Exercise of the Week: Band-Resisted Trap Bar Deadlifts
All credit goes to Ben Bruno as is he the person that I first saw performing band-resisted trap bar deadlifts. Ben has come up many great variations to some of our “staple” exercises!
Band-Resisted Trap Bar Deadlifts are a great way to add resistance and overload the lockout (i.e. the top part of the lift is more difficult when there is tension on the bands).
This also makes it more of a back-friendly exercise since the bottom position (starting position) is lighter than the top. And the starting position is where we are most vulnerable to rounding our back and hurting our lumbar spine.
All you need to do is loop the band around the trap bar and then stand directly over the band.
Just make sure you line the band up right in the center of your feet. I’ve heard of stories where the individual didn’t get the band underneath his feet juuuust right, only to have the band slip out from under and either, a) smack him in the legs, leaving a welt, or b) cause him to temporarily lose balance and form… increasing the chances of injury.
So, if you have a band and a trap bar, this would be a great variation to add into your tool box! If you do not have bands, check out the banner to the right that says “performbetter.” That is where I get my bands for exercises like band-resisted trap bar deadlifts (I’m using the 1″ “superband” in the above video). Actually I use bands for a number of exercises…
Happy training…
2012: The Year That Was…
January 3, 2013 by danny · Leave a Comment
I’m going to start off this post the EXACT SAME way that I did last year’s “Year That Was,” post…
Once again, the end of the year is already here! It’s time to reflect on what we did, what we are proud of, and what we could do better going forward. As a reminder, when you sit down to write your resolutions, focus on your behaviors rather than your goals. For example, if you want to lose 10 pounds by February 14th, write down the behaviors that will help get you there…
1) I will eat 6 + servings of fruits and VEGGIES per day.
2) I will train with weights 3 times per week and get 2 additional cardio sessions in.
3) I will eat (pick your vice) only 1 time per week – max.
Focusing on your behaviors will give you the road map to reach your goals.
Ok, on to 2012 …
-After about 5000 moves in my life, I finally own a house! We love the house and love the location! I’m especially looking forward to the cookouts in the summer, being right down the street from downtown Rockton, being right down the street from all of the Old Settler’s Day’s concerts, using the hot tub in the back yard, having a great St. Paddy’s Day party during March Madness, and having our kids just a couple blocks away from the Rockton pool!
-Here were the babies last year…
Capri & Daxton back in November of 2011
And here they are now…
Capri & Daxton - Halloween '12 as Pebbles and Bamm Bamm!
-Sometime back in early 2012, Carson, his friend Britton, and myself all went up to “Pizza Ranch” to get our grub on! And we went to town! Anyway, here is how part of our conversation went…
-Britton: Man Danny, when was the last time you drank a pop?!?
-Me: Back in the 80’s (1989 to be exact).
-Britton: No way!!! I could never do that!
-Carson: I know, that would be impossible!
-Me: It hasn’t been that hard actually. After a little while you don’t even notice it. You two should try it.
-Britton: No way! Well, maybe I could do it for awhile.
-Me: I’ll give you both $20 if you can go from NOW, ’til 2014 without having even a sip of pop!
-Britton: (Thinking about it for a minute…) Ok, I’ll do it!
-Carson: (Looking at Britton like he’s crazy) Really, Britton!?! Ah, um, eee, oh, alright, I’m in!
So, here we are on January 3rd, 2013, and both of them are in line for $20. When I made the bet, I thought there would be NO WAY that I’d lose this bet. But I’d be happy to spend $40 if they both make it. Awesome stuff guys!
-I made my first trip back to Wrigley Field (my favorite place on Earth) since returning to Illinois. To make it especially great, my good friend, and huge Red Sox fan, McKenna came into to town from Omaha to join me (the Cubs were playing the Red Sox). It was a blast and definitely one of my highlights of this past summer!
