Pros And Cons Of High Volume Training

 Depending on your goals, high volume work can be beneficial and have you building a solid physique. There's nothing particularly wrong with doing workouts that go high up in reps but there are drawbacks just like anything else. High Volume can be time consuming even if you do them throughout the day so it's important to be wise with what you're willing to do. 

Bodyweight exercises are specifically more geared to high volume training since you're using nothing more than yourself as resistance. Doing exercises like Squats, Push-Ups, Sit-Ups, Lunges and others work well for this and they can be done anywhere, anytime. Two distinctive athletes that did well with High Volume in this manner was the Great Gama & Herschel Walker, both excelling in their chosen sports of Wrestling & Football. They were doing repetitions well into the thousands almost daily and had success in that manner. The drawback to this is, not everyone can do thousands of reps everyday and they've got lives that do take up some of their time like work, kids, all kinds of things. These 2 men lived on training and were practicing stuff all the time so when it came to their conditioning, they had to maintain that elite level and not do a whole lot of anything else.

When it comes to weight training, this was more along the lines of bodybuilding from guys like Arnold, Lee Haney, Lou Ferrigno, Robbie Robinson and others who trained more than 3 hours a day along with their diet, maintaining steroid cycles, recovering and other things. For a regular guy, it's not the most ideal but if it helps them and they make that kind of commitment, it can work well in their favor. It takes a different mindset to train this way. Wrestlers are known well for their conditioning and doing rep after rep of calisthenics, weight training, drills and other forms in order to take on incredible extremes. Dan Gable was a master at this and during his coaching career, he pushed athletes in ways that other colleges didn't have. It's the reason he won 15 NCAA Championships as a coach and dominated college wrestling with fierce competitiveness. High Volume work does work in ways we can't imagine.

The cons to doing high volume work in many cases is the risk factor of injury. The more you do, the greater the risk. The other thing is that some who do high volume, aren't always in control of the movements themselves. They tend to screw the form and be explosive which has its own pros and cons but in this case, if you do too many reps that aren't complimentary to the movement, you can cause some serious damage. Doing a thousand squats and push-ups a day can work for a while and some people can get away with it but others have had joint problems, muscle tears, bad knees and shoulder issues due to high volume work. It can take a toll especially if you can't recover enough and you keep doing it over time. Some people go to extremes and think they're fit enough to withstand certain levels of stress. Doing exercises like Burpees in the hundreds is far from anything beneficial other than making some kind of record. There's no value in it that can have you sustain a good quality of life. The exercise itself is very exhausting and works many muscle groups at the same time and has a higher risk factor for damaging joints. Now if you were to do this exercise a couple times a week using intervals that are reasonable, that's more beneficial and less daunting plus there's better form of recovery.

It is important to be wise in order to make high volume work well for you. I do it with exercises like Step Ups, Circuit Training and using the Chest Expander but I don't go so far as to do them for so long its going to burn me out or hurt me which I've learned the hard way. It's not worth your health to do high volume to impress anybody or think you can train the same way as a pro athlete or an Olympian. They go through rigors of training you don't see in the magazines or on the news or sports channels, it's hours upon hours of countless repetition in order to perfect the craft, the majority cannot do this especially for years on end. Be mindful in how you go about it and listen to your body. Some days, you won't always have it and pushing so hard in order to prove something becomes ego training instead of practicality and sustainability. 

The pros of high volume in my opinion is that they can give levels of conditioning and endurance that would put you above many and with the right recovery and having good joint health, it can get you into incredible shape and do things that many can't. Strength lasts longer and you're going that extra mile making things happen. It's just a different level of training, that's all it truly is when you look at the big picture. Many can go long and do well with it but it's not for everyone and that's ok. You do what works best for you and makes you successful. If it's high volume, awesome and keep killing it but don't make it a dogmatic approach and tell people that's the only way to train, that's a sales pitch and more about ego than anything else. 

Updated The Chest Expander

 It was time to toss out one apparatus and get an upgraded model. I've had my Chest Expander since about 2006-2007 and in that time, did many workouts, snapped a few bands here and there and built some solid strength with it. It has been wearing down recently and there was noticeable damage to it. I decided to get the updated model and see what I can do with it. 

Got it yesterday and tested it out. It was so worth getting this fucker because the lock in mechanism kept the bands way more in tact and the handles are longer than the previous version. Because of the better features, it felt more comfortable to handle and I actually felt stronger doing the pulls. With the other expander, I could pull 140 lbs pretty well for 10 reps but start shaking a bit around the 8th rep, with this new one, 12 felt solid and a hell of a lot more stable. 

I love Strand Pulling, it's one of my favorite methods for building strength and developing powerful shoulders. I've tested myself with various amounts of resistance and gotten pretty good around 150-160 lbs. and hit 200 with some exercises but not the gold standard ones like the Hands In Chest Pull. Strongman Kevin Wikse has legitimately pulled 220 lbs resistance in the chest pull. I wanted to see how far I've come and what I was capable of. I filmed a few exercises and they're up on youtube (there's a chest expander playlist I have on there). With the old model, I've now pulled 210 lbs Resistance in an exercise called the Hands Out Downward Pull Behind The Back which I managed 5 reps so that was awesome.

I wanted to take it to the next level and test my strength with the Gold Standard Pull Into The Chest at 210 lbs Resistance. This would put me 10 lbs shy of Kevin's Pull and he's one of the legit strongest men on this planet. I was nervous as hell but you never know until you do it and if you know the type of strength it takes to do this, you know this is not something to be taken lightly. I did and filmed it as proof so you won't just take my word for it. It was incredibly exciting and to put it in perspective, I didn't think in my 20's this was possible because I've seen strong dudes much better than me at this do this so for me it was a pipe dream. In my 30's, I figured it wasn't a priority and it wasn't going to be in the cards for me. At 40, maybe give this a chance, the chances of me pulling it off (pun intended) was not only slim but close to impossible in that specific exercise so what do I have to lose? This was one of the coolest moments in my life of Physical Culture and I hope I've honored those of the past in this method. 

