of July feeling great.

The month of July was pretty much a breeze compared to last month’s regimen. However, the workout changed to focus on volume and the weight was largely increased with minimal reps. I finished this month feeling the strongest I have ever been in my life. When it came time for my max out sessions, I surpassed what I thought I was capable of and ended up doing more than I imagined.

I previously stated that when I finished my workout regimen with Niel that I am currently in my strongest, physical state that I have ever been. I would like to say that my mental state is also at the strongest it has ever been as well. To know that I could have completed such a workout and keep up with the regimen left me feeling ecstatic. You cannot imagine the amount of times I’ve tried sticking to a workout plan and being consistent with it.

Niel is a great person to work with and will fix a regimen that best suits your needs. If there is a specific exercise you do not like, let him know, and he will do his best to change it. Maybe he has an exercise listed in the program that is very inconvenient for you or you may not have access to at the gym. He definitely will help you find an alternative to the exercise. However, I do suggest giving all of his exercises a chance, even though you may not favor them. In the end, I fell in love with many of the exercise he provided and will now keep it in my regular routines.

Although he may have an “unorthodox” style to his training, it does work! You may be skeptical at first and that is exactly fine! Because if you are skeptical, I believe that truly means you care with what you are doing to your body and just want the best for yourself. Being skeptical will force you to do research and you will be surprised how much stuff out there is fake or a myth. Many people take other people’s words for specific exercises and techniques. This spreads like wildfire and soon becomes “truth” or “fact” for society. But a simple Google search will tell you how they are wrong. If you feel that Niel is steering you in the wrong direction and that he is crazy, I urge you to do some research and you will find that he may NOT be as crazy as he sounds. J

What a nice guy! When I read this the other morning, I was happy to learn he had such a positive experience.

Thank you my friend. Stay strong!

Training Program or Philosophy?

"Swapping the Shaolin Temple of China for the streets of London means I have to create my own temple within my mind and surround myself with an environment that can help rather than hinder."

Programs, programs, programs. They're fairly widespread in the exercise world. I can say the same extends to a few popular "rules." Actually, scratch that - there are tons of rules spouted by everyone. You know it's true because everyone gives their own opinion, whether you asked or not, when it comes to diet and exercise.

Every.

Single.

PERSON!

That aside, sometimes there's merit to them. Dismissing a person immediately is silly and with many programs you can find success stories.* Weight Watchers, P90X, and others have transformed people into their desired physiques and made them happy. That's great and I'm not going to take anything away from it. Instead, I am going to explain that a program isn't the trainee's only option. It can be satisfactory but I believe it is limited in scope.

*But also be aware that there are a number of unsuccessful clients that are not disclosed as openly as the successful clients' endeavors.*

Alternatively, a person can develop a philosophy in regards to exercise and their training. That's not to say it's superior to a program but that it has its own set of benefits. It also has its own set of limitations.

I mentioned that programs are popular but that always hasn't been the case. Off the top of my head, I believe Reg Park's 5x5 archetype is one of the earlier systems that was popular, then further promoted by Arnold Schwarzenegger, and later it spawned various derivatives - Starting Strength, Bill Starr, Mad Cow, and similar versions. From my down time reading, weightlifters predating Reg Park advocated methods more than complete plans. For example, one set of 20 breathing squats were popularly prescribed and often recommended to be super set with pullovers. There were programs but they were not as heavily marketed to the extent we see today (the internet is a big game changer).

Personally, I find pre-designed programs can only take a person so far. These types of programs tend to be made for certain populations and address their needs in a broad fashion as opposed to individualized plans. For the person who sits all day, it will focus in on the major glaring problems such as poor posture. P90X gets a person active, requires little equipment, and can be done through the guidance of the instructional videos in the comfort of your own home. When it comes to a person's own unique characteristics, those details aren't taken into consideration. The exception is when the program has been designed specifically for a person.

With that said, let me go over using a training program vs. developing a training philosophy. I'll discuss the benefits and negatives of each and show that they're not black-and-white but exist within a grey area. Neither is correct nor wrong. First, I'll begin with nonspecific programs, where nonspecific means it was not created with one particular person in mind nor did anyone need an evaluation.

