Abbreviations:
Q = question
A = answer
C = comment
O = objection
R = reply
Part 1: Common Consultation Enquiries
Q: How long is a session?
A: ONE HOUR. Hahaha.
Q: How many times a week should i train?
A: It depends really on how much time you are willing to dedicate. For optimal results, ideally you'd want to train 3 to 3.5 times a week.
Q: How long will it take for me to lose (or gain) XXX kilograms?
A: It depends on how diligent you are with your diet. And diet is more important than training for weight loss (or gain). The training is there to help you reach your goal faster but the basics have to be there - diet.
Q: What is the best results of your clients so far (in terms of weight loss/gain)?
A: I don't measure my results by weight loss or gain. I am first and foremost a performance enhancement coach. As long as your train properly, the physique will come. How's that for killing two birds with one stone?
Q: Why is my first workout so easy? I think i am wasting my money.
A: First workout should be a Moderate Intensity to practice the movements. If you go straight to High Intensity, you would panic, lose technique and put yourself at risk of injury.
Q: Isn't 1 High Intensity Day in 4 too little?
A: Recovery is king, exercise is queen. There has to be an optimal ratio of work to recovery to make sustainable gains. You want longevity of your training. Not quick gains and then injury. You train today to get better tomorrow. Not train today to make a wreck of your body.
Q: Why does my XXX (insert knee, shoulder, back etc.) hurt?
A: I wouldn't know until i meet you in person and do some assessment. Who do you think i am? A prophet? I know what you are thinking. You must be trying to find some quick fix. If you are serious, you would get professional help. Set an appointment with me for a fitness consultation.
C: I went to "physiotherapy" but it did not help.
R: That's because most physiotherapists are manual therapists and don't teach you real movements. Manual therapy is targetting the tissues (ie structure). Movement coaching targets skills (ie function). There must be both to get optimal results from your training (rehab = training). You can get all the manual therapy in the world but if you don't correct your movement, it is useless. The CNS must relearn good movement after the improved mobility is obtained otherwise you will go back to your poor movement and get caught in a vicious cycle of reinjury.
C: I went to XXX gym and the training was so boring.
R: What do you expect from a commercial gym that values sales over your fitness? What do you expect from "trainers" who graduated from weekend courses and have no practical experience of their own? Don't be fooled by them. To them you (the client) are just one of the many thousands, you are just a number.
C: I went to XXX hospital for some time, but did not get better.
R: What do you expect from a commercial institution that values sales over your fitness? Do you really expect to learn something of lasting effect by attending "physiotherapy" sessions irregularly, with therapists running around attending to multiple clients at a time, when private clients attend 2-3x per week one-to-one and still have a lot to learn? Don't be fooled by them. To them you (the client) are just one of the many thousands, you are just a number.
C: I went to the doctor, took painkillers, rested then the pain came back.
R: Of course. Mechanical damage requires mechanical intervention. Resting does not repair the damaged tissues and therefore you can't expect to get better. It may seem that you get better with rest but without direct intervention, not much happens.
C: I went to the doctor but he only gave me painkillers.
R: Hahaha. Doctors are usually trained to prescribe medications. They don't really know about human movement or even fitness in genera.
C: The doctor said i should go for surgery.
R: Have you exhausted other non-invasive methods? What do you do for prehab and rehab? Surgery is a last resort. Have you done your prehab and rehab diligently? If you don't do the basics don't expect to get better. Doctors usually don't really know much about rehab. Let's try our rehab first before deciding if you want surgery.
Part 2: Random Stuff on Training
Q: What is the best exercise for XXX (insert core, stomach, arms, legs etc.)?
A: The best exercise is the one that brings you to the goal fastest. However, don't waste time seeking the best exercise. Because the protocol is more important than the exercise. Anyway if you are asking this, you don't know your stuff. Stop asking and read up.
Q: Should i do exercise X or exercise Y?
A: The answer depends on which exercise brings you to your goal faster. If you don't have a specific goal, it does not matter which exercise you do. Anyway if you are asking this, you don't know your stuff. Stop asking and read up.