A view from our seats at Wrigley
-My favorite movie in 2012 was Django Unchained. Shondra and I didn’t get to as many movies this year because we were so busy with the twins, life, ‘n all that. But we did manage to find some time to see Django the other day. It was very good and the acting was great. Jamie Foxx was good as usual. And Christoph Waltz is now one of my favorite actors. I thought he was unbelievable in Inglorious Bastards, and he was great in this one as well!
Christoph Waltz
-One piece of equipment that I really started using more this year was chains. They are great for a number of reasons, and one of my favorite reasons is the fact that can help take stress off the joints when a joint(s) is in its more vulnerable position (i.e. the shoulder when the barbell is down by your chest when bench pressing). Here’s an example of me doing Anderson Squats with chains…
-Here’s a video tour of my current training facility. Some of my California and Nebraska friends (places I used to live… in case you’re new to DannyMcLarty.com) have asked me for video of what my current training facility looks like. So, here you go…
-I tore my calf while playing basketball with the high school guys. Worst. Pain. Ever! I felt like I got shot in the calf. I vowed that I am now “retired” from playing hoops. Well, I still give a lot of basketball lessons and in those lessons I demonstrate some moves/drills at near full speed. But I still don’t think I’m going to play in anymore leagues, pick-up games, or open gyms. I kind of miss it, but then again, the 17 million hours that I’ve played b-ball in my life is enough for 3 lifetimes! 
-My favorite “series” on my blog this past year was my “quick tip” series. Here, my good friends Marci, and Michelle helped provide great, ready-to-use tips for the readers. If you haven’t read these two posts, make sure to check them out…
Quick Tips: Training and Nutrition – Episode I
Quick Tips: Training and Nutrition – Episode II
I could probably add a few more high/lowlights of the year, but I’ll stop right here. After all, 2013 will be filled with much more training, nutrition, and basketball posts. So come back in and say hi whenever you get a chance.
Go out and MAKE 2013 a GREAT year! See you soon…
Training Videos From This Past: Lower Body…
December 26, 2012 by danny · 3 Comments
I hope everyone had a great Christmas! The entire McLarty clan had a great time… grandparents, aunts, uncles, nieces, nephews, cousins, sons, daughters all gathered at my parent’s house. As the family grows, each year it’s getting louder and crazier! Fun times though. And I can’t wait ’til next year when my little twins start to get the whole Santa Claus thing! It was especially nice to be all settled in our new home for the holidays…
Our new house "put together" just in time for Christmas!
On to a few training videos from the week that was.
Me performing Anderson Squats from a higher pin setting, 1-Leg Hip Thrusts, and Dragon Flys for the abs…
And below you’ll see Anderson Squats from a deeper position. I generally recommend that a trainee squats as deep as possible while maintaining proper lifting form. For the Anderson Squats above, I went down to a few inches above parallel just for a little change. But below is the depth I usually hit (or even a bit lower). It ended up being about 4 inches lower and is MUCH more difficult the first version!
Notice how I DRIVE up and FINISH off each rep. That’s the way you should lift so that you get the absolute most out of each and every rep.
Above you saw 3 great exercises for the “posterior chain” (backside of your body). Want to improve the way your glutes and hamstrings look and perform?
Well developed glutes!
Then be sure to incorporate kettlebell swings, hip thrusts, and glute-ham raises (if you have access to a glute-ham raise at your gym).
So there you have it, a quick peek into me and some of my clients working our lower bodies this past week at the gym.
2012 is about to wrap up, and I’ll have some of my thoughts on the year that was. Make sure to pop back in to get this always fun end-of-the-year recap. See you soon…
My Newest Training Block: Vince Gironda’s 10-8-6-15 System
December 17, 2012 by danny · 4 Comments
Legendary bodybuilding coach, Vince Gironda helped develop many great physiques in his day. He also helped a number of famous actors (Clint Eastwood, Denzel Washington, Cher, and Carl Weathers, to name a few) prepare for some of their big movie roles.
