Tough girls need tough products to combat signs of aging and rejuvenate skin off the mats.

Mean Streak/Shama Ko Photography

Mixed Martial Arts and Brazilian Jiu-Jitsu girls may kick butt like the boys, but every girl needs a little pamper time to primp her feathers. If we take care of ourselves now, we have a better chance in beating the clock later. The aging process cannot be stopped, but it can be slowed down with the right preventative care.

Women spend outrageous amounts of money on personal care products for their skin, particularly facial products. Finding a product that works well, doesn’t irritate the skin, and is affordable is never an easy task, as I well know. We are taught that price determines value but Neocell is a precious diamond in the rough. For only $13-20, Neocell has tapped into and bottled the “fountain of youth “with their Neocell Collagen+C Liposome and Hydra+H.A. Serums.

Neocell Collagen+C Liposome Serum is designed to protect and rejuvenate skin while supporting collagen production. It is combined with a potent antioxidant that protects against wind, sun and wrinkles. Collagen+ C utilizes micro-sphere liposome technology to deliver time-released fat-soluble Vitamin C deep into the skin where it boosts the natural production and maintenance of collagen. Collagen+C uses Vitamin E to increase moisture, which leads to more supple skin. Collagen+C also contains phospholipids, which provide essential polyunsaturated fatty acids, and contributes to activation of cellular metabolism. Finally, the most important ingredient in Collagen+C is linoleic acid, which has been shown to reduce moisture loss, and regulates the function of the sebaceous glands and increases respiratory activity of the skin. Best of all Collagen+C is fragrance free.

Neocell Collagen Radiance is almost identical to Neocell Collagen+C Liposome serum except Radiance does not contain parabens.

Neocell Hydra+H.A. Serum saturates the skin to hydrate and rejuvenate with the anti-aging effects of hyaluronic acid. Along with a host of antioxidants like fat-soluble vitamin c and vitamin e all in a time-release, stable, liposome form. Tangerine oil is added for the slightest touch of refreshing citrus scent to enhance the senses. Advanced H.A. Liposome serum is the latest in skin health technology.

Benefits of Collagen+ C, Radiance and Hydra+H.A. Serums:

• Firms skin and reduces fine facial lines.

• Improves skin moisture and hydration.

• Enhances skin smoothness and reduces the appearance of fine surface lines.

• Augments skin firmness and elasticity.

• Provides superior skin soothing properties.

• Increases cell turnover

Ok, so now that you have some scientific information, I know you may be thinking… does the Neocell serums live up to all this hype or are you just going to throw away more money on another topical skin product that makes empty promises?

A few months ago the good people at Neocell shipped me some Neocell Collagen+ C Liposome Serum as a thank you gesture for doing a video promo for trade shows in Florida and California. I had previously reviewed Neocell Collagen Sport, which I absolutely loved and know for a fact that it works. I was excited to see if the Collagen+C (Radiance) and Hydra+H.A. serums really were the “magic” potion for happy and healthy skin.

Mean Streak/Shama Ko Photography

I have always had super sensitive skin and over the years, growing up in Hawai`i, I’ve gotten my fair share of sunburns. I’ve used various other products on the market and to be truthful, I’ve seen some results, but Neocell Collagen+C (Radiance) combine with Neocell Hydra+H.A. serum is the best topical skin care products I’ve come across. Together they function better than leading brands on the market. Collagen+C (Radiance) and Hydra+H.A. absorbs quickly and I could feel noticeable tightening of my skin upon application. The tangerine oil in the Hydra+H.A. are a nice touch and help to make your skin feel and smell fresh.

Within the first month, I noticed considerable change in my skin tone and overall evenness in my complexion. Collagen+C (Radiance) and Hydra+H.A. doesn’t irritate my skin like other products have in the past, nor did it leave my skin feeling oily or sticky. My skin feels radiant and toned after each application of Collagen+C (Radiance) and Hydra+H.A., both of which I use twice daily. But be warned, as with most facial products, you need to avoid contact with your eyes.

Overall, I was very satisfied with Neocell Collagen+C (Radiance) and Hydra+H.A topical skin care products. In my opinion they work wonders and I saw impressive results.  Learn more about Neocell  in general or to purchase the Collagen+C or Hydra+H.A., use code CIPOO1 on iherb.com and as a new customer you can save five or ten dollars off your first order.
 

About the Author

Shama Ko has actively been a part of and contributed to the Brazilian Jiu-Jitsu community in Texas for close to a decade. She is a Gracie Jiu-Jitsu purple belt at Gracie Humaitá Austin, a champion competitor, a photographer/owner of Mean Streak Photography, a community/event organizer for Girls in Gis and Austin Women’s Open Mat, and most recently a contributing writer to TXMMA. Follow Shama’s endeavors online through any of the links above or through any of these sites: Twitter, Facebook, The Adventures of Shama Ko, ShamaKo.com, and SKOphoto.com.

