Keeping It Simple Works Period.....

In the modern gyms today you have to do this for triceps, biceps, quads, hams, calves, chest ect. ect. Unless you're in rehab why the fuck waste your time with individual muscle groups. Excuse the language but sometimes some trainers just piss me off because not only are they teaching a client the wrong thing but at certain can even get them injured and even some trainers tell you to do as many as 20 or more exercises for 10 different muscle groups to get a full benefit in exercise.....Bullshit. Whether you're a weight lifter, bodyweight enthusiast or a strongman the very best program you can do is a simple one. Now that doesn't mean easy, simple and easy are two different things.

Yes in some cases you can do 20 or more exercises in a workout but each one hits the whole body in a different fasion and my favorite form of training is doing energy drills. Work the joints in various places from your neck to your toes and with the right amount of time and being smart you can do all the exercises in either 5 min. or an hour. Now a real simple program for a weight lifter really is only no more then 5 exercises total doing presses, pulls, squats and rows. This works the whole body and you can do it in less then 20 min. max. Now people buy into that bullshit senerio that they need this for that muscle and that for that muscle and its just plain stupid. Back in the golden age of physical culture before steriods was huge and supplements were "the way" of the future you had men and women busting their asses working on basic lifts and full body calisthenic work. Some of them did a combination of both like George Hackenshmidt and Otto Arco. Both men were strongmen in their own way but both used bodyweight and weightlifting and they were so basic its stupid.

For a simple Bodyweight Program its usually around push-ups, squats, sit-ups and pull-ups. You really don't need much more then that but supplement exercises like muscle control and self resistance can help build certain muscles bodyweight exercises cant touch. It doesn't matter what people say in my opinion basic exercise is the best way to go. Here are a few places to pick a plethora of exercises and only need to master a few of them. Personally you can do exercise throughout the day or in one big workout choose only 5-7 exercises and go for no more then 20 minutes. It saves you time, gym fees and gives you complete freedom.










 
Ultimate Bodyweight Conditioning - Squats
 
Ultimate Bodyweight Conditioning - Push Ups
 
Advanced Bridging Course
 

Are You Up To The Outlaw Challenge?

If you're a typical weightlifter in a commercial gym there are certain rules you feel you HAVE to follow....Do this for biceps, do this for back, do this for legs blah blah blah. Well try telling that to Strongman Bud Jeffries. At 5'11 and 270 pounds he doesn't look like a typical weightlifter, hell he couldn't pass the "normal" standards of what is a bodybuilder but he doesn't care about that nor the rules.

This particular challenge is unlike anything else and something you only persue if you got the guts. Whether you're a weightlifter or not this type of challenge can take your conditioning to the next level. No matter how you slice it you will become stronger and throw away the typical "rules" of the trade in hitting the weights.

Bud Jeffries is the one guy that can make just any challenge thrown at him a walk in the park and he'll tell you flat out that its not just physical but more mental and thats not an easy thing to take and its the truth. He is not your typical weightlifting and physical training pretty boy; he is one powerful and over the top freakishly strong. Here is a list of accomplishments he has done over the years...

1000 Pound Squat (Starting at the bottom)

3000 Kettlebell Swings

Partial Squat of 1850 pounds

Lifts Rocks up to 300+ Pounds

1000+ Hindu Squats

Pulled A Bus

Bends Rebar, Flat Steel and Mangles 60D penny nails and 10 inch spikes

Thats just a small amount he has done but nonetheless he knows what he's talking about when it comes to building strength. The Outlaw challenge is lifting a 150 Pound Dumbbell 1000 times using various exercises. Are you up to the challenge? Do you got the guts to step out of the pretty boy gyms and make a name for yourself in your own training? Well lets see what you're made of and let Bud take you all the way.


Outlaw Challenge

The benefits of Steel Bending and Phonebook Tearing

When you look at an old-time strongman like Dennis Rogers, Slim The Hammerman and Pat Poviliatis and the best of them all The Mighty Atom, They seem to be strong from how they look but how strong are they? Heres your answer: Hours upon hours upon hours of training and practicing. They make these feats a way of life and some of the time it could possibly kill them. People see impossible feats happening before their eyes but do they really realize what benefits they get out of it, heres how I break it down:

Steel Bending- When you can take a wrench and I mean a 10-12 inch steel wrench and bend it into a pin holder or in a "S" shape or take a 6 inch spike even a 6 inch ironmind red nail and bend it into a "U" you're building some powerful joints and ligements and it shows when you shake their hand or ask the to pinch you. Your tendons will be almost bionic and have strength beyond imagination. Now steel bending can be dangerous if you don't do it correctly or if you make a slip you can puncture your skin and really hurt yourself. No one in the world is a greater short steel bender then Pat Povilaitis, he can take a short steel rod and bend it at chest level and these take 100's upon hundredes of pressure. Talk about super strength.

Phonebook Tearing- When properly trained you can destroy the thickest of phonebooks and take grip strength to a whole new level. No one on the world can do it better then Dennis & Pat they are the dynamic duo of phonebook tearing and Pat just keeps one-upping by tearing a phonebook in 5 peices. Its just surreal. Take a phonebook, have a post arm and pulling arm, your post arm pushes down on the book to keep the tear in place and your pulling arm with enough strength destroys the book. Thats one way of doing it and probably the best way cause most people you see today would take a book and try to "pop" it by squeezing the pages together and press down to rip it. My best tear is 886 pages, my goal is get up to a thousand by the end of the year.

The only way to master these feats is by doing them, not training certain exercises to make the feats work, thats all fine if thats what you want to do but if you want to be super strong then practice the feats themselves. If you want to bend steel then practice bending or if you want to rip phonebooks then progress ripping phonebooks dont just go with something that the feat needs or is required. Simple and easy to understand. Never think you're too small to do these things cause 3/4 of these are at average height of 5'9 and average weight of 160 pounds.

www.dennisrogers.net

www.functionalhandstrength.com- (Look for the quantuple tear)

Yours in Power & Might

Ben