It's a different kind of strength compared to weights and bodyweight training for sure but if you look back on the history of this method of training from the Spring Loaders to the modern day of Resistance Bands, the Chest Expander has been used by some of the strongest and built men in that time from Earl Liederman to John Grimek, Lou Thesz and all the way up to guys like Kevin Wikse, Bud Jeffries, Jon Hinds and others. It is one of the best tools for building incredible strength in the upper body and can build some serious muscle that is functional for the real world, not just in the gym. Never underestimate something like this. 

Give this bad ass piece of equipment a chance, you can take it anywhere because it's so light and small enough to fit in a bag to travel with. Switch to various exercises in seconds and adjust the bands easily. Be amazingly awesome and keep killing it you guys. 

All Hands On Deck: Another Look At Step Ups And Squats

 Training the legs can be done in a variety of ways and some of the best exercises don't always involve weights. Working them with weights have their place and many people have been successful at it. Some of us just go in a different direction in how we keep them going as we move along through life.

As you know, I'm a big advocate for Step Ups and how they are one of the best exercises for the legs you can do. They're not superior to other exercises like squats or lunges but they're also not to be underestimated either. They have a way of creeping up on you and they can be a challenging with the way you can go about it. Some of the best athletes in the world have done them from wrestlers to baseball players and others. Bob Backlund made them a huge piece of his training to the point where he can go as long as he wanted, he was just that crazy. Other wrestlers like William Regal did them and even the real Suplex Machine Taz taught them to his students at his school many years ago (he has it on film). 

When it comes to squats, they're awesome in their own right. Hindu Squats were the exercise that helped me get back into shape after my accident but you already know that chestnut by now. The only time I really do them now is when I do my deck of cards workout with the Step Ups and the numbers vary. They're not a huge part of my training where there are some exercises I find better for me but the squats do hold a place in my heart and when I do them, they're firing. When combined with Step Ups, it's a recipe for some killer leg conditioning, there's no way around that and if anyone says different hasn't fully understood the magnitude of them.

My deck of cards workouts for the legs is combining these two powerhouses to the point where on average these days I'll do 500 Step Ups & 250 Squats respectively and that's within roughly 30 minutes, maybe a little longer but I do the whole deck and it's an incredible feeling afterwards. It's conditioning that matters and utilizing both unilateral and bilateral movements together to form incredible stamina and strength. Training this way is fun, challenging and although you reach the same destination, you never take the same road twice when you do the cards. 

Card Workouts have been around for decades, maybe longer and if anyone truly made that with the best of intentions was Karl Gotch and his system of Squats & Push-Ups. Hell, I've done enough of them to where I did 400 Squats & 250 Push-ups on several occasions, it's brutal. Long ass time since I've done it that way and who knows, one day I may do it again, never say never. The point here is, You want to get the best out of your training and make strides to get a little better but also keep yourself healthy. It's not easy by any stretch and it's not meant to be but you do what is possible and expand on it. You can do it everyday if you want or do it a few times a week, it's up to you but you progress to what your body is able to handle. If you need to back off of it, do so and when you're ready, get back at it. You got this.

When you do the workouts with the cards, start with as many cards as you can possibly do. If you can do the whole deck on the first try, that's awesome, you're ahead of the curve, but not everybody is able to do that. Even I had to build up to it and once I did, it felt glorious. A deck of cards can be deceiving and it will kick your ass. It's one thing to do one exercise for the legs in this manner, it's another when you add one more to it and it's all legs. Be humble and don't think it's just a workout to weez on by, it'll make you think twice and it'll put you down for the count if you don't pay attention. 

Take a shot at it, you never know what you're capable of and it's a unique way of training the body that has incredible perks and benefits. Keep being amazingly awesome and kill it in your own training.    

Upper One Day Lower The Next

 The fun thing about training is the experimenting and seeing what comes out of it. Being an advocate for Isometrics especially Overcoming, it is a method that not only strengthens the tendons and ligaments but also enhances the quality of life as you move through ranges of motion. Yeah sure you're hitting various angles in a single point but as you strengthen those single points that leads to greater range of motion later on, it puts another perspective into play. 

A good routine that helps build that strength can be done almost in a split style; doing various muscle groups on certain days or you can work on doing Upper Body one day and then Lower Body the next. The possibilities are endless. Working on certain muscle groups can help find your weak points from another point of view and hit the muscles hard without spending a ton of time. Although I prefer the 7-12 Second contraction method, you can vary the intensity and length of time however you like or what gives you the most benefit. That's the true secret is what helps you move forward and have a wealth of knowledge that puts you in the driver seat instead of being the passenger. 

Having an upper and lower body split routine can be beneficial because you can hit muscles hard and then rest them while working on the others. You can even make a point of working on say shoulders and chest on let's say Monday, Legs on Tuesday, Back & Arms on Wednesday and Legs again on Thursday. You can then have the option of taking a "rest" day and do some casual stuff or repeat the program, it's up to you. Just remember to pay attention to your body and get a feel for it, you don't want to go into overkill mode. If you need a break, take it, your body, your choice. 

Isometrics in my eyes and in many, is one of the most underrated methods of strength training for a reason. It's not glamorous nor is it easy but it also doesn't sell a whole lot cause all it looks like to the untrained eye is just a hold for a few seconds or longer. Looks too simple and people shrug it off. It's simple but even the most basic holds can test your strength and even show your weaknesses almost immediately. When you utilize Isometrics into a routine, it can make you faster, lift with greater efficiency and hit spots you may be lacking at. It's more than just a stand-alone or add on, it's a next level style of work that gives you tools that bring you into another realm of strength. The type of strength that means something, life saving, the difference between winning and losing, the way you shake a person's hand, your performance in sports and combat. It is an essential part of physical fitness that can't be ignored. 

Learn the value of Isometrics and incorporate them into your life, see and feel what you can accomplish. Keep being amazingly awesome.  

12 Push-Ups That Kicked My Ass

Wow, only 12 push-ups. Can't be that great if that's all you can do. Why not? Some people haven't done any either in a long time or ever, everyone starts somewhere and has their own journey. Granted it also depends on the variations you're talking about. Most likely though, some crazed nutcase might think doing only 12 push-ups is pathetic and they should be doing better. Should they?