HOUSTON, TX, May 11, 2012 - I purchased the Nike+ FuelBand because my father started to have heart problems and was placed on a strict diet.  Part of his recovery was also based on exercise, as well as, caloric intake.  This is a great product to monitor caloric burn and daily activity in general (i.e. Nike Fuel).  I purchased one for my father and one for me, so we could do this together.  I am a huge practitioner/instructor of Brazilian Jiu-Jitsu (BJJ) and Mixed Martial Arts (MMA).  So I wanted to see how well this product would work in this environment.  This is a great product for competitors/students because we are always trying to cut weight to compete or set physical goals to meet.  If you train to compete or just for overall physical health, this is an extraordinary tool to help you meet your goals (helps you balance caloric intake to caloric burn)!

The best way to test the Nike+ FuelBand was to introduce the product into extreme conditions like my NO A/C Jiu-Jitsu class.  NO A/C Jiu-Jitsu is basically submission wrestling in a room with no air-conditioning.  Temperatures normally reach 95+ degrees Fahrenheit and class sessions last approximately 1hour in duration.  Since there is no gi (Jiu-Jitsu Uniform) worn, most grips of control are established on the neck, wrists, and ankles.  Since the Nike+ FuelBand is located on the wrist, I noticed the latch would release and the band would open causing the band to fall off.  Every time the band falls off, the intensity of the workout is decreased due to stoppage to reset the band.  During the course of the class, the band fell off approximately 20 times (which can be seen in the video).  The Nike+ FuelBand completely crashed on me after only 10 days of owning the band (two days after the NO A/C JJ test).  The good news, the Nike customer service was magnificent and is sending me a new band immediately.   Granted the test field was extreme, but the product has great value and potential for this sport, as well as, many other extreme sports.

Modifications could be done to improve and increase the uses of the Nike+ FuelBand would be greatly appreciated.   Create a more flexible exoskeleton for the band to prevent the latch from releasing (allows more give and twisting motion of the band).  A band that is not only more flexible, but adjustable in a way to make it more snug against the wrist.  Or even a sleeve that fits around the arm (like armbands for IPods) to place the Nike+ FuelBand in during extreme workouts.   When you see the video, I’m sure you guys at Nike will come up with better solutions.

This Nike+ FuelBand can have a huge impact on many sports and activities besides BJJ and MMA.  I think it would be great for all sports, whether it be from the recreational level to the professional level (i.e. wrestling, football, soccer, basketball, etc.).  A great thing to add to the Nike+ FuelBand would be personalization to the band (even if it cost more because personalized mouth guards are being sold from $150+ which you can purchase cheaper at Proformance Custom Mouth Guards (shameless shout out..haha!).

I think it would be great to be able to purchase a band that represents your belt rank (i.e. Blue, Purple, Brown, Black).  It would benefit Nike to make the exoskeleton interchangeable to the point, that as people increase in rank, they can change out the exoskeleton to match their new rank.   When people can relate and personalize a product, they are willing to pay the extra money to own a piece of themselves!

Just a couple of thoughts, but who am I to tell you how to adjust and market your product?  I am just a guy that wants a better product for my students and me to use, so we can reach are full potential at our passion!

Nike+ FuelBand Extreme Field Test Video

Chris Health, a researcher at the University of North Texas is conducting a research study to determine the presence of subtle changes in brain health among MMA fighters and BJJ athletes. He’s looking for participants in this study that are willing to complete a short 45 minutes survey. If you’d like to help, you could win 1 of 3 $50 Visa or Mastercard Gift Cards. Please call Chris at (831) 905-3055 or email him at cheath@unt.edu to inquire.

By: Josh Bryant MS, Adam benShea MA

The far majority of grappling techniques are implemented by gripping and pulling.  So, when you are devising a workout plan to improve your grappling skills you want exercises that mimic these movements.

With this in mind, turn your attention to pull-ups!

To perform a pull-up, you grip the bar and pull yourself up.  Moreover, the weight you’re lifting is your own.  This is important because in every form of competitive combat you must be able to effectively move your bodyweight.

Even the most basic pull-up variation will benefit your grappling.  For this reason, most successful MMA/Grappling strength and conditioning programs include pull-ups as a crucial part of the workout routine.  However, to best mimic grappling movements, two training elements should be added to your pull-ups: dynamic grips and explosive movement.

Your grip must be dynamic when transitioning between pummeling and a body lock or a kimura and an armbar.  Having the ability to smoothly progress from one grappling grip to another is not something that occurs without repetitive training.  While this can be done through drilling your martial techniques, you can also train this movement will increasing your strength and conditioning.

In addition, when you shoot a takedown or attempt a submission, you do so explosively.  Dynamic techniques can be achieved through extensive practice of your developing skills, but this can also be done through combat functional training.

