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. 

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!!!

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. 

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.   

Putting In The Work Yet Making It Adventurous

 So many influencers today try to tell you this or that and whatever else to get you to buy into their shit. It can be hard for many out there to trust what's being given and how to apply their methods to your goals and daily life. Not saying all are bad, a few out there are top notch, legit and have realistic outlooks on how you can be in better shape when you make the choices to do so or continue in your journey. 

With me, I sure as hell wouldn't call myself an influencer. I do what I can to help others and give them resources to look into from people I've either personally had experienced with or worked with their methods and molded it into my own from their inspiration. The ability to create your own style to suit your life is one of the best things you can ever do. Learn from the very best. You may make mistakes along the way and adjust to what benefits you but as long as you put the work in and make it adventurous, you can make things happen that would never expect.

It can be overwhelming to find the absolute best from one single trainer or author that has the ultimate end all-be all training system. The truth is, that doesn't actually exist. If anyone says differently, it's a sales pitch or it's only for a specific demographic. My style is a smorgasbord of different people and systems that I've taken bits and pieces of and created something that is entirely me. If you're more of the one author/system approach and it works for you, that's awesome and I hope it benefits you greatly. We all have different bodies and work on things that aren't going to always work for the same person so we adjust accordingly. Take control of what is possible for you and expand on it. 

With my training with the sandbag lately, it has taken me to new heights of what hardcore strength and conditioning can be. Hell a few days ago I took three exercises including the Sandbag and did a circuit workout that went more than 30 minutes with the only rest being to check off a set and keep going. That workout made my heart want to explode out of my chest and test my strength & cardio in ways that were different and so intense that I don't know if I want to even top it. My strength has gone up to where I made PRs at the gym I didn't think were possible but they were and proud to have done them but it doesn't change how I keep training. 

When you bust your ass and you're making gains whether in muscle building or strength building regardless of age, things will come to light when you thought it would stay dark. Do what benefits you and help others find their opportunity to create something for themselves. Don't be an asshole and tear them down because they're overweight or wear a man bun or they're weaker than you are, everybody has a journey. Some have let themselves go and need help, others could use a tip or two that can tweak their program and some are just starting out. Make training an experience that people want to continue on and help them find opportunities to make themselves better, this world has enough dipshits and asshats. Be amazingly awesome and keep on kicking ass.   

Step Ups Or Split Squats?

Aren't debates fun? Maybe not presidential debates since it's mainly who's got the bigger dick or brains to "run" the country but when it comes to fitness, debating on a good leg exercise can spark either something controversial or a elementary whinefest of "my dad can beat up your dad" mentality. To it's extent, both have their pros and cons and they work the leg muscles in similar but different aspects to work the lower body.

Now, when it comes to Step Ups, unless you utilize weight or some form of variation, I see it more of a conditioning type exercise because the big objective is to work the cardio effect of the exercise. Maybe not to the extreme level of high reps Bob Backlund does but Step Ups can be a continuous strength movement because you're moving the legs upward in a higher elevated capacity as opposed to walking up a flight of stairs which is only a few inches off the ground. When you're working a step around average of 12-15 inches high, you're utilizing most of the leg muscles (roughly the quads and hamstrings) and working the hips in a longer capacity. Going for high reps isn't easy but it does save pressure on the knees and you can keep going for an extended period of time depending on how many reps per leg. Some do a 3x15 per leg approach but others like myself work each leg to a minimum so we can keep going for sometimes up to a half hour or longer. 

With Split Squats, IMO, it's more of a strength based exercise because whether with bodyweight or even with dumbbells in each hand, you don't have to do a ton of reps to get the effect and it hits a lot more of the quads along with the repeated movement for the knees. You're going to be more sore from these than from Step Ups because although both are unilateral movements, SS focus more on elevating the lactic acid effect in the quad muscles. You can do high reps per leg if you wish but you're not going to feel all that great the next day and you're putting greater pressure on the knee joints than you would with Step Ups.

I utilize both in some capacity although I prefer Step Ups because it works better for my previous leg injuries. When I do Split Squats, I either use my strap to put one foot in and work a few reps that way or do them Isometrically which strengthens the joints and avoids the lactic acid buildup. Split Squats are my least favorite leg movement but I do see the value in them in some form while others are fanatical about them with a love/hate relationship. I would never do one or the other to failure because for one, that can lead to an injury, two, I want to be able to walk upright the next day and not feel like an 80 year old man wanting to die and three, I want to have that strength and lung capacity to keep going without tiring when I need to do something that's important or staying active without being in horrible discomfort. 

Both have their place whether for bodybuilding, sports training, rehab or whatever. Just be smart about how you do them and not let ego get the best of you. Trying to break records all the time will only cause pain and agony, let them be effective so you can stay strong in the long run. If you need more than a couple days to recover from either one, you're pushing too damn hard. Be objective and focus on making both work to your advantage and progress without needing to do a ton of recovery. The most I would ever do for Split Squats would be a few sets of 10-15 per leg and that's it. I'm not trying to go so hard that I can't walk right afterwards, that's just not my thing. For Step Ups, I pick a number I know I can do for an extended period of time and do that per leg and keep going, At the end, I'm able to do on average around 300-500 total in a workout, around 700 in just over 30 minutes and get in 1000 within 41-45 minutes. This works for me and it keeps me in solid condition and be able to hike, ruck, play and other things without gassing out quickly. You always should have some gas left in the tank after every workout. 