Q: Should i do exercise X or exercise X' (exercises of the same movement pattern eg front squat vs back squat)?
A: Depends on where you are and what is your goal. Check out sophistication for some ideas. Anyway if you are asking this, you don't know your stuff. Stop asking and read up.
Q: My XXX (insert knee, shoulder, back etc) hurt, could you teach me some strengthening exercises for it?
A: I can teach you but i don't think it addresses the issue. The site is not the source. Are you sure you lack strength in your XXX? How is your mobility? What do you do for prehab and rehab? Most people lack mobility, not strength. People are already tight enough. Adding tension upon tension is only making the problem worse.
Q: How many sets and reps should i do?
A: As many as you deem necessary to induce the training effect. Minimum effective dose. Anyway if you are asking this, you don't know your stuff. Stop asking and read up.
Q: Critique my workout...
A: You are wasting your time trying to design a program from scratch when your knowledge is not even there. Buy a ready made program and do it first. Assuming you are going for cosmetic goals and have access to dumbbells, i recommend TACFIT Mass Assault.
TACFIT Mass Assault
A: The body is not designed to follow the fixed range of motion of machines. Even in a specific exercise (whether free weight or bodyweight), there is slight movement deviation from repetition to repetition.
Q: Why don't you use XXX (insert barbell, sledgehammer, tires etc.)?
A: I do, but i just don't use them much. My favourite tool is the Clubbell because it is very versatile. Nevertheless, if you want to use these other tools, you can. You just need to let me know. The exercises are more important than the tools.
Q: Do you do "yoga"?
A: Yes.
A: No. But what are you really looking for? I don't do "pilates" but i teach human movement. I can teach you exercises that "pilates" claim to be able to give you. I can even memorize them (all marketing materials promote the same things that i can memorize all of them): fat loss, gain strength, long lean muscles, core strength, stabilizer muscles training, flexibility etc. The truth is there is no one perfect system. And you are just shortchanging yourself if you seek one as if it is the holy grail.
Q: Do you do "aerobics" or "cardio"?
A: Yes. Anything that raises the heart rate is cardio.
Q: Do you teach "dance"?
A: No, but i teach proper movement, which is essential to all kinds of dance.
Q: Do you teach/do "Chinese Kung Fu"/martial arts?
A: No, but i teach proper movement, which is essential to all kinds of martial arts.
Q: Do you teach/do "gymnastics"?
A: "Gymnastics" means "exercises to develop strength and agility", so yes.
Tactical Gymnastics
Q: Are you a "physiotherapist"?
A: You can call me a physiotherapist. I graduated from physiotherapy school but i don't call myself a "physiotherapist". There is no one perfect system and identifying oneself with one as if it is the holy grail is restricting oneself. First and foremeost i am a movement coach because i teach movement and proper movement is one that heals. Second i am a movement coach because i believe in prevention and not therapy. Anyway it is irrelevant if my discipline is "physiotherapy" because for you as a client, you only need to know that i can get you better.
Q: Why don't you do "physiotherapy"?
A: I do "physiotherapy". Whenever i teach people recovery, it is "physiotherapy". Recovery = rehab = physiotherapy. I do physiotherapy myself everyday to recover from training and the stressors of life. You don't understand what you are talking about.
Q: Why don't you do (more) manual therapy?
A: There are already a lot of manual therapists out there. I choose to focus on teaching movement because there is a big hole in the industry with a lack of movement coaching. And i am better in movement than in manual therapy. Manual therapy is targetting the tissues (ie structure). Movement coaching targets skills (ie function). There must be both to get optimal results from your training (you can call it rehab, but to me rehab = training). You can get all the manual therapy in the world but if you don't correct your movement, it is useless. The CNS must relearn good movement after the improved mobility is obtained otherwise you will go back to your poor movement and get caught in a vicious cycle of reinjury.
Q: Why don't you work in a hospital?