Now when I say I did only 12 Push-ups, that doesn't mean I did 12 straight through doing regular push-ups. Come on, after all these years, do you think it would be that simple and easy just to say that coming from me? That sounded a little egotistical don't you think? Shiver at the thought of it. No, these 12 Push-ups were spread out in a span of time that is more than meets the eye. Always experimenting with stuff and seeing how to do simple exercises that are still tough to do but effective AF. 

What did I do that only ended up with 12 of them? Well, first off, I did them on my fists so it manifested more into the tendons and ligaments. Second, it was in a timely manner and third, I made a game out of it to really make things interesting. These push-ups were a minute each. Literally, I would hold the top position for 30 seconds and then hold the mid point position for 30 seconds and push back up, that was it. Truth is, it's not as easy as you may think. These really tackled the little muscles and worked my core like crazy, let alone hitting everything else just to be stabilized.

So how did I make a game out of them? So 9 of these were done while I was playing MLB The Show 24 on my PS5. I would do my set, play one full inning and do another minute of the pushup until I did all 9 innings in completion. The other 3 sets were done prior to playing the game. Some innings were shorter than others cause I out quicker and some were longer cause I just kept scoring so it was a nice little rest. Some sets were tougher than others but I held onto them each and every time. Did this the other day.  

You see, exercise doesn't have to be boring or some crazy chore, it can be be an interesting entity whether it's one big workout, or doing stuff throughout the day. It's good to have discipline and a solid mindset to train but at the same time, you want to have fun with it too. It's a hell of a motivator and if you're a gamer, it helps you stay fit while playing your favorite games. Now I wouldn't recommend playing online against other people cause it's unpredictable and if you pause or leave a person stranded while playing, you lose quite a bit of things but that's for another time. 

Fitness is about discovery, experimenting, being consistent and doing what needs to be done but also get to live a life. Keep yourself moving, it can suck at times but we also can't always afford to lose out the important things in life. Find what works for you and get into it. You might be surprised what you could accomplish. This is just another idea to use and mess around with. You can do all sorts of exercises and create weird yet awesome scenarios and still kill it. Be amazingly awesome and GAME ON!!!

Exercises Throughout The Day To Stay Energized

 Spreading a few exercises here and there throughout the day is never a bad thing. Matter of fact, it's probably better for many than getting one big workout in that takes up some time. Some do like getting in that hour long or so workout either before or after work which is awesome and I applaud you for making that effort, if you enjoy it and it's meaningful to you, keep at it. There are other options though if you need it to save yourself some time.

 Doing a few moves or holds over the course of the day can help you stay strong and fresh for what is thrown at you and getting the most out of it in little bits of time. Even certain exercises that seem basic can be very challenging when done right. One of my favorite exercises believe it or not I like to do for a couple minutes a day along with the other things I do is doing Push-ups either on my fists, palms or using my handles and I would hold at the top for as long as 30 seconds, then go down to about mid point and hold that for 30 seconds, come back up and hold for 15 seconds, mid point for 15 and repeat that 15/15 one more time for a total of 2 minutes without a rest. It's tough as hell but it gets the job done. Picked up that version of push-ups on youtube but do different variations instead of just one (variety you know). 

 Combining dynamic and isometrics is a great way to keep your strength and condition up and keep things flowing. Do a wall sit for a minute or go bear crawl for 30 seconds to a minute, these will add up as the day progresses and it'll feel like you're getting more done than you thought. Micro Workouts are a key ingredient to successful training and it pits you into a style that can be creative using simple moves and holds. Got a way to do Suspension Training? You can do some assisted pull-ups to build strength and muscle in your back or do rows as you advance. Washing dishes? Every few plates cleaned or so, press down on the countertop for 10-12 seconds and tighten the core muscles. Want to work the legs a bit, if you're going up a couple stairs or so, take a step and press hard with the front leg for 5-10 seconds each leg to build strength in the quads and knees. Sometimes the littlest things can create the biggest impact.

 A great exercise for the lower body is the Amosov Squats which I picked up from Steve Maxwell in the case of doing assisted type squats using a counter space, a door or using a Suspension Strap. Go down as low as you feel comfortable and come back up within control. As you get better, get down a little further and slowly build up speed. This builds great strength in the legs and conditions the entire lower body. Some do this to get the blood flowing as a warm up, others for conditioning purposes and to help with building strength in the knees if they can't do squats unassisted yet.

 Build a foundation and utilize your exercises the best way you can. Don't be afraid to experiment with something and don't think for a second that simple exercises are too easy, when you utilize the right tension and timing, they can be crazy tough to do but yet be as effective if you were doing a long workout. A few seconds can feel like an eternity at times. Making even 5 reps feel like 50-100 is a killer way to train. Have fun with them and keep being amazingly awesome. 

Training And Developing A Healthy Neck

 One particular body part many don't realize that is crucial to a healthy life is the neck. It's not just a little bundle of muscles, it's a link between the spine and the brain that makes the big element of nerve function. Neck Training comes in different forms from using machines and weights to doing Bridges, Self Resistance & Mobility Work. I was never a big advocate to do weights or machines for the neck in my own training, I was doing bridges for years and off and on doing Self Resistance Exercises totaling as much as 200 reps a workout. 

Still do bridges from time to time and can still hold the front and back for 3 minutes each if I chose to but mostly these days, I'm geared towards more of the mobility style while adding an isometric component to it along with dynamic movement. I came up with a routine that was inspired by Matt Furey when he put out a video on youtube on how to thicken the neck and clear the cobwebs so do speak. He only put out 2 exercises for the left and right side each or so but I added in a few more and used the concepts of what he taught and made my own routine of it. It's a great routine which involves starting with an isometric element and then moving in the position in a 2 count fashion, move onto another exercise and same thing until I finish off with circles of the neck. Do a 10 count Iso hold and then 10 reps of movement, next exercise, same thing and then just do 10 circles each way for the finish. 