PROGRAMS

THE GOOD

• A program has little mental work on the trainee's part. Everything in the program is prescribed and laid out for the trainee to follow. It's very straightforward and involves no guess work. It's very quick and easy.

• The plan is self-contained, and therefore there's no hopping around from exercise-to-exercise. With the variables restricted, it's easier to measure progress and the changes expected from the program. Often when there are no boundaries, it's easy to get carried away and attempt to do everything under the sun. A person can be overwhelmed if they take on too much. A program creates a targeted focus and eliminates that problem.

• The previous point also teaches a new lifter patience. They're forced to put in the time before they see noticeable results. They have to see the program through from start to finish. Typically, programs at the very least require a 4 weeks minimum of dedicated time and effort. Realistically, it takes 3 months of consistent effort and work for changes to become apparent. For example, P90X  spans 90 days, i.e., 3 months.

• Programs introduce new variables. The exercises, progressions, the arrangement, methods, and more are new. It's all foreign to the trainee. This is especially true when taking into account ideas not thought of before. Doing your own workouts can unknowingly limit your potential. You can learn a lot when taken out of your comfort zone.

• Well known programs have reviews available. This is valuable because you can read other people's experiences. You can gain insight from their reviews in addition to advice they offer before selecting or starting the program. That information can help you transition into the program smoothly and give you an idea of what to expect. 

THE BAD

• Unless a program incorporates leeway, there's little flexibility available for adjustments. Deviate too far from the prescribed outline and you're no longer doing the program. Even if modifying the program would be beneficial, the knowledge on what to change must be present.

• After completing a program, you can either (1) repeat it, or (2) find a new program. Rinse and repeat. Repeating the same program multiple times can become stagnant and dull your interest in exercise. Not only that, but some are not meant for long term use. Don't let a program be a crutch for exercise. Program or not, one should still be able to exercise.

• A program only triggers a certain amount of thought dealing with its design. From my own experience, this makes a person become a parrot. They regurgitate verbatim what they learned from the program. Training should be approached with an open mind with the ability to explain and adapt the variables that come with it. It's a very layered and fluid process and far from linear.

• You might not enjoy the program! I don't know how obvious this is, but you don't have to follow to a program if you don't look forward to it. Unfortunately, individuals often seek out misery and exercise that absolutely fatigues them. They use this to gauge a program's effectiveness. It creates the incorrect association of displeasure and misery with exercise. Torturous exercise doesn't equate to effective. 
  
  
  *With all that said, there are exceptionally talented people who can write one hell of a program, such as Carter Schoffer*

PHILOSOPHY

THE GOOD

• Developing a training philosophy allows you to become autonomous. The entire process becomes specific to your individual traits and preferences - weaknesses, strengths, likes/dislikes, leverages, schedule, and so on and so forth. You are able to hone in on your personal and unique characteristics. This allows you to create for yourself a dynamic program. It can be altered any way you see fit at any given time.

• With a philosophy, there's more freedom in the program and less dependency on another person for exercise. Utilizing a trainer or a program can be helpful but it shouldn't be the only option. If for one reason or another you don't have access to either, you have to become self-reliant. Basic exercise and programming literacy can help in a pinch as well as for long-term goals. You won't become "lost" without a plan or trainer.  

• The learning involved is a revealing experience. It develops a sharp eye towards understanding exercise fundamentals and its accompanying details. Even at a basic level, you can pick apart other programs and question their system before testing. It's no longer random trial-and-error.

• In the process to develop a philosophy, you become analytical as well. Topics and ideas need to be thought about and understood before their application. As a result, this can lead to being able to teach those concepts, exercises, and various methods to another person. It's a valuable asset to be able to explain and defend your programming along with your structuring choices.

• As another skill set - briefly mentioned in the previous point - it puts you in a position to help other trainees. Whether it's explaining something, teaching, or assisting them with their program, you become a valuable resource. As you learn, you will be able to extend the knowledge you've acquired to other people.

