Train Like an Athlete for the Perfect Body with Erin Stern : Critical Bench

On this episode of Robust By Design, Coach Chris sits down with two time Ms. Figure Olympia, fitness coach and writer, Erin Stern. They go into depth on why coaching like an athlete is best for the physique. Also, stay tuned to hear about the free 5-minute glute workout.

Want the 5-Minute Glute Workout for Free? Go here or text “Glutes” to 345345

“Look at different athletes, if you want to look that way, then you need to train like them.”

-Erin Stern

Time Stamps:

2:05 Erin Stern’s athletic background

four:17 Why is coaching like an athlete higher for physique

8:37 Erin’s ideas for a 90 day transformation

12:30  Glutes exercises

15:52 Prime three struggles beginning deal with

17:14 The 6 foundational workouts learners should grasp

18:30 Encouragement for newcomers

19:36 IFBB Elite Professional Competitors in South Africa


Join with Erin Stern

Join with Critical Bench:


Chris: Hey there welcome. This is Coach Chris. Here at the Critical bench compound. And thank you for becoming a member of us with the Robust by Design Podcast. I’m sitting here in the present day with two-time Miss Figure Olympia winner Erin Stern. As we’ve worked with Erin in the previous. It’s a pleasure to have her right here again. Nice to see you.

Erin: [00:01:10] Thanks for having me.

Chris: [00:01:11] So Erin is a what we are going to speak about is practice like an athlete. That’s why we have now her here. And that’s the very first thing that sort of came to my thoughts once I considered what am I going to talk about with Erin. Who’s you realize recognized for her figure competitors. But what makes her, her background’s in monitor and area. She was a very excessive degree monitor and subject athlete. And you have been like this close to Olympic trials back in when?

Erin: [00:01:44] In 08. I used to be three centimeters away from the Olympic monitor.

Chris: [00:01:47] So I imply that’s you have been doing nothing like figure based mostly again then. Right. You have been just an athlete training like an athlete. And I how I might in all probability use a few of this and do a couple of years after that is if you received into figure competitors or?

Erin: [00:02:03] Properly truly it was the summer time of 08. I miss the Olympic qualifying commonplace by three centimeters and I was devastated and I was like I don’t have a function anymore in life. And someone advised figure competitions in September of 08. It was my first novice contest in all probability in November and gained the Olympia a yr and a half later.

Chris: [00:02:25] Wow. Which is like in all probability remarkable. Anyone’s been working for years and years and years not getting there and also you simply pop up on the display of the circuit. Like whoa.

Erin: [00:02:36] But I’ve been working for years and years. I was lifting in all probability for 10 years earlier than I even received on the stage just not for that specific objective.

Chris: [00:02:44] However I had that on the spot stage presence and skill to like as a result of it’s somewhat bit totally different clearly. Proper. It’s like displaying your body as an alternative of like performing. Yeah like by displaying your athleticism and you understand.

Erin: I t’s like a beauty pageant for muscle.

Chris: [00:03:00] Right exactly.

Erin: [00:03:01] It required somewhat bit of labor. In my first present I just type of flip my hair upside-down and spraying with hairspray and went out on stage. And I had a pal of the family, he was like “Honey you look like a linebacker.” He was like let’s fix you. So I work lots with posing in the presentation. Like being a girly woman is a number of being on stage.

Chris: [00:03:22] Wow. Yeah totally. However you obviously, you got in proper there quite nicely. You realize you get used to it and took off. So type of like the first official question I assume then. Should be give a few of the backstory. Why is coaching like an athlete in your opinion? Because I do know it’s this is how I feel. Why is it the greatest strategy for measurement and power features? Like you go into as an alternative of like type of a standard bodybuilding and you realize that there are a lot of people on the market doing isolation, isolation. But why it’s the approach you practice like pretty a lot better for physique?