Been doing this routine off and on since May of this year and it's one of my favorites that helps clear my head and/or to strengthen my neck. It's a great alternative for those who can't bridge yet or if they're already bridging and want to do this as a supplement. For me, it takes about 6-7 minutes to complete the full routine. Not long but very effective. One of these days, I'll film it and show you how I do it. It'll be a full routine demonstration and not just little bits to do a 1 min demo. It can be done anywhere, anytime. It's a great routine to start the day and think of it as a routine to help rid of that morning brain fog we get at times after waking up. Nothing hardcore or anything, just a simple thing to help get your head in the game as they say. 

I did mention a little earlier that it could thicken the neck. That might sound a bit far fetched but after doing it for a period, I did gain muscle in the neck that was functional and mobile. It didn't make my neck look like Mike Bruce or anything like that but it did build the type of muscle that was strong yet elastic along with building strength in the nerves. It's not the same as building muscle like a Wrestler or Football Player, it's meant for health and elasticity. A strong neck goes a long way in how it can be life saving and how it could aid in your routine. 

As we get older, strength training becomes more and more crucial and it's not always the quantity of what we do or how much we lift and all that, there's a foundation there for sure but it's more about the quality and the control we have as we progress. We may not be able to do all we did in our 20's by the time we reach 40 or 50, but we sure as hell can slow down the aging process as best as we can to make the quality of life going on for as long as possible. Do what's possible and progress little by little. You don't need to do a ton of reps to make something worth while, sometimes, only a few is really needed to move things along. Stay healthy everyone and keep being amazingly awesome. 

Being Creative In How You Make The Basics Work

 It can distracting AF when you have all the information at your disposal but have no true clue what to do with it. It happens to a lot of people (me included sometimes) but it's important to learn the value of how we process that information by taking bits of it and molding it into our own style. It's not always easy, it's not meant to be, but it can bring greater value to what we want to achieve. 

Having knowledge of the basics lay the foundation to what we can do to move forward. That's the beauty of what training is about, it's the idea that you can use simplistic approaches to what gives you the greatest benefit for your individual needs. Become a master of your domain (channeling Seinfeld IYKYK) and harness a creative entity in how you use the basics. When it comes to fitness and training, people are fixated on certain things and shove all sorts of methods down people's throats. I do my best to not do that but to give you resources that could bring you incredible results because I want you to succeed and get the most for what goes on in your life. 

Not everyone has the mindset to do an hour long workout, some do and it's awesome that they can pull that off and make time for themselves. However; sometimes it's not always an option so if you're short on time, it's important to find what can give you the best out of your time you need to train. It's one of the reasons why I advocate and respect the Red Delta Project. With a series of courses dedicated to making your training effective with basic exercises and with little to no equipment, you can create a workout just about anywhere you wish. With fundamental training, you have the ability to do what works for you with the time you have. 

Books like Suspension Calisthenics, Overcoming Isometrics & others, these build a level of knowledge and wisdom that seldom use even by today's standards. Although some exercises look plain and boring to some people, it doesn't take away the fact that they not only work but have a far greater outlook to how you train for the long haul. You don't need to do 20 sets of every single body part or train for  1-2 hours in order to get results. Hell, yesterday my workout barely lasted 45 minutes if that and I'm feeling a bit of it today. Did 8 exercises that hit just about every muscle from the shoulders down to the legs and did no more than 3-4 sets on each of them. The main focus was technique and tension using only 1-3 movements per muscle group. Here's what I did to give you an idea......

Push-ups x 13, 12, 10

Suspension Curls x 14, 11, 10

Split Squats (Per Leg) x 16, 14, 10, 10

Side Hip Raises (Per Side) x 12, 10, 8

Suspension Squats x 15, 15, 10, 10

Power Wheel Knee Pull Ins x 12, 10, 8

Power Wheel Rollouts x 12, 10, 8

Suspension Incline Rows x 15, 15, 10

Not complicated, didn't take up a ton of time, rested as long as needed for a fresh set and kept things simple and focused on the muscles worked. No jolting or bouncing, no mindless reps and made the exercises work for me. Train for what matters and make the time work in your favor and not against you. Sure I can do far more reps on each of these exercises if I wanted but it would defeat the purpose of what I wanted to get done. Again with the mindless reps, it boils down to intent and what needs to be done to stimulate the muscles. You're not going for world records unless that's your intended goal or you have a goal to do 500-1000 reps of something consistently. Those are all well and good and they work (to a degree) but finding a way to stimulate for growth and strength is utilized in a more condensed but basic approach. I used a countdown method for my reps in the workout above for a reason and it was to create more tension into the muscles I was working to build a greater level of concentration and focus without resorting to going to failure.

The number of reps you do is arbitrary for others but what really counts is how you apply muscle control to those reps that makes the difference in the quality over the quantity. You can make 10 reps feel like 100 if you know the right physical and mental aspect of the control of your muscles. That's the idea of what RDP teaches. It shows you how to control every movement you do so you can get the most out of your workouts in the best amount of time possible. It gives you tools to be creative but also have the best knowledge even at low skill set exercises. Create opportunities to build your body that will not only bring you great joy but also a sense of gratification that you can do amazing things on a basic level. Keep killing it and keep being amazingly awesome.   

4 Animals And 1100 Reps Later

 When you need a pick me up or even the urge to challenge yourself, sometimes you just go with your gut and hope for the best. This morning, I wanted to do some Animal Conditioning and did my Deck Of Cards Animal Workout. Doubled the reps/steps to really sink things in and feel the wrath of the wild. The animals were as follows....

Bear

Crab

Sasquatch

Duck

-The way the deck of cards goes....

Hearts = Bear Crawls

Diamonds = Crab Walks 

Clubs = Sasquatch Walks

Spades = Duck Walks

-Rep Count

King/Jack/Queen = 20

Ace = 32

Joker = 100

2-10 = Doubled

All together, its 1000 total reps. Crazy thing is, I had three jokers in the deck I used so it came out to 1100. A lot of crawling and walking in a half squat and full squat. The only rest was getting up and flipping a card, that was it. For the Animal I did for the jokers it was 100 Steps of the Sasquatch. Walking in that position for a period of time really puts tension in the thighs and works the tendons and ligaments with a vengeance. It's almost walking in a wrestler's stance or a football stance getting ready for a tackle. 