• Learning is a mandatory requirement. When it comes to exercise, it's very common for individuals to have a narrow and rigid view about it. Learning will make your approach flexible and expose you to other new ideas to incorporate. 

THE BAD

• Learning is a mandatory requirement. This is indeed good and bad because there's a learning curve. The sheer amount of variables, data, and information available in this day-and-age is extraordinary. Information from the past, present, and newly discovered can become overwhelming. This information surplus presents itself as a dilemma. More information is great, but managing all the data and making it applicable can be a difficult process.

• Consequently, when you learn something new, you must experiment - and with exercise, there's a lot of experimentation to be done. It isn't a simple process either. Most times what you learn won't always be congruent with your personal findings. Then the real trick becomes figuring out where the discrepancy is, why action and information don't match up, and, if it's possible, to troubleshoot it so that the two do match.

• Developing a philosophy takes times. Lots and lots of time. Results and feedback aren't instantaneous. You'll read something, test it out, and then develop a couple of preliminary thoughts about it. Repeat this a few more times and before you know it, about a month, or longer, has passed for it to fully develop into a more concrete concept that you have a grasp on. Even from there, it will continue to grow and change as you continue to learn and gain experience.

• Eventually, you have to want to learn. This is especially true if you're not interested in teaching other people. How much you want to learn will depend on how interested you are in your own training and goals. After a certain point you may decide you don't care to research any further. Instead you choose to rely on what you have already learned as being sufficient. But remember, there will always be more to learn in the field. (That goes for any field.)

As I said earlier, neither a philosophy or program is right nor wrong. Clearly each one comes with their own benefits as well as downsides. Additionally, it's not a "pick one or the other" situation. It's perfectly fine to have a philosophy and take part in programs. Develop a philosophy along the way as you test out programs. Programs can teach you something new and can make you think about how you would modify them. If a program piques you, try it. If you'd rather do your own thing, go that route.

Personally, I shy away from programs. I don't dislike programs - in fact, this site features some - but rather any time its followers become dogmatic. Those who adhere to one program and defend it aggressively constrain their thought process and become inflexible. JC Santana describes it perfectly:

"Although our industry has advanced enormously in science and practice, much of the educational material presented as factual “gospel” (i.e., infallible truth) and the technique taught as being the “best” is theoretical and sometimes borders on mythical."

Instead of rigorously defending a viewpoint, engage in healthy open dialogue that leads to a productive discussion and the sharing of ideas. After a certain point, advance and employ methods that are appropriate. Never become too comfortable in one area and settle.

Exercise is a reactive experience and the human body is very strong and resilient. With strength training, the body can become a powerful organic machine - one that adapts to challenges as well as provide feedback. Be attuned to this feedback to make the choices that maximize the most benefit you can get out of your training. Don't get bogged down by the little things. Flow with the changes and feedback and understand there isn't a single solution to follow. That's where strength lies.

A philosophy won't only create a strong body, but a strong mind as well.

"Give a man a fish and you feed him for a day.

Teach a man how to fish and you feed him for a lifetime."

Related articles,

• Programming Cardio
• Programming Guidelines
• The Best Exercise

Visiting India, Part 2

Massive Radha-Krishna in a nearby 
office building lobby

Continuing from last time, this post will be a general overview of my observations from my trip to India.

The easiest way to describe it is that it's a different culture. Plain and simple. I grew up with a basic understanding of the culture and it made me quick to pick up mannerisms and behavior while I was there. On the other hand take a random person raised in the West and plop them in India and they will think it's a mad zoo.

Urbanization

There are a few metropolises (extremely congested), some cities, and a whole lot of villages. Very few areas had the semblance of a town. Good housing structures run 1-to-3 rooms large with a kitchen and a flat toilet. People on the lower end of the SES spectrum have a lot less space.

Depending on where you look you can see the introduction of basic modern housing utilities. The neighboring town-city has introduced gas lines directly to homes in our village - presuming your house meets the provider's requirements. Some people still use gas tanks connected to their dual stove top burners but that will become obsolete because of the new gas lines. Predating the tanks, cooking was done on an open fire.

