Time Under Tension Push-Ups

 When it comes to Push-Ups, they're one of the top essential forms of Bodyweight Training. Been used for as long as before the Roman Empire and has more variations than we can even care to count. Learning dozens of them myself over the years. The amount of variations is not what's important, what is important is how valuable are they to you and what you want to do for various goals. 

The military uses the standard push-up mainly in all branches and are a cornerstone for testing a man & women's upper body strength. In sports, push-ups have been a part of programs since the early days of Kushti, a style of wrestling from India. They would what we today call the Hindu Push-up. Some call it cat push-ups, others call it judo push-ups (or a variation of it) but all in all, its a pretty damn good one. Karl Gotch made this a primary next to the squats for his wrestlers.

Push-ups can be used in all sorts of ways...You can do them one handed, slow, fast, elevating the feet, using a wall, do them on balls, using handles such as the Push-Up Grip Spikes, use your fingers, your knuckles, your wrists and many others in between. In reality however, you can know all the variations but which ones work best for you?

One of the big methods of doing push-ups is doing them in high reps like hundreds to a thousand a day. People like Gotch, Herschel Walker, Ray Lewis, even the legendary actor Charles Bronson would do their training that way and were successful. Now, they did multiple variations with a rep/set scheme to build up to those high numbers and would do them throughout the day, at times in one workout. High reps or leading up to a certain number by the end of a workout or day are good and can build muscle, strength & endurance, but it's not meant for EVERYONE!!! Is it required from a general POV to do a high level of reps? No, unless you're in a sport, the military or have a certain goal, you can do them in different formats and still get great results. High reps are an option, that's really it. Is it impressive, hell yes. Shit I've done as many as 600 in one workout, not that many since and at times would up to 250-300 but 100 or so is more than even I will need since I got other ways to make things interesting.

When it comes to form, people debated what looks like the perfect push-up, crisp, sharp and keeping things smooth. The trouble is, people have different body types and not every form of a push-up is going to look like you're building muscle like a Dragon Ball Character. It depends on what you're shooting for. Some will do them in a shorter range of motion to build muscle in specific areas. Form can be a complex ideal but the objective is to utilize what gives that individual benefit and helps prevent injuries as much as possible.

It is very possible like any other method that injuries occur with push-ups if you don't respect the exercise and your form is so freakishly bad that tendonitis, rotator cuff issues, joint problems in the wrists and elbows can happen either over time or even during/after a workout. Pay attention to what you're doing. You don't need to set a record every fucking time. Be aware of how your body operates during certain variations.

Now, the point of this article is to not show several variations or tell you you shouldn't do push-ups in high reps, this is another option to look into especially for those who are over 40 and beyond and need something that doesn't always require killing yourself in order to get results. One way to go about them is doing what's called Time Under Tension in an Isometric format....

You hold a push-up let's say military style for example in the top position for a period, then hold at parallel but your chest doesn't touch the ground and hold that for a period. Simple really but the longer you hold either way, you're going to feel things not from typical repetition push-ups. You're building a different level of strength and control. It's not about speed, it's about precision and focus. This is constructed as a yielding isometric or in other words fighting gravity. You can do them on your palms, your knuckles or even on your fingertips if you're feeling ambitious but this style of TUT has incredible benefits for maintaining strength & endurance especially for older folks. You don't need to do a ton of them to feel it. 

Different ways to do this would be....

The 90 Second Push-up where you hold for 45 Seconds at the Plank Position and then 45 Seconds with arms bent staying in the middle point as best as possible and not letting your sternum touch the floor. 45 seconds may not seem long but when you're fighting to stay in alignment as you turn those muscles on, the contraction becomes the biggest entity. You're not flexing at 100% but you're using enough tension to where you're whole body is one unit. You can go longer if you wish or it it's possible for you but you catch my drift.