Erin: [00:04:02] Nicely I have to say that I practice both methods. I practice like an athlete and I practice like a body builder. That being stated I feel like whenever you practice isolation so should you take a look at again day or a chest day. Individually the muscle tissues may look good however they may not movement collectively aesthetically. As a result of they’re not likely working together. And I feel that when training like an athlete you’re utilizing your whole physique. You’re utilizing power, you’re using velocity and power. And also you’re recruiting a lot more quick twitch muscle tissues. And fast twitch muscle tissue are rounder and fuller and I consider a lot more lovely on stage. Wanting like an athlete is so necessary. So you must practice a bit bit like a bodybuilder in that you simply do need to specialize. As a result of athletes don’t normally have giant shoulders they usually don’t really have the upper lats. And the issues which are mandatory for stage but you must tie every little thing together with that velocity and power work.

Chris: [00:05:00] Right. With all that compound motion and stuff that you are doing. And that’s I feel that’s what holds individuals again quite a bit. They don’t incorporate any of some of that extra dynamic stuff that exhibits your athleticism. It simply some of the actually cool abounding stuff that you simply do or just some of the means your physique moves it’s simply seems more fluid and more sleek I assume they’re just sort of like properly you already know bodybuilding movements are key.

Erin: [00:05:34] And in the event you’re working so much with machines and you’re working so much with time beneath pressure. The muscle tissues do get sure up and so that you start shifting a bit bit extra robotic since you’ve educated your body to maneuver that approach. However I do assume lots of people are scared to get into the athletic actions as a result of let’s face it it’s intimidating. Yeah I couldn’t go proper out and sure once I first started. So it’s a matter of just scaling issues again and starting out at like 60 %. And then transfer up to 80 % of your max. And it’s not a lot I assume it’s not a lot performing like a excessive degree athlete as it’s going by way of these motions the place they’re protected to the place it’s close to your max effort and gauging it based mostly on what you are able to do. And that’s what I might advocate for individuals to get into that.

Chris: [00:06:21] Yeah that’s nice. Everyone knows it takes a whole lot of time for it you recognize for you such as you stated it wasn’t like you just jumped on stage and also you have been like profitable stuff. You had like 10 years of hardcore training behind you and stuff. It just was it was for performing on the monitor and the subject not on the stage however.

Erin: [00:06:52] Properly that’s the other thing too is that each time I speak to individuals about training they’re like, nicely I need to seem like you on stage. What’s your current routine like? Oh nicely I do an hour and a half of cardio, and I do circuit coaching. And I used to be like look in case you watch tv or you’ve got magazine on the web you take a look at particular sports activities. Take a look at basketball players and the way their shoulders look. Take a look at monitor athletes, take a look at their posterior chain. If you wish to look that means then it’s a must to start training that method. Which suggests the steady state cardio goes to have you ever like a marathon runner. Which is skinny fats. And cortisol ranges stress hormones rise and in order that creates a watery look that plenty of rivals get on stage. As a result of they assume more is best.

Chris: [00:07:39] We’re nonetheless learning. Proper. We’re all nonetheless learning you already know. How much in your expertise or no let me back up? How many hours per week would you say are crucial to rework your body? If someone was if somebody came to you I’m positive you’d get questions like this all the time in 90 days like they go from like here to right here. What can be like a hypothetical like every week of training for that individual bearing in mind like cardio and power training.

Erin: [00:08:16] See that’s the thing. Let’s say five to seven hours’ period in every week. And that’s. However you’re crushing it. So that you may need four days every week have been you’re lifting. You do your push-pull workouts so you may need like chest and again day. Opposing muscle teams. You may need a push pull for like arms and shoulders. After which you might have two leg days and then you might have two hiit days. That’s it.

Chris: [00:08:42] Because I feel lots of people they immediately assume it’s like a to look a certain means. It’s two to 3 hours like every day and you already know a thousand crunches. They make it sound like works. Wow! That feels like a miserable expertise.

Erin: [00:08:59] For many individuals it’s. And that’s the onerous thing is that they get to stage. Nonetheless look okay they usually may look pretty good on stage. Specifically the first time around. But then you could have this horrible rebound. Because you primed your physique to either achieve fats or achieve muscle. And most people give up the health club afterwards. Because let’s face it, should you’re spending three or four hours a day in the fitness center you need to give up too.