As a means to better mimic grappling techniques, here is an example of pull-ups with changing grips variations and an explosive element.   (Video embedded below)

Adam benShea is a Brazilian Jiu-Jitsu black belt under Ricardo “Frajinha” Miller (Paragon Brazilian Jiu-Jitsu). Adam has won the World, Pan American, and California State Brazilian Jiu-Jitsu Championships. He is a graduate of UC Santa Barbara and holds an MA from Indiana University. Check out his website myhomeworkouts.com for more workout ideas:. Adam is the Joshstrength.com Grappling/MMA Advisor.

Josh Bryant is one of the fastest rising names in the fitness industry. Currently Josh is a strength coach who works successfully with many clients, both in person at Metroflex Gym and via the Internet. By using the Joshstrength Method, he has trained world record setting powerlifters, women fitness competitors, Olympic athletes, professional fighters, NCAA champions, and a host of high school athletes who have received collegiate scholarships. As an athlete, he won many national and world titles in both powerlifting and strongman, and at 22 years of age was the youngest person in powerlifting history to bench press 600 pounds raw. He squatted 909 pounds in the USPF, officially bench-pressed 620 pounds raw, and officially deadlifted 810 pounds raw. In 2005, he won the Atlantis Strongest Man in America competition. Along with ISSA certifications in fitness training, nutrition, and conditioning, Josh has been awarded the prestigious title of Master of Fitness Sciences (MFS). He was also recently named the ISSA Director of Applied Strength and Power. In addition to being certified by the NSCA as a Certified Strength and Conditioning Specialist (CSCS) and by NASM as a Performance Enhancement Specialist (PES), Josh completed his master of sciences degree in exercise science (July 2010). He has been published in numerous magazines, periodicals and websites. Josh Bryant is the founder and owner of Joshstrength.com and The Joshstrength Method. To learn more about Josh Bryant or to contact him visit www.joshstrength.com.

By Josh Bryant MS, CSCS

Many athletic movements involve a rotational component.  Some examples are swinging a baseball bat, throwing a shot put or delivering a powerful right cross.  Muscles of the core include abdominals, lower back, pelvic floor and hips. If you think about it, training rotational movements is essentially training the core.  The core is the source of origination when it comes to developing power in rotational movement.

Rotational Power Development Exercises

These exercises improve explosive power in athletes because most athletic movements involve some degree of twisting/stabilization. Think of these rotational exercises as fundamental power movements for the rotational athlete. Ergo, their value in any holistic training program is very high and will prove to be beneficial.  As the funnel moves from general to specific as the  pre-season and competitive seasons  come about these exercises can help maximize power output

Key Points To Remember

• One must possess sufficient limit strength before implementing rotational exercises.  You cannot shoot a cannon out of a canoe.  Get down the basics before moving to advanced rotational techniques.
• Training program should progress like a funnel.  That is, in a fashion of simple general techniques to more advanced more sport specific ones.
• The further the weight is from the midline of the body the more difficult
• Start exercises slow and progress to faster speeds as you gain proficiency.  These exercises can be very beneficial but if performed with poor technique may cause an injury risk.
• Focus on maintaining proper posture during these exercises.

Below are two exercises that are great for building rotational power, click for link to YouTube videos:

About the author:
Josh Bryant is one of the fastest rising names in the fitness industry. Currently Josh is a strength coach who works successfully with many clients, both in person at Metroflex Gym and via the Internet. By using the Joshstrength Method, he has trained world record setting powerlifters, women fitness competitors, Olympic athletes, professional fighters, NCAA champions, and a host of high school athletes who have received collegiate scholarships. As an athlete, he won many national and world titles in both powerlifting and strongman, and at 22 years of age was the youngest person in powerlifting history to bench press 600 pounds raw. He squatted 909 pounds in the USPF, officially bench-pressed 620 pounds raw, and officially deadlifted 810 pounds raw. In 2005, he won the Atlantis Strongest Man in America competition. Along with ISSA certifications in fitness training, nutrition, and conditioning, Josh has been awarded the prestigious title of Master of Fitness Sciences (MFS). He was also recently named the ISSA Director of Applied Strength and Power. In addition to being certified by the NSCA as a Certified Strength and Conditioning Specialist (CSCS) and by NASM as a Performance Enhancement Specialist (PES), Josh completed his master of sciences degree in exercise science (July 2010). He has been published in numerous magazines, periodicals and websites. Josh Bryant is the founder and owner of Joshstrength.com and The Joshstrength Method. To learn more about Josh Bryant or to contact him visit www.joshstrength.com.

When preparing for the physical demands of a mixed martial arts (MMA) fight, one should focus their training around exercises that are most relevant to the unique movements associated with MMA. One such exercise is the deadlift. Deadlifts are, both, highly effective for building power and one of the simplest modalities to enhance rate of force production (RFD). Rate of force development refers to how quickly a person can develop tension in a muscle. This is extremely important for any type of striking or grappling movement and many situations specific to the cage.

