Saturday, June 30, 2012

Think You Don’t Have Time, Tell That To Slim

A lot of people say they want to get fit and strong but they tend to have this “I don’t have time” mindset. I understand that some of you have children, work at certain stressful jobs and need to take care of your family, I was raised in a day care when I was young and saw the woman that became my second mother get up every morning at five and kids would roll in around six and some would go to school but the majority stayed, there were between 7-11 kids at a time not including the 4 she has of her own and by the time kids were gone it be almost 7 o’clock at night. That’s a hell of a schedule and doing that for over 20 years takes a toll on you.

 I’ve learned to make time everyday even on days that I don’t feel well because I’m determined to get something done. That’s a cake walk compared to a living legend like Slim The Hammer Man. This man alone starting as a teenager worked in the Rock Corry and smashed rock and stone with a sledgehammer for 12-14 hours a day up to 7 days a week. Why am I telling you this, yes he busted his ass and you’d think he didn’t have time to do a workout? His job alone was a workout in itself but the point I’m making here is after this long and grueling hours at the Corry, he’d still come home have a little dinner and go down to his basement which became legendary as The Dungeon and bent nails, bars, broke chains and worked tirelessly on his trademark and that was Hammer Levering which you can learn about going to legendary strength and look into the feats of strength section on the site.

 No matter how tough your life is or how grueling a schedule you have, if you want it bad enough you’ll find the time to at least some kind of workout. One strongman I highly admire is named Steve Justa and during his early days he worked on hay bailing and worked construction. After long hours he’d still come home and train like a madman because he wanted it bad enough and made an effort. Some of that training even helped him bail hay faster in a shorter amount of time than he did lifting weights and you can learn what type of training he did from my man Bud Jeffries’ DVD set on Isometrics.

 Find something you want to make a goal, start small, and do a little exercise here and there. Taking a walk on your lunch break is a start, when you have had a rough day and need some time alone, before you go to bed, take a few deep breaths to calm down, do a few stretches that should take no more than a few minutes and there you go. Morning workouts are the best in my opinion because you can get up before everyone else does, do some deep breathing and stretching, if you’re into Yoga that’s awesome. Every little effort can make a huge difference in your results. More importantly, have a good attitude and learn to tell yourself that when you do exercise, make it fun and enjoyable. Who knows, your kids if you have any might want to join you, encourage them, it helps bring in more positive energy and gives your mind and body a healthy dose of great motivation.

 I feel that if you keep making excuses to not exercise, you’re setting yourself up for jail from a mental standpoint and not just a cell, you’re solitary confinement where you’re locked up, chained to the wall and you can’t do a damn thing to break yourself free, do you want that to happen, being stuck with the same things over and over and looking at the same boring and unhappy life? One little change and you can make a whole turn around. I never said give up what you have in your life just to exercise, that would make me sound like a prick but what I’m doing my best to help YOU with is that if you want to get in shape, do what you can to make the time to do even if it’s for one minute. Yes you read that right; you can start doing exercises that will take only a minute to do. You can even do certain throughout the day, make it happen for you.

 Having the need to go to the gym is way overrated and it sucks getting there, being stuck in traffic, parking, dressing into gym clothes then you try to find a place to workout and someone else has taken it, you’ve just wasted precious time and I would bet my bottom dollar that at times it takes you as long to get to the gym, park and dress as it is getting the same amount of time as the workout itself. Home workouts are the most valuable places to train because you can listen to whatever you want, use what you have and if you don’t have equipment than check out my buds Matt & Ed’s stuff where you can do exercises anywhere at any time and take as much time as you want and no one would be hassling you and never feeling pressured about using a machine and having some dumb ass give you a hard time cause he needs it too.

 If you can get to the gym, great, do what you can and make it an effort. Small steps can reach big heights and only you can choose to climb the mountain or stay at the bottom, believe me it’s not easy but it’s like what Tom Hanks said to Genna Davis about Baseball “It’s suppose to be hard, if it wasn’t everyone would do it…The hard is what makes it great.” Don’t push it but create a challenge and start easing into it and build from there. You can do it, I believe in you and so does everyone that I’ve worked for, with and trained with do to.  

Wednesday, June 27, 2012

11 Reasons You Must Do Isometrics By Bud Jeffries


Copyright © 2012 Legendary Strength. All Rights Reserved.


Prepared as a Gift for Friends

of Ben Bergman


11 Reasons You

Must Do Isometrics

if You Desire

Strength, Speed and

to be Super Human

By Bud Jeffries


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #1

Help you fix holes in your strength


One thing that’s very important to me is to have a complete strength. When I say that I mean a complete range of strength and endurance, ranging from long term cardiovascular endurance, to short intense endurance, to high maximum strength, to real world strength, to individual muscular strength, to strongman based or non linear type exercises, to flowing exercises, to odd angle strength and everything in between.

 One of the things I found as I began to experiment and look at isometrics more closely is that I was extremely strong in most of these places, but I didn’t feel that my ability to hold weight, especially a heavy weight still. Or even just to hold my body in certain isometric positions wasn’t as strong as it should be. I certainly didn’t have the strength or strength endurance to hold it for long periods of time in those positions.



Hello, I’m Bud Jeffries and I’ve probably done more with isometrics then just about anyone else alive.


I felt like that was a hole or a weakness in my strength, that was something I should correct. That’s one of those things that if you leave gaps it comes back to haunt you. The ability to pick something up once is fine, but what if you have to pick up something heavy and hold it to save yourself or someone else or simply to test yourself for true strength? It is a mental toughness builder, but it’s an actual physical skill that most of us are somewhat lacking in comparatively.

Unless you’ve done a tremendous amount of isometric training you won’t know or be able to express every bit of power that you have in that particular way without this training. Don’t let there be holes in your strength, because it’s easy to have them and miss them and


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it’s easy to not understand that they’re there unless you’ve experimented with all different kinds of strength. This ranges from moving heavy weights fast or slow, to moving extremely light weights fast, to holding light or heavy weights or body positions in absolute still or isometric style training. Isometrics are a great way to train your body and you should be doing it.


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #2

Isometrics add muscle to even me!


Everybody has genetic advantages and disadvantages and I admittedly grow muscle fairly easily, but I’ve been training a long time. I’m a grizzled veteran. I’m not somebody who at the drop of a hat, no matter how hard they train, grows an excessive amount of muscle. Plus, I keep my nutrition fairly lean these days and I’m constantly keeping my weight down and cutting more weight. It’s not easy to put muscle on a frame that’s been through every possible type of strength training war that there is in trying to add muscle. Yet I find it amazing that muscle is adding to my frame and to other parts of my body from using the isometrics training that I’d never conceived of and it’s happening very quickly.

