Peak Performance Seminar
written by sean hyson
There aren’t too many events I’d be willing to give up a beautiful summer weekend for. Much less give it up to spend in a gym and not even train.
But then again, Joe Dowdell doesn’t give seminars every weekend. In fact, this was his first one, and he pretty much laid out everything a trainer (or regular guy) needs to know to get in tremendous shape fast.
For those who don’t know, Dowdell is a NYC-based trainer to celebs, athletes, and everyone in between. I’ve known his reputation for years and even worked with him a bit in the past, but I’d never had a chance to hear him speak. I walked away awestruck. Even after 17 years in the industry, opening one of the premier gyms in the country (Peak Performance NYC), and appearing in every major newspaper, magazine, and TV show that covers fitness, it was inspiring to see how much passion Dowdell still has for training clients one on one on a regular basis. He’s razor sharp on every aspect of training, and he covered all of them for the group.
Joe Dowdell. Not your average “celebrity trainer”
His co-presenter was Dr. Mike Roussell, a nutrition expert I’ve known for years who’s one of the best-read guys out there when it comes to diet and cardiovascular disease.
They’re going to be releasing DVDs of the event in the near future, which I highly recommend everyone pick up, but here I’ll share some of the points that stuck with me the most.
BCAAs can increase fat-burning when you’re training on a low-carb diet.
Citrulline malate is a supplement worth experimenting with. It may help you get more reps on an exercise and decrease soreness. It also helps BCAA utilization during exercise.
When buying fish oil, look for one with greater than 50% potency. Most fish oil products contain around 0.18g of EPA and 0.12g DHA. Together that adds up to only 0.3 grams of omega-3s, or 30%. In other words, you’re getting a lot of filler in that product.
To find the potency, add the EPA and DHA content (in mg) of the supplement and then divide by the total amount of fat in mg. So if the product has 660 mg EPA and 340 mg DHA, and there’s 1.8 grams (1800 mg) of fat total, the potency is 55%. This is a good product.
Nordic Naturals is one of the best fish oil brands.
Mike Roussell told me my fish oil sucks.
If you want to bring up a lagging body part, hit it first in your workout twice a week. Then hit it again directly later in the workout.
If you have trouble sleeping, “take a Pzizz”, says Roussell. Pzizz is an app that you can download on your phone that produces over 100 billion unique soundtracks, all designed to sooth you to sleep.
The easiest way to lose weight is simply to cut back your carbs. “It practically takes calorie counting out of the equation,” says Roussell.
“Do not prescribe a program until you’ve done it yourself.” –Joe Dowdell
When following a very low-carb diet, watch your consumption of nuts and seeds. You have to count the carbs in them too.
If you want to lose fat, try a German Body Composition program:
Pick 7–10 exercises
Use 3–4 sets per exercise
Use 10–15 reps per exercise
Alternate upper and lower-body exercises
Keep rests short
For example:
1A Front squat, 3 x 10–12, 60 sec.
1B Bench press, 3 x 10–12, 60 sec.
2A Romanian deadlift, 3 x 10–12, 60 sec.
2B Inverted row, 3 x 10–12, 60 sec.
3A Dumbbell overhead press, 3 x 10–12, 60 sec.
3B Incline hammer curl, 3 x 10–12, 60 sec.
4 Plank, 3 x 60 sec., 60 sec.
Pairing up the unrelated muscle groups forces blood to run back and forth throughout your body, and that burns more calories.
Just because I needed to balance out the pics of the two guys. And because I love you, Sloane...
If you want to gain size, try the 8-8-16 program:
Choose three exercises that work the same muscle group
Work two major muscle groups in the same session
Use 8, 8, and 16 reps for the first, second, and third exercise in the group
Rest 10 seconds between the first two exercises, and then 2 minutes after the third
For example:
1A Chinup, 3 x 8, 10 sec.
1B Lat pulldown, 3 x 8, 10 sec.
1C Cable row, 3 x 16, 2 min.
2A Dip, 3 x 8, 10 sec.
2B Dumbbell bench press, 3 x 8, 10 sec.
2C Incline bench press, 3 x 16, 2 min.
3 Plank, 3 x 60 sec., 60 sec.
If you’re dieting to lose fat, have starchy carbs at breakfast, during and after training, and the next meal after your workout.
If you’re eating to gain muscle but haven’t made any progress, start by doubling the size of your post-workout meal.
Comments
11 Jul, 2011
Smitty
Great write-up Sean.