This particular workout hits practically every muscle in the body and you can move in all sorts of directions and revs up your cardio that is unbelievable. Awesome conditioning for combat sports, health, coordination, agility, upper & lower body strength. Doesn't take very long (just around 30 minutes or so) and targets quite a bit of the brain since you need to send the nerves to the muscles to keep them going and stay balanced. It's like a jolt to the noggin along with building lung power. 

Training is an adventure and when you can play like a beast in the wild (even a duck), it makes your workout all the more enjoyable. With a workout like this, it's like a game and you can create the difficulty. Have fun and keep being amazingly awesome. 

Does A Six Pack Really Mean Anything?

 Many would say having a six pack has many benefits and a indicator of health. In a few cases that is true, low bodyfat can be an indicator of health but how low is too low and where does the balance formulate to say someone's healthy? A great six pack shows you've worked hard to build the abdominal muscles and made strides to make yourself look good which by itself isn't a bad thing, however; does those muscles help minimize or prevent injuries as much as possible? Can it take a hit? Is it strong enough to work the Stabilizers? Is it conditioned?

These are the questions I look for when I see those with a six pack. Seen some strong people that look average and seen bodybuilders who can barely walk, plus crackheads have very low abdominal fat and have a six pack at times so where is the line drawn that a six pack meaning something healthy? The truth is, because we're all different, our bodies don't always develop the same way as others but it is important to understand it's not always the abdominal muscles that should be looked at for an indicator of health, it's the entire realm of the Core (abs, low back, obliques) that should give you an idea of how strong it truly is.

Core Strength is one of the true indicators of how healthy a person is. You can have extremely low bodyfat and still have a weak core structure. Being able to twist and turn without hurting yourself gives off some strong vibes there along with utilizing those muscles in how you perform your workouts. The tension vs the relaxation in your performance. Understanding how to brace yourself as you control a movement or hold. Think of Gymnasts, the control over their bodies is one of the most fascinating things about the human structure. The way they can move and hold positions on the Rings, swing on the High Bar, flip in the fucking air during a floor routine or on the vault, its captivating and eye popping. Sure this is sports specific but it doesn't take away the fact that if they couldn't control the way they do things, they would be crippled for life.

The greater your strength is in your Core from a certain POV, the stronger you'll be not just physically but overall. It's one of the reasons I train a lot with Isometrics, Suspension Training, Sandbags, Bands and Hammers....In order to perform these methods well or even to get a pass by, I need to be in control of my Core otherwise I'd be injured a hell of a lot more. Core Strength goes beyond just doing Abdominal Exercises, it's about creating a strong foundation to what is needed for things in life that can be a saver for people. Hauling furniture takes Core Strength, doing Farmer's Carries takes Core Strength even when you're off balance, moving in awkward positions without injury starts with Core Strength. 

Having a strong Core may not always be obvious just on appearance alone, again, you can look like a million bucks but do you have the strength and control that comes with it? That's the true indicator there. Keep yourself strong and healthy and keep being amazingly awesome everyone. 

What Makes Suspension Training One Of The Most Versatile Tools In Fitness?

 When it comes to minimal equipment, it's important to see what can give the greatest benefit for putting the most in your training. Things like Resistance Bands can be very versatile because they weigh practically nothing and can fit into a travel bag easily. That's one of the reasons why I like Suspension Training from the WorldFit Iso Trainer, you can take it anywhere and it easily fits in your pocket basically. When you can have a whole gym that you can take anywhere, there's not a whole lot of excuses to not train and I'm being modest here.

Being able to switch from one exercise to another in the blink of an eye makes training not only interesting but doesn't take a lot of time to get shit done. When you have that at your disposal and courses like Suspension Calisthenics, your entire world is your playground. It may not turn you into Mr. Olympia or some Acrobatic but it can do wonders for your body and mind that you didn't think were possible. Think about it....Being able to channel your creativity into a device that stretches the imagination beyond the core of a typical gym rat. A device that gives you opportunities to better your well-being as well as teaching you how to be your own coach. Not only that, it's AFFORDABLE as hell.

Yes bodyweight exercises are completely free and can be done anywhere and at anytime. You can learn a ton on Youtube and other Social Media that you can't learn in a book, however; it is important to realize that as great as those places are at times, having a knowledgeable course with someone who knows the grind and is fitter than many people his/her age, it isn't hard to find what you may be looking for and that's where I love recommending and teaching you to be aware of who is pretty damn good and who's a POS snake oil numbnuts who's only after your money. 

I understand people need to make a living and it's understandable in many cases to charge people services that cost an arm and a leg because they believe that's what they're worth, even when they look like bean poles or looking like they got inspired by Karen Carpenter's look of Anorexia. There's literally a guy who charges a "collectors" edition for a BOOK for 250 bucks. Paperbacks & Digital Downloads for 400 bucks or 200 for two books. I'm sorry but that's ridiculous as shit and quite frankly, I've seen better quality that was cheaper. This dude is also one of the crudest and sexist guys I've ever come across and doesn't have the balls to see what he's doing to people's hard earned money. Treats people like dirt and hates anyone who isn't fit because at one time he wasn't fit himself, it's Psychology 101, you put out what is a reflection of your own insecurities and shoving people's inadequacies down their throats. The only way that crazy haired and poor excuse of a man stays in business is because people are gullible enough to buy into his bullshit. There are better options folks and you don't have to feel like a loser for it either. 