So which one should you do? I say go for both in some capacity but if you had to pick just one, do what gives you the best benefit. Either one will. Be amazingly awesome and work them legs. 

A Sandbell Leg Workout That Is Simple But Brutal

 I like to test out different things when I train, find a creative way to do things or get ideas and mold them to my liking. One such idea was combining an animal movement with squats using the 70 lb Sandbell. The idea is to duck walk with the Sandbell for distance and then without putting it down, do squats. 

I tested this out by doing a 5 yard Duck Walk with the bell and then do 5 Squats, rest and repeat. Managed only 3 sets before I just wanted to die, it was that nasty. It's one thing to bear hug and carry something like that like a "normal" person but to be in a full squat and walk in that position and do squats immediately after is a whole other level of crazy. The sheer burn or lactic acid in the legs along trying to breathe with a sandbag to your chest. This type of leg training builds some serious strength and muscular endurance. Add this to your arsenal or just as a stand alone and you'll feel it right away. 

Start out with a lighter weight like a 20-25 lb bag and work your way up, it's not as easy as it looks, the less weight, the more sets you may be able to do, once you get past 50 lb or more, it's going to work you with incredible prejudice because you're not just fighting gravity, you're also trying to coordinate and stay balanced while handling something awkward. It's both a strength and cardio exercise. Not to mention trying to hold the damn thing with your arms and your grip will make you stronger too so you're getting a full body workout.

Give it a go, use a Sandbell or just a heavy sandbag and see how you do. Workouts don't have to be very long and when you do something like this, rest well between sets. If you can do this with a heavy bag without stopping the entire workout, you may not even be human. It's a good challenge if you got the grapes to try.  

70 Pounds Of Fury

 Xmas is right around the corner and this year, one of the cool gifts I got was the 70 lb. Sandbell Pro. I've been wanting to increase the weight from my 50 lber that I've used for years now. It came yesterday and just immediately wanted to play with it. Even to go as far as doing a demo video showing what I can do off the bat including a one arm clean and press. You can view it below.....

I love testing my capabilities and seeing what's possible. With this bad boy that I call Beasty cause that's what it is, the possibilities to build strength and conditioning are only limited by the imagination. Carries, Bear Hugging, Slams, Presses, Curls or whatever I choose to come up can aid in my quest to get stronger. This thing is no joke and it can be a nasty bastard depending on what you do. 

Always said that training is about self discovery and disciplining yourself but also to make it interesting and consistent. Do you have to have a Sandbell, no you can always go cheaper and get a unfilled bag that fills up to 100 lbs and work things that way. I like the bells because they're just different and fun to use. For years now I've slammed, pressed, carried, squatted and other things for thousands upon thousands of total pounds moved and I'm going to continue with Beasty here. Sandbag Training is an old school form of strength training that works and is not meant to be easy. 

There are a lot of things you can do with Sandbells but the heavier you go, the more you prioritize which exercises are important to build strength because you can't do everything with a 70 as oppose to exercises with a 20 or so. It's strength that matters, not for the sake of looking good but to help others and being strong as you age. The older we get, the more reason to stay as strong as possible while still being mobile and flexible. You can be as strong as an ox but if you're stiff as a board and have bad joints, what's the point of having that strength? Not saying to go so heavy you wreck yourself but train to a capacity where you can go without sustaining injuries as much as possible and keeping the muscles, tendons and ligaments healthy. When it comes to Sandbag work, I probably wouldn't work with more than 100 lbs because there's no reason to keep going higher unless you want to challenge yourself. 

Sandbells are a lot of fun and they add a different variety to a training regimen than typical weights like a dumbbell, barbell or even kettlebell. They're safer in most regards and do many things just from one implement plus they wouldn't wreck the floor when you drop them or slam them. They can be great conditioning tools and can build some serious strength especially in your grip and your core. You don't need to be as crazy as me with this heavy of a bell, you can stop at 50 or 20 if you want but Sandbells are a great addition and has a boatload of exercises to choose from for anyone from a complete beginner to world class athletes. Get just one and see what you can do.  

A Dinosaur Style Thanksgiving Workout

In the spirit of Thanksgiving, I thought I'd get in a workout that will build a serious appetite later when me and the wife will visit family tonight. Not just a typical workout I do but one that's in the style of Brooks Kubik's Dinosaur Training. It's nothing special but it's brutal, nasty and really hard. It hits every muscle in the body and all it takes is 3 exercises. You don't need to do tons of exercises that only hit a one or two muscles at a time, just pick a few that hit multiple groups at the same time and go at it hard. In this case, it was using only one implement; the 50 lb Sandbell.