Place the fueling agents in the crater, ignite, then
rest your cookware on top of the open flame to begin cooking

Another village we visited didn't have gas lines but direct water lines to the homes. In contrast, our village relies on an underground well that has water pumped to the homes during mid-morning. There's progress in the country but it's slow and very dependent on the region. As a result, many of the infrastructures present here and in other developed countries are not as widespread in India. The mix of urban and rural areas don't have connecting utility systems. Take rest stops for example. Because many are situated out in the middle of nowhere on the highway, the facilities are latrine-based due to the fact there is no sewer system. Unfortunately, this is the case with a number of basic services.

10 years ago I noticed people openly littered on the ground. It was a very minor problem then and little trash was noticeable outdoors. 10 years made a huge difference because there is a ton of garbage strewn about everywhere. The increase in non-biodegradeable materials - namely plastic - combined with the lack of garbage processing centers and nonexistent waste disposal practices are major contributors to the pollution. The problem is further magnified due to the large population. The only method of waste disposal I saw was garbage burning. Whatever natural scenery remains in India is in jeopardy of disappearing if these conditions continue or worsen over time.

Roads, Highways, and Everything on Them

I initially thought to exclude this section of the trip. I thought to myself, "Why bother? It's not that important." Then I thought about it again and realized it - yes it is important. Highways look almost identical to the ones we have here and appear very new and modern. Not all portions of it are like that but I'd say close to 90% of them are similar. When you get to the local roads then everything becomes a big mess.

Road systems seem to be reliant on whatever pathways were previously in place. These avenues are shared by everyone and everything. Motorcycles, bikes, cars, rickshaws, pedestrians, water buffalo, goats, you name it. I'd presume these paths were originally made for pedestrians and non-motorized vehicles but that's no longer the case. Dense areas have motorcycles and cars attempting to squeeze through crowds of people.

While there are cars available, not everyone can afford one nor do they need it unless traveling long distances. On the other hand, tourists need someone to chauffeur them around because they're unfamiliar with the locale. Consequently, this has given rise and value to the driver profession. It's a lucrative business and career choice if an individual can drive well. It's similar to being a truck driver - drive frequently for extended periods of time except that they're transporting people from point A to point B. However, instead of trucks, 5-9 seat passenger vehicles are popular. Some resemble a minivan, others are more of a mini-hummer in appearance. Often you could spot the Toyota Qualis on the roads:

Typical packed car

Why buy a massive car? The more passengers you can fit the more money you make. Even with less passengers, such as our small party of three, we had quite a bit of luggage leaving and going to the airport. It wouldn't have fit in a regular-sized sedan. Large vehicles make sense but their use in villages and small towns is an issue. The aggressive driving style is dangerous because rules and penalties are not in place and are not enforced by authorities.

People's Living

India has over a billion people. With a population of that size, the SES stratum is diverse. This actually made it difficult to distinguish who was indigent at times. For instance, an individual who earns 100 rupees* a day - roughly equivalent to 2 US dollars - is considered to have a low income. Yet, the same person can live in a one room home without any transportation means, but own a standard definition TV and a cellphone. It's a bit tricky to define "destitute" when odd variables like those are thrown into the mix. In fact, one night a neighbor and I were talking about how everyone in the village is glued to their TV at night which is contrary to a few years earlier. Everyone use to sit outside and talk to one another. A TV in each home has become the norm whereas ten years ago our home was the only one with a TV. As you can tell, that's quite the opposite!

*One dollar is roughly equivalent to 50-55 rupees depending on its current value. 50 is used as a base for easy calculations.