I'd rather put my faith in a fitness master or knowledgeable trainer that treats people like human beings, gives encouragement and make you feel like hanging with him is one of the most fun things ever. He doesn't treat you like you're worthless, he gives you options and respect along the way without the need to rant on how bad things are and you are a POS. That's what I see in Matt Schifferle of the Red Delta Project. He's one of those guys that makes you feel good about yourself when you think you don't and he doesn't have some kind of agenda to make you feel like his way is the highway and sure as hell doesn't have some kind of ego that makes him hot shit. What he brings to the table is hope, opportunistic in a positive way and makes training interesting and fun to do. Remember the cost of a book in the previous paragraph? Matt's Grind Style Calisthenics Paperback is less than 30 Dollars and has higher quality and knowledge than the other guy's two books combined. With the cost of the WorldFit Iso Trainer, it's still way less than 100 bucks together and you have far more options in terms of exercises than ever and exercises that regular bodyweight styles can't match but can be a great addition to. The cost of the kindle version? Less than 10 bucks. Here's another kicker that really makes me love his work...His Youtube Channel has free workouts and tips that go beyond the books but still have the wherewithal to give you the option and encouragement to get the books. The other guy's channel, doesn't even have the option to comment let alone have the way of learning things from a fitness perspective. Awkward angles, long rants and shoves his ego down people's throats more than a Scientologist Cultist trying to recruit some poor guy. 

What makes Suspension Training one of the most versatile tools in fitness? It gives you the ability to train anywhere, anytime and makes you learn how to control your body from another outlook of bodyweight conditioning. Being serious about getting fit is never a bad thing but it's also important to have fun with it too and you get to play and experiment in ways that make you feel like a kid again. Matt's style of Suspension Training gives you all that and more and is one of the fittest men around today and at 46, he's still getting stronger and fitter. He teaches control and how to apply tension while also being a little quirky and often times nerdy about it but that's what makes him unique and a great asset to the Fitness Industry, he's one of the guys and makes you feel like you can accomplish anything with a little extra. I really cannot say anything bad about the guy, he's likeable and is one strong motherfucker for a bodyweight guy. 

In the wise words of Matt Schifferle....Be fit, live free. Keep being amazingly awesome everyone. 

Isometrics And How It Has Continued To Help My Training

 Being consistent with Isometrics isn't easy but it can make things interesting, especially if it helps with your other training adventures and keeping injuries at bay. One of the things that I will credit Isometrics with is my journey with Pull-Ups. I'm sure you've seen some of the videos by now and yeah there's still some improvement needed but I'm getting better than I was before. That's the beauty of Isometrics, it helps your weak points and strengthens areas needed or to get more strength in the tendons and ligaments so you can do certain things like Pull-Ups and such.

A good portion of my Isometric Routine is pretty basic by sticking with exercises in 1-3 positions doing 7-12 second contractions at a time. In most workouts, I keep it around 20-30 total contractions, sometimes more, other times less but work into the exercises I'm doing and hammer them out. Exercises are mainly, Bicep Curl, 3 Variations of the Wall Sit, Chest Press, Deadlift, Zercher Squat, Shoulder Raises, Overhead Shoulder Press, Hybrid Push-Up and Core Exercises like Hybrid Plank, Side Bends, Hollow Body Flex, Arch Body Flex, Dead Bug Crunch and Side Planks. I switch some exercises around depending on what I'm feeling that day and do them in a various order to go from one to the other. Some exercises I take a breather on but others, I just hit one and then adjust and keep that going until I feel like I need a breather. Not complicated and doesn't take a lot of time but gets a lot done.

When I go to the gym at times with the wife, I'll test myself on some stuff and slap on the Fat Gripz like Pull-Downs, Farmer's Walks, Bench Press or Rows. I'll throw in bodyweight exercises like Dips doing 5x5 and Pull-ups doing sets up to 3-5 and keep it there or do a countdown method. Suspension Training as well like Rows, Amosov Squats, Curl, Push-Ups or whatever I can come up with. Most of the time, I have no plan at all and just run with whatever pops into my head. Keep the reps at a minimum depending on what I want to do. Never to failure and try to keep gas in the tank. Take rest periods as long as needed, plus it helps to pass the time so when the girlie is ready to head out, it pans itself out. 

Because of methods like Isometrics, it has helped maintain my strength and even increased it in some things like being able to pull nearly the whole stack in pulldowns with the Fat Gripz on, Smith Bench up to about 280 with FG's on and so on and so forth. Never feeling sore or even feel like my joints are wearing down at all. They've helped me be in better control when I do movements and harness that mind/muscle connection. At the gym, it feels more like a day off than anything but it's fun and I do get questions from time to time with the FG's but for the most part, I keep to myself, nobody bothers me and every now and then, I'll let someone know they're killing it in their routine. That's really the thing is to cheer each other on and let others know what they're doing is awesome. 

I kind of look at Isometrics as not only the Cheat Code to training but also (in a fun way) like the way the Sith's powers in Star Wars. Paraphrasing a quote from Emperor Palpatine in Episode 3: Revenge Of The Sith "Isometrics is a pathway to many abilities some consider to be unnatural." It's very true from a certain point of view (again channeling my Star Wars nerdom) that Isometrics develops strength that still continues to be studied and learning the concept of what it means to be strong and resilient. It formulates power that can turn your weakest links into something that could be considered superhuman or become so strong that you wonder why you didn't learn this in the first place. In my own training, it is giving me abilities at 40 that I didn't think could keep going from my 20s and 30s along with being leaner since losing the weight. 

Keep at it guys and make Isometrics a part of your training, it does wonders for your body that will help things in later years and give you levels of strength that will give you a quality of life that seems like an impossible dream but can be very much real. Get the course Overcoming Isometrics from Red Delta Project and get yourself a WorldFit Iso Trainer that you can take anywhere and get some awesome training in. Great quality, AFFORDABLE and building a foundation to the type of training that will have you soaring into the stratosphere. 

Getting A Little Stronger And More With The Pulls

 Experimenting has been one of my favorite things to do when it comes to training. Finding ways to get better, get stronger in areas I wasn't strong in and putting on muscle that works in my favor instead of against me. Isometrics is one of the go to methods I've used for years that has been more and more these days helped some weak points in things I've been working on like Pull-Ups and other things. Maybe it's a phase, maybe it isn't even I don't freaking know lol. 

