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Christopher Sommer – May 8, 2016

Christopher Sommer – May 8, 2016
@gymnasticbodies – former Olympic gymnast. Early adapter of gymnastics strength training. Gymnasticbodies.com.
  • Biggest limitation to strength training is that the modern humans have lost their natural range of motion in many muscle groups.
  • Step one of strength training is undoing the damage above.
  • The bridge should not be in the lower back,  it should be from upper and middle back flexibility.
  • Bicep tightness manifests as shoulder issue
  • Pain in joints and muscle connection is bad, middle of muscle pain is okay.
  • Work on connective tissue first.
  • Bad when muscular strength outgrows joint.
  • For adults, much lower back pain comes from oblique weakness.
  • Supplemental knee exercises.
  • Hamstring issues start at lower leg tightness. Calves, Achilles.
  • Neutral spine is useless for Athletics.
  • Jefferson Curl
  • Connective tissue heals much slower than muscle. Tendon issues take significantly longer to heal than muscle.
  • Too many adults try to outrun a poor diet through exercise.
  • Weight gain and loss separate from gym life.
  • Lack of mobility is a direct route to muscle tears.
  • Adults need playful activity, not just weight lifting.
  • Too much conditioning work is front delt heavy.
  • Strength is easy to build. Endurance second easiest. Mobility is hardest.
  • Elite weight lifters have great mobility. Why don’t you? It’s the gold nugget to greater physical shape.
  • Press hand stand as a movement with strength, balance, mobility, everything.
  • Yoga handstands are bone grinding on bone. Ouch.
  • “no brain no gain”
  • Consistency is what will separate you from 99% of humanity.
  • Muscle ups not a good beginner exercise. Most beginners ruin their elbows on them.
  • Kipping takes out the most beneficial part of the lift and kills the joints.
  • Gymnast bicep growth comes primarily from straight arm work. Maltese work, rope work.
  • High volume rope climbs for biceps.
  • High rep calf work to promote Achilles health.
  • Warm ups are everything.
  • QL walk to loosen lower back and glutes.
  • Success – Tony Robbins. Success – good questions, listen to answers, reinvent yourself, consistency.
  • “think clear, plan ahead, be willing to work.”
  • Books – stranger in a strange land, the obstacle is the way.
  • Arnold is a hero. Suggested Obstacle book.
  • Morning rituals – most productive time. Get up early for clear thought. Read or write. Work out in the morning.
  • Doesn’t like the taste of coffee. Doesn’t do breakfast.
  • Tim – as you age, larger doses of protein less frequently absorb better.
  • Pro-biotic – klarid probiotics. In 12 hours his digestive tract improved better.
  • Legumes provide good priming for probiotics.
  • Improving his vitamin D intake prevented him from getting sick for years.
  • Where is the rush? Work hard but slow down  for consistency.
  • Bring your mobility and natural range of motion back to life.