To better put things into perspective, I'll go over a few values and costs of goods I noticed there and discussed with my mother. First she explained that 100 rupees is a lot and is considered the same as $20 here (but remember the true currency conversion is $2). Our family's okay with giving money as a gift to a relative whether it's a birthday, Christmas, or a small occasion. This is usually when a niece or nephew is given about $20 as a nice little gift. Typically, 100 rupees isn't given to someone as a gift. It's more common to give around 10 rupees. Several prices I recall were,

• 1lb. of chicken = 200-300 rupees

• 1lb. of goat = 500 rupees 

• 20oz. of cow's milk everyday for 3 weeks = 700-800 rupees 

• full tank of diesel or petroleum fuel for a car = over 1,000 rupees

If you think about it on a $20-base scale, that is incredibly expensive! Going by those numbers, a pound of chicken would cost a minimum of $40 here in NJ. That's more than four times higher than its current cost. A gallon of milk? For one week, it's about $40 (231 rupees for 7 days [700/21 days times 7 days in a week]). The cost of living for the citizens of India is much higher than our standards.

Yet despite limited resources and technology, by our living criteria, Indians manage to do pretty damn well. They create efficiency out of inefficiency. The phrase "When life gives you lemons, make lemonade" perfectly illustrates this concept.

The dabbawala highlight how efficient and resourceful Indians truly can be. Recall last time I wrote about how women are able to carry heavy bulky items on their head as they walk. No one owns a wheelbarrow to transport stuff around the village. Another example is the use of cow dung. It's shaped into discs and set to dry. Then in conjunction with wood it's used as a burning agent (wood alone in India is not enough to keep a fire lit). That actually doesn't seem efficient at all but my dad told me before detergent was available the ashes from the fire were used to wash clothes. To my surprise he said the laundry came out very clean.

While the dried cakes are not good for the atmosphere,
this must eliminate a great deal of animal waste

Anyone who knows how driving is in India would exclaim it's erratic and absolutely crazy. To a certain extent it's true. A whole lot of honking and one car over taking another doesn't make sense. On the contrary there is a rudimentary style of how one should drive: use your horns and high beams liberally to inform the nearby vehicle of your presence or to move aside so that traffic can flow smoothly. And slow down or stop if something is in front of you. I didn't claim it was a great way of driving but it works for them.

Patriarchy

While there are very efficient processes present in the country, the huge glaring obstacle I saw was the lack of women's presence. India is a patriarchal nation. The women are tough as nails and religious scriptures highlight their value but their role in society is minimal. From what I know, women in the state of Gujarat are treated better than women in the other states (Rajasthan being the other exception). However, I'm not talking about oppression or abuse. Outside of being a stay-at-home mom, only a fraction of women are visible in the workplace. Hell, we didn't even see one driving a car in the entire 3 weeks. But the status of women became glaringly obvious when we were out shopping for women's saree. These huge fashion stores had men as their sales associates. That's not to say men can't sell women's clothing or be in the fashion industry....but not a single woman was a sales associate? That's funky. Only one store had women employed and they were in charge of administrative tasks (tracking customer orders, noting tailor requests, payments, phones, miscellaneous duties).

Outside of that, most jobs appear to be dominated by men. I won't say all jobs because I did hear neighbors mention a few women go to work in newly built factories because of the good pay. We even came across one 22 year old who runs a coconut business with her mom. And while we didn't see women driving cars, 10 years ago only men were riding around on motorcycles and scooters but now it's more common to see women dipping and diving through traffic. Like I said earlier, there's progress in the country but it's slow and dependent on the region.

People as People

Being visitors, we met quite a few people during our stay. We also visited others who weren't able to come to our neck of the woods. Let me just say that when you visit another person's home that their hospitality is unbelievable. They are EXTREMELY kind and welcoming to their guests. They want to treat them well and give them the most pleasant experience possible. At times it can be overwhelming. One memorable instance was when I stopped off at an extended relative's home after spending the afternoon out in the city. They were being so over-the-top kind to me that at one point I was beginning to feel awkward. They told me,

"Come! Come! You've been out all day. You must be tired."

Yes! Here lie down. Put your feet up.

Let me get you fresh coconut water."

You know, things of that nature.