The other is doing Push-ups at different times without dropping to the floor. Let's say you want to do something for 2 minutes; you hold the top for 30 seconds, mid point for 30 seconds, top for 15, mid for 15, top for 15 & mid for 15 without ever having your chest or knees touch. That's 3 Push-ups in 2 minutes. May not seem like that long but again, you're fighting to stay aligned and you're not just building strength but endurance, control and teaching the body to act as one. 

These two alone can be done with different variations but I like them because they can be used as part of a workout in between other exercises. I'll do a 60-90 Sec Push-up in between Isometric Exercises where I would do 3 positions and then a push-up and repeat that a few times before calling a day. This works in unison focusing on Strength & Stamina at the same time and going from a Overcoming to a Yielding to challenge my body with little rest. I feel lighter on my feet, have energy, feel stronger and it works as prehab/rehab form as well keeping my joints healthy. 

There are many options and these two are another style you can do to make your training interesting. Is it the fountain of youth? Maybe, maybe not but none of us want to go through that "I've fallen and can't get up" phase of our lives and I believe Isometric Training is a great way to minimize or even prevent it even. Find what works for you and benefit from it. The way you train will indicate what your capabilities are later in life. Be amazingly awesome and kick ass. 

2000 Step Ups In Under 100 Minutes

 Today, I wanted to challenge myself and see what I was capable of. Testing stuff and messing around lately and a challenge seemed a good idea so I went for it.

First workout was O2 Training for 30 Reps, Neck Mobility & Joint Loosening. Went for a small break and handled some things. Then I went for probably one of the longest workouts in ages. Went for my 2000 Rep Challenge Of Step Ups. This was fucking brutal and sweat was pouring out of me and my mental capacity was tested. I used 2 Decks Of Cards to do this and finished in 99:16. 

It became a mental game about maybe 35% to about halfway in. It just kept going on and on, needed to keep my pace the way I could effectively, focus on my breathing, staying relaxed and stay sharp at the same time. Wasn't easy and I'm still feeling the high as I write this. This is my new Personal Record and a new level of mental & physical conditioning.

I can now fully understand to having an idea of what Bob Backlund did even for a moment in comparison. Doing this many in one session, it's incredibly mind blowing that Bob would go even longer than this and still be sharp by the end. He'd blow me out of the water and I'm 41 years old. This really made me humble and respect this exercise at a new level. He was a machine, shit I could hold my own but Bob, he's a whole other animal and to even get a glimpse of what his capabilities were, it makes you appreciate things in a whole other perspective.  

I did want to quit, it was in the back of my mind for a good period. After a while, the noise went away and all I could even do was just focus on one card at a time. I didn't need to go Speedy Gonzales on this, it wasn't a sprint, it was a mental and physical marathon. Was feeling stiff in my lower back and was feeling it in my hips and knees but I kept commanding my body to relax and make the up and down as smooth as possible. My mind went into the woods so do speak and didn't come out until it was over. 

As time went on, my breathing was at a damn good pace, I wasn't hyperventilating or feeling like I was out of breath, it was just right. The only things that were important in those moments, was one card at a time, breathe and be as smooth as can be. Wasn't hurting, wasn't in pain, I was just being. It became meditative, outside of this workout, nothing mattered cause I couldn't even think straight than what I was doing. I felt at peace. It was a challenge, but it was mine, I took it on and had no one to guide me. 

The world felt different, there was purpose, there was a goal and all I had was myself. I'm fucking proud to be able to pull this off, but I'll tell you one thing, I don't plan on doing it again anytime soon. Doing 500 is comfortable for me at this point and I'm happy with that. When you have a goal that tests your limits, it makes you learn things about yourself you didn't know were there. When you achieve a goal even if it's microscopic, you are successful and you can make things happen if you put yourself into it. Be amazingly awesome and you got this. 