The nature of the average mixed martial arts bout is one in which a participant will alternate between extended periods of moderate energy output and short bursts of explosive activity (when a fighter must quickly develop tension in a given muscle). For example, the majority of an MMA match is spent jockeying and trying to create openings to implement one’s technique. This jockeying for position is seen at all ranges (striking, clinch, and grappling). From the striking range a fighter may be feigning to set up an overhand right, from the clinch a fighter may be looking to establish a deeper underhook, and from the grappling range a competitor could be slowly adjusting his hips to set up a sweep from guard. These activities of continuous moderate energy output are disrupted when a fighter must quickly develop tension in a muscle by throwing that overhand right, using that underhook to attempt a takedown, or exploding from the bottom position to go for a sweep. Therefore, enhancing rate of force is crucial for the successful execution of all explosive movements found in MMA.

One way to really increase RFD via the deadlift is compensatory acceleration training (CAT), popularized by Dr. Fred Hatfield in the 1980’s. In layman’s terms, compensatory acceleration training means to lift sub maximal weights using maximum force, performing the lift as fast as possible after the movement is mastered. Weight as light as 30-40% of the fighter’s one rep max can be used to develop RFD.
It should be noted, CAT training does have a big draw back: the negative acceleration phase .The negative acceleration phase is the deceleration of the bar over the final portion of the lift. Studies have shown that the bar can start to decelerate by up to 50% of the range of motion during CAT training. If you pull a deadlift as fast as possible, the final 50% may be decelerated because of your body’s built in safety mechanism.
Accommodated resistance is a way to circumvent the negative acceleration phase. In this case, accommodated resistance refers to the use of adding resistance bands and/or chains to the bar. Both of these tools will increase tension as the weight is lifted off the ground, so the resistance is heaviest at the top where most people are the strongest. Additionally, accommodated resistance complements the strength curve of the lift, which allows for maximum strength to be built.

However, if the athlete decelerates too much, he will not successfully complete the lift because the tension is increasing. Think about a Thai kick, a double leg takedown, or an arm bar from the bottom. In each case your hips accelerate as you progress through the movement, so clearly there is direct transference from accommodated resistance.
Deadlifts are a great way to develop deadly speed and power in the cage. Include them in your holistic approach or get left behind!

Some guidelines on the deadlift:
• Push through your heels
• Middle of the foot should be directly under the bar, the shins must be touching the bar
• The back is in extension, don’t round
• The shoulder blades should be directly over the bar, the shoulders are actually in front
• The elbows must remain in full extension throughout the entirety of the movement
Lower the bar in the opposite way the bar was lifted in terms of hip and knee angles

About the authors:
Adam benShea is a Brazilian Jiu-Jitsu black belt under Ricardo “Frajinha” Miller (Paragon Brazilian Jiu-Jitsu). Adam has won the World, Pan American, and California State Brazilian Jiu-Jitsu Championships. He is a graduate of UC Santa Barbara and holds an MA from Indiana University. Adam is the Joshstrength.com Grappling/MMA Advisor

Josh Bryant is one of the fastest rising names in the fitness industry. Currently Josh is a strength coach who works successfully with many clients, both in person at Metroflex Gym and via the Internet. By using the Joshstrength Method, he has trained world record setting powerlifters, women fitness competitors, Olympic athletes, professional fighters, NCAA champions, and a host of high school athletes who have received collegiate scholarships. As an athlete, he won many national and world titles in both powerlifting and strongman, and at 22 years of age was the youngest person in powerlifting history to bench press 600 pounds raw. He squatted 909 pounds in the USPF, officially bench-pressed 620 pounds raw, and officially deadlifted 810 pounds raw. In 2005, he won the Atlantis Strongest Man in America competition. Along with ISSA certifications in fitness training, nutrition, and conditioning, Josh has been awarded the prestigious title of Master of Fitness Sciences (MFS). He was also recently named the ISSA Director of Applied Strength and Power. In addition to being certified by the NSCA as a Certified Strength and Conditioning Specialist (CSCS) and by NASM as a Performance Enhancement Specialist (PES), Josh completed his master of sciences degree in exercise science (July 2010). He has been published in numerous magazines, periodicals and websites. Josh Bryant is the founder and owner of Joshstrength.com and The Joshstrength Method. To learn more about Josh Bryant or to contact him visit www.joshstrength.com.

The reason that many fail to finish a takedown (or ‘shot’) can, usually, be attributed to two easily remedied details.

First, you have to change levels with your legs, not your back!

The first action in a takedown should be ‘changing levels,’ or using your legs to lower your center of gravity so that you are level with your opponent’s hips. Too often, we see people changing levels with their backs. They bend their back forward and charge like a mummy suffering from a bout with vertigo! This makes for a takedown that is predicable and lacking in strength. However, when you change levels with your legs beneath you, they will offer a resource for strength and movement (both of which are crucial for the successful takedown).