11 Jul, 2011
Jonathan Goodman
I was showing a friend, and fellow trainer, the binder today from the seminar and she was blown away. Upon reflection last night at the South Street Seaport and today back in Toronto I too am in awe.
I've spent close to 10 years now in the industry and have attended countless seminars, workshops, and conferences across Canada and the United States (and a couple in Australia).
Nothing has compared to the quality of the presenters, material handouts, and educational level / success level of the delegates.
Great write up Sean, you did the event justice!
11 Jul, 2011
jonathan
Nice post dude!
12 Jul, 2011
Sean Hyson
Thanks guys.
Jonathan G, that binder was outrageous. It will be in my library as a reference for the rest of my life, no doubt.
12 Jul, 2011
Kevin Neeld
Great post Sean. I'm really looking forward to trying Pzizz. I've used some similar ones and they help a lot. Great info from two of the best in the industry.
12 Jul, 2011
Alan Ozdamar
I have got to say that the content Joe and Mike provided was on an epic scale.
The entire program design Joe outlined in what I like to call the "bible" of program design has broken down everything from energy system training (EST) to the most acute variables in the most simplistic fashion. It allows the strength coach, trainer or ATC to design a program that is both safe and exceptionally effective.
As for Dr.Roussell, he blew nutrition out of the park with it's complicated nature and made it SIMPLE. His 6 pillar nutrition guide gives the average joe trainer to the most elite Strength Coach the ability to dumb down nutrition for their clientele to its easiest conceivable form and strategies to implement it.
Without a doubt I would say this was the most informationally packed seminar I have ever attended. I signed up to purchase the DVD package immediately and I went to the seminar!! That has to say something.
13 Jul, 2011
Stephane
Once I saw the picture of Sloane, my concentration faded.
So up to that point, awesome stuff as usual!!!
13 Jul, 2011
Perry Nickelston, DC, FMS, SFMA
It was an honor to hear them speak. So many fantastic principles that I apply in my practice too. Joe and Mike are the experts in their field. The only thing greater than their knowledge is their passion for sharing it so that others will succeed Proud to call them my mentors, colleagues, and friends. Bravo gentlemen!
13 Jul, 2011
Jason
RE:
"If you’re dieting to lose fat, have starchy carbs at breakfast, during and after training, and the next meal after your workout."
Doesn't this go against Ferruggia's recommendations of carbs later in the day? Or is that only relevant when practicing IF?
13 Jul, 2011
LDR
Great synopsis of the seminar for those who did not attend (this year).BUT sign me up for the next appearance of these 2 co-presenters.
13 Jul, 2011
Sean Hyson
Stephane,
She's insanely hot. I get distracted every time I check the comments on this post.
Jason,
It does go against Ferruggia's recommendations, and what I've recommended in other posts. It's Roussell's advice, not Jay or mine's, but it's perfectly fine. There are many approaches and you have to find one that fits in your lifestyle and works for your body. Obviously, if you're going to eat carbs at breakfast, you're not doing the fasting thing. And if you're fasting, you'll have to get carbs at night. I've done both and liked both. Whichever approach you choose, COMMIT to it.
13 Jul, 2011
Clement
Thanks for the cool training techniques, Sean.
Personally, I like the German programme and I would do it bodyweight-only.
1a. Chin-up 3x10
1b. Pistols 3x10 (5 per side)
2a. Inverted Row 3x15
2b. Dips 3x15
3a. Lunge jumps 3x10 per side
3b. Push-ups with 1s pause at bottom 3x15
4. Hanging leg raises 3x12
Keep dropping them knowledge bombs!
14 Jul, 2011
Rob King
Great post Sean, I need to get to one of their seminars.
Coming out of Newfoundland Canada everything is like a full day away lol
Thanks for the info.
Rob
www.RobKingFitness.com
15 Jul, 2011
Jason
The 8-8-16 program kind of reminds me of Vince Gironda's "A Muscle has Four Sides" course where he recommended 1 set of 4 exercises per muscle group usually for 8-12 reps. That was also a muscle gain program iirc. I'll have to check out Joe Dowell's webiste.
22 Jul, 2011
Jimmy
Great write up Sean. I had the opportunity to talk with Joe a while back. He is a top-notch trainer with great knowledge of the game. He did a great interview on my site for our muscle building on a budget series.
23 Jul, 2011
Sean Hyson
Thanks, everybody.
I think we'll see Joe do more seminars going forward. Everyone agrees this one was a big success.
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