A: Because working in an institution restricts the methods that i can use. The medical industry sanctions only what it deems as "safe", thus the reluctance to embrace new technologies and outdatedness of the system. Working in a gym gives me freedom to apply the latest development in the science of human performance.
Q: Why do you train barefoot?
A: To have better mobility and sensation of the feet.
Q: Do you exercise everyday?
A: Joint mobility, yes. If you mean training, no.
Q: Isn't intensity measured by percentage of 1 repetition maximum (%1RM)? Why are you using rate of perceived effort (RPE) to measure intensity?
A: Because your 1RM varies from moment to moment. When you are fresh versus fatigued it varies. It is not practical, neither is it necessary to measure one's 1RM everytime your train. Also it is not practical to use %1RM for exercises that can't be measured by %1RM (eg bodyweight exercises, leverage or swinging exercises). Even you measure your training intensity by %1RM, it can never be an exact percentage of your current 1RM in that particular training session, unless you measure your 1RM right before your training session. On the other hand, RPE is subjective and is therefore can be felt and immediately accessible. Just measure how easy or how hard is the particular set or session feels.
C: Circular Strength Training is so unconventional.
R: Yes, but it puts everything in exercise science into its proper place. The language may be different but it makes perfect sense (if you know your physiology).
C: Circular Strength Training is so unconventional.
R: Yes, but it puts everything in exercise science into its proper place. The language may be different but it makes perfect sense (if you know your physiology).
Q: Why do you like the TACFIT 26 program so much?
A: Because it has the widest range of protocol, exercises and tools of any program that i know. It can address so many fitness goal of any client (including athletes) that it can last them many years. And the best thing is, i just need to plug and play. No need to fiddle around with anything. No need to design a new program every session if a client wants variety.
TACFIT 26
O: But bodyweight exercises are not hard enough.
R: Really? That is because of faulty programming. The protocol is more important than the technique. Even "easy" exercises can be hard when coupled with some wicked protocols (read: Tabata). Have you seen gymnasts doing their stuff on the still rings? Or go check out TACFIT Commando. If you still don't believe me, set up an appointment with me and i would be very glad to put you on a pure bodyweight workout to prove you otherwise.
TACFIT Commando
Q: Is XXX (insert TACFIT, Flowfit, Kettlebell Training etc.) suitable for (complete) beginners?
A: Yes. Anybody at any fitness level can do any program. You just need to find out where you are and progress from there.
Q: Is XXX (insert TACFIT, Flowfit, Kettlebell Training etc.) too intense for XXX (insert beginners, elderly etc.)?
A: No. Any program can be done at any intensity. You just need to pay attention to the Rate of Perceived Effort. If you can't reach the prescribed intensity, it means you are just mindlessly doing the exercises.
O: But your exercise is so vigorous.
R: You determine your own intensity, by changing the motor complexity, speed of movement, resistance etc. If you can't adjust your intensity, that means you are just mindlessly doing the exercises.
Q: Why is your workout so short?
A: Because more is not better. Better is better. Would you rather do less to achieve more or do more to achieve less? And i'd prefer to spare more time for other endeavours.
C: You are so flexible.
R: I am just normal. This is what a normal human being should be able to do.
Q: Why don't you gain more mass?
A: Because i am happy with my physique and my goal is performance not physique. I know, there are a lot of uninformed people who think that they will look like Arnold the moment they touch any weights. And therefore that is their excuse, prefering to "tone" or "shape" or "pump" or any combination thereof. Or they are scared of hard work and prefer to stay in their comfort zone. But me no, i train hard and heavy but not for mass.
Q: What are the essential equipment for home gym?
A: By essential i would mean minimalistic (ie cheap, takes up little space, portable), yet giving you the biggest bang for its price. In spite of what a lot of people say, the floor IS enough (for bodyweight exercises). Of course this assumes that you don't have any weight lifting-based goals (eg to squat 2x BW). For that kind of goals, you definitely could get a set of olympic barbell and weights at your house, but that is not my style. Other stuff that i would recommend would be rings, parallettes and (of course) Clubbells. Clubbells are my preferred choice of weights because they work on the principle of leverage thus making them light(er than conventional weights) and portable.