The more and deeper I experiment with some of the weighted variations of isometrics and play with the time period we hold the position, the faster the muscle seems to grow. This is pretty amazing considering it’s happening to a guy with 24 years of training experience who has already trained as hard and heavy as anyone else living and is already a big person. With isometrics training you can quickly add muscle, because of the depth of stimulation you get and at the same time, without a tremendous amount of muscle soreness. I found that it’s extremely effective, much more effective than many of the things I’ve tried in the past, such as exceptionally heavy negatives or certain brutal rep schemes, to really add muscle quickly without much damage or wear and tear. I believe the concentration of effort, for instance one 30-second heavy held isometric is equivalent to very high repetition sets with that same heavy weight, because you can work in multiple range of motions and in strong and weak ranges of motion, you can add muscle extremely quickly.


Both professional strongmen, Dennis Rogers and

Mike “The Machine” Bruce are big fans of isometrics.


Copyright © 2012 Legendary Strength. All Rights Reserved.


Why not fill out your frame and its useable muscle? Muscle that’s conditioned and functional at the same time, which is another huge portion behind the training concepts of what we do. There’s no point in adding muscle that doesn’t have the horsepower to back it up. However these isometrics, especially the weighted ones for heavy and extended holds, grow amazing functional muscles quickly. Experience isometric muscle growth now by making sure you get Extreme Power Isometric Training DVDs today!


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #3

Isometrics turn your strength on


One of the crazy benefits of isometric training especially in the experiments we’ve been doing and the way we apply it is an immediate boost of strength. I’ve been able to demonstrate this with myself as well as in a workshop format and other trainees that I use, in getting an immediate boost in strength.

Why does this happen? I’m not sure you can explain every factor, but here are several. I believe it teaches the body to work in the exact groove that you want to get strong in and it teaches the body to work as hard as possible in that groove either in a specific sticking point or to simply contract harder than normal because you can push through a weight or non-moving isometric style contraction harder than you can with a normal implement. It teaches you to unify your body behind an implement or behind a barbell, dumbbell, kettlebell or whatever you wish to lift and it teaches you to actually use every bit of fiber that you have by being able to forcibly contract.


There are many isometric press variations that can instantly

increase your pressing power.


It’s essentially the same thing you’d get from an overload by turning your neurological system on or opening up the synapses and nerve firing pathways to a much higher level except it can be applied with other implements and very specific patterns. This does some amazing stuff. I’ve watched people press barbells, kettlebells and dumbbells they’ve never been able to lift or press them faster and easier than they’ve ever done. Snatch faster than they’ve ever done, curl faster and stronger, be stronger in jumping, running motions, squatting motions, pulling motions.


Copyright © 2012 Legendary Strength. All Rights Reserved.


It’s a pretty amazing thing because you can apply it to any specific pattern you wish to get better up and you turn the volume up to your muscles messages to how hard they can contract. Once you do that you get stronger, once you get that strength, you can train harder and you get perpetually stronger. It’s a build on top of each other type of exercise. It’s simple and quick to do and can be applied to multiple types of training paradigms for a basic lift or for a totally unusual angle of strength that people have never seen that you can quickly get an immediate strength boost by training them if you just learn how.


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #4

Isometrics make you Faster!


This is a pretty amazing benefit of isometrics that I had known about for a while, but never really deeply explored until I decided to delve into every venue and every possibility that there was in training. It’s convinced me more and more that this is a lacking type of training for many sports and specific activities. Isometrics has gotten a bad rap from a sad historic overview that really didn’t take into consideration the advantage of how powerful this training could be.

I had an experience where I tried to pull a bus, and this is explained extensively in our Extreme Power for Isometrics DVDs, but I tried to pull the bus, however could not move it because of a crazy situation with the ground. I spent a large amount of time pulling isometrically, trying to move what was essentially an immoveable object. We then moved the bus to where I could actually pull the vehicle and I moved it faster than I had ever moved it as though it were literally made of air.

Why? Because I had gained absolute, 100% contraction in the very specific pattern I was using for the feat. I essentially then got stronger, my nerves got stronger, my firing pattern got better and my speed went up. I believe this was because of the nervous stimulation and the total ability for my muscles to reach a higher level of contraction, therefore both strength and speed almost immediately increased.


One isometric drill increased Adrienne’s sled push speed immediately afterwards


I demonstrated this with multiple people at the workshop in Tallahassee and it’s all shown on the DVDs. I’ve done this with other people who train with me privately, with myself and with my son. It’s pretty amazing to immediately be able to get faster in a lift, in a bodyweight movement, in your hand speed for punching power, in grappling, to get faster


Copyright © 2012 Legendary Strength. All Rights Reserved.


in strongman movements, to get faster in sprinting and running movements, all with an almost immediate response. It’s a great way to jump start your speed for other events, for strongman, or for just general training or for competition. There are amazing ways to achieve gains plus its super simple and quick to do.

You owe it to yourself to get the Extreme Power for Isometrics DVDs and it’s something with which you can make yourself lightening fast. I believe it’s one of the secrets to Bruce Lee’s and the Shaolin training with their extreme speed and explosiveness with the ability to jump high, punch psychotically fast. This isometric training for speed is all explored in the DVDs as well. I know it made me much faster than normal with my hand speed. You can achieve this too if you simply learn how to apply it. It’s a simple technique. You just need to watch it done a few times till you understand how to do it and then apply it to yourself. It’s an amazing benefit you can get very quickly.


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #5

It’s probably the only truly sport specific strength work


There’s been an argument within the Olympic lifting, HIT and sports communities, martial arts and weightlifting groups about the efficiency of lifting or training for sport: If you do a specific movement that mimics a sport are you actually going to get a weighted movement or are you going to get better at that sport or is it going to mess up your nerve patterns or your specific technical pattern?

It’s been relatively established that there are a few movements that, because they are similar in nature but not exactly in the sport specific pattern, that they give you a better general ability but not more specific to the sport. It is believed that you must play the specific sport to gain the nerve patterns and ability. That’s why people who grapple or box can hit very hard or wrestle and be very strong in those positions, even if they don’t train much in other strength movements, because they spend so much time at high-level contraction in those specific moves.

They can’t, however, generally transfer that to other arenas. It’s also why some people who’ve gained strength in certain types of strength, especially if it’s done in an isolated training fashion or machine based training, in the weight room but haven’t gotten good on the field or playing mat to improve their performance during the sport. It’s the reason that martial artists, for quite some time, didn’t really believe in lifting weights, because they didn’t see actual improvement in their art.