Conquer the Summit: Unleash Hellfire Conditioning with Step Ups

In the brutal arena of fitness, where you learn valuable lessons and legends are forged, one move reigns one of the most underrated for scorching fat, building unbreakable legs, and igniting that raw, dopamine-fueled fire within: the Step Up. Forget the fancy machines and cushy cardio—Step Ups are the primal battle cry, turning ordinary stairs into your personal coliseum of conquest. Whether you're a wrestler grinding for takedown dominance, an MMA beast prepping for endless rounds, or a everyday gladiator chasing peak conditioning, this exercise is a ticket to god-like endurance. Step up, crush gravity, and rise as the unstoppable force you were born to be, doesn't matter if you're a man or a woman.

Why Step Ups? The Raw Power Unleashed

Imagine In Your Mind's Eye: your heart pounding like war drums, lungs screaming for mercy, quads exploding with volcanic fury. That's the magic of Step Ups—they're not just a leg burner; they're a full-body apocalypse. Targeting quads, glutes, hamstrings, and calves, they skyrocket your metabolic furnace, torching calories long after you've conquered the set. But it's the conditioning edge that separates the alphas (The REAL ones, not fake ones who claim to be one) from the pack. High-rep Step Ups mimic the relentless grind of hiking & stair climbing—endless explosions of power, zero quit. Science backs it: studies show moves like these boost VO2 max, enhance explosive strength, and build that ironclad resilience against fatigue. It minimizes to even obliterating gassing out mid-fight; with Step Ups, you're the predator who outlasts, outhustles, and outwork the competition.

In my years working and experimenting with incredible methods, I've seen Step Ups transform mere mortals into titans (Bob Backlund anyone?). They're accessible—no gym empire required. Grab a sturdy box, stool, or even a rugged stump in the wild, and you're locked in. Portable, scalable, and brutally effective, they demand nothing but your unbreakable will. Ditch the excuses; embrace the fucking climb! Some will say it's the lazy man's form of Leg Training, pay no attention to these parasites. They have no honor and try to sell you things that try to convince you it's their way or the highway. 

Mastery Of The Mountain: Forge Your Technique Like a Blade

Execution is everything. Botch it, and you're just flirting with injury. Nail it, and you're carving a masterpiece of might. Be in CONTROL, always. Here's the blueprint:

1. Setup for Victory**: Stand tall before your platform. 12-18 inches high is more than enough for most. Feet shoulder-width, core locked like a fortress, gaze forward like a an Eagle spotting prey. 

2. The Ascent**: Drive through your lead heel, explode upward with drive. Plant that foot solidly on the box/bench/stool, then bring the trail leg up to join. No hopping—pure, controlled power.

3. The Descent**: Step back down with control, absorbing the impact like a shockwave. Alternate legs to keep the burn symmetric and your form unbreakable. As you get better, do reps per leg and watch as your stamina becomes a focal point of your journey.

Pro tip: Breathe like a dragon—exhale on the up, inhale on the down. Start with bodyweight for 3 sets of 10-15 per leg, as you stay consistent, do reps per leg for as many as you can (with a goal in mind) then level up with a loaded vest to amplify the inferno. Tempo matters: slow and deliberate for strength gains, explosive and rapid for conditioning chaos. I like to keep it at 25 reps per leg and keep going for as long as 500 Total in most workouts. 1000 using a deck of cards if I'm really ambitious.

Variations: Ignite the Flames of Progression

Boredom is the enemy of gains—keep the fire raging with these savage twists:

- Weighted Maniacs**: Hoist dumbbells or a barbell for added resistance if a vest isn't an option. Feel the quads quake as you push heavier loads, building that lower-body armor. Again, this is optional, not a requirement.

- Lateral Leaps**: Step sideways onto the box to hammer those stabilizers and adductors. Unilateral dominance incoming!

- Endurance Epics**: Chain 'em into circuits—pair with burpees, push-ups, or kettlebell swings for a full-body blitz. Aim for 20-30 minutes of non-stop hell to mimic fight-night stamina.

Remember, progression is key. Track your reps, height, and load like a general plotting victory. Push boundaries, but listen to your body—overtrain, and you'll crumble.