Second, the initial contact of a takedown should feel like a punch to your opponent’s gut!

To accomplish this, one must use the back leg (or ‘trail leg’) as an anchor point from which to push off. Specifically, the back leg should be used to launch you into your opponent. If executed correctly, your opponent will fold over your shoulder (making the completion of the takedown much more likely).

Drilling the movement of a correctly executed takedown will improve your shot. But, sometimes drilling just isn’t enough. So, here are some sport specific exercises to tune up your takedown.

Lunge Away!
Lunges are a great exercise that mimics the action of a takedown. In a lunge, you change levels with your legs, not your back. Moreover, lunges increase leg strength in the replicated takedown motion. This makes for a stronger ‘pop’ into your opponent.

Some variations of the lunge include: Walking Lunge, Standing Lunge, Jumping Lunge, and Barbell Lunge. (Note: To reduce the chance of injury, do not let your knee fall over your toes). (

Just Band It!
Get a resistance band and attach it to your waist (any strong resistance band will do, but resistance bands specific to grappling training are available). Make sure you attach the other end to an immovable object (e.g. you training partner holds it, tie it to the leg of that big dude who rules the buffet line…whatever). Once the band is in place, shoot away! The resistance of the band will increase as you drive through your takedown. Drill your shot for one minute with the band, then one minute without the band. And repeat.

Get Wet!
Find access to a pool and get in the shallow end. With the water at waist level, drill your takedowns. The natural resistance provided by the water will offer a great way to strengthen the action of your takedown. Work on your takedowns for 10-15 minutes. Once on dry land, you should notice an increase in the speed and strength of your shot. You may look weird, but, in a public pool, you will just be one of many.

About the author:
Adam benShea is a Brazilian Jiu-Jitsu black belt under Ricardo “Frajinha” Miller (Paragon Brazilian Jiu-Jitsu). Adam has won the World, Pan American, and California State Brazilian Jiu-Jitsu Championships. He is a graduate of UC Santa Barbara and holds an MA from Indiana University. Check out his website for more workout ideas: Adam’s Website. Adam is the Joshstrength.com Grappling/MMA Advisor.

In the traditional image of the heavy bag, it hangs from a chain attached to the ceiling of a dingy boxing club. In this setting, its use is limited to being the recipient of numerous punches and, in some cases, kicks. However, for the creative mind of an imaginative grappler or MMA fighter the heavy bag has so much more to offer.
By thinking outside the box, the heavy bag can offer almost limitless options for workouts that improve technique and conditioning. The first thing to do is remove the heavy bag from its hanging gallows. Second, put it on the ground and get creative.

Grappling/MMA Drills: No training partner, no problem!
Drill 1: Mount the heavy bag and drill the hip movements of an arm bar from mount (place your hands on the bag and swing your hips around like you were attacking an arm).
Drill 2: Establish knee on stomach position and fire off two punches. Then, place your hands on the bag, and explode to knee on stomach position on the opposite side of the bag and slam another two punches into the bag. Repeat back and forth for time or reps. This drill will ground and pound your way to smoother ground control.
Drill 3: Establish mount position, then break your hips and transition to side mount. After which you break your hips again and move into north/south position. Keep maneuvering around the bag (occasionally alternating directions) and, over time, you will find an improvement in your hip mobility (crucial for success in any kind of grappling…and in various courting rituals).

Conditioning Drills: Pick the bag up and get to work!
Drill 1: Grab the bag in a bear hug/body lock and start squeezing. Focus on constricting your pressure around the bag. This will increase the isometric strength which is crucial for submissions and control positions. This exercise should be done for time.
Drill 2: Wrap the bag in a body lock and, with a good back arch, throw the bag over your head. Sprint to where the bag lands and repeat! Keep trying to beat the distance of the last throw and watch your throws become more explosive.

When it comes to heavy bag training all that is required is a creative mind (in my first apartment, my roommate and I used our heavy bag as a coffee table) and a good work ethic.

About the author:
Adam benShea is a Brazilian Jiu-Jitsu black belt under Ricardo “Frajinha” Miller (Paragon Brazilian Jiu-Jitsu). Adam has won the World, Pan American, and California State Brazilian Jiu-Jitsu Championships. He is a graduate of UC Santa Barbara and holds an MA from Indiana University. Check out his website for more workout ideas: www.myhomeworkouts.com Adam is the Joshstrength.com grappling/mma advisor.

By Josh Bryant MS, CSCS, MFS, PES

A number of personal trainers, strength coaches and gym rats advocate the leg press over the squat for perfectly healthy athletes because of the risk-to-benefit ratio and increased performance. After analyzing this I wondered, is the leg press really safer than the squat? Which has more transference to athletics, the leg press or the squat? Let’s find out what common sense, science and anecdotal evidence have to say.