I believe isometrics can solve much of this problem. It may be, and if you really look at the martial arts from around the world and certain sport training, you’ll see that isometrics are the only way to duplicate a sport specific pattern without messing that pattern up and actually become stronger in that specific range of motion while you get better at your sport in that particular way.

Let me elaborate – If you take a baseball pitcher, and this is a classic example of this specific training pattern, and have him throw heavier weighted baseballs, you do not create a better, faster pitcher. All you do is create a messed up nerve pattern, becoming slower and losing control in the pitching.

If you were to take that same pitcher and train each individual phase of his pitching pattern in the exact motion that he uses with a ball, but in an isometric contraction, not with a weight, but against an immoveable object or force – you can exactly mimic that pattern and force for the body to contract at 100%. Lay every bit of leverage into every piece of that pattern without messing up the pattern, because it doesn’t work at off speeds, you’d only actually be pitching with a regular baseball so there’s no slow down – It’s only actually teaching the body to contract at the very nerve pattern, ranges and speeds without throwing it off.

The same applies to kicking, punching, specific strongman movements, or running


Copyright © 2012 Legendary Strength. All Rights Reserved.


movements. They don’t always get better if you try to mimic them with weights, but if you want to get better at sport specific patterns, figuring out an isometric training program and exercise that exactly mimics those patterns and movement without interfering with the speed of the movement or trying to hold weight in an awkward fashion, can create an amazing sport specific gain.


Yes, with isometrics you could train this exact move without the detrimental slowing

effects of throwing a weighted ball.


This has huge implications for football, throwers, grapplers, boxers, martial artists and in fact has been done for centuries in martial arts. You can get some pretty amazing ideas in how to train this in our Extreme Power for Isometrics DVDs and it’s explained further where can see, first hand, how to do it.


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #6

Isometrics give real world strength


One of the primary experimenters and I believe proponents, as well as someone who has been pushing isometrics forward in the last 30 years is a guy named Steve Justa. In the ad copy for Extreme Power for Isometrics, my business partner Logan wrote, “Learn what the Nebraska Wildman taught Bud about isometrics.” He did teach me quite a bit. I have learned from him and he has done some amazing personal level research and experimentation in that capacity.


Steve Justa, author of Rock, Iron, Steel, is insanely strong and

has done isometrics of all variations over his lifetime.


One of the things he talked about was having a real-world job bucking hay/custom hay baling for farmers in the Nebraska area. If you’ve never worked with hay – it can be tough job, especially if you’re not used to lifting things, lifting and throwing things in weird ways– it’s a very awkward job. Most of the strength in the real world means exactly that – picking things up in an awkward manner, things that aren’t meant to be picked up by humans. It’s why we do strongman training. Steve talked about the very specificity of this job: Picking up different shapes, weights and size bales on unstable surfaces, moving it for longer periods of time all day long.

A man he worked with there had incredible muscular development and muscular hardness from this type of work. Steve was training and doing a lot of heavy lifting at the time and thought he should be able to really man-handle these bales. On a one-to-one basis he could throw a bale as good as anyone else, but he became tired quickly and he just wasn’t able to translate it as powerfully as he thought, considering the power he could apply to balanced lifting exercises. He began to experiment with what he would call “power aerobic


Copyright © 2012 Legendary Strength. All Rights Reserved.


isometrics.” It’s one of the types of isometrics we talk about and one that I’ve experimented with, which is an extended series of time, angles and efforts over a long period of time, moving from body part to body part and muscle to muscle to create both an aerobic effect, as well as a muscular one. Suddenly the hay baling became easy.

Why? Most of the work you do in the real world requires that extended muscular contraction. The task may not be a simple half-second muscular contraction. It requires it in odd angles. It may not be a balanced lifting environment. It may be against something that doesn’t want to be lifted or at a totally disadvantageous angle, but when you learn to apply full power to those angles for extended periods of time you’ll get the amazing aerobic benefit of the right type of isometric. Also if you do it within the way this course is put together, by mixing them with aerobic or other strength exercises making it at least as, if not more than aerobically challenging.

Isometrics is one of the best and easiest ways to build unique, real world strength. It’s the kind of strength that translates to grappling, striking or lifting at many angles, in a way that most people don’t ever have. You see most of the angles you use in grappling are odd angles. That’s why grapplers attack at odd angles to keep you out of your strength and off balance. You can get strong in many different directions.

I had experiences in my life like Steve’s that lead me to strongman training and now to isometrics to being able to conquer a level and angle or a type of strength that I didn’t feel was good enough. That’s why we do this and why you should be using isometrics as well. It’s why you should be learning about them and training them. Make sure you pick up Extreme Power for Isometrics and learn how to get real world strong, to train in angles that no one else does, to train in ways no one else does to have something no one else has which is unconquerable real world strength.


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #7

Great strongmen use isometrics today and have used it in the past


One of the amazing things people don’t really know about, because they don’t truly study the methods of the old time strongman, is their use of isometrics. Strongman has come back into popularity, but even most of the materials that push the old time strongmen today don’t really delve into some of the most awesome methods they used. Most of the old time strongmen were true showmen and they did amazing feats of steel bending and they often trained in very Spartan environments. The effectiveness of the exercises of isometrics lead them to the use of this training method to be a massive part of their regimens.

Alexander Zass was one of the major proponents of this and was considered the “Iron bar bending King.” He escaped from prison camp four times. He used the bars and chains he was in to train isometrically to maintain and even build his strength when he was a prisoner and was really a pretty amazing human being, able to do some ridiculous steel bending feats. He’s just one of the great examples as there are many others inclusive of the Mighty Atom, who is probably one of the best well known today of the old time strongman along with guys like Arthur Saxon and Herman Goerner.


Alexander Zass, the Amazing Samson, supports an steel beam by his mouth. He was one

of the biggest proponents of isometrics and his results speak for themselves.


Many modern strongmen use them today. Dennis Rogers, one of the most well known


Copyright © 2012 Legendary Strength. All Rights Reserved.


strongmen in the world today, is a big proponent of isometrics for steel bending and the type of strength necessary to do strength feats which is also real world strength. I don’t care what anyone says – If you can bend a 12” crescent wrench as easily as a wire coat hanger, you’re freakin’ strong in a very real sense of the expression. One of the things that Dennis has done and teaches to others who want to learn his craft, is isometrics for that kind of training.