Battle-Tested Tips: Dominate Without Defeat

- Warm-Up Ritual**: Prime the engine with dynamic stretches and keeping the joints loose especially in the hips, knees and ankles. At times doing Step Ups cold can give you fits later on. Be aware.

- Footwear Fortress**: Solid shoes with grip—slip, and your conquest ends in dust. I like to wear socks as well that don't have a slip in them, barefoot is essential though.

- Mindset of Might**: Visualize the summit. Each step is a victory over doubt. Blast that hype playlist; let the beats fuel your fury.

- Recovery Reigns**: Post-war, refuel with real food and rest. Foam rollers can be good as well.

Injuries? Rare if you're smart, but if knees bark, lower the box or consult a healer. Step Ups are forgiving yet fierce—adapt and thrive.

Rise and Reign: Your Call to Arms

The path to elite conditioning isn't paved with ease—it's built on sweat, grit, and relentless Step Ups. This isn't just an exercise; it's a declaration of war on mediocrity. Incorporate them into your regime, and watch your stamina soar, your physique harden, and your spirit ignite. From the octagon to the office, be the one who endures when others falter. Grab that box, step the hell up, and claim your throne!

What's your Step Up story? Drop it in the comments—let's build this empire together. Train hard, live mighty and be amazingly awesome.

Isometrics: The Hidden Fountain of Youth in Fitness – Why It's Been Buried Under the Hype and How to Unleash Its Power

In a world obsessed with flashy HIIT sessions (to the point where they make mine look like beginners), pounding pavements, and ego-lifting heavy metal, there's a silent assassin lurking in the shadows of the fitness arena – isometrics. Yeah, those static holds where you push, pull, or squeeze without budging an inch. Think planks that forge steel cores, wall sits that build unbreakable legs, or yielding to an immovable force like a doorframe press. But here's the epic twist: isometrics aren't just another tool in your arsenal; they're arguably the goddamn fountain of youth for your body and mind. And yet, they're criminally underrated, dismissed as "boring" or "old-school" by the TikTok crowd chasing viral gains. 

I've delved deep into the trenches of training, from my own brutal sessions to the wisdom of the old timers, and let me tell you – ignoring isometrics is like turning your back on eternal vitality. Let's take a journey into this saga, shatter the myths, and arm you with the knowledge to reclaim your fucking prime. 

The Aging Apocalypse: Why Fitness Needs a Youth Serum Now More Than Ever

Open Your Mind To This Image: You're charging through life like a Dagestani wrestler in his prime, but Father Time sneaks up with his scythe – joints creaking, muscles fading, energy tanks running on fumes. By 2030, if trends hold, we'll be in a full-blown crisis of declining strength and vitality, much like the testosterone storm I warned about in my last post which you can read here. Aging hits hard: sarcopenia (muscle loss) kicks in around 30, bone density dips, and recovery turns into a week-long ordeal. But what if I told you that isometrics could potentially reverse the clock, pumping life back into your cells like a mythical elixir? Science backs it – high-intensity static holds boost mitochondrial function, the powerhouse of your cells, effectively dialing back cellular aging.

 It's not magic; it's muscle under tension without the joint-pounding wear and tear of ultra dynamic reps. I've seen it in my own grind: I've toned down some heavy stuff for years now and turned it into a life that consistently uses iso-holds, my joints thanked me for it, and my stamina skyrocketed while maintaining some serious strength. No more feeling like I'm going downhill after 40  – isometrics rebuilds you from the inside out, making you an ageless beast ready to conquer.

The Epic Benefits: How Isometrics Forges Immortality in Your Frame

Forget the fountain – isometrics is the forge where youth is hammered into existence! These exercises, where you contract muscles isometrically (no shortening or lengthening), deliver a dopamine rush that rivals any epic victory. Here's the unrelenting power they unleash: 

Muscle Mastery Without the Mayhem: Build raw strength and hypertrophy with zero movement. Studies show isometrics skyrocket muscle activation – up to 20% more than Concentrics – preserving mass as you age.

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 Perfect for anti-aging, as maintaining muscle combats frailty and boosts metabolism, keeping you lean and mean.