The leg press, regardless of design, has a preset motor pattern determined by the manufacturer. This motor pattern may not be ideal for your individual body type. It is built for the average person, and there is no real adjustment for body structure. Very few people would fall into what the manufacturer considers an average person. Consequently, you may condition postural and movement dysfunctions.  This in turn will affect overall movement quality (9).  It can negatively impact your everyday gait and posture for normal daily activities, not just during exercise (9).  In the long run, it can lead to misalignment of joints and spinal problems. Eventually this will lead to a cumulative injury cycle (9).

The leg press has been shown to make athletes more prone to lower back problems, because at the bottom position, they are very deep into flexion.  The knees get close to the chest, and many times the back is raised off the pad (13).  This is actually quite common, and leaves the spine very susceptible to large compressive forces (13).  Because the leg press is built to optimize leverage and there is no stabilization involved, much more weight is used than with a squat, making the compressive forces in this unnatural position with heavier weights potentially much more dangerous.

World renowned personal trainer Brian Dobson, owner of Metroflex gym, says, “My daughter can leg press 800 pounds, yet she struggles to squat 115.”  How is this possible?  The answer is simple.  The leg press requires no balance, as the lower back and hips are not stabilized by the core of the body (11).  Because the stability factor has been eliminated, the legs are able to lift poundages much greater than when trunk stability is a factor.  Ergo, the forces transmitted on leg muscles and joints are much greater than the body could naturally transmit during the squat (11).  This potentially puts the hips, lower back and knees at much greater chance of injury because of the artificially heavy loads the kinetic chain is forced to handle.  The core does not have to stabilize the weight.  Numerous studies have shown that not only are squats safe, but are in fact a significant deterrent to knee injuries.  Squats increase stability in the knee by increasing strength in the muscles around the joint, along with strengthening tendons and ligaments.

A squat requires the athlete to extend the knees and hips, while the leg press requires an athlete to extend the knees, but the hips are perpetually in flexion through the entire movement.  The leg press is considered a compound movement, as is the squat.  The leg press is closer to a single joint movement than the squat.  However, much more weight is lifted in the leg press.  Traditionally, compound lifts are the heaviest core movements, while isolation single joint movements are not.  Athletes in many cases are able to leg press more than five times what they can squat. Stabilization is important in sport and life.  Increasing stability decreases the chance of injury in all activities.  The squat increases stability, but the leg press does not.

An athlete is required to balance on his or her own two feet while performing the squat (11).  Transference of ground force through the body is exactly what is required of an athlete on the court or on the field of play (11).  The leg press completely eliminates the balance aspect of the equation, an aspect that will never be eliminated from sport. The leg press has nowhere near the same level of muscle recruitment as the squat (13), and lacks the degree of inter- and intra-muscular coordination of the squat (13).

Efficiency of movement is displayed by synergistically contracting the muscles so the correct muscles are being fired at the right time; therefore, maximum power can be generated (13).  Let us look at a vertical jump.  Vertical jump enhancement is a common goal at all levels of sport.  Muscle coordination is greatly enhanced through full body movements in the weight room, like the squat.  When squatting, the weight is opposed directly to your effort when attempting to lift the load (1).  Gravity is pulling the weight down (1).  When performing a vertical jump, you are trying to directly oppose gravity and the direction of its pull, by jumping up (1).  To defeat gravity, one must fight the effect it has on the body.  Leg presses are fundamentally the equivalent of pushing a loaded weight up a ramp while lying on your back, requiring no core strength. While squatting, you directly oppose gravity (1).

Due to the seated position of the leg press, hip extension is eliminated.  When a squat is completed, the hips reach full extension. By examining the leg press at the top of the movement, one can see the hips are still flexed at 100-120 degrees.  A large part of where speed and power is produced is during the last 60-80 degrees (11).  Because hip extension is eliminated, an athlete does not get to forcefully contract his/her hips like a vertical jump or most other powerful movements in sport (13).  Most sports require some sort of hip extension.  The squat trains hip extension, which the leg press neglects.

A 2004 study by the British Journal of Sport’s Medicine concluded that maximum effort strength in the squat determines sprint performance and jump height in elite soccer players (12).  In 2009, researchers at Appalachia State University in North Carolina found significant correlations between squat 1RM and sprint times in the five, ten, and forty yard dash; the shorter the distance, the stronger the correlation in division 1-AA football players (7).  Track coaches are quickly learning the importance of strength to body weight ratio concerning the squat.  This is a great determiner of the athlete’s ability to produce ground contact forces.  These studies clearly demonstrate the functionality of the squat.