Strangely though, there are no set formal manners, if any. No please, excuse me, your welcome, bless you, or any phrase of that sort. If you burp, you burp. No one cares that you did it because it happens and no one minds it. "Thank you" does exist in Hindi as "dhanyavaad" but no one uses the expression. They definitely need "excuse me" because people have no words to say if they want someone to step aside. I saw one guy simply waiting for another person to move. Aside from that, it did make me think if we're sometimes overly polite here.

But unfortunately, just because those individuals are kind to their guests doesn't mean they're kind to everyone. Sadly, attitudes towards a person are based on their background. If you don't come from a certain status/background or position of "power" (for a lack of a better term) then you will be treated poorly. What makes it worse is that it's tolerated and expected to an extent. I wouldn't call it discrimination but maybe it is and I'm blind to the truth. Either way it's not good for the people.

I've written a lot detailing my trip. However, words on a screen cannot convey the true experience of visiting India. I left out an incredible amount of information and what I did share only scratched the surface of the adventure. Trust me when I say a lot happened.

But it was amazing. When I got back, the trip felt like a fleeting memory that didn't even happen.

It dawned upon me that I was in India one early morning. My dad asked me if I wanted to visit our family's farm lots. We hiked through the tall grass and thickets then began to walk on a narrow dirt path. About a quarter mile in, I looked behind and in front of me. Not a soul could be seen. There was only my dad treading ahead of me pointing out and explaining the various fruit trees and how it was when he grew up, feeling the red sun warming the cool air, and listening to the peacocks' high pitch calls.

That was India.

Related content,

• Web Album: Pictures from the Trip
• Web Album: Pictures of Food from the Trip
• Visiting India, Part 1: Food & Fitness

The Best Exercise?

The barbell is my main go-to piece of equipment

One of the most common questions I come across tends to be "Is this program/exercise okay?" or the other version "What's the best program/exercise to do for such and such?" Often the person expects a straightforward answer but that's rarely the case.

Right off the bat I'll state that I believe resistance training and power-based movements are the best. The key is to excel and be proficient at them. Stick with it long enough and you'll become incredibly strong. Yoga, kettlebells, strongman/woman, Olympic weightlifting, powerlifting, bouldering, grip & hand strength, and similar sports fall under this category of strength and power.

Back to the topic at hand, when the question does pop up the most sensible reply to give to the person is "It depends." It doesn't depend on the program or exercise but instead the individual's situation and their personal characteristics.

In the grand scheme of fitness, programs and exercises being "good" or "bad" is a trivial matter. It all depends on their use and the trainee. When you hear someone deem something as bad that's plain silly. Very few exercises are inherently bad. And just like coaching cues aren't absolute neither are exercises themselves. It all depends on the person and whether or not they are suited for it.

There is no "best." Although find the right coach and they can design you one hell of a program. (Carter Schoffer and Mike Robertson come to mind.)

Typically I'll tell a person the best routine or exercise is the one that hits on the following points,

• It complements your schedule.

• You stay consistent with it.

• It produces results without causing pain or discomfort and addresses weaknesses and/or postural problems.

• And most importantly, YOU ENJOY IT!

Successfully adopting the plan to your daily life is a big factor. Fail to do that much and it doesn't matter how good the program is if you aren't doing it.

And while I like to understand the structure and logic to programs, sometimes it's not necessary to have logic or explanations for everything. I learned this when I was reading Jamie Lewis' post where he discusses how he does partial squats with a ton of weight. It lead me to ask him why he does them. His answer, "Because I can."

I'm sure that sounds fairly obvious to all of you but you would be surprised at how some people design their training.

It outlines the significance of understanding your self when you exercise. Based on your own experiences, you have more than enough authority to decide what you want to do. I only say you should enjoy it above all else. If it causes pain or you don't like it, then it might be worth reconsidering why you do that particular movement or program.

When deciding what's best for yourself, reflect on Franco's Columbu's words, "If it works, it works, no matter what anybody says."

Other posts in this series,

• Part 2: Bad Exercise
• Part 3: Creating Exercise

Related articles,

• Programming Cardio
• Programming Guidelines
• Progressions
• Training Program or Philosophy?