50 pounds may not seem like much, hell it's just a few pounds over a barbell plate right? The main takeaway, this is live weight and it shifts so this isn't just a solid implement, it makes you bust your ass in more ways than one. Sandbag training has been around for ages and has been used by the strongest athletes on the planet. When you work a bag hard, you're hitting the body in places that most conventional training can't even touch. Some guys work with up to more than 200-300 lbs (that's for truly elite powerhouses) but 50-100 can be just as beneficial and tough when you get after it like a madman with a thirst for hardcore training. 

This workout consists of the Clean & Press, Bear Hug Squat & Bent Over Row; it is done in a Tri Set which means you do one right after the other and then rest. Do 10 Reps each exercise and then walk it off getting as much rest as needed for the next set. It'll get you breathing hard quick so you'll want to catch your breath just enough to be fresh for the next round. The more sets you do, the heavier that bag will start to feel. It's very simple but sure as hell isn't easy. I managed 10 full sets of this workout and it was so thrilling for it to be over. I wanted to quit around the 6th or 7th set but something in me wanted to just keep going and really test my mental toughness. If I had to pick an exercise out of the three that made me rethink things, it was the Squats for sure. Around the 4th or 5th set, my legs felt heavy. 

Once it was over, instant relief, a much felt endorphin high and a high level of gratitude for it to be over. What are the benefits of this type of workout? A full blown level of strength and power, a good string of cardio because of doing three exercises back to back, Testosterone and HGH booster, great calorie burner and some serious muscular strength & endurance. Keep it simple but never underestimate what it can do especially when exercises like these with a sandbag has some real carryover into areas of regular life. 

I' am thankful for today, to my readers and to my friends and family. Have a great and wonderful Thanksgiving, eat well and train hard, earn that Turkey and those amazingly awesome sides.   

Flex Friday

 Every now and then, I'll post up my progress and show off a bit of my results. It's never a bad thing to show what you've accomplished as long as you're being humble about it and not act like a dick thinking you're hot shit. It's never easy building muscle and your body reacts differently to various types of training. I'm proud of what I've obtained and doing my best to keep at it. That's all you can do right?

Results are what you've put into it and the outcome is what it is. I've never wanted to really look like a bodybuilder and quite frankly I don't have the discipline to look like some monster out of a comic book, I'd rather look like the old timers or at least a rugged guy that can go if needed. I didn't really start putting on any real muscle till I was in my 20's because as a teenager, I was strong in some things and did shot put and discus but I looked pretty normal and didn't have much muscle to write home about. 

As great as my results have been for me at least, I don't believe I've even peaked yet. For the most part, I just do my best to stay in shape so I can do things with my wife, friends and family like going on hikes without tiring, swim and play with my nephews in Tahoe, chop wood, play basketball, play the animal dice game with one of my nieces, climb stairs without getting blown up, go on walks, being flexible and mobile and other things. I train to enjoy life as much as possible cause this is the only one we have. 

To tell you the truth, it's not easy for me having a picture taken. As long as I can remember, there was a picture taken at every damn get together with my family on my dad's side. From family photos to random moments in time, someone took a picture of it. Most of the time I didn't smile cause it just didn't seem to work in a lot of cases, being self conscious is a bit of an understatement. I didn't start really being comfortable with my pic being taken until about 10 years ago or maybe later when I started showing my results or taking a pic with friends. My smile didn't even really come out until we took engagement photos and our engagement party. Actually now that I think about, my wife was truly the one who brought out my smile. 

When it comes to my results, I do my best to find a good angle and go with it and if I smile, great if I don't, I don't fret about it. I don't have a pretty physique, shit I'd rather look like a prime Arn Anderson or a 50's Dick The Bruiser (names you normally don't see on here). With the weight loss however, I think I've got better definition and my shoulders pop a bit more but I'll take what I can get and keep improving. 

I do love having muscle on me though, I've never been shy of that and it has protected me for a long time, kind of hard to pick on a guy up close who's got some beef on him. I bounced once for a band I knew and nobody tried me, I can handle a mosh pit as much as the next guy and going to downtown Santa Cruz at night when the crazies, hookers, pimps, gang bangers, homeless and junkies were as common as a corona, never once got jumped or robbed and the majority of the time I was walking around with no back up. Around here, it's a lot more subtle and peaceful. Don't have to worry at all cause unless you're in Spokane, WA it's not as nuts as it was when I lived in California. I don't recommend testing any theories though but it's nice to feel safe when you don't look like a bean pole or a guy that seems skittish in a weird neighborhood. 

I believe in training to not always look like a Greek God (if you wish to do that, awesome but no one around this type of blog is looking for modeling jobs) but to train so you can handle yourself if needed and have enough muscle that is tough and not brittle. Strong tendons and ligaments should always be a priority but it's not so bad to have some old school muscle on you either. 

From Isometrics to Dopa Training, Hammer Work and Animal Exercises, there's something you can do to keep yourself in top condition so you can live the best life. Keep being amazingly awesome and train accordingly. Don't forget to punch in POWERANDMIGHT for your 10% Discount at Dopamineo and get some of the best resistance bands on the market today.    