Isometrics are used still in the training of powerlifting. I’ve seen Louis Simmons recommend certain isometrics movements such as abdominal isos for improving your squat and deadlift. It’s massively well received in martial arts and grappling circles today and many of the other strongmen you don’t even know do quite a bit. Strongmen such as Aaron MacKenzie, who is in the old time strongman performing world and is known by the nickname, “Mighty Mac.” Aaron is probably one of the closest successors to Dennis from being a smaller guy, but being incredibly powerful and talented at the feats such as wrench bending, card tearing, short steel bending, etc. Aaron told me very specifically once how he trained to be able to do 100 reps of handstand pushups in one day which was one of his goals, by doing 3 positions isometrics of handstand pushups. I’ll share more about that with you at another time possibly in upcoming book on isometrics. Then there’s the man I spoke of already, Steve Justa, who does his own brand of strongman inclusive of the old time stuff and is a massive proponent of isometrics.

That’s just a few and I would name myself in that group. The more I experiment with it the more impressed I get with the isometrics as far as the development and power you can get. If the best people in the world, the strongest guys around, use a technique and it’s pretty wide spread it’s probably pretty smart. That’s why you should be studying about and learning about isometrics. If you want the strength of the best guys in the world, then you have to train in at least some of things that they do. That’s what they do, that’s how they get awesome and that’s how you can too. Make sure you pick up Extreme Power for Isometrics.


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #8

Isometrics are a great fat burning exercise.


This is something that most people have never thought about with isometrics, because they haven’t experimented with the right type or style and they haven’t really been in contact with someone who’s done a lot with isometrics because it’s not a widely known technique anymore. It’s something that was relegated to the past or to simplistic exercises that are for amateurs, but actually it’s a very advanced technique when you do it the right way. The first person I ever heard talk about this is someone we’ve already spoken off who’s had a huge influence in this work – Steve Justa.

When I met Steve in person I was shocked by his leanness and hardness that he displayed for someone who does no conventional bodybuilding, and even though he’s moved toward eating a more natural diet, doesn’t eat anything special at all. However he, like me, was a huge guy, 360+ pounds and rehabbed his body from Type 2 diabetes, back to healthy again with a massive use of isometrics. There’s more to know about this story which you can learn about in the DVDs and Steve’s interview on our site.

He began to talk about it in his book and I never really paid much attention until I started to experiment it for myself. I noticed this fat loss and found it to be an amazing thing. I noticed the other people who really did a lot of isometrics and the parts of their bodies they really hammered with isometrics was very ripped, lean and hardened beyond measure. You can see this demonstrated in Dennis Rogers’ forearms, or Eric Vining’s sides or Slim Farman’s arms or the Shaolin monks’ legs, Steve Justa and now me. You see incredible development in the areas that they really work thoroughly with isometrics and a significant part of it is fat burning. In fact this may be the only style of fat burning exercise that might literally potentially burn sight specific fat.


Are isometrics better then this for fat burning? My answer is YES!


Copyright © 2012 Legendary Strength. All Rights Reserved.


Almost all fat burning is a systemic issue. In other words, when you do exercises, it burns fat preferentially to the areas of your body that are hormonally geared to burn fat and it burns it in an all-over body basis. However if you do isometrics, you will see, and I can wake up and demonstrate this day after day, that the part of the body I really hammered with isometrics would immediately look leaner for the next day and days after. Plus the muscular development would be phenomenal. Steve talked about it being impossible for fat to stay on a muscle that was thoroughly exercised with isometrics and he’s a very lean guy considering what he does! Bruce Lee, as an example, is basically the epitome of super ripped and was a huge proponent of isometrics and I’m beginning to see why.

In this real experiment with myself I’m leaning out more than I ever have, at a higher bodyweight with some amazing results! I think one of the things necessary to do this that people don’t talk about is in an extended isometric. The old school isometrics were often very short and they were great for building power and if you pile up a lot of them it becomes a similar volume effect and does burn quite a bit of fat, but an extended isometric that goes for 30 seconds or 60 seconds or longer or for multiple sets of those seems to have a tremendous fat burning effect.

I believe it’s possible, and I can’t back this up scientifically, but this is my theory – The density of an isometric exercise held for a long period of time is so incredibly demanding on the muscle and so likened to extremely high repetitions, quickly passing through the energy cycles faster than normal exercise into an area that pulls fat directly from a muscle as well as systemically. Nothing is truly isolated or systemic in a fat burning or muscle building standpoint and I don’t mean that, but I believe that the absolute, locked down extended contractions may access fat out of a muscle and pure fat burning for energy hormones, especially because of the differing aerobic pathways it may take as well in a more effective way than other types of training. Whatever the case may be as to “why,” you can demonstrate 100% in the real world that it is a killer fat burner.


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #9

They’re easily adapted for strength and endurance.


Isometric training may be the most easily adaptable exercise you ever do. You can adapt it for specific groove, sticking point or for any particular exercise or any angle you may need strength in. So what do you do to train this? You simply apply a couple of different uses. One of the primary ways I like to do isometrics is in a power rack. It’s one of the only pieces of equipment every actually designed to be used for isometrics, so if you use a power rack you can immediately adapt the weight up and down, set the pins to confine your range of motion to do one of the several types of yielding, holding or extended or max isometrics. You can also change that very quickly, adding weight up and down or changing the range of motion or the time period.

You want to get strong? You do a very hard lock down isometric for short periods of time with as much weight as possible. If you’re not going to use weight, if you use a different exercise, use the maximum amount of exertion you can possibly do. If you want to train better for endurance you extend the time period by adjusting the weight down, extending the time or extending the angle.

Here are a couple of things to think about: Dennis Rogers advocates a 6-10 second isometric with a couple of seconds ramping up, 6-5 seconds at 100% max effort isometric and then another 3-4 seconds at 50% isometric afterward to get the most benefit out of your steel bending isometric or your pure strength builder. That’s close to the all time recommendations from both York and other people who’ve done research on isometrics in regards to the, “how.” 6-12 seconds seems to be the time period for maximum power.

That can be with weight or applying intensity. You can adjust that up and down with the percent of intensity especially if you’re not using a weighted isometric. An amazing thing we’ve been experimenting with is light weight in a power rack isometric, but maintained at max intensity for extended period of time. You literally push away off the pin or hold it and push away to a 2nd pin with a moderate to light weight, driving it as hard as you can and continue that as long as possible. If you do that with a max weight you’ll limit yourself to that 6-10 second phase, but if you do it with a lighter weight you may get into the 30-60 second phase. Then you can mix that with other conditioning exercises or move from isometric to isometric without stopping, going for either long holds or repetitive stacked up short holds that can easily build massive levels of muscular and aerobic levels of endurance. Don’t kid yourself, even though you’re not moving, the aerobics are much more intense than you think both from an actual pathway standpoint and from a lung and heart rate, breathing standpoint.