Joint-Friendly Juggernaut: Unlike explosive plyos or heavy squats that grind your cartilage to dust, isometrics spare your joints while strengthening tendons and ligaments. This low-impact brutality is a godsend for older warriors, reducing injury risk and promoting longevity. Whether you're using your own bodyweight or straps like the WorldFit Iso Trainer or an Iso-Bow.

 I've incorporated wall sits, presses, seated rows and others into my training nearly daily, and bam – no more nagging pains, just pure, sustainable power.

Anti-Aging Alchemy: Isometrics flips the script on aging by enhancing circulation, hormone balance, and even brain health. They mimic interval training's youth-boosting effects, like improved VO2 max and reduced inflammation, without the cardio grind. Plus, they're underrated for mental sharpness – holding a pose demands focus, warding off cognitive decline like a shield against the reaper.

Endurance That Defies the Gods: Ramp up time under tension for strength & stamina that lasts. Combine with bands or bodyweight, and you'll feel the endorphin flood that makes you invincible. In my park battles, a simple 60-second fist plank variation leaves me buzzing with that youthful fire – stronger, sharper, and ready to dominate. 

Why the Hell Is This Powerhouse So Underrated? The Conspiracy of Flash Over Substance. Ah, the tragedy! In a fitness landscape dominated by influencers hawking quick-fix fads, extreme workouts that burn out and viral "challenges", isometrics gets buried like buried treasure. Why? It's "too simple" – no fancy equipment, no dramatic swings, just you versus gravity or an immovable object. But simplicity is its superpower! The industry pushes expensive gadgets and high-drama workouts for profit, sidelining proven methods like isometrics that anyone can do anywhere.

 Old-school icons knew better – Even The Mighty Atom crushed isometrics for superhuman feats – but modern hype drowns them out. Result? People chase unsustainable gains, burn out, and age faster. Time to rebel: Embrace the underrated, and watch your body thank you with renewed vigor.

Forge Your Legacy: Epic Isometric Workouts to Drink from the Fountain. Ready to sip from the source? Start simple, build epic. Anchor yourself and hold – but with fury.

Wall Sit Warfare: Sink into a squat against a wall, thighs parallel to ground. Hold 30-60 seconds. Level up: Heels up, then toes up for calf annihilation.

Plank of Immortality: Fist plank, body straight as an arrow. Squeeze core, glutes, quads – aim for 1-2 minutes. Add shoulder taps for chaos.

Doorframe Dominance: Press palms into a doorframe at chest height, push like you're bursting through. 20-40 seconds, focusing on pecs and shoulders.

Claim Your Eternal Prime: Don't Let the Hype Steal Your Youth! The clock's ticking, but isometrics hands you the reins to rewind it. This underrated gem isn't just training; it's a rebellion against aging's tyranny. I've transformed my own saga with it – stronger, resilient, and eternally pumped. Will you join the ranks of the ageless, or fade into the masses? Storm into action today. Kill it being amazingly awesome.

The Power of Circuit Training for Conditioning

Some workouts can be so tedious and boring that they just seem to drag on forever. It can be a struggle to see results from certain routines. Ever thought about testing out circuit style training? It can be a game-changing approach that combines strength training and cardio for a full-body workout.

What is Circuit Training?

Circuit training involves a series of exercises performed in rapid succession, with minimal rest between each station or moving from one exercise to the next without stopping. This particular style has the ability to push your body to its limits, challenging your cardiovascular endurance, strength, and agility. By incorporating various exercises into a single circuit, you'll engage multiple muscle groups, boost metabolism, and burn fat. Not to mention you can cut time down and get more done. The amount of exercises vary and depending on their difficulty and rep scheme. My personal choice is around 5-9.

What Are The Benefits?

- Time-Efficient*: Circuit training is perfect for those with busy schedules. By combining strength training and cardio, you can get some crazy stuff done in a shorter amount of time. While most would do things up to an hour, a circuit workout can be done within 15-30 minutes depending on what you do. My longest circuit ever was about 45 minutes without taking a rest in between circuits. 