Weight Loss, Animals & Rollouts

 Yesterday I weighed in for the first time since this injury came back and last I checked I was around 248, just a touch below 249. The pain levels vary from a 3 to a 9 depending when it flares up but when I'm in pain, I literally have little to no appetite so whenever I ate, it was when it was at bay enough to eat. That didn't happen a whole lot. I'd be lucky to eat once a day, very lucky to eat 2 meals but they weren't very big. When I weighed in, I was shocked that I lost quite a bit of weight in a short amount of time. It came up at 238.8 lbs and that scared the hell out of me. It was mainly the little appetite I had and the mere fact that I haven't done workouts to maintain muscle mass.

Sometimes things like that give you a wake up call. It's good to lose weight but at the same time when you're in pain and you can barely even eat or walk around long enough to do much, losing weight can suck and not the healthy way to do it. My appetite is slowly coming back but it's no where near what I can normally eat. Regularly, I can eat a good steak and rice or have nearly half dozen eggs with bacon without issues but I haven't eaten any of that and even if I did, the stress prevents me from even finishing my food which isn't good. 

My workouts have been almost nothing but stretches, squatting down throughout the day to ease the pain from walking and occasional animal workouts. The animal training is getting better little by little since I've focused on mainly just moving with technique, coordination and paying attention to my flexibility. I did try to focus on speed at one point but something didn't click yet so I switched to being more methodical, deliberate and just the technique with a slower pace. It started working where I went from doing 7 rounds of a flow (from Movement 20XX) that was a struggle to 12 rounds (5, 5 and 2) doing movements that focused on coordination, flexibility and agility. That animal workout yesterday felt great and didn't feel pain and did some heat and ice afterwards. 

I wanted to try something today that I was hesitant to do since I didn't want to fuck anything up. I wanted to see what I can do with the Ab Wheel and test out my Back & Core Strength. After the first couple reps, it started to feel good, kept going and nothing felt wrong or anything and before I knew it, I did 25 Rollouts in a row. That was enough because I didn't want to push it any further than I had to and it was a good mini workout. Didn't feel pain but I knew where the point was on my back and it was annoying than painful so I took it as a good sign that my strength is coming back even microscopically. 

The thing I really need to figure more out now is being able to sleep decently. Since this whole thing started back up, 4 hours of sleep a night was my luck of the draw and if I was relaxed enough during the day, I would doze off for a bit but not long. It sucks and the thing that helps with recovery mostly is sleep and I barely get that. It is what it is but I'm doing what's possible right now. With this weight loss as well, it may help the recovery process but it's not the ideal way to drop weight and I can't let myself develop atrophy and lose the muscle I worked so hard to build. Hasn't been easy and have had bouts of anger, depression, frustration, doubts and being on an up and down mental state. Just hate it man. 

I hate seeing anyone suffer and it's not living a good life if you're in pain to the point where you alienate yourself from loved ones. I've done it and I'm not proud of it because I can be a very social person. When you have been in such pain that you go into this dark and depressive episode where you don't want help and distancing yourself from the people you love, if you let it go on too long, it becomes something you never wanted. Do what you can if you're in pain but don't let it destroy your humanity. Keep being amazingly awesome and stay healthy physically and mentally as long as you can. You never know what could pop up on you.   

A Performing Arts Degree Unlike Any Other

 What would it be like to go to or learn from a University that not only teaches you how to perform certain feats but gives you the tools to get paid to do it? What would it feel like to bend steel, twist rebar into shapes, rip phonebooks and do other feats that not only blows people's minds but you get to do these things while learning from the very best in the field? What would it be worth it to you to learn some of the coolest feats of strength that has baffled audiences for more than a century?

Mighty Atom

Bud Jeffries

Dennis Rogers

Chris Rider

Lawrence "Slim The Hammerman" Farman

Dave Whitley

Pat Povilaitis

All these men have performed incredible feats of strength that have taken the world by storm but by today's standards, it has become a lost art. From Bending Horseshoes to Ripping Decks Of Cards and turning steel into pieces of beautiful art, you can learn all these things and more from Dave Whitley and others at Strongman University. I've had the pleasure of performing some of these feats in front of people a good few times but never as important as performing with the late Bud Jeffries in the early-mid 2010's. I've done 3 shows with the big man himself performing up here in North Idaho in Coeur D' Alene, Sandpoint & Athol. In the middle of Bud's performances for Anti-Bullying campaigns, he brought me up to show a different type of strength that even he was doing in front of hundreds of kids and their teachers. My feats were mainly ripping a phonebook in half and bending a 6 inch spike while in the wrestler's bridge.

The bending I learned from strongmen like Logan Christopher & Tyler Bramlett but the bridge feat, I took that from John Wood. The phonebook tearing I learned from watching and mimicking Dennis Rogers who had a course on phonebook tearing at one point. I got pretty good at these to the point where I tore a phonebook in half the hard way using sock puppets to make the grip even more difficult to attempt. I've also bend plenty of steel (which you can find in my early videos like this one here). Another feat that I'm very proud of was bending a 6 inch spike behind my head with very little leverage and putting a ton of stress on the shoulders, elbows and wrists. You can view that here.