Ever since I hit those 5 Pull-Ups at that Marine booth at the Fairgrounds earlier this summer, something clicked and wanted to see if I can get better. 5 Reps seems to be my plateau but I know I can get stronger. It may be my max reps at the moment but not my total in a workout. As of right now, my best total with the regular pull-ups is 15 which I'm happy with. With Chin-Ups its a total of 32 because in the same workout I did a total of 17 Chin-Ups when I went to the gym that one day which you can see below doing a set of 5 each of the 2 Variations. Not perfect, sure as hell nowhere as good as Jack Lalanne or Matt Schifferle (These are true masters BTW) but got to keep improving right? Isn't that what fitness is truly about, improving little by little?

Pull-Ups were never my strong suit and when it comes to muscle building, they're not the end-all-be-all move to build thick muscles in the back. Some guys can pull it off (pun intended) but other guys can look like a "get that guy a sandwich" type and be "good" at them. If you've ever seen my results, you know that there are other alternatives to building muscle for the back that is still functional and useful. I don't however want to be dogmatic about it because if I did, I would be lying to myself and I'm telling people to work on other things and experiment for themselves what can work. This is more of, what can get me going at this moment in time. 

With The weight loss, the muscle building and the adjustments I've made in my own training, it's something to pursue and see where it leads. Not doing it because it's a Litmus test for the military or something that is required of me, just want to see what I'm capable of. Trying other variations like using the Worldfit Iso Trainer or a Towel to test my grip strength. The towel can be a bitch and it has been some time, like years since I've done Pull-Ups that way but in the video below, I manage a couple that are pretty damn intense but I'm in control and getting my chin over the fists. If I really credit anything that has kept me strong in order to do that it's Isometrics. All those sessions doing 7-12 seconds of intense contractions and muscle control is paying off. I'm not expecting gymnast type results later on, that's not my intention. As a matter of fact, if there's the cream of a crop of an athlete that has dominated the Pull-Up exercise it's either a Gymnast or a Rock Climber hands down. The technique and the muscle control is what makes the Pull-Up great, not just the pull itself. 

It's fun to try certain things even at certain places like at a Park or the gym or wherever. Be serious about what you're getting into but don't be so rigid about it that you can't enjoy the experience. That's what I do my best to preach is that you want to make your training a great experience. You may not always have the motivation to go after it, fuck sometimes my motivation isn't always there but I do what I can and get the most out of what is happening to me in the moment. I may have various emotions going on and I don't want to train for hours at a time but still make the effort to get something done even if its a few minutes. 

If I really had to pick the best methods that have built my back it's Isometrics, the Chest Expander, Sandbags & working with my Fat Gripz. Pull-ups is just another link in the chain and one of the best in training that exercise comes from the Red Delta Project through the Grind Style Calisthenics System. It is by far, one of the top training practices around today and teaches how to utilize alternative equipment that you can take anywhere and work on your exercises. This is something I highly recommend. If anything, this system has been one of my biggest influences on Bodyweight Training and Isometrics.

If you want the most out of your training that is affordable and not some cheap knockoff that is priced higher than Willie Mays' career Batting Average for quite a few of the products "sold" than GSC is right up your ally man. Training should be affordable that has quality standards. Don't get a con artist who sells a 300 dollar book that's easily worth more like 30 or 40 with cheap shit that barely makes anything look believable. That's what I love about Red Delta Project, it sells courses that are reasonable in price, makes others feel inspired to train because of the enthusiasm and positive affirmations along with methods that people can understand down to the smallest detail and channel their own pace. It has expectations for sure but doesn't act like an asshole about it and gives you the feeling of "man I want to hang with this guy" kind of vibe. No ego, no narcissism and sure as hell doesn't rant about how much of a loser people are. It's like a coach that will kick your ass but cheer you on and make you feel good about yourself in the process. It makes the journey an experience you want to have. 

Keep getting stronger everyone and keep being amazingly awesome. 

Why Pulling Movements Are Important

 I'm not talking just pull-ups as if they're the Zeus of Pulling Mount Olympus, it goes beyond that. It's pulling from an overall perspective that is the key thing here. It's not merely a method of training to help with muscle imbalances, it's more on the likes of building grip strength, working with various objects and having the strength to help yourself up or others. Machines, Deadlifts, Pull-ups, Chin-Ups all work to a degree within each other. No one move is superior to the other and no one movement is going to solve all your needs in that area.

When you learn to get better at pulling, you're getting strength that is essential in ways you may not even realize. From my own experiences, I may not be the best at pull-ups but I've done a lot of pulling in my time, more than I lead on. It truly started when I was laid up after my accident and being in a hospital bed was very discouraging. If you've had major injuries or have/are wheelchair bound, you have an idea of what I mean. It wasn't easy for people to lift me in order for me to do what I needed to do so I made it a priority to use what strength I had in my upper body to get myself around which turned to more pulling and dipping. In the hospital, they have those hangers where you pull yourself up to get into a wheelchair or to pull yourself up in order to sit up. I did a lot of those and when I had to get into a car without using my legs, I had to pull and grip on the Car Handle basically with one arm in order to get myself in. One time, I had to get in the passenger seat this way and I said to myself out loud "Come on motherfucker" in order to muster the strength to get in. 

Pulling isn't as big of a priority as pushing is but it is important to understand that Pushing and Pulling is the Yin and Yang to the Upper body and be able to work with both in a synergetic fashion. I like to do Pull-downs, Rows, Pull-ups & Chin-Ups when I train especially when I use my Fat Gripz to really utilize the muscle groups as best as possible to their maximum potential. I love to use the WorldFit Iso Trainer and make it work as a Suspension Trainer, you can do so much with it, the list is only limited to your imagination. From Isometrics to Partials to Full Range as good as can be, this thing can do wonders for your pulling strength. One of the best authors on Suspension Training is Matt Schifferle with his Grind Style Calisthenics Training System. It teaches the true fundamentals of Pulling along with the other chain of muscles so you can build muscle and strength. 