If an athlete chooses to use a leg press instead of the squat, likely he/she will have weakened hip extensors and weak hip extension in a chosen athletic endeavor.  Another problem may be decreased functional strength for free weight movements.  Any experienced weightlifter will tell you the correlation between a squat and a leg press is virtually non-existent.  Other potential downfalls of choosing the leg press over the squat may be decreased overall power output, decreased neural efficiency, shortened muscles, and decreased flexibility (9).  The leg press in place of the squat could potentially teach the body to become dysfunctional by a lack of neuromuscular control, stability and potential retardation in motor patterns in sport.

Numerous studies show that weight training in general increases growth hormone and testosterone levels during exercise and post-exercise (6).  It now appears this acute response is more important in hypertrophy and tissue remodeling than chronic changes in hormone levels at rest (6).  To maximize these benefits, training programs that are moderate in intensity with short rest intervals and high volume elicit the greatest acute hormonal elevations (6).  Compound movements increase testosterone and growth hormone, and squats do the most of any resistance exercise, including the leg press (3).  The body’s natural release of testosterone and growth hormone is a catalyst for muscle growth (3).  What does this mean?  If you have no preexisting injuries and want to maximize the release of anabolic hormones without using illegal performance enhancing drugs, SQUAT!  If you want your muscles to grow, SQUAT!

Bodybuilding is one of the few sports where maximum muscle hypertrophy is the primary goal.  Bodybuilding supplements, contests and magazines are a mega-industry.  What do the experts who work in the trenches with these amazing athletes have to say?  What do the most muscular men in the world feel anecdotally is superior, the squat or the leg press?

Brian Dobson is the trainer of eight-time Mr. Olympia Ronnie Coleman, the largest champion competitive bodybuilder to ever take the stage.  He also trains current Mr. Olympia runner-up Branch Warren, who unquestionably has the largest and most muscular legs in bodybuilding today.  Brian also trains professional bodybuilders via the internet and trains many local and regional amateur champions.  To top it off, Brian is the former training partner of Tom Platz, who many consider to have the greatest legs of all time.

When asked about Platz’s implementation of the leg press into his training protocol, Dobson remarked, “I remember seeing Tom Platz do 425×28 deep reps in the squat.  Tom Platz was all about the squat.  That was his deal, he never did leg presses.”  Brian went onto explain, “I have Branch and Ronnie squat every leg workout.”  While both Ronnie Coleman and Branch Warren do leg presses as a supplementary lift, their legwork revolves around the squat.  Brian clarified, “The squat works the total body and is much safer than the leg press.  I know plenty of people that cannot squat 300 lbs yet can easily leg press over 1000 lbs.  My simplest answer is look at Tom Platz.   He never did a leg press, but he’d squat until the cows came home.”  In the past, Brian and I have been training partners.  In our bodybuilding phases, every leg workout begins with the squat.  Over the past four years, I have watched Branch Warren and Ronnie Coleman begin their workouts with the squat.

Many will still claim the leg press is superior when it comes to building quad mass.  Current Mr. Olympia Jay Cutler, had this to say on the subject: “Nothing builds quad mass like heavy free weight squats.  I recommend all bodybuilders squat. “(8). Let us see if science agrees with Jay Cutler and other champion bodybuilders.

A study by the University of North Dakota compared muscle recruitment during a leg press and a free weight barbell squat lift (5).  The study used two groups of subjects. Group 1 was made up of ten untrained, healthy men, and Group 2 was made up of sixteen trained, healthy male athletes (5).  The analysis method used was electromyographic (EMG) activity (5).  EMG activity was recorded from the erector spinae (ES), gluteus maximus (GM), vastus lateralis (VL), and biceps femoris (BF) muscles (5).  The exercises performed were the leg press and the barbell squat lift (5).

Every subject in Group 1 lifted three repetitions of both exercises using a weight equivalent to their own body weight, which ranged from 155 to 165 lbs.  In Group 2, each subject performed three repetitions of both exercises using a weight equivalent to 80% of their 1 RM in both lifts, which ranged from 225 to 600lbs. (5).  The results indicated that in Group 2, the trained group, the squat exercise elicited significantly more EMG activity than did the leg press in the ES, GM and BF (5).  A significant difference in the VL activity was not observed between the two exercises, but the activity in the VL was still slightly greater (5).  In the untrained group, Group 1, the results were almost a reflection of the trained group (5).  The leg press utterly failed to recruit the ES, GM or BF to the degree the barbell squat did (5).  The quadriceps were slightly more stimulated in the squat than in the leg press.

Squats cause the desired natural anabolic hormonal response favorable to muscle hypertrophy.  Electromygraphic activity was much greater in the lower body with the squat than the leg press.  Champion bodybuilders and their trainers seem to agree on the superiority of the squat to the leg press for the purpose of hypertrophy.  Science, along with the philosophies and anecdotal observations of those who are in the trenches on a daily basis seem to agree.  The squat is superior to the leg press for lower body hypertrophy and overall muscle growth.