If you're interested in developing strength that is unique and way out of the norm, come and check out Strongman University and learn from the very best with a combined knowledge of well over 50+ Years in the business. Be a part of a tradition that goes back to the days of Eugene Sandow, Alexander Zass, Slim The Hammerman, Mighty Atom, Edward Aston and many other Vaudeville Style Strongmen. 

Rugged Cardiovascular Conditioning

 I'm always finding ways to test myself and what I'm capable of in terms of Strength, Endurance, Conditioning, Toughness & Durability. Yesterday was one of those crazy tests. It's not just to be strong but to keep that strength for a solid period of time and still have something left in the tank. It's putting yourself into that mindset of having a kickass workout that means something you can use later on.

Since my recovery, I wanted to see how far I can push myself without killing myself. One workout I normally do is a Superset for sometimes up to 30 minutes or more doing carries (either with a kettlebell or the sandbell) and doing Step Ups for building leg strength & conditioning. This time I took a step further by strapping 50 lbs to my body (2-5 lb Ankle Weights & 40 lb Weight Vest) and did a Farmer's carry of my 70 lb Kettlebell 2x and than 20 Step Ups. Did this back and forth for 20 minutes non stop. 

Essentially with the added weight on me, walking with 70 lbs was the equivalent to working with 120 lbs total or 240 lbs all together (Walking the bell in the left and then right hand) in one set. It's tough as hell and really tests your grip, stability and shoulder/core strength. With the Step Ups it was 10 each leg with just the Vest & Ankle Weights. This was to feel as if gravity was really pulling you down or if you were walking in a Gravity Chamber. I think even Goku might've been impressed.

This isn't typical cardio training, you're taking things to another level and seeing how you fair with utilizing strength tools along with not being able to stop as you take on endurance work as well. Combining these two elements at the same time can make someone dangerous and rugged. I'm not saying I'm intimidating or some scary bastard with maniacal tendencies but I do train hard to the point where it might scare off gym rats and the machine loving mirror posers. I train with simplicity and intent which is what training is all about. It's not complicated and it doesn't take long before you feel something. In most of my workouts, I don't ever stop to smell the roses or play little games on my phone as I rest, I keep going and sure I may slow down a bit as time goes on but I always feel there's something left in me at the end. 

This isn't meant to build a beautiful and shredded physique, it's meant to build tough as nails tendons, thick rugged muscle and a strong lung capacity. The workload is not something to take lightly and although basic, it's never easy even without the added weight on you. It's real world strength and conditioning. It's having that Labor Strength and working in awkward positions. I'm not a Blue Collar type of guy and never claimed to be but I do respect those who are (when it comes to work ethic, personality wise, some are just plain assholes while others are badass and amazing to hang out with) and I train that way out of respect and to maintain a level of strength for when I work on yards, hauling furniture, chopping wood and/or moving logs around. 

Train to be useful, not to look pretty. Some women on Tik Tok have videos where there's a voiceover that says "I don't want to strong, like man who look pretty. I want to be strong like bitch that fight bears in the forest" in a thick Russian accent. For guys, we can change the narrative to "I don't want to strong like man who look pretty. I want to be strong like motherfucker that fight lions in the Serengeti." Workouts like these jack up a man's testosterone big time and builds incredible mental toughness. 

Build real strength and muscle, it goes a long way to seeing what you're truly capable of. Keep being amazingly awesome everyone.   

Getting Back Into The Swing Of Things

With some of the workouts I've done since healing up, it's a process of just getting back into things progressively and at a pace that I'm comfortable doing to get back at the speed that I normally can do. Not easy but it hasn't been so damn slow it barely feels like anything. 

I've done the Bear Crawl Sprint Workout (10 on, 20 off for 5 min.) twice now and so far that feels pretty good but may need to cut back on doing it every 3-4 days instead of around 2 days. The loaded carries and step up workouts are getting better; while I was recovering, I would do my 2x sandbell carry and 20 step ups for 10 minutes or just do step ups for 10-15 min instead of the normal 30. Yesterday, I went a full 30 min doing the carries and step up superset, that felt incredible along with some post workout stretching to keep up with maintenance. Today, I tried out my Deck Of Cards Leg Workout of Step Ups & Hindu Squats. Been quite a while since I've done that and just wanted to see what I can do. I didn't have any expectations of beating the deck, so I managed 280 Step Ups & 130 Hindu Squats. That's a huge start in my book and didn't think I'd get that far. Normally, I'll do up to 450-500 Step Ups & 225-250 Squats within the 30 min mark or just over completing the deck.

For those that think I'm lying, here's a video of completing 450 & 225 so I'm quite capable of doing this. 

It's a journey and forming a perspective on healing up and doing what's possible onward until you're 100% at your best. There are days where you may only do a little of something, others you just go nuts with the energy you have. It's also important to be aware however of what your body tells you and not to push further than you have to. It's not a sprint to get back at your strongest or even your best condition, it's a marathon and making sure you're doing the right things and being intuitive. Things will come back when they're ready, forcing it may come back to bite you in the ass. 