Carl Weathers as "Apollo Creed"
Though he is no longer with us (he passed in 1997), his training methods still influence many. I just started a new training block, and Gironda’s 10-8-6-15 system is what I am currently using as the core for my set/rep scheme (1 set of 10, 1 set of 8, 1 set of 6, and finally 1 set of 15 reps).
At this point in my training “career,” I really don’t care that much about my 1RM (Rep Max) on most exercises. Dont get me wrong, I don’t want to turn into a little Sally and become weak. But the, “how much ya bench, bro?” mindset is not high on my priority list these days. My main goal is to be lean, muscular, and injury free. Most of the programs I perform nowadays involve starting out with my first couple sets a bit on the higher rep-range side. That’s one reason this 10-8-6-15 set/rep scheme appeals to me… I’m working my way up to a heavier weight, rather than performing loads that are near my 1RM right off the bat (i.e. working up to a max triple in the back squat).
This allows me to keep (or build) size, and allows me to work in a low enough rep range to at least maintain my strength. All while putting me in the best position possible to keep my body/joints healthy for a long time to come.
Below, I’ll touch on what my new program looks like…
Day 1 – Arm Day
Day 2 – Leg Day (and “core”)
Day 3- Chest & Back Day (with some “direct” shoulder work sprinkled in there)
(NOTE: I usually train 4 days per week, so on some weeks, one of the above gets hit twice in the same week)
Let’s take a look at my arm day…
A1) Barbell Curls – 10-8-6-15
A2) Close-Grip Bench Press with Chains – 10-8-6-15
Rest Intervals – 60 seconds between each exercise
B1) Farmer’s Walks – 2 x ALAP (As Long As Possible) (with the heaviest dumbbells at my gym while holding on to Lynx Grips – to make the dumbbell thicker)
B2) Hammer Curls – 2 x 8-10
B3) Tricep Band Pushdowns – 2 x 18-20
After performing the farmer walks, I went right into the hammer curls. I then rested 45 seconds and performed the pushdowns. And finally I rested another 45 seconds and repeated this for a second round.
Now, this probably isn’t exactly what Gironda would have programmed, but again, the Gironda 10-8-6-15 system is the core of my program for all 3 days.
Besides the goals I mentioned above, it is also important for me to really enjoy my training. So, I don’t mind tweaking things a little bit even if it’s not exactly what Gironda would have done. Results are still important to me, so I wouldn’t modify the “Iron Guru’s” program just to modify it. I ONLY modify if I think the tweaks are beneficial and done with a purpose.
I just finished my arm day, and let me tell you, it left me with a big arm pump…
Post 10-8-6-15 Arm Day Pic
Is This System For You?
Would I use this for my clients that are looking to lose fat? No.
Would I use this for my clients that are newbies? No.
Would I use this for my clients that are looking to improve performance on the field/court? No.
Would I use this for my clients that have already put in years building a good base of strength that are looking to add size? Ding, ding, ding – yes!
I enjoy learning from many of my friends and colleagues in this field… including the ones that paved the way. Thanks Vince G!
Have you ever tried any of the programs from the legends back in the day? If not, do a little research a consider using some of their methods that have stood the test of time. Remember though, only use it if it makes sense for YOU and YOUR goals…
Exercise of the Week – Barbell Rollouts… Plus Some Thoughts On Training the “Abs”
December 12, 2012 by danny · 2 Comments
First of all, sorry that I haven’t posted in awhile. We’ve been of the process of packing up boxes and moving into a new house. As you know, moving is not easy! I’ve moved too many times in my life, and I’m hoping this will be my last house ever!
We’re very excited to call this place home… beautiful house, and a great location! It’s only a couple blocks from where I work; only a couple blocks away from a bunch of restaurants/bars; and only a couple blocks away from the Rockton pool… the same pool my brothers, sister, and our friends used to hang out at as kids. So I’m very happy to be raising my babies here!!!
Our New House!