- Improved Cardiovascular Fitness*: Circuit training pushes your heart rate up and down, improving cardiovascular health and increasing endurance. While fitness levels vary and the amount of rounds you do, training this way has it's perks in reaching a good level of cardio. 

- Increased Strength and Muscle Mass*: Resistance exercises in circuit training help build strength and muscle mass. 

- Weight Loss*: Circuit training is an effective way to burn calories and aid in weight loss. Fat Loss as well because with a calorie deficit type eating plan, it can help reach a high metabolic rate.

- Improved Coordination and Agility*: Circuit training incorporates various exercises that challenge your coordination and agility. Moving from one move to another while able to stay balanced and move without risking serious injury is the bonus on top a cherry sundae. 

A Few Ideas To Get You Going

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10 Chest Flys

10 Rows

10 Squats

10 Ski Jumps

10 Hook Punches

5-10 Rounds (Rest 1-5 Minutes Between Circuits Depending On Level)

Bodyweight Circuit

20 Step Ups or Hindu Squats

20 Punches

10 Split Lunges

10 Push Ups

20 Shoulder Taps

10 Mountain Climbers

10 Leg Raises

10 2-Punch Sit-Ups

10 Russian Twists

5-10 Rounds (Rest 2-5 Minutes Between Circuits Depending On Level)

Beginner Dumbbell Circuit

10 Squats

5 Calf Raises

10 Alternating Curls

10 Shoulder Presses

3-5 Rounds (Rest 1-3 Minutes Between Circuits)

A Few Tips For Effective Circuit Training

1. Start slow*: Begin with shorter circuits and gradually increase duration and intensity. 

2. Warm up*: Always warm up before starting a circuit training workout. A good few minutes of joint loosening and/or stretching is really it. I like to do a quick DDP Yoga routine to get things flowing.

3. Focus on form*: Prioritize proper form and technique over speed and reps. Pace yourself. Move too fast, it'll bite you in the ass. Respect the training and make it a quality session.

4. Mix it up*: Vary your circuit training workouts to avoid plateaus and prevent overuse injuries. Do shorter circuits from time to time or cut reps in half at your next session. You can also also do exercises that have less impact and help you keep the blood flowing but not having to go so hard.

5. Rest and recover*: Allow adequate rest and recovery time between circuit training sessions. Do lighter forms of training like walking or going for a swim. It's important to stay active but you don't need to go to extremes every fucking time LOL.

Get Your Ass going with Circuit Training

Whether you're a beginner or an experienced athlete, circuit training can help you achieve your fitness goals. With its time-efficient and versatile approach, circuits are an excellent addition to any workout routine. So why wait? Give circuit training a try today and unleash your full potential. For free info on this style of training check out darebee.com. More than 2500 Workouts for any level of trainees. Be amazingly awesome. 

The Coming Storm: In The Year 2030 Testosterone Will Be Officially LOW For All Men

A ticking time bomb is set to explode in 2030, and the consequences will be catastrophic for men worldwide. We're staring down the barrel of a testosterone crisis unlike anything humanity has ever seen.

*The Alarming Truth*

Your father had it better. Your grandfather had it even better. The truth is, men's testosterone levels have been plummeting for decades. We're talking about a staggering 50% decline in just a few generations. This isn't a natural part of aging; it's a full-blown hormonal collapse.

*The Culprits Behind the Crisis*

Toxic chemicals are hijacking our hormones, sabotaging masculinity. Plastics, xeno-estrogens, airborne anti-androgens, and endocrine blockers in our food and water are wreaking havoc on our bodies. The result? Men are getting weaker, lowering the ability to produce natural muscle and being less masculine.

*The Silence is Deafening*

But here's the kicker: almost no one is talking about this. It's time to shine a light on the truth and take action.