That DOC workout is no joke and it will condition your legs like crazy, it just takes little steps to get better at it and consistently beating the deck. That one workout doing 1000 Step Ups and 500 Hindu Squats within an hour made me humble that's for sure and only did that just the one time. As far as that goes, it's one of the most brutal leg workouts you can do and it's only two exercises. How does it go?

2-10 Each Leg or Set of Squats

Face Cards: 10 Each Leg or 10 Squats

Aces: 16 Each Leg or 16 Squats

Jokers: Superset of 25 Each Leg & 25 Squats

Full Deck is equivalent to 500 & 250 Total. You can double the deck to reach 1000 & 500 Respectively or go back and forth between two full decks (Double Decker). Either way, you're working your ass off and let the speed be natural and not try to break world records. If you can blast through it with ease, you might as well be Superhuman. Give it a go if you dare.

In all seriousness, be adaptable and let things flow naturally, some things you may pick up on quick, others take time so remember to take in the journey and you'll never know where you'll end up. Be bold but smart, don't try to break a record every workout, progressively add workload but on certain days go a little light depending on how your body responds and be respectful to the technique and the exercises themselves because if you don't, you'll not like what follows. Kill it and keep being amazingly awesome.

If you're interested in getting some bad ass decks of cards, check these out.

Healing Up Well

 Training to get back to your full strength is never easy and can be frustrating because you're at limited capacity. Some of the simplest tasks can be difficult but you push through because you don't to just lay around and not do a damn thing. With the way my hip has gone, it's healing up pretty damn well. Been seeing a chiropractor and going for a few more adjustments and had a massage yesterday which really loosened everything up.

Little by little I'm doing what is helping with recovery like the Isometrics, Stretching, Step Ups, some Crawling and other things. Yesterday, I did some sledge striking for the first time in a while with my 31 lb Giants Hammer, getting in 120 reps. Could easily do more but didn't want to push it any further than I had to. I felt it for sure but I wasn't in pain (merely discomfort). I expect things out of myself and not to prove how tough I 'am or trying to hide the pain but to progress little by little while being aware of what I can and can't do. Sometimes we push ourselves beyond what we know is right to do and rarely it comes out good, most of the time it ends up biting us in the ass.

It's not just knowing your limits either, it's about understanding them and finding ways to adjust so you can maintain or get better as time goes on. It's easy to act all macho and that pain is temporary and keeping that "pain is telling you you're not dead" mentality but unless it's under severe circumstances, for normal everyday life, there are ways to make the pain worse and add time onto it and not get rid of it completely. Learn the difference between pushing through pain as if your life depended on it and recovering so you can be efficient. 

My hip is getting better to the point where my flexibility is coming back and it's not shooting down my leg so much along with not being able to sit right. When you know things are working, it gets better as time goes on. When it's not working, you need to reassess so you can find the right "formula" for you to recover. Experiment and be aware of what feels right and what doesn't. We all recover differently and it's not a good idea to push the same direction of a method because some things don't work for certain people and injuries and pain tolerance is different. Work with your own style to get back to your strongest again without pain and suffering.

Train to be efficient, don't train to suffer more pain than what you're already dealing with because that could lead to problems not just in the physical but the mental as well. I know what it's like to be in pain but also take the frustration with that pain onto others which is never a good idea cause you might say things in the heat of a moment that can never be taken back. Pain can do a number on us and no matter how much we deny it, it can put us on a path that hurts others along with ourselves in the end. So train to get yourself out of pain so it doesn't cost you more time later. 

Keep being amazingly awesome and have a kick ass day.   

A Few Benefits Of Rucking

Us humans have been doing this particular activity since the dawn of man as hunter/gatherers. Military men and women have done Rucking in order to keep them in shape so they can be as tough as they need to be when all hell breaks loose. A few benefits that everyday people can have when they practice this bad ass type of training....

1. Unbelievable Endurance & Work Capacity

Not the same as weight training as it aids in building endurance while fatigue is at the bare minimum. The overload for Work Capacity helps build a foundation that gradually progresses as you get stronger just like in the gym. Even the late Louie Simmons was a huge advocate for Work Capacity which included multiple variations of loaded carries, sled pulls and other things.

2. Wicked Awesome For Posture

Believe it or not, adding weight can help aid in building a better posture when it's done properly. It strengthens our muscles that are responsible for keeping us upright. This allows the body to stay in that position much easier when removing weight.

3. Powerful Calorie Burn

With recent studies done by the Compendium of Physical Activities, by rucking its possible to burn up to 650 calories within an hour, a massive 300 more calories than just regular walking. If you were to do about 5 hours a week of rucking, that's 3250 calories burned (nearly the equivalent to losing a pound a week alone). 

4. Let The Sun Shine Bright

Being out in the fresh air is always a huge benefit. It lowers stress, weighs down the cortisol levels and heightens Vitamin D and Testosterone Levels. As us guys age, maintaining and balancing our testosterone becomes more crucial. 

5. It's Safe & Pretty Easy To Do

Screw jogging since it's more exhausting than Rucking is. In fact, it may be even more enjoyable and can be done with better consistency. We all know regardless of your goals, consistency is the key along with eating right (I didn't say diet, just eating right meaning better but not completely depriving yourself). Another added benefit is that rucking is actually safer on the joints than regular jogging. 