Another way to jump into this is a the way John Brookfield has used it in hand training styles – To use a non-moving exercise and adjust the weight up and down by changing how you grip or the lever you use on the exercise to go from heavier or lighter in your effort. If you’re using a non-weighted isometric simply go from 50% to 100% effort back and forth, but not stopping the isometric, always maintaining some level of tension just


Copyright © 2012 Legendary Strength. All Rights Reserved.


going back and forth. This is a great way to adapt quickly for both strength and endurance

and it pays in off massive dividends.


John Brookfield, another legendary strongman and proponent of isometric movements.

Are you detecting a pattern here?


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #10

You can work at angles you just can’t reach any other way


One of the things I learned about in strength and have trained, is that there are multiple types of strength and most of the training that most people do, especially in the weight lifting world, is a very balanced type of training. Even if you use implements that have an odd balance such as the kettlebell, it generally tends to be a whole body unified straight up and down, or linear, or an efficient angle. One of the things you learn while experimenting with strength is that in the real world it doesn’t always come at those angles. It pulls you out of line, pulls you into your worst center of gravity, your worst leverage. It’s very hard to train those things safely. Isometrics gives you the ability to do that very quickly, easily and safely.


Bud shows Ryan Pitts of Strongergrip how to build very odd

angle strength. This exercise has to be felt to understand the power.


Its one thing to deadlift and an orthodox deadlift done the right way should be kept close to the body, close to the center of gravity. It’s another thing to lift the weight or actually bring the weight far away from the body such as 6-12” away from the body as you begin to pull it up or further. You may not be able to lift much weight this way, but you can quickly and easily train angles like that with almost no extra set up time or effort by simply pulling against a bar that won’t move, set at different ranges of motion or height to do that. You can also train in a million quick and easy changes to go in and out of your strongest ranges to get those tough to reach angles – The kind of things that are trained in grappling and martial arts all over the world to give you strength in ways where you are generally vulnerable.

You can also train by pushing your arms and legs out to different directions that they don’t normally get pushed to give yourself that protective type of strength. Not something that would hurt you or something you could load safely with other weight, but something that will allow your body to maximize its ability to use its


Copyright © 2012 Legendary Strength. All Rights Reserved.


strength as well as to build its strength in other directions. It’s a simple, quick, easy way to build amazing strength in angles most people never thought of. That’s one of the keys to building super strength. Steve Justa talked about building strength in those minor muscles that you may have no other way of reaching. When you can strengthen every little muscle along the chain then you’ve made those big prime mover muscles stronger. They’re normally limited by the weakness of those smaller muscles and you may not find those in conventional exercises and they’ll limit you in your other array of possible strength quests. He believed it’s why, after extended isometric training, he was able to lift things heavier than normal even though he hadn’t lifted a heavy weight because he’d found a way to strengthen muscles that were rarely or never touched in a regular lifting motion. In strengthening those he opened the gate and strengthened the chain for the big muscles to play. You can get super strong with these isometrics and do it in amazing ways. Make sure you pick up Extreme Power with Isometrics.


Copyright © 2012 Legendary Strength. All Rights Reserved.


Reason #11

Isometrics are Easy On and Can Rehab Your Joints


I spent 16 years trying to squat 1,000lbs and after I finally succeeded I decided to lose weight and get back to a leaner version of myself. I began to experiment with different exercises and started running. Running at 300lbs may not be the greatest thing you can do, but everyone should have that skill. I simply took a mis-step one day and ended up with an injury that has plagued me for several years. I experimented with multiple things to bring it back to health and finally just in the last bit have regained the ability to squat from the bottom position, having all my muscles fire in sequence and feel comfortable about not further damaging the joint.

Two of the exercises I spent an extensive time period working on for rehabbing my knee are isometric holds done in yoga style from Eischen’s yoga (such as front warrior held for extended time), and wall sit isometrics held with both bodyweight and weight. Both of these seemed to build my joints and knee back to where it doesn’t hurt, it stays in line on a regular basis and I can lift things I haven’t been able to for the last three years, because things became stronger.

The isometric exercises don’t bother my knee, which is crucial. I’ve got a lot of miles on me and even though I function better than much of the world, having engaged in thousands of hours of crazy and possibly damaging training, I have little to no damage, because I’ve found ways to stop the problems.


Isometrics are great for dealing with previous injuries.


Copyright © 2012 Legendary Strength. All Rights Reserved.


The isometrics seem to be developing muscle in me in a way that’s extremely joint friendly, to help me get back to full squats that helped me in other ways, such as upper body muscles and working around sore spots or injuries from grappling and other things I’ve done that build those muscles in a way that doesn’t cause pain. Isometrics can be some of the best rehab and pre-hab you can do with many ways to do it and you can train a massive amount of strain, strength, endurance and volume with little or no joint damage and always getting them perfectly aligned for the exercises you want to do. It’s very joint friendly with very little problem for a tremendous amount of pay off in what you can possible get out of the training.


Copyright © 2012 Legendary Strength. All Rights Reserved.


I hope you’ve enjoyed this special report. If you’d like a whole lot more information on isometrics including hundreds of exercises, drills and variations to train with be sure to check out my newest 3 DVD set at the link below.

God bless,

Bud Jeffries


www.strongerman.com/go/isometrics-bb/


Copyright © 2012 Legendary Strength. All Rights Reserved.


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Never Feel Small

Have you ever walked into a certain place or been around a group of people and all of a sudden you feel small (mentally) and felt like being towered over? I have a number of times in my life, in the gym, school mates and others. Feeling short in a negative way debunks your ability to overcome your obstacles, say for instance you were told you can’t be a good parent or you were told that it’s impossible to bend a bar because you aren’t strong enough or even that “there’s no way in hell you’re going to be successful” crap. Being towered over sucks and it’s about time you stepped up to the plate.

 There are those that you tower over physically but for some reason at some point you’re going to look smaller than they are because they got into your head. Being tall or short physically shouldn’t ever be a stressful thing for you, if you understood how to mentally defend yourself against those that take away your energy like a vampire that sucks blood; you will see what it’s like to be a strong individual inside and out.

 Now lets let go of height for a second and look at other parts of the body that are small from the outside and let’s be adults here no below the waist jokes. I’ll admit for a big guy I have relatively small hands and an average size wrist, from the looks of it I shouldn’t even waste my time developing hand strength because come on where are small hands going to get me? Here’s the kicker, I mentally picture myself as if these small hands of mine are not small at all, they’re enormous and can crush anything in their path, because of this one simple little thought of mind, it’s helped me bend steel, rip phonebooks, grab a hold of a heavy weight and lift it off the ground. With a simple thought you can change how your body is moved and how big do you want to feel. Dennis Rogers is another example, for his size he shouldn’t be anywhere near above average strength let alone have superhuman abilities but yet for the world’s strongest man he takes objects and destroys them with ease and how does he do it, by picturing himself being strong and block out that governor within us that tells us to stop before we get hurt.