Chris: [00:09:23] Yeah. I can’t let you realize in life I feel we find that the aspect of experience as I’ve gotten older like less is extra with lots of things and an easier strategy. Which is when it comes to how I really feel like an easier strategy is rather like doing shifting like we did once we have been younger. Simply doing it you already know like youngsters on the playground stuff. They doing all this nice dynamic movement. And then we get seems to all lose it and we stop enjoying bodily. And we just given it is like actual like. I don’t know I really feel like once I watch you practice and the method you incorporate train and your coaching. That you’ve there’s a whole lot of play virtually and it’s satisfying. It’s fun and it’s not about busting your butt. You already know like 10 hours every week doing cardio. Have like oh I burn a thousand calories on the art trainer.

Erin: [00:10:19] Yeah I’ve been there. I’ve tried that route. And it didn’t work for me. I had the footage to prove it.

Chris: [00:10:25] Yeah. In my expertise lots of people I’ve talked with it’s by no means the solely time that ever perhaps carried out additional cardio. Earlier than like proper before a show. Identical to perhaps a number of weeks out.

Erin: [00:10:38] Absolutely.

Chris: [00:10:39] Otherwise their barely doing like a whole lot of steady state cardio.

Erin: [00:10:42] And also you’re using that cardio as one other device. To be able to get lean and that’s the aim. In the event you’re making an attempt to lean right down to maintain your calories excessive. And to burn as many energy as attainable in the health club to do your circuits. Your supersets that sort of thing. Actually hold an eye on recovery between units. In order that’s why I like the push-pull or the whole muscle coaching. As a result of when you’re coaching your again, your chest gets a break. While your training your chest, your back will get a break. However your coronary heart fee continues to be going. And then by protecting recovery to love 45 seconds to get in between units. You’re primarily getting the advantages of cardio and you’re getting the advantages of weight coaching. So it’s like you understand you’re combining the whole lot. And I feel lots of people don’t do it because it’s brutal. Like mentally and physically.

Chris: [00:11:33] Absolutely. Yeah. Yeah you should make people who. The intensity of the work out and the depth is like how close collectively. How much work are you getting completed in a short time period. So these rest durations turn out to be really instrumental and like your success. How many hours every week you’re putting into your train. All proper so shifting on. I need to point out the glutes. As a result of earlier, before we began we talked about glutes earlier once we’re making videos. And we informed you we’ve a program referred to as Unlock your Glutes. It’s grow to be really profitable. And glutes just have develop into just such a well-liked matter in the last I don’t know. I’ve been round health for a long time. It just appears like the last yr or two. Glute bridges and hip thrust and all these things. Anything that we make or speak about it has to do with glutes, immediately will get much more reaction or more interaction. Why do you assume that is? I mean do you discover it in any respect in your finish. No pun meant. Like social media platforms or something like that. Why does the butt develop into so well-liked?

Erin: [00:12:52] I feel it’s been in style for years outdoors of the United States. I keep in mind traveling to the Dominican and seeing women sporting like the singlets. Like the one-piece. They usually have been just doing cable workouts and leg lifts and that’s all they have been coaching. And I keep in mind considering Oh this is ridiculous and now a couple of years later each health club is filled with individuals doing like leg lifts. And you already know the hip thrust of one of these thing. I feel it’s just. I feel it’s sort of nice because everyone loves good spherical glutes. But I feel too for stage for me I need to maintain them in proportion. So you possibly can’t be like Kim Kardashian strolling on stage. Like “Oh butt.”.

Chris: [00:13:35] Right. Yeah there’s there’s an factor I assume like where individuals like how much improvement are they going for. But I feel everybody can agree. You stated women and men alike like a flat butt doesn’t like the aim for anyone.

Erin: [00:13:54] No [inaudible] are only good for breakfast.