Where do you start? Well, a good foundation would be to start with wearing about 10% of your bodyweight (say for a 200 lb man, it be a 20 lb Vest or Backpack). Work your way up little by little. Hell, I'm only using a 40 lb vest when I go out on my rucks. You don't need to go around looking like you're carrying a piano on your back, gradually build up until it feels more than enough to walk with. Very few people will ever use more than 100 lbs to ruck with. The only two people I know of who walked with 300 lbs was Bud Jeffries & Steve Justa. You don't need to push it that far, even on a hike, 50 lbs would be more than enough for most people. It's tough as it is and it can give you the workout of your life. If you could go a good distance with 100% or more of your bodyweight, that's pretty damn impressive and shows some serious strength and conditioning. 

Grab the Kensui Weight Vest to progressively load up using weighted plates. The smallest loadable is up to 80 lbs. The heaviest is loadable to 300 lbs. Save yourself a few bucks by using my Discount Code POWERANDMIGHT at checkout to get 10% OFF your order. If you order the 300 lb loadable, this saves you close to a whopping 25 bucks. Have a wonderful day and keep being amazingly awesome. 

The Difference Between Being Euphoric And Being A Zombie

 

The first 3 workouts of my current sprint training program didn't start off on the right foot so do speak. I started out at 10 sprints a session and without realizing it, it just didn't seem right. Something was off especially after the sprints and walking back home. When I did my third session and finally understood what I was feeling, I changed it up and went down a few notches. After each of the first three sessions, I was feeling like a zombie walking home. No energy, walking on fumes and feeling dead inside. It felt like shit and my body didn't completely respond well until I decided to make one change. Reduce the amount of sprints to half of what I was doing and progressively build up to 8-10 again.

When I made this one small change, it became something bigger than the previous three workouts. Cutting the sprints down to 5 not only changed my outlook on the workouts but felt the complete opposite of what I was doing before. I felt that I did enough but still had something left in the tank. I felt a sense of euphoria, that happy energy and bustling with life and vitality. Walking back home felt great and easy. Here's the main difference between the two opposing effects of being euphoric and feeling like a zombie: The feeling of euphoria is like a 70's Hippie in a meadow, just feeling great and high without an ounce of hate or negative feelings towards the world. Feeling like a zombie however; feels like nothing matters, the world goes on but you have no life in you, there's no usefulness and the feeling of no purpose, you just don't give a shit. Your body is moving or being still but there's nothingness as well, the energy feels empty and no sense of vitality whatsoever. 

This isn't just a feeling from sprint training, these can happy during any form of training or having such a long day at work or during work that it either sucks the life out of you or give you a reason to be happy and full of life. To me, training is about having something left in the tank but also feel like there's vigor and power that still runs strong while feeling great at the end. If your workout ends where there's nothing left and there's no life or energy coming from you internally or externally, there's something wrong there. If you're a competitor training for a sport, sure you want to work hard and make efforts to go against the competition but if there's no energy left for when the game even starts and you're just playing without an ounce of vital energy, what good was all that practice for? Practice with the intention of being at your best before, during and after whether it's a workout, training for a sport, at your job or whatever that keeps you being vitally strong. 

Now when it comes to awareness, you should always be aware of your surroundings. When you're naturally high and full of euphoria, you still know where you are and what's going on. When you're high out of your skull and have no sense of awareness whatsoever, that has a very high risk of killing you. Overdosing and things like that is what I can't condone and taking drugs to feel good just isn't right. Be vital and strong in your euphoric state with a solid sense of awareness. Don't go so far that that not only life is sucked out of you but there's no energy and strength left to do anything that it seems like you're dead but still moving. Be amazingly awesome and live with happiness and strength.   

100 Seconds Of Fat Melting Training Like Nazis Standing Next To The Ark

 

Certain aspects of training can be hard as hell and you do the best of what your body allows you. Even with a strong mind, your body is quite capable of more than we give credit but there's always a limit that reaches maximum. In Sprint Training, no matter who you are, your top speed only lasts mere seconds. In those seconds however, you are training your body to tackle fat like Kevin Greene took down quarterbacks; hard, fast and with ferocious intensity. 

Sprints separate the men from the boys and turns them into lean, mean fighting machines nearly as fast as the Flash. You can have your life flash before your eyes and still see what it would be like to go so hard that you are fighting for your life at the same time. Sprints are primal, intense and full of benefits that we often ignore because of the various things that it does or doesn't do. In simple terms, Sprint Training gives off Warrior Vibes.

For 10 seconds at a time, you can imagine many things to make this as intense as it's meant to be: Chasing down somebody, running from an animal, racing your shadow, being a character, being a real life superhuman or whatever you choose to do, make it so you're creating the fastest version of yourself. Those 10 seconds can determine the ability to burn off fat at a rate that's almost unbelievable to comprehend. Now imagine working those 10 seconds multiple times and rest 2-3x as long in order to recover. It's Strength Training in its simplest form; no complicated things to do, no machines, no gym noise, nothing but you and the ground. 