CST Head Coach Alberto Gallazzi with the 45lb Clubbell
Q: Is this pose to strengthen XXX (insert back, legs etc.)?
A: No, it is to open the XXX (insert hip, elbow, chest, shoulder etc.). Stop thinking that compensatory poses are "strengthening". They are done to release tension created from your strength training.
This is NOT a back strengthening exercise, it is a hip, chest and shoulder opener.
C: The cool down is more tiring than the workout.
R: That's because you need to contract the opposite muscles to let the opposite relax. Don't skimp on the contraction because this is not a passive stretch. Contracting the opposite muscles is a more effective relaxation technique than passive stretching.
C: I did not do my joint mobility and yoga.
R: Please do. Recovery is King, exercise is Queen.
O: I have no time.
R: MAKE TIME. It doesn't take much time for your prehab and rehab. Surely you can spend 5-10 minutes for joint mobility. Anyway if you have time to eat, shit, sleep, you have time to exercise.
Q: Is XXX (insert Kettlebell Lifting etc.) dangerous?
A: Kettlebell lifting is not dangerous. Not anymore than it is dangerous to lift dumbbells or barbells. More people get injured running but they are still doing it, despite knowing it causes their injury. There is stupidity and there are risks of injury. There is a risk in every activity. Risks can be minimized by doing every exercise with proper technique and don't go too far too soon. Stupidity causes accidents, and accidents cause injuries. Stupidity does not depend on the equipment, it depends on you. The onus is on you to be safe.
Q: Could you give me some XXX (insert weight loss, exercise etc.) tips?
A: Eat less and exercise more. Any thing more detailed you have to tell me what specific information you want to know. I am not going to give you any more general tips because there are already a lot of free information out there. I know that you know what you need to do. If you are asking just for the sake of asking i am not going to entertain you. However if you are really interested and WILL take action, including spending money on what is necessary, i would be very glad to help you out.
C: I have been eating a lot but can't gain mass.
R: No you haven't. You need to eat a lot more, and of the right type. Add more fat and protein.
Q: This is my training program XXX (insert training program). Am i overtraining?
A: I really won't know unless you tell me what you feel. Even if you told me what you feel, NO. Unless you are a professional athlete training 6 times a week 5-6 hours per day, you cannot be overtraining. Maybe you are underrecovering. On the other hand, if you want to know if you are recovering sufficiently, follow the 4x7 formula. And make sure that you are not sore before your next workout.
Q: How can i improve my 2.4km run? I always get out of breath after XXX (insert a number) km.
A: Check your breathing pattern. Most people don't know how to breathe during high intensity efforts. Check out RESET.
Q: How can i improve my standing broad jump?
A: Check your squatting technique. Most people don't know how to squat properly. Get it right, then load the squatting pattern.
Q: How can i improve my pull ups?
A: Do a density cycle. If you can't do even one, check out sophistication and progress your way up to a single pull up first. And yes, you can use the density cycle for lower levels too.
C: Functional training vs weight training
R: Any training should be functional. Whether it involves weights or not that is another story. However the issue here is what is the definition of "functional". Your goal determines the function you want to get better at. What is functional for a circus performer is not functional for people who work on solid ground.
This is NOT functional for people who work on solid ground
Q: How to transform my fats into muscle?
A: Fat cannot transform into muscle. Fat has no Nitrogen. Muscle contains Nitrogen. Nobody has done it before. It defies the laws of physics. Try it and you may be the next Nobel Prize winner.
Q: Should i train this way or that way (insert any combination of protocols)?
A: Both are valid methods. Each have it's pros and cons. I can't tell you which you "should" do. You can do both to see which method works better for your goals. Or why not do both for variety and a more rounded development.
Q: Should i train this way or that way (insert any combination of protocols)?