Chris: [00:13:56] That’s proper. In order that’s what we discover it’s like looks like a 50/50 interest there. I mean it looks like for every man that’s or if there’s a woman interested it’s like cut up right down the middle. So we truly if anyone listening focused on finding out extra about Unlocking your Glutes. Go to and you may be blown away. And even better than that we’ve got a free five-minute glute exercise that you would be able to seize for free. And that’s the And it’s a free five-minute glute workout which you can seize real quick and that may truly lead to the Unlock your Glutes program speaking about glutes. And it’s superb. We’ve made a few of the greatest movies that we’ve got are in the last yr on our YouTube channel are talking about glutes. You understand simply that the many various methods to coach them and how necessary they are in general well being and every part else. So let’s speak to a newbie individual because you’re all about serving to individuals and that’s what your mission is like getting individuals on the proper path like fitness and health. Now what would you say are the prime three obstacles or struggles that seem commonest and perhaps like what can be your strategies for overcoming those.

Erin: [00:15:31] I feel so far as a newbie goes, setting objective objectives is very important. Lots of people go to the fitness center they usually assume “Well I want to lose weight.” That’s a shifting goal and it’s a aim that’s based mostly on self-judgment. So it’s not something tangible. It’s not something you possibly can take out the measuring tape and measure. So create clear tangible objectives. The second obstacle I might say is gymtimidation. So, the women or the guys who go in and perhaps just do cardio or they stick with the machines because they’re afraid of the free weights. And that is lots of that’s mindset. So tweak your brain just a little bit. Think about going from exercising to coaching should you’re coaching for one thing you then take away lots of these obstacles and it turns into rather a lot easier to enter the health club because you’ve a function. After which I feel the third impediment can be just diving into deep and finding a program that is too complicated to start out. Begin with the 6 primary lifts, your fundamentalists as a result of that may train you proper type. And from those 6 basis lists you possibly can change your grips, change your stance, change price distribution, change the angle, and you have hundreds of variations. So that’s your squat, deadlift, your row, your army press, your bench press and your pull. That’s it. Simply mastered those.

Chris: [00:17:03] Simply grasp these. I do know. And like we stated no it’s so simple or straightforward is the place you must it is best to put all your effort or all your eggs in that basket of those six actions and then simply do the variations. As a result of it is like hundreds of extra. You should use a dumbbell. You need to use a kettle bells. I imply there are machines. It by no means ends. So yeah I really like that. And what’s nice about these actions is there are multi joint actions.

Erin: [00:17:38] Sure. You burn extra calories. Yes, it’s simpler of a workout. Yeah. And you may see them anyplace. I hear individuals say “Oh I don’t have a gym membership. I can’t get in shape.” Nicely [inaudible] and get a couple of dumbbells, resistance bands, and like a yoga mat. Yeah. Go outdoors.

Chris: [00:17:57] That’s it and be consistent. Yeah. And cease comparing your self to every other individual as a result of.

Erin: [00:18:06] I all the time say too; it’s robust as a beginner because you’re aware of the whole lot you do. So that you’ve received your bloopers and somebody on social media is posting their highlight reel. So you’re comparing your bloopers to their highlight reel and loads of social media is smoke and mirrors so lots of people are utilizing Photoshop. They’re taking footage of crazy angles they usually’re weaving this story that’s only a fairy tale. And I know even get me like I really feel like I shouldn’t be intimidated by a lot. But if I spend enough time on social media I definitely begin to feel down on myself. So I can think about simply starting out taking a look at these perfectly sculpted physiques. Nobody is perfect. And you must understand that you simply simply get out there and you’re taking one step at a time. They usually say the grasp of something was once a newbie. You just have to start out and hold going.

Chris: [00:18:58] Yeah. That’s awesome advice. You’ve got one thing arising subsequent month which you’re fairly enthusiastic about. You’ll Africa, South Africa.

Erin: [00:19:06] Sure.

Chris: [00:19:07] And it’s IPB Pro Elite

Erin: [00:19:10] Elite Professional.