Moving on to the exercise of the week…
Barbell Rollouts
Barbell rollouts can be classified as an “anti-extension” exercise. When performed properly, they do a great job of working the “anterior core,” (rectus abdominis). One of the keys with this exercise (as is the case with any exercise), is knowing the progressions and regressions. In the video below, you’ll see me performing a barbell rollout with a weighted vest, to make it extra challenging. This is a tough progression and I would never start a new client off with this variation. Exercises like planks need to be mastered before moving up to this variation…
Once a trainee is able to get in proper plank position, the first variation of rollouts that I’ll teach is usually the kneeling stability ball rollout as Eric Cressey talks about in this video…
http://www.youtube.com/watch?feature=player_embedded&v=Gg4o745td04
I don’t know why I can’t embed this video!?! Computers – 2,766 vs Me – ZERO… they’re undefeated against me. Anyway, just click on the above link to check out stability ball rollouts and their tougher variation, ab wheel rollouts.
Below, you’ll see another anti-extension variation, TRX Fallouts…
To make this one more difficult, just walk your feet lower and extend your arms further out.
Now, if you’ve never tried any of these rollout/fallout variations, be prepared for some extreme ab soreness the next day or two. I recommend staying away from funny people for at least 48 hours following a rollout/fallout session, as laughing will kill your abs! 
“Abs Are Made In The Kitchen”
That is a common quote you’ll hear when people talk about how to get better looking abs. While I think it’s mostly true, I don’t think it’s completely true. Mostly true in this sense: it doesn’t matter how strong you get your core, or how often you work your core, if you have a big layer of fat covering it, it will not look any better no matter how many crunches, rollouts, planks, knee raises, etc that you do. So nutrition IS a key component to getting sexy abs.
NOT completely true in this sense: IF you are lean enough, working your core with some of the previously mentioned exercises will help develop a better looking “six-pack.” But again, ONLY if you are lean enough.
Bottom Line: Core work can help strengthen the core and help build a “bullet proof” back (if done properly), which is great! But will not do much, if anything, from an appearance perspective if you don’t use NUTRITION, weight training, and cardio to drop body fat.
How often do you “directly” work your core? If you have performed rollout/fallout variations, which is your favorite?
Exercise of the Week: Gironda Curls
November 20, 2012 by danny · Leave a Comment
It has been awhile since I’ve done an “Exercise of the Week” blogpost. Maybe I should change the name of this series to “Exercise of the Quarter,” since I’ve been doing this about once every 3 months. Anywho…
Today’s exercise is called “Gironda Curls.” Also known as the Gironda Perfect Curl. You can perform these using either a barbell or dumbbells. They’re named after legendary bodybuilding coach, Vince Gironda. I throw these bad boys into my training once or twice a year. When working any body part, variety is a good thing. But variety without effectiveness is a waste of time. When changing around exercises, make sure the exercise selection is done for the right reasons… variety AND effective exercise selection = smart and fun training. That’s a good recipe for success.
Vince Gironda
The Gironda Curl
Here’s a video of me performing Gironda Curls during a recent training session…
You can read the notes going across the bottom of the screen to get a few tips on how to keep the exercise safe and effective.
What I like about Gironda Curls
-Like I mentioned above, they provide good variety.
-It is a unique exercise because you are changing angles throughout the course of the set. In the bottom portion your biceps are in a stretched position… kind of like an include curl. In the top position your are leaning forward and this helps you get a good squeeze… kinda like a preacher curl.
-You don’t need a lot of weight to make this exercise difficult. Sometimes it’s good to get in some quality exercises without ALWAYS loading up the bar and over-stressing your joints.
When you are working a muscle, quite often more weights = more effectiveness. But like bodybuilders discovered years and years ago, sometimes it’s just as effective to lighten the load and get a good pump.
As I’ve mentioned previously, if you’re a newbie, don’t worry about this kind of stuff. Just get stronger at the basic lifts (squats, deadlifts, chin-ups, push-ups, etc).
Ah, go find the squat rack. Oh, and a LARGE cheeseburger... you need it!