An idea of doing various pulls is a video demo I did where there are exercises such as the Hybrid Iso Pull-Up by strapping a loop on each side of a rack or in this case Monkey Bars and pull yourself up until the strap has you at a stopping point and hold it. This is essentially a 2 For 1 Exercise as pull with with as much strength from an Overcoming POV and you're fighting against Gravity at the same time. Another exercise is a beginner's version of Pull-Up where you squat down and hold onto the handles and then pull yourself up using your legs as assistance but also do your best to focus and use tension on the muscles of the back, arms and core. This version is a great strength builder and puts on muscle in the upper back. The last one is the Hybrid Iso Row where you create a stopping point and then row until you hit that mark and hold it. Hell of a grip and core exercise. 

Work with what's possible and make little bits of progress at a time. Even the tiniest form of progress builds into a monumental goal. I do believe in building strength in pull-ups but it's great to work with the other things together to create really insane pull strength. Pull-ups are a key move but they're not the only ones, do some work with the other exercises and you'll see some awesome results. 

Be amazingly awesome and build strength so when it's needed the most, you can not only lift yourself up but lift up others in need. 

The Toxicity Of The Fitness Industry

 You learn in the world of fitness that many methods work for a lot of people but some things aren't meant for everyone and that's ok. The problem is, there are people out there that prey on others' insecurities and often times trauma in order to make a buck and that's just plain dirty man, it's right up there with some corrupt cops. This is especially hard on women which quite frankly is fucking sad. When you toy with people's emotions, it becomes a toxic situation and that's not what fitness and helping others get in shape is about. 

I may have my opinions on things but at the end of the day, I don't wish anyone harm or do such crazy stuff that it'll affect their life negatively down the road whether it's injuries, brain damage or thinking exercise should be avoided like the plague. Some people are like that and some may be too far gone but that doesn't mean we give up on the rest of the world. Personally, everyone should be able to enjoy their exercise routines or be fitter and healthier little by little each day. The world would be very different but alas, it can be a pain in the ass to try to save or get EVERYONE to do some kind of training.

There are people out there that treat others like shit yet they try to make exercise seem like it's the greatest thing on earth and if you don't do it, you're a loser and a piece of shit. That's what a lot of cultists do, they manipulate a person's psyche and use them as pawns of some scheme in order to "sell their product" to the masses. There are fitness authors that literally have misogynistic views on women and claim to love them while also calling them idiots. It's sick and degrading. They boost their ego by saying because of how fit they are, they sleep with a lot of women and brag that women fall for him like they're god. Hell, one guy calls himself a Habib Porn star, I don't know about you but that's not a great nickname to have and most people shouldn't brag about being a possibly walking VD. That's just my take on it.

Now, there are those out there who do seek attention and put content out that are a bit racy (I'm being modest here) and yeah it doesn't send the greatest message to get people going, maybe some but all you're truly doing is just showing off your T & A, your abs and whatever makes you look shredded. One of the greatest things I learned in almost 20 years of training every single day is that you can look like a million bucks and let's face it, sex sells, has been for decades or longer but like I'm saying, looking like a million bucks may get you going in some areas but if you don't have the strength or the conditioning that is functional and matters most when it's needed, looks will go out the window in the long run. 

If you want to look and feel better, that's awesome and I want you to accomplish those goals, I only ask is that you also learn to be strong and conditioned when the time comes cause looks don't save somebody from a burning building or help others move furniture and sure as hell looks don't always mean you're going to be a stud in the bedroom. People like Tyler Bramlett, Logan Christopher, Matt Schifferle, Melody Schoenfeld, Kirsten Tulloch, Brooks Kubik and others are some of the true masters of what make fitness enjoyable while also taking your health seriously. They don't belittle others like they're so unfit their lives don't mean jack shit or treat their system as their way or the highway, they show what is possible, take methods that have stood the test of time and make it a priority to help others be fit, strong, healthy and help others be better people. 

Some people are so freakishly toxic, you wonder how the hell people follow them? The truth is, people feel the need to belong somewhere, they have become accustomed to certain things like making people feel like crap or were treated like crap in their lives and the volume has turned up as they get older. It's that mentality to lure people into a cult like atmosphere and shower them with hate while increasing their ego and act like they got the bigger dick. Kind of like Hitler or Jim Jones. Trump anyone? 

Another outlook of the toxic areas of the fitness world is the dogmatic approach to a certain method where if you don't believe in a trainer's method or someone's system, then you're the loser and have no business living practically. That's fucked up and not a good image for healthy exercise. Someone's method can work for a lot of people, hell change their way of life completely for the better but it's not the end-all-be-all. No one method is. It's the preying on gullible people to brainwash them into believing that a method of training is the ultimate thing to the point where they will argue and fight you (at times literally) in order to show that their way of training is best. Crossfit is right up there, I'm not saying it's the worst of the worst, many people benefitted from it but it has more cons than it does pros and it's not sustainable for long term health. HIIT is another one. This is where it can be a conflict because I practice the method myself, however; I treat it like it is an option and not some method to put up on a pedestal, trainers take that style of training way too far and not give people enough time to recover and teach people to go more than 4 days a week depending on the type of exercises, timing and rest periods.

It is difficult to find trust in a method or series of methods that doesn't come off as some guy acting like an asshole and treating others like dirt or put them in some negative category. I've called guys out on it and they have trouble fighting back at me and have written articles about me saying some crazy shit. Some of it is creative, often dull as hell. Hell, one guy tried to tell people about something about fitness and what protocols to use in order to be a real man or some shit; I went on to tell him the real deal and all he did was say I look like I couldn't do 5 Push-ups. I showed him a video of me doing 5 Push-ups but on six fingers and after that...Crickets, couldn't make one single comeback but he was cool about it and thought "ok, he got me on that one". 

It happens but when it comes down to it, don't be a toxic dick. Do what you can and help others as best as you can. There's going to be trash talkers and those that try to call you out every now and then, just don't get so caught up it becomes of web that you can't get out of. Trust me, I've been there and it's not pretty. Learned some lessons and they're part of the journey. Make training an adventure, look at methods from another perspective and use your imagination. Be amazingly awesome.