 In order to mentally tower over your obstacle you have to think as if you were something beyond who you are in a human type form, maybe that’s stretching it a bit but the idea is to put a thought that says “I’m taller, bigger, and stronger and nothing will stand in my way.” You can apply this to just about anything. This method in one way is used by Garin Bader which he calls it “The Power of Zeus” which enables from a strength training standpoint to strengthen your mental powers to generate super strength in a matter of seconds. You breathe with it, you feel it as if it consumes you with power, vigor and vitality. This doesn’t just apply to strength, it can be applied how you talk, how you find that powerful presence that people automatically take notice of and have an aura of vigorous energy. The emotional side can be used as well as how you present yourself with your voice, body language and your emotional content of that power.

 It doesn’t matter if you’re 7’ or 4’  you have the power to channel your thoughts and make yourself feel bigger, larger and more powerful and you can apply it anyway you want but use it as a purpose and not to personally bully somebody, that’s just not cool. Funny thing, I have what I call a second mother who’s one of the most awesome women on the planet and she’s no more than 5’3 so the majority of people (except children she takes care of) towers over pretty easily including her own kids and I tower over her with ease but yet she just has this presence and it’s scary sometimes how within a split second make you feel smaller than a pea. In the end she’s one of the sweetest and inspiring people I’ve ever known but damn she’s good at getting people to her level, it was a wake up call when I was a kid and still true to this day.

 The way you present yourself can make you or break you in any situation you’re in. You put too much or too little of a good or bad thing it’s going to bite you in the ass. Finding that balance is a practice that takes time but the rewards are endless. Your imagination is where it’s at and your body language combined with imagination and action will make the difference between feeling small and feeling larger than life.

Tuesday, June 26, 2012

Combination Training



Doesn’t that almost sound like Cross-Fit? Combining different elements into one method of training? Well, in certain cases you don’t need to lift a barbell than go do pull-ups.

 Creativity starts with your imagination and builds on what you have. I’m telling you from experience and practice, going to the gym isn’t your only option anymore. If you really looked around, you can workout in just about any type of place. If you lived in the woods, you can use nature to make your biggest benefit, tossing rocks, pushing boulders, swimming in the lake or climbing trees. If you lived around an industrial park, you can find little pipes to pick up, lever 2x4s, push-ups on the rails, finding a few rebar and see if you can bend them. Combining different things with what you have can create your own workout without ever touching a barbell or a machine.

 I have been training mostly bodyweight for years now but every now and then I like to use a few things like for instance a workout I did the other day consisted of a towel, Phonebook, my Thor hammer, a 10 pound sledgehammer and my lifeline chest expander. These things alone gave me a hell of a workout, one exercise I did for a combination is holding the chest expander in a one-arm press and with the other hand did swings with my Thor Hammer. In my opinion, books with exercises just teach you a certain type but yet don’t always give you something to combine them with, some do but most don’t so you’re left with “The hell else can I do”, simple, use your imagination and before you know it, you can come up with exercises that can never be found in a book or on a DVD.

 One of the best combos I’m learning right now is combining isometrics with a moving exercise but how does that work? Well remember I told you the about the Chest Expander and the Hammer? You can learn all sorts of combos especially the kick ass stuff here by my man Bud Jeffries. You want to hit as many muscles at once as possible and learning these combos with Isometrics isn’t just building physical strength but teaches how to use your brain from different angles of the left and right side.

 Doesn’t matter if you’re into bodyweight, weights, kettlebells, feats of strength or a combo of all four, hitting your muscles and tendons from as many angles is a key for foundational development as it helps hit sticking points and plateaus and the more muscles being used the better because isolated movements are more prone to cause injury as oppose to multiple muscle groups working to keep your body in unison. Some people see isometrics as isolation but in reality they haven’t done they’re homework very well. Steve Justa once told a story of Bruce Lee holding a 3-5 lb. ball, he’d hold it in his hand and hold his arm straight out, doesn’t seem that hard it’s just a shoulder exercise that works the hand just a tiny bit since the ball is extremely light but here’s where it really gets fun, do it for 8 hours straight, what seems like an easy shoulder exercise will turn into a hard fought battle for the entire body and who’s going to be the bitch at the end of that exercise, you or the ball. Never assume certain things will be easy.

 Remember the phonebook I used in my workout the other day? Well I didn’t rip it in half, sorry to disappoint you because the damn book was wrapped in duct tape from cover to cover and everywhere in between, it was giving to me a few years back from my friend Logan Christopher and ever since I had it I used it to do isometrics to rip up phonebooks for real and to say it’s helped me rip over 1600 pages in one shot would be just the tip of the iceberg. Combining this exercise and moving on to pulling down a tree is just another day at the office for me but it gives me super strength and makes my body feel like a steel rod of one unit of power.

 Using what you have can create endless possibilities for you if you open your mind and expand beyond just a regular exercise. You can turn just about any basic exercise into the most advanced exercise on the planet in a heartbeat, it all begins with your ability to imagine and put it into action. Also put some emotion into it and your results will surprise you by 10 Fold, I’m not joking about that. I have learned the best exercises don’t come from a gym, a book, a DVD or a class, the best exercises come from your own take on them and believe me when was the last time you did a isometric hold while swinging a Thor Hammer, highly unlikely ever. Learn from your own experiences and combine the best you have learned and mold them into something only you can come up with. When you do that, you’ll learn the secrets of true and creative Combination Training.

Monday, June 25, 2012

Make Just About Any Angle Your Strength



The legendary Catch Wrestler Karl Gotch once said that to become strong and agile you always work your muscle from every possible angle. Muscles grow and look larger than life but like everything else there’s a consequence, if you work too much muscle and not enough of your tendons, you will be more vulnerable to injury. Isometrics is the key method not to just hit a muscle from a certain angle but every angle imaginable. Holding a certain position and hammering in only that particular spot will give you a sense of great strength from that position. One of the beauties of Isos is if you hit a spot where you can’t go anywhere else, that’s where you press, pull, squat or whatever to get beyond that position and no matter how you slice it, your strength will skyrocket with enough practice.