Chris: [00:19:10] I know I am going to combine that up. Which sounds actually fascinating and I’m wanting forward to finding out more about it. As you stated it’s like type of brand new.

Erin: [00:19:19] It is, it’s a couple of months previous. Yeah and it’s a worldwide federation. They’ve totally different division. In order that they have bikini however they’ve a wellness division which is type of like a mixture between bikini and determine. And the women aren’t as lean, they’re wholesome. In order that they have this lovely glowing look on stage. There’s body fitness which is how figure sort of used to look a couple of years in the past. So every thing, every division has a extra athletic look.

Chris: [00:19:48] That’s superior.

Erin: [00:19:49] Its exciting.

Chris: [00:19:49] Why do you assume that that typical bodybuilder from you realize just go back what 10 yr I assume for men and women that’s turning into huge time and fashionable, proper. I imply it’s individuals are type of going again to more of aesthetically pleasing physique you understand for each men and women like the class of basic physique for the guys and stuff. Like the massive freaky look has lost a number of buzz you recognize. I imply why we why can we simply get can we just get to the point the place it was just getting like simply acquired ungodly big. Everyone was identical to it’s too much too much.

Erin: [00:20:32] Perhaps and I feel perhaps individuals have been have develop into desensitized to it because when the masks monsters got here out it was like “Wow there was a 300 pound man with a 3 percent body fat.”

Chris: [00:20:42] Proper.

Erin: [00:20:42] How is that attainable?

Chris: [00:20:43] Right.

Erin: [00:20:44] But you take a look at them they usually don’t have a waist. The aesthetics have disappeared and even Arnold stood up and spoke towards it saying they appear to be the beer bottles with arms. So it was the ideally suited. And he stated one thing to the impact of “Mr. Olympia should be someone who walks on the beach and the girls want to get to know the guys really look like.”

Chris: [00:21:07] So and it was dropping and turning into so on nitch. Right. So like. Right. Like Arnold is as huge as Arnold was you understand over six ft tall and competing like 240 kilos. He simply you recognize he was obviously genetically gifted, hardworking, very robust. You already know he really had all of it going for him nevertheless it nonetheless had he had a physique that folks have been needed to see. He was very engaging something to it after which it simply advanced into this like greater is best like craziness. I feel individuals identical to really no it’s just gotten scary huge like. And I’m glad it’s sort of going again this different method. You recognize I’m glad for you because you recognize you get to sort of like this factor that you simply’re going to do in South Africa is certainly extra in line why are you like this.

Erin: [00:22:04] And the approach that I all the time looked at is that in case you go into the fitness center to carry weights with the objective in mind to form your physique you’re primarily a bodybuilder. And the previous couple of years Bodybuilding has gotten a nasty rap since you assume body builder you actually assume like a frigid barbarously something large proper. Actually. We’re all bodybuilders as a result of we’re all making an attempt to enhance our physique with weights.

Chris: [00:22:27] Right.

Erin: [00:22:28] And the new divisions are superb because it provides these individuals a platform. And other people like you and me who need to go on stage they usually need to showcase their work. But I know for me you already know I wouldn’t return to a figure competition as a result of the women in all probability have 20 30 kilos on me and it will seem like who [inaudible]. So it’s good to have totally different divisions for that.

Chris: [00:22:57] That’s great. Nicely I thank you so much for stopping by and giving us a few of your time and I’m excited for you on this as a result of it’s been what four years

Erin: [00:23:06] 4 years.

Chris: [00:23:07] Since you’ve had competition. Proper. That shall be really thrilling like butterflies.

Erin: [00:23:13] Yeah.

Chris: [00:23:14] So it’s been a pleasure to have you right here. The Robust by Design Podcast. First time having you here in the compound

[00:23:22] T

Erin: [00:23:23] Thanks for having me.

Chris: [00:23:23] Yeah it’s been a real pleasure. So with that, Coach Chris talking with Ms. Erin Stern. The coaching like an athlete from the good physique is not any better to talk to about than Erin and we thank her for her time and thank you for listening. Thanks for listening and stay robust by design.

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