In tune with The Poop Scoop’s toilet theme, I am going to share a little story. Earlier this summer, my Dad couldn’t get off the toilet without hoisting his body using both arms. Today, he no longer has that problem. More on that in a minute…
One learns a lot “under the bar.” Dave Tate even wrote a book with that title, discussing wisdom developed from powerlifting at the elite level. Strong Enough, by Mark Rippetoe (aka Rip), is a personal favorite of mine; it discusses his thoughts on over 30 years training and coaching the barbell lifts. I’ve only been under the bar a few years, but those years taught me a hell of a lot more about life than my Philosophy degree. Putting hundreds of pounds on your back, squatting so low that your hips are below your knees, and then standing back up, teaches you a lot in one rep. Doing multiple reps, for multiple sets, multiple times per week, for multiple years…it has its way of putting things in perspective, even when it seems like the world is on fire.
So why am I writing this? Most people consider barbell training to be a young man’s game, good for hormonal 18-24 year old men in the prime of life. It is distasteful for the rest of the civilized world, especially when the stereotype is a giant, hairy powerlifter with the grunt of a rhinoceros and complete disregard for personal safety. The legendary Doug Young, who won a “record-breakers” meet with three broken ribs, comes to mind:
(Image from bodybuilding.com)
Barbell training is fantastic for a wild young man. HOWEVER, the idea that hard barbell training is not suited for others is a downright dangerous misconception. Barring a severe muscle-wasting disease (i.e. ALS), every single human being is capable of getting stronger, and barbells are the best way to do it. They are safe, scalable, and more effective than damned near everything else for getting strong, steroids included.
Then why aren’t more people under the bar? Do stereotypes and misconceptions regarding barbell training keep the general population at bay? I actually don’t think so. I think it’s the fact that barbell training is so brutally hard, people pull excuses out of their asses to avoid it. The most ridiculous excuse I’ve heard is “not wanting to get big.” Well, girls can’t grow obnoxiously large muscles without dangerous levels of steroids, and men who don’t want big, strong muscles are either wimps or lying to themselves. You don’t have to weigh 250 pounds, but not being able to deadlift your bodyweight for five reps is no way to go through life. Everyone is capable of getting stronger, and being healthier, sexier, and happier for it.
I personally think that decades of compounding laziness have conditioned us to expect less physical work from ourselves, and by extension, everyone around us. As ol’ Rip says in Strong Enough, “when we stop expecting things from ourselves, our expectations of other people go down as well” (198). After all, it’s hard to badger someone about their poor physical existence when you yourself are a fat slob. Trust me, I’ve been there.
In fact, before setting more things on fire, I need to take a step back. I have repeatedly used many of the excuses I am calling out here. It took years of my own stupidity, and a little trip into Army-land, to realize how weak I truly was. Conducting react-to-contact drills in hot, humid conditions, on little food or sleep, and wearing all sorts of gear, is pretty damn hard for a man who can’t deadlift his own bodyweight for a few reps. It didn’t matter that I could run a 6:30 mile (I used to be sort-of fast), and GOD FORBID if I had to do a casualty carry up a hill. That s*** sucks whether or not you squat 450 (although it’s much easier if you do).
The fact of the matter is that your life will improve dramatically if you choose to get strong. And unless you have a terminal muscle-wasting disease, you are capable of getting stronger. It is as universal a truth as the Laws of Thermodynamics. If you think that this truth, for some reason, does not apply to you, you are wrong. Sorry to burst your bubble.
My Mom decided to get stronger earlier this year. She was just about 60 years old, suffered from decades of back pain (which at times required a metal brace), degenerative spinal kyphosis, Fibromyalgia, Crohn’s disease, car accidents, two ungrateful sons, and a 40-year marriage to my father. Oh, there was a mini-stroke in there too (almost forgot about that one).
These hurdles didn’t matter to her, and if you have the guts, they won’t matter to you. We found a weight with which Mom could start. It was small and easily managed, but she progressed. In a couple months, she was repping out her bodyweight in the deadlift, and is still progressing. How many healthy, 20 year-old women can claim that? (On a side note, my Mom hasn’t magically grown Arnold Schwarzenegger muscles through this process, but her back pain is drastically reduced. The pain in her ass caused by my father is unfortunately still there).
My Dad is another great example. After seeing how much my Mother’s life was changing, he decided to get with the program. He was 65, had spent decades on multiple high-blood pressure meds, and had a body that was falling apart. To keep the list short, he was dealing with diabetes, two full knee-replacements that were over a decade old, a torn rotator cuff, and couldn’t lift his left arm over his head. His lower body was so weak that getting off the toilet required use of both arms. Most of society would consider it perfectly acceptable if my father confined himself to a Hoverround and hired an in-home nurse to fetch his Cheetos. As some of you know, however, my Dad is insane…
After deciding he wasn’t different from the rest of humanity, Dad went with me to the weight room. He could barely walk after his first squat session, which was in fact very light (at the time, my Mom was squatting far more than he could). Dad didn’t even have the energy left to deadlift that first session. In fact, getting back to the car was tough. No matter. Four weeks later he squatted three sets of five reps with 135 pounds on his back, hips below his prosthetic knees at the bottom. By that time, we were able to get him overhead pressing and benching successfully. He could also deadlift his bodyweight for reps, showing no signs of slowing down. His quality of life has changed dramatically, a change that many in his previous state would pay millions for. Oh, and Dad accomplished this by lifting twice a week, with sessions taking just over an hour, with the same program my Mom used. In fact, they now train together. Coaching them is the highlight of my week.
Now, before some internet genius calls me out with bogus exceptions to this truth, I will include two more examples. The first is John Wilson. John is in 50s, and has suffered from a myriad of neck, back, and knee surgeries (including fused vertebra and two knee replacements). However, these are small potatoes to his other health issues. John has stage four kidney cancer. He has been getting surgeries and chemo to treat it for the past two years. This is after being given three months to live at the initial diagnosis. He has lasted eight times longer than expected, gained muscular bodyweight during aggressive chemotherapy treatments, squatted in the 300s, and deadlifted 500 pounds for three reps. These feats of strength were between chemo doses. Until the cancer reaches his brain, John is going to keep on trucking. You can listen to his story here:
https://www.youtube.com/watch?v=39Ee-BGLxKg
I think the only thing precluding someone from a robust barbell program would be a trainee with complete paralysis. THIS DOES NOT MEAN, however, that those living with paralysis can’t gain strength. Take a look at Michael McClellan. Despite paralysis, he uses electronic muscle stimulation to tell his legs to pedal a bike. While inefficient at building strength, this process does build his ability to exert force against external resistance. The man actually competes in this for crying out loud.
(Image credit: https://nihrecord.nih.gov/newsletters/2016/09_23_2016/story2.htm)
The road is harder for guys like Mike and John, and I can make no normative judgements for men and women who do not take that road (my hypocrisy goes only so far). The universal truth, however, remains through such scrutiny. It is perhaps the greatest lesson I have ever learned. If you have the mental fortitude to get yourself under the bar and stay there, I promise that you will enjoy the rewards. If you want to set world records, you’ll have to train longer than my Mom and Dad. But for the old and broken-down, you can earn life-changing strength with just 70 minutes, twice-a-week.
You have what it takes. Now get off the toilet.