*Reclaim That Manhood*

There's hope. You can fight back against the toxins and reclaim your testosterone levels. Discover the PhytoAG secret and unleash your inner beast. With a 200% money-back guarantee, you've got nothing to lose.

*Don't Wait Until It's Too Late*

Every day, your testosterone levels are under attack. But with the right knowledge and tools, you can reverse the decline and feel stronger, more energized, and more masculine than you have in years.

Click here to learn more

The clock is ticking. Will you take control of your testosterone levels, or will you succumb to the coming storm? The choice is yours. Kill it being amazingly awesome. 

The Epic Saga of DopamineO Bands – Forged in Fire And By Masters Of The Mat

In the brutal arena of fitness, where sweat is your war paint, DopamineO Bands emerge as the ultimate weapon for those daring to conquer their limits! These bands aren't mere tools; they're legendary artifacts that ignite transformations, shatter plateaus, and forge unbreakable champions. Prepare to stretch your limits and unleash the dopamine-fueled fury within! 

The Legendary Origins of DopamineO Bands: Weapons of Unrelenting Power!

Born from the iron will of Dagestani wrestlers, Olympic titans, and MMA gladiators, DopamineO Bands are 16-foot silicone behemoths delivering 0-230 lbs of savage, adjustable resistance! Hypoallergenic, odorless, heat-proof, and water-resistant, these bands boast a 600% stretch capacity and a one-year warranty that laughs in the face of weakness. They're top of the line bands that are tough as hell, just like the athletes who use them. Endorsed by gods and goddesses of the Mat & Cage like Henry Cejudo (Olympic gold and dual MMA champ), Helen Maroulis (first American female wrestling gold medalist), and Magomed Ramazanov (2024 Olympic Freestyle Gold), they simulate the chaos of combat—throws, takedowns, and explosive strikes. Anchor them to doors, trees, or even in water for aquatic warfare, and access lifetime videos to master over 500 drills. Portable? Hell yes—stuff them in your bag and turn the world into your battlefield. As weapons of unrelenting power, forged for those who crave the thrill of victory. Whether you're a kid channeling boundless energy or a senior reclaiming mobility, these bands adapt to all, building bonds in group sessions or couple workouts that strengthen bodies and spirits alike.

Epic Benefits: Ignite Strength, Endurance, and Immortality!

I've chronicled thunder with tales of triumph: These bands don't just build muscle—they sculpt legends! Target every fiber—chest, back, legs, shoulders—with variable resistance that ramps up like an opponent's desperate pushback, perfect for explosive takedowns and throws that turn you into an unstoppable machine.

- *Unleash Explosive Power and Strength*: Blast through hell (safely of course) to forge muscles that endure the longest battles. Helping you prepare and get ready to crush any foe.

- *Endurance That Defies the Gods*: High-intensity circuits and intervals torch calories, skyrocket stamina, and deliver an endorphin rush that makes the world feel more powerful. Low-impact yet brutal, they spare joints while unleashing killer workouts—Hell, I've sweated like a fucking fountain during these crazy sessions and loved every drop.

- *Versatility of the Ages*: Train in parks, beaches, or forests—anywhere the fight calls. Endorsed by pros who swear by their grip and explosiveness. Portable for travelers, versatile for all, they're the ultimate ally in your quest.

Forge Your Legacy: Epic Workouts That Shatter Limits!

*Deck of Cards Apocalypse*: Shuffle fate with exercises such as a Push, Pull, Squat, Jump & The Propellers. Can you conquer the 1000 Rep Challenge?

*Sprint into glory with Explosive Bipedal Sprints*: Anchor and charge against resistance for bursts that build god-like speed. Combine with bear crawls or shadowboxing for combat supremacy.

*Intervals of fury*: 45 seconds doing what's possible, 15 seconds rest, up to 30 minutes—My own park sessions flow like poetry in motion, technique sharp, breathing steady, gassing out a distant memory!

 

*Claim Your Destiny: Seize DopamineO Bands Now!