Hill Sprints however make fat burning the ultimate workout that ground sprints doesn't get passed. Even by mere inches, Hills make your ground work better and you take on a whole new meaning to the words "Mental Toughness." This past Thursday and yesterday, I took on a Hill nearby the house and went as hard as my body allowed me for 10 Sprints at 10 seconds at a time. I wasn't always my fastest, but went hard as I possibly could and made each sprint and my recovery count. It's that time of year where flowers bloom, the weather gets warmer and the days are longer. It's time to hit the Hill to really make the most of what you want to achieve in having a lean physique fast. 

Like the Nazis standing and getting melted by an ancient and powerful box, your fat won't stand a chance with Hill Sprinting. Like always, pay attention to form but at the same time, pay attention to your intentions as well. This isn't some climb up a hill and going for a hike, you're going to work at the hardest you can possibly make it for those few seconds of training. Intensity is the key and your will to go hard as if your life depended on it. 100 seconds is all of the time it takes to induce the largest amount of Growth Hormone and Testosterone possible. Be able to breathe better, sleep better, eat more and feel that urge of sexual energy that every guy wants to feel. 

Training this way is only needed 2-3x a week and it's best to start off with a small number of sets and seconds if you haven't done them in a while. 4x8-10 seconds would be a good starting point, that's a max of 40 seconds of work. Each month, add one sprint and a few seconds to progressively get more out of it. Max sprints IMO shouldn't be more than 20-30 seconds and on most days, 10-15 is more than enough. Max amount of Sprints shouldn't be more than 10 because you're training merely to get leaner and stronger, you're not trying to match Walter Payton who did so many damn sprints it's a miracle his legs didn't fall off his body. At full speed may not be more than a few seconds and probably no more than 10. It's very difficult if not impossible to stay at 100% speed for 30 seconds. 

To build a program on Hill Sprints, check out Josh Bryant's 6-Week Sprint Training Guide to get you started. Also check out his Speed Training book.

Be fast, run hard and keep being amazingly awesome. 

An Ideal Look At How To Strengthen Your Structure

 Let's set aside the typical muscle building stuff for a moment and look at the idea of strengthening the body that's unorthodox, old school and forgotten in today's world where you build real strength in your bones, tendons & ligaments. The true masters of this concept aren't your run of the mill personal trainers and gym-goers that go by textbooks more than real experience. The true masters were the Old-Time Strongmen of yesteryear that made strength not only a priority, but a product of health and longevity. 

Believe me it is possible to achieve a level of strength that would make just about any bodybuilder or "influencer" run home and hide under their beds and be able to do so without the use of steroids or PED's. Most of us weren't born with genetic gifts, even me. I was sick when I was little if you've ever heard or read my story and it took me a long time to achieve the strength I've attained but I did it and don't underestimate the fucking fact that you can too.

You see, I tried the dumb bodybuilding workouts and had some decent strength but nowhere near the level I wanted and should've had stupid strength and vitality by the time I was 18-20; I didn't. I didn't understand the real old school ways of Strength Training until I had my accident and started researching everything on how to heal myself. I learned some bad ass stuff from the strongest people on the planet and I got to perform some crazy feats of strength along with building a level of knowledge that is almost lost if not forgotten in today's Gen Z society. Strengthen Your Structure is a product of what the Old-Timers used to build strength that would fathom even strongmen today. 

Just about most training ideals focus more on the muscles than anything else and damn it me and several others have an issue with that. The muscles may grow in size, but does size also equal strength? Muscles and even Strength are just parts of a puzzle that goes beyond what many trainers do today. A major set of keys is to build Bone Strength, the Tendons & the Ligaments as well. It's the structure that holds everything together. Think about the most common injuries; torn ACLs, ripped Cartilage, fractured ankles and hips. With SYS, you can work on training these areas to reduce injuries as much as possible. Although it's not a complete program or meant to be, it can still aid in building a powerful body beyond just good looking muscles.

It builds connective tissue but did you also know it helps aid in boosting your hormones? Think about it, the amount of Testosterone and HGH you can achieve with some of the exercises in this course is incredible and do a better job than what the classic Squat will do. Add in the intensity to "Structure Training", holy shit talk about jacked stimulation. This is partly based on doing Partials as you can use more weight than a full range of motion. 

Back to injury proofing...Because of the great loads you can utilize more than a full lift, this has the high potential if not certain to actually thicken the bone structure. This can aid in avoiding Osteoporosis as we age. These exercises also put you in awkward positions under the load. If you do this consistently in a safe manner of course, you'll be in far more condition and ready to tackle things when you are in those positions. 

If there was a question of how powerful the old-time strongmen really were, this was part of the puzzle in their journey. I've done some exercises where I did a partial press of 405 overhead, partial deadlift of nearly 500 lbs and even rowing a 130 lb dumbbell for multiple reps. They can be brutal. Because of these along with the other things I've done, I've bent spikes, torn phonebooks, slammed tires with a 75 lb sledgehammer and deadlifted a thick handled 125 lb Dumbbell. 

Power up learning from this bad boy and get strength that would make the old timers proud and show what these "influencers" today are missing out on. Keep being amazingly awesome everyone.