 If Isometrics had its own star pupil it would most likely be Steve Justa. This man has got to be one of the most odd ball characters in the entire realm of Physical Culture but yet the way he works his strength and power takes on a whole new dimension both literally and figuratively trust me watch what he does sometime. Out of everything he’s accomplished in the world of Strength, I believe his most treasured wisdom is when he brings up Isometrics. A lot of strongmen credit Isometrics but no one has put them in the same realm as Justa has. His story about his hay bailing and the way he told Bud Jeffries about his dilemma about Diabetes and how Isometrics both saved his life and job is nothing short of remarkable.

 I feel that if you want to accelerate your strength and speed in any sport you do, add in Isometrics and tell me if they didn’t improve your throw or shot or even your ability to kick a ball. Isometrics build positional strength and in sports you need to have a strong position from every possible angle whether its tackling, throwing a football or baseball, shooting a basketball from a long distance or kicking a soccer ball down the field you want to have the ability to be faster than the other guy. Think about this, you’re a pitcher for the New York Yankees; you have a good arm and can throw a hefty 93 mph fastball or a ok 86 mph slider, would you want to increase your speed of the ball by 3 mph on any of your pitches? Be pretty damn sweet if I say so myself and the ball will feel lighter in your hands as if it was the size of an egg, light and strong until it cracks the mitt like speedy Gonzales running into and past a brick wall. Each position you bring the ball as if simulating a pitch from little spots here and there will get stronger to the point where when you throw the actual pitch, it’ll take off like a rocket and the batter won’t realize what the hell hit him.

 Grip strength is the basis not just in sports and the strongman business but in your specific business like carpentry, plumbing, construction, landscaping even a bagger at a grocery store, you need to able to handle things and your hands need a certain amount of strength otherwise you won’t be able to do your job very well. Would you believe that most of your grip strength is mainly isometric? It’s true if you really tested it and if you practice holding an object with your grip for a short or extended amount of time, you’re going to feel it whether you like it or not. For us strongmen, we need grip strength to perform the feats we do, sometimes the things we do don’t always involve the grip but it is practically mandatory otherwise you won’t perform the feats you want to tackle. Bending steel and tearing phonebooks are two of the purist forms of grip strength and like I said before, Isometrics are usually the most credited method for pushing beyond the limits.

 Another form of Isometrics is Muscle Control which is mostly used in Yoga, Martial Arts and Bodybuilding. Contrary to popular belief, muscle heads are pretty smart when it comes to certain things and the way they pose is just unbelievable despite how big they are. Back in the day however, a few guys named Maxick and Otto Arco took this to a level that can never be duplicated again. Their posing was unprecedented and even bringing the little muscles were just off the chain. Check them out sometime on Youtube if you can find them and just watch how they can change from one muscle to the next in heart beat its awesome.

 Now that you’ve read a little more on Isometrics, I think you’re getting a sense that there really are no excuses and you can do this method just about anywhere, if you go to church and pray you can do it, think about it you put your hands in prayer and when you ask for guidance press the hands together hard and tell me you don’t feel a little more energized? You can be in class and press or pull on the desk and you can have no one ever notice it. You can be watching a movie and flex during certain scenes so don’t ever say you don’t have time to exercise because you usually can make the time but it’s up to you to make the effort.

Thursday, June 21, 2012

Getting Mad? Get Out & Train

We all have certain emotions that get to us through stress, certain people in your life and many other things but getting mad and taking it out on the wrong things can lead you to a path of destruction that you will have a lot of trouble getting back from. I have had a bit of temper and it makes me sometimes the biggest ass in the world. Whenever I got mad at something, it drove me to a point where I have put holes in door with one blow of my fist and have thrown certain things at a wall or even have punched my own window and shattered every square inch of glass from one hit. I’m not ashamed to admit this and have paid a price with scars both physically and emotionally. So after a few years of self discovery I wanted to learn to control my temper.

 Anger isn’t always the healthiest thing to have because it could affect your body in ways we can never understand and if you’re prone to high blood pressure it’s as fatal as you can get. Instead of just being angry and going off on someone or hit/smash anything, it’s better to just really walk away and whoever said “Oh if you’re mad just go hit a pillow till you cool off” must’ve been out of their god damn mind because that kind of thing will make things worse for you. One of my favorite de-stressers is just training, getting out and moving around, if you have a tire and a hammer, take it and pound that tire, one teacher showed me what you can do with a heavy medicine ball and just throw it down on the ground until you can’t take it anymore. Stress can make you crazy but doing something productive to channel your rage is healthier than just running around being angry at something.

 I have learned that when you’re mad or angry and you feel like you want to hit something or somebody, might as well be hitting yourself because you’re going to hurt yourself more than taking something out on someone or whatever. You want to find a way to relax and have those endorphins kick in that give you that sense of bliss. If you really want to get a natural high, go sprint on the track or up a hill and see how long it takes you to stop being angry. Sometimes training doesn’t always help, its understandable but that’s one way to help balance your emotions. Another way to balance things out if you get angry is to just walk away, go for a walk and breathe deeply, instead of breathing in anger, breathe in blissfulness and breathe inner strength, if you live near a lake or the ocean, go for a swim or go to your local pool and do a few laps, anything to get your mind off things and be happy with yourself.

 Lashing out in a positive manner can actually help you find what is wrong with your emotions and how you can prevent going into a big rage and turn into the incredible hulk and hurting someone. Sometimes certain people can’t control their emotions so they take meds to calm them down and even that can be harmful on the body itself. There are even people out there who beat the person they love so it’s complicated sometimes. Doing something productive that won’t harm you or others or objects is a great thing to balance out certain problems you may have just use it a safe manner that way it’s a win-win for everyone. I personally have never physically hurt anyone in my life and intend to keep it that way because if I did that I’m no better than a possible murderer so being smart about your emotions is a good practice to learn and use in a safe and healthy manner. Don’t hurt others or yourself.

Monday, June 18, 2012

Follow Blindly With Pride



When you first really learn something, you don’t know what to expect, if you did, learning wouldn’t be that fun or adventurous. When you first learn to walk as a baby, do you research and follow the mechanics, no because you don’t know any better and you learn to do it yourself by putting one foot in front of the other than before you know it you’re off and running. People have this belief that following a certain people blindly without looking into who they are or what they really represent feel that it’s stupid and you don’t know what you’re talking about.

 In the strength training world or in fitness for that matter, we follow all kinds of people, programs, diets, exercises and all sorts of things. Even the “experts” who have big egos try to take down those who don’t believe in their system and that they are blind to what they should really strive for. Hate to break it to you buddy but as cool as your name is on a piece of paper doesn’t make you god among men. Not all people in this industry are like that but it’s very annoying when they give you this B.S about facts and scientific methods that are proven and they expect you to believe them. This is where instead of listening to what they say; find out for yourself what works and what’s proven in your own experiment. Testing the waters is one of the best to learn from.