After you’ve put in a couple years adding weight to the bar, THEN you have “earned the right” to perform some of these more unique exercises that require you to lighten the load.
If you have any favorite “unique exercises,” what are they?
Until next time…
Sample “Finisher” For Your Quads
November 14, 2012 by danny · Leave a Comment
There is more than one way to a skin a cat, when trying to improve a body part. And I’ve found the quads have the most room for “mixing it up.” For example, a couple years ago I went to a bodybuilding show back in California. Branch Warren was the guest poser, and when he got asked the question, “what is your secret to such massive legs?” he looked out to the audience and said with authority, “HEAVY SQUATS.”
I’ve also heard stories of some of the legendary bodybuilders crediting high rep work to bring up their quads (i.e. sets of 25-50 reps). I’ve found that a combination of high and low reps are optimal for maximal quad development.
And as I’ve gotten older, I now tend to shift my focus towards high(er) rep work for the quadzillas. Now, that doesn’t mean ALL I DO is pump out sets of 20-25 reps. But theses days I DO tend to do more sets consisting of 10 + rep sets, compared to sets under 10 reps.
The Two Main Reasons For This?
#1) My quads are as big, or bigger now than they’ve ever been, so high(er) rep sets are working better.
#2) Higher reps sets are generally safer than sets closer to your 1 RM (Rep Max). For example, if you perform a set of 15 reps squats, it is safer than performing a much heavier set of 3 reps.
And more to point #2, I’m no longer a competing athlete, and performance (as far jumping higher and running faster) has taken a back seat to aesthetics and general health as my main focus.
An important note: If you are looking to build your quads in this fashion (higher rep sets and/or finishers like you’re about to see below), it won’t work very well if you haven’t FIRST spent years building up a decent level of strength. So, if you’re an 18 year old newbie and looking to better develop your quads, simply work on getting stronger in lifts such as back squats, front squats, bulgarian split squats, etc. Building a base of strength gives you way more options as your “training career” evolves. So, don’t skip steps.
Below is how I finished my leg workout the other day…
3 words… Quads. On. Fire!
So, in the end, I get to keep my joints healthy (because I’m not always going heavy), keep and even build leg size, and get some great conditioning work in.
So, IF you have already put in your time building a good level of strength, be sure to include some high rep sets and/or finishers for those quads!
3 Things I’m Liking Right Now – Fat Gripz, Hip Thrusts, Basketball Season is Here
October 30, 2012 by danny · Leave a Comment
3 Things I’m Liking Right Now
Hip Thrusts
Not bad for a 3rd Grader!
Everyone have a safe and healthy week. I’ll talk to you soon…
Quick Tips: Training and Nutrition – Episode II
October 15, 2012 by danny · Leave a Comment
If you missed Episode I of this series, be sure to go back and check it out. You can find it HERE.
My buds Marci Nevin Curtis and Michelle Adams both made great contributions to the previous Quick Tips post. Today it will be just Michelle and I. Marci just got married, so she gets the week off.
Marci showing off the guns!
My boy Jason, looking smooth!
I will admit, I was a little hurt that she put her wedding day over my blog. But whatever.
Tips from Michelle…
#1) Remove all tempting foods from the house. Or hide them! Peanut butter is a major trigger food for me. But, I like to have it for when I need to give my dog her supplements. I put it in the back of the fridge so that I don’t see it every time I go in there. It really helps.
#2) Deal with your emotions another way other than eating. Anger, loneliness, boredom, etc., all make people want to eat. One of my clients was reading 50 Shades of Grey and she stopped binging! Seriously! Find what works for you.
#3) Always have food pre-cooked. I regularly have chicken and ground turkey cooked and ready to go. I am hooked on Rosie’s organic free range chicken at Costco.
#4) Get clear on what your goal is. Then, attach a strong reason for wanting to reach that goal. So many people say they want to lose fat but ultimately they are really happier staying where they are. It’s got to be something that gets you outside of your comfort zone. Raise the bar! I said Yes to doing a fashion show benefit. The idea of walking down a runway in front of people is scary. I want to look good! But on a day to day basis, my mentality is I expect myself to be a role model for my clients. Change your mindset and your expectation of who you are and your behavior will change. Remind yourself daily of the expectation of the new you. Write it down!