A: Both are valid methods. Each have it's pros and cons. I can't tell you which you "should" do. You can do both to see which method works better for your goals. Or why not do both for variety and a more rounded development.
Part 3: On Certifications
Q: Why are you not CSCS (Certified Strength & Conditioning Specialist) certified?
A: Because i am not interested in "conventional" strength & conditioning systems. "Conventional" here refers to barbell-based systems. The barbell is cumbersome and i am not interested to have the barbell as the bottleneck of my training tools. I prefer certs that teach me to be portable and make do with minimal equipment, like Circular Strength Training. Also i don't have a degree.
Q: Why don't you go for more "corrective exercise" certs?
A: Because i have enough tools in my toolbox from CST (Circular Strength Training) to do all the corrective exercise i need currently. CST has the widest vocabulary of exercises that i have ever come across. Instead of getting more tools, i prefer to get more proficient in using the current tools that i have.
Q: Why are you not FIC (Fitness Instructor Certificate) certified?
A: Because there are better more productive ways to invest my money in.
Q: How many days is the XXX (insert Russian Kettlebell Challenge, Circular Strength Training etc) cert?
A: THREE. And if you think three days means easy. I challenge you to go and try it. Granted, there are many "show-up-and-pass" certs, but these are not. Certs have very high passing criteria that requires you to prepare well in advance, not only in theory but in your own physical preparation. Right, they have physical tests so don't think you can just know your theory and pass. It is not the longer the better. More is not better. Better is better. I learn more applicable stuff from these certs than from 3 years of physiotherapy school.
Q: (About my coaches) Is he a "physiotherapist"?
A: No. I know what you must be thinking. If he is not a "physiotherapist", then it is out of your scope and we can't practice it (eg acupuncture is not "physiotherapy"). But to me it is irrelevant. We are all looking at the same human body from different perspectives. And the more perspectives you have, the more all rounded your view becomes.
Q: Why did you take 4 years to complete your (3 year) physiotherapy course?
A: Because i wasn't interested in a lot of the stuff taught in school. They were rather irrelevant, boring or outdated.
Q: Why don't you continue with a (physiotherapy) degree?
A: First, by the time i graduated from physiotherapy school, there wasn't any physiotherapy degree offered locally. Second, by the time i graduated from physiotherapy school, i had enough of the outdatedness, boringness and the irrelevance of the materials taught that i was not interested to continue with this subject. I have enough of institutionalization. I learn more up-to-date, relevant and exciting materials outside formal education than in a formal school. I generally don't trust corporations and institutions. Well, maybe this happens only in Singapore. Third, a degree is exhorbitantly expensive and there are better ways to invest my money in.
More questions? Feedback?
Contact me: Herman Chauw
Mobile: +65 96406544
Email: hermanchauw@gmail.com
Q: (About my coaches) Is he a "physiotherapist"?
A: No. I know what you must be thinking. If he is not a "physiotherapist", then it is out of your scope and we can't practice it (eg acupuncture is not "physiotherapy"). But to me it is irrelevant. We are all looking at the same human body from different perspectives. And the more perspectives you have, the more all rounded your view becomes.
Q: Why did you take 4 years to complete your (3 year) physiotherapy course?
A: Because i wasn't interested in a lot of the stuff taught in school. They were rather irrelevant, boring or outdated.
Q: Why don't you continue with a (physiotherapy) degree?
A: First, by the time i graduated from physiotherapy school, there wasn't any physiotherapy degree offered locally. Second, by the time i graduated from physiotherapy school, i had enough of the outdatedness, boringness and the irrelevance of the materials taught that i was not interested to continue with this subject. I have enough of institutionalization. I learn more up-to-date, relevant and exciting materials outside formal education than in a formal school. I generally don't trust corporations and institutions. Well, maybe this happens only in Singapore. Third, a degree is exhorbitantly expensive and there are better ways to invest my money in.
More questions? Feedback?
Contact me: Herman Chauw
Mobile: +65 96406544
Email: hermanchauw@gmail.com
