When 1 + 1 = 0

We see a lot of folks doing tons of extra stuff after workouts.  We're cool(ish) with that.  Doing a little more running, lifting, rounds, reps, weight and etc. can be very helpful over the short term.  We suggest it in some cases.  However, you need to be careful.  This sort of thing can wreck you on every level (body, mind, soul, relationships, finances, motivation) if you keep it up over the long term.  Sometimes you just have to TYT (trust your trainer) that the workouts we are piling on you daily are going to do the job.  Need proof of this?  Just look around a little next time you're in.  We are "gettin it done" down here at GPP (can I get a WOOT and then, another WOOT?).   

Extra credit (more lifting, running, etc.) is great if you are using it to improve in areas of weakness, or if you have healthy goals beyond normal GPP.  But to do it right you need a plan.  Can't just go willy-nilly into WHATTHEHELLEVER for HOWTHEHELLEVERLONG and expect to get good results. When planning, make sure your EC includes clear: intent, programming, progression, markers for success, balance and recovery time.  The last two are the most often ignored.  They are also the most important. 

Fitness is NOT like math.  1+1 doesn't always = 2 in fitness.  Sometimes adding a workout will negate the workout you just did, so 1+1 = 0 here.  Worse, sometimes adding a workout can TAKE AWAY from the benefits of BOTH of the workouts you just did, so 1+1 = -1 in this case.  That SUCKS.   

If you need help strengthening a weakness, please come talk to one of your trainers.  We've been doing this a while.  We can help. 

Decompressing

Suggestion:

Consider doing the situps after back-centric workouts.  Sometimes those bent rows (deads, KB swings, etc.) can do a number on the muscles of your low back.  We've found that (for some people) situps directly after a low back stressing workout can decompress your spine.  

Now for some of you, putting your back into flexion (as with situps) is aggravating in and of itself.  In that case, consider some extensions.  Several sets (3-5 generally) of 15-20 superman back extensions could do the trick.  

Understand - there is nothing inherently wrong with bent rows (or most other exercises, for that matter).  It is just that some of us are particularly affected negatively by certain movements.  When this happens, it is good to do some countering moves.  Learn which movements are best for you.  GPP trainers are always glad to help here.  Remember, if you have pain while performing a particular exercise, avoiding the move may not be necessary.  Sometimes the moves we shy away from the most are the very ones that would heal us.  That being said, there is no point in kicking a dead horse either.  

Here is something else you might try - 

How Exercise Works

by Neil Anderson

Exercise breaks your body down. 

It breaks down energy levels.  It breaks down micro-processes that control immunity.  It even literally breaks down muscle tissue.  Exercise scares the hell out of your bodies primitive survival instincts. 

Your body doesn't want to walk around in a broken down state.  Its primitive programming thinks if you happen to be walking around in a "broken down" state and a sabre toothed tiger attacks the group of people you happen to be standing around with, YOU as the most broken down and therefore the weakest, are most likely to be killed and eaten by the tiger.

It doesn't just fear tigers.  It feels the same way about bacteria and other diseases.  If you are standing near a person with a horrible disease, your body wants to have all the energy it needs to fight off the disorder should it be contagious.  It is a basic law of self-preservation.   

Working out literally puts your body into a panic mode.  After exercising, your body will do all it can to bring your own resistance and energy back up to baseline to potentially protect itself from sabre toothed tigers and awful diseases.  If you do this often enough (more consistency is better), your body will try to outsmart you.  It will build your previous energy and resistance levels way up.  It will do this to the point that even after a GPP “soul crusher” your levels are still above your previous baseline (or maybe just not as far below baseline for as long).  Understanding how to manipulate this cycle is exactly how we use exercise to INCREASE resistance and energy.  We call these increases "fitness."