Tips from Danny …
#1) Set up for success! This means something different for everyone. Maybe this means you set your breakfast food out on the kitchen table the night before so when you wake up, it is sitting there calling your name. Don’t do this, and it may mean that you throw a quick and convenient (but so not so healthy) food in the toaster – like a pop tart.
This is what’s often waiting for me on the kitchen table…
-Oats
-Bowl
-Spoon
-Protein Powder
-Walnuts
And then I grab some blueberries and natural peanut butter (or almond butter) out of the fridge while the oats are cooking. And I’m good to go. The day has begun on a good note!
#2) Find ways to succeed. A little slip up here. A little mess up there. It all adds up! For example, have you ever done a great job of packing leftovers in the fridge that you planned on grabbing before heading off to work… only to walk out the door, hop in the car and not realize that they are still sitting back in your fridge ’til you get 1/2 way to work? Well, I have – and PISSES ME OFF! So, to make sure I avoid this, quite often I’ll put my keys on top of my fridge so I can’t help but remember to ALSO grab my food before I walk out the door.
It works for me! This may seem dumb to you (but it’s not, so if you think it’s dumb, you’re wrong! ), but we all have little flaky things that we do in life. So, if you find some of these little things are holding you back from reaching your goals, adjust accordingly.
Alright, that’s all I have for today. Thanks for the great tips again, Michelle! And Marci, I’ll let it slide this time, but don’t let it happen again. Just playin’! You looked lovely at the wedding! The weights, cardio, and clean eating definitely paid off!
October Training Videos Inside – A Look at My Clients and I Getting After It!
October 9, 2012 by danny · Leave a Comment
Hola friends. Today I’m going to share some videos of my clients and I working hard to build stronger, healthier, and more bad ass bodies. So, let’s get to it…
This first video is me getting my cardio in. If you’ve read much of my work, you’ll recall that “traditional cardio” (i.e. jogging on the treadmill) is mind-numbing to me. So I prefer to get my fat loss on in non-traditional ways. Plus, as I often mention, I try to keep my cardio low(er) impact whenever possible. Sure, if you are currently competing in sports like cross country, basketball, and football, high impact is a part of the sport – nothing you can do about it. BUT, if you no longer compete, try to choose exercises that are more joint-friendly. Burn some fat WHILE being nice to your joints… sounds like a win-win to me!
Here, Bryan performs cheated barbell curls to make his gunz look even more gunny! And yes, there IS a time and place to use a little body english on some exercises. As long as it is planned and not the norm. And YES, there is a time and place to perform curls in the squat rack… like when you train at a semi-private training facility when there is no one “in line” waiting to squat.
And here is Bryan’s wife Mandy, performing Rack RDLs with chains. Work those hams and glutes, Mandy!
Joie working her glutes with some hip thrusts…
Amy performing feet elevated push-ups with FULL range of motion…
Me, torturing myself with high rep trap bar deadlifts to finish off my leg session. Torture… nah, more like fun. Yeah, I feel like I’m about to die on those last couple reps, but it builds character.
Savanna performing ass-to-grass goblet squats. And Chris in the background learning how to goblet squat to the box. Chris has since “graduated” to barbell box squats. She performed them last night for the first and her form was flawless!
Capri and Daxton learning two very important words… “hi Daddy.”
How does this one relate to training? Well, it makes me laugh. And laughter is good for our health. It reduces stress and helps us build a better, healthier body. So, remember to laugh/smile as much as possible on a daily basis!
I think it’s always cool to see what goes on in the walls of different gyms. So, there is your little sneak peak of what’s-a-happenin’ in the walls of my gym.
I’ll try to make this a monthly thing where I include videos of my clients and I killing it!
See you soon…