 People with larger amounts of muscle mass have higher metabolic rates.  The more muscle one has, the more calories one burns, even at rest.  Award winning ISSA certified personal trainer George Baselice added this on the subject of fat loss as it relates to squat:  “The squat challenges your cardiovascular system to an extent unequaled by any other weight training exercise.  The reason being the hypoxia effect, in which oxygen intake or use is temporarily inadequate.  This breathless state is a tremendous metabolic stimulator.  Squats will build an armor-clad heart and lungs, like a high-performance engine.”(2)  This is very thought provoking.

The leg press is not totally evil.  It offers certain advantages, like a simpler learning curve than the squat, although the squat is easy to learn with a good, qualified coach.  The leg press may offer other advantages in rehabilitative clinical settings, for people with certain disabilities and other limiting factors, or as an accessory movement.  It is tough to take any exercise seriously when televangelist Pat Robertson claims he can leg press 2000 pounds, and 73 year old Madelyn Albright stated in the New York Times she can do over 400 pounds!  Strength and conditioning coach, legend and author Mark Rippetoe, sums it up best:  “There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. ” (10)  Amen, Coach Rippetoe!

 Do you want to pack on some overall serious mass on your thighs and your overall body!  Try this routine 2 months to pack two inches on your legs.

 Week 1

Squat-5×5, (1/2, ½, full)Squats x 10 x 1 set, Front Squats x8 x2 sets, Lateral Lunges-12 x 3 sets, Leg Extensions-50,40,30,20, Leg Curls x 12 x 3 sets, Glute ham raises x 8 x 3 sets

  References

 Increase Vertical. Increase Vertical. Retrieved May 2, 2010, from http://www.soprege.org/

Baselice, G. (2009, Sep. – Oct.). Long ‘Lift’ The King. Planet Muscle, N/A, 94-106.

Bodybuilding Forum – Blog – Store. (n.d.). Bodybuilding Forum – Blog – Store. Retrieved April 23, 2010, from http://bodybuildingweb.net

Exercise Prescription Kinesiology/Squats. (n.d.). Exercise Prescription. Retrieved April 21, 2010, from www.exrx.net/

James, M., Ivesdal, H., Mohr, T., & Frappier, J. (n.d.). An EMG Comparison Study of a Leg Press and a Squat Lift. School of Medicine & Health Sciences | University of North Dakota. Retrieved May 1, 2010, from http://www.med.und.edu/depts/pt/PT%20Website/research/Plyo3/LegPressvsSquat.htm

Kraemer, W., & Ratamess, N. (2005). Hormonal Responses and Adaptations to Resistance Exercise and Training.. Sports Medicine, 35(4), 339-361.

McBride, J., Blow, D., Kirby, T., Haines, T., Dayne, A., & Triplett, N. (2009). Relationship between maximal squat strength and five, ten, and forty yard sprint times.. Strength & Conditioning Journal, 6, 1633-1636.

Merritt, G. (2004, March). Cutler’s quad quiz: Jay Cutler answers 10 questions about thigh building. Flex, N/A, 96-101.

Sifferman, J (June 2009)Physical Living. (n.d.). Physical Living. Retrieved April 18, 2010, from http://physicalliving.com

Rippetoe, M. (n.d.). Starting Strength. Starting Strength. Retrieved April 2, 2010, from http://startingstrength.com

Rogers, L., & Sherman, T. (2001). Leg Press Versus Squat. Strength & Conditioning Journal, 23(4), 65-69.

Wisloff, U., Castagna, C., Helgerud, J., Jones, R., & Hoff, J. (2004). Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players. British Journal of Sports Medicine, 38(3), 285-288.

Woodrup, J. (n.d.). The Biggest Vertical Jump Training Site Online!. The Biggest Vertical Jump Training Site Online!. Retrieved May 2, 2010, from http://verticaljumping.com                  

ABOUT THE AUTHOR

 Creator of the fast growing JoshStrength Method, Josh Bryant has trained world record setting powerlifters, women fitness competitors, Olympic athletes, professional fighters, NCAA champions, and a host of high school athletes who have received collegiate scholarships.  Along with ISSA certifications in fitness training, nutrition, and conditioning, Josh has been awarded the prestigious title of Master of Fitness Sciences (MFS). He was also recently named the ISSA Director of Applied Strength and Power Development. In addition to being certified by the NSCA as a Certified Strength and Conditioning Specialist (CSCS) and by NASM as a Performance Enhancement Specialist (PES), Josh completed his Masters degree in Exercise Science, with an emphasis in Performance Enhancement and Injury Prevention at California University of Pennsylvania.   His location of choice for coaching one-on-one has been the world famous Metroflex Gym in Arlington, Texas and, for non-local athletes, the Internet has been a great vehicle.  To learn more about Josh Bryant visit www.joshstrength.com.

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