 When you train, don’t just go through the motions, followyour instincts and find what works for you and when that right program just hits you and you find a passion for it, support it and use it your advantage to what makes that program work for you. I’m not saying go out door to door like a Jehovah’s witness and preach that it’s the greatest thing since the invention of the wheel, talk about it as if to encourage it. Not every program works for everyone, hell I have followed more methods than I care to count and yet I don’t do all of them. I take the very best things I’ve learned and mold them into something that gives me and only me great benefit. I give my insights and encourage those to try it out at their own pace.

 When it comes to following a blind method of training, nothing broke that barrier more than how Slim The Hammer Man became the world’s strongest man for the specialty feats he performed such as chain-breaking, scrolling steel and his trademark, Hammer Levering. An old man taught him the best ways to tap into the mind and go after a feat that just seemed impossible yet made it happen. This was decades before the internet and cell phones, so the only way to do something is just that do it and see where it leads you. In a sense, Slim followed this old man’s methods blindly by just focusing on what worked and didn’t work. He eventually found that itch and developed his own style of training just by experimenting with his own research and look what happens, he became a beast of a legend, sure he hit a few rough patches along the road to success but it didn’t matter.

 There are millions of blind individuals in this world and it’s a shame that they can’t see the world and look into the eyes of the people they treasure the most but not all is lost, sometimes if you watch really closely (no pun intended) those same individuals develop other senses that are more powerful than the gift of sight. The main proven method today is Eco Location where the senses are sought by vibration kind of like a bat in a cave where the method came from. Why am I telling you this? Have I gone off course and just went off topic? The answer is no I haven’t. I’m telling you this because like blindness, when you follow a certain program or experiment with it, you might find some new senses and find that although you can’t tell if it’s going to work, your body will tell you to either adapt or fail. Your mind is very strong, your muscles adapt and your awareness gives you a keen sense of how certain things will play out. When you find that right moment and all that experimentation pays off, you’ll increase these senses and you’ll be able to adapt to that program however you want.

 One of the greatest masters of wrestling Billy Robinson pointed out that in the beginning, you learn, yet in the end you’re still learning. There’ really no such thing as ultimate mastery. If you stop learning and act like a total expert with an ego than you really haven’t learned a damn thing. Mastery is learning how to learn. You never stop finding that key program or exercise or method that keeps you going for life, you develop new things, new ways to come up with what you learned. Also kinds of like Yoda’s quote “You must unlearn what you have learned.”  If you stop learning and not using your mind, how will you be able to know who you really are and what you can help teach others? Teaching is great tool but yet teaching while also learning about yourself gives great insight to how you follow something while others do the same. Following someone blindly isn’t always a bad thing, just make sure you don’t get hurt or end up killing yourself, give it time and if it doesn’t work for you, move onto something else, keep learning and keep building your own senses to what brings you that ultimate high.

Friday, June 15, 2012

Big Muscles Don’t Mean Jack Shit


In every major muscle magazine, you’ll find a minimum of 3 articles that “teach” you how to build giant looking muscles. Come on are you fucking kidding me, most of these guys can’t write a single program that shows any realistic approach to building massive muscles with functional strength. Having big muscles can actually ruin your chances of having success in your exercise program, sure some are genetically built to have big muscles and still find a way to be extremely flexible and very strong. If you don’t believe that then take a look at a couple of muscle bound looking guys I know of.

 In my opinion, if you have 23 inch biceps, so what, sure they look cool and sometimes grotesque but just because you have them, doesn’t always mean you’re a strong dude. What can they really do except look good in a pose down? Big arms can only go so far but when you have strong tendons to go with them that are a whole new ball game. Back in the day when Bodybuilding actually meant something, they didn’t just train to look good on a stage but had superior strength to back it up, one of the very best of them was John Grimek who was by far one of the most massive men of his time actually pulled off some fucking awesome feats of strength such as phonebook tearing, nailbending and tearing decks of cards, I don’t even think he liked bodybuilding that much he just got stupid strong with a mega boy to go with it, next two would be Bill Pearl and Reg Park. All three of them had a powerful physique but yet overshadowed their even greater functional strength.

 Functional strength is essential to everyday life and not always in the gym either, holding groceries, opening a jar of pickles, saving one’s life and even taking up furniture for that matter. Training for everyday functions is a key to your vital success in having a strong body. Just looking good has far more disadvantages than you’d believe, seriously pal, if you have a great body but can’t defend yourself or even please a woman in the bedroom than you got some issues. I don’t care who says it and whoever doesn’t believe it isn’t helping himself very much but sex is the best exercise there is period. Now I’m not all about that, sex alone isn’t the mainstay for a healthy body or even a healthy relationship, there are other factors to be done there but with the right resources and techniques you can learn, you’re in for a hell of a good time my friend. So for my sake, value your body as a strong, functional and healthy practice and you will see certain things come about you didn’t even realize before.

 Big muscles really aren’t good enough to get by on realistic strength and fitness, just because you got a pump doesn’t mean you’re superman. Building strong tendons however, give you that level of strength that you can’t justify on just muscle building itself. It’s more important to build tendon strength rather than building muscle. If your tendons aren’t up to par, your strength is rapidly diminished and your big muscles are going to wear down on you and then who’s the bitch now.

 Bodybuilding from 1900-1960 was the type focal point of physical culture, many guys weren’t that big back then, at best the biggest guy that had a great deal of muscle of him was no more than 220 lbs. and didn’t just have a great physique but had strength that still holds records to this day. From 1960-present day, Bodybuilding has become a steroid infested culture that just lost it pride and joy of being a great physical culturist, not all bodybuilders today do steroids and some have lived long and healthy lives, it’s the habit of wanting more and more and too much of anything isn’t good for your health but yet these dumb fucks don’t give a rats ass to what they do to themselves. Today Bodybuilders are like supermodels, they put so much on themselves, one type nearly starves them to death to have that “beauty” look and the other tries to pack on so much muscle that they deprive themselves of walking like a normal human being and it’s sickening to me.

 To be truly strong, you want to have real muscles that can do things for you in your time of need or do things that give you the most benefit for the muscles you want to build. Muscle building is about learning your body, what can work for your particular structure and how to build the tissues and tendons that hold everything together to get the complete package. If you want real muscles than you need to find the realistic approaches to get them and they’re much closer than you think. Learn and find a way for you to build some raw, functional and some real fucking powerful muscle.