Whether rehabbing wounds, ascending athletic peaks, or dominating daily life, they await your command. Storm dopamineo.com, wield code POWERANDMIGHT for 10% off, and join the ranks of Men & Women that Band Together, it doesn't matter if you're a wrestler or fighter or neither. Stretch your limits, unleash your power—your saga begins today!

The Perils of Pushing Too Far: Unveiling the Dangers of Extreme Workouts

In the relentless pursuit of peak physical form, many fitness enthusiasts charge headlong into the abyss of extreme training, driven by the siren call of "no pain, no gain." But what if that pain signals not triumph, but impending catastrophe? I've spent years dissecting the highs and lows of strength training, I've seen the wreckage left by overzealous regimens and what extreme training can do to the body over time. Drawing from my own experiences and the timeless wisdom of old-school icons, let's embark on an epic journey through the shadowed valleys of extreme workouts—where glory fades into injury, burnout, and regret. This isn't just a warning; it's teaching you the ways of being smarter, and sustaining your strength.

Open your mind's eye and imagine: You're in the gym or doing some bodyweight training, heart is pounding like a war drum, pushing through rep after rep until your muscles scream in protest. The "influencers" scream "go harder!" and the mirror promises aesthetics that make you look like a God among immortals. But beneath the sweat and swagger lurks a hidden enemy that creeps up on you—overtraining. It's the silent assassin that turns your body against itself. Daily sessions to exhaustion, coupled with poor habits such as chain-smoking and doing One Meal A Day without sufficient nutritional values for example, aren't badges of honor; they're recipes for disaster. Heart strain, nutrient deficiencies, and severe mental health risks accumulate like storm clouds, ready to unleash a torrent of consequences.

 I've railed against this madness because it's not just unsustainable—it's downright dangerous. Why court fatality when true power lies in balance? One of the gravest dangers is the toll on your joints and connective tissues. Extreme workouts on a frequent basis often involve heaving massive weights or endless high-impact reps, grinding down cartilage and inviting injuries that sideline you for months—or worse, permanently. I've shifted my own training to joint-friendly methods like isometrics, band work, movements such as from Movement 20XX and Rucking precisely to avoid this fate. Picture holding a wall sit with feet flat, then heels up, then toes up—intense, yes, but without the wear and tear that extreme lifting or endless squats inflicts.

Overcoming isometrics, where you push against immovable forces like with the WorldFit Iso Trainer, build strength and power while yielding varieties fight gravity for stability such as push-up holds and the Horse Stance. Combine them into a hybrid or super style, and you get crazy gains in functionality without the risk of snapped tendons or blown-out knees.

Don't need to go to extremes to kick things into high gear; that's an option like when you want a challenge, not a prerequisite. Then there's the burnout beast, feasting on your motivation and mental fortitude. Extreme training doesn't just exhaust your body—it drains your soul. I've watched so-called "alphas" or "sigmas" preach warrior mentalities while their routines leave them sore, sluggish, and have a horrible attitude problem.

Stress and overtraining steal the fun from fitness, turning what should be a lifelong adventure into a grueling chore. Focus on progress, not perfection; a balanced approach with recovery baked in—like cold showers, stretching, or low-intensity walks—keeps the fire burning without scorching everything in its path. Remember, you won't always be the strongest or fastest, but training to be less winded reveals your true strengths and getting the most out of what's possible without killing yourself in the process.

Modern bodybuilding and even some calisthenic training amplifies these perils, prioritizing aesthetics over authentic health. Those shredded physiques? Often built on shortcuts that lead to shorter lives. I draw inspiration from the old-timers—before 1960, when fitness was about vitality, not vanity. Guys like Bill Pearl or Reg Park were monsters of their era, yet smaller and healthier than today's inflated idols (Ronnie Coleman anyone?). Bodybuilding today is a facade, chasing looks at the expense of longevity. Extreme habits erode your quality of life, leaving you vulnerable to bruising, bleeding, or worse if underlying conditions lurk.

I've battled sciatica myself, crippled to the point of barely standing and this was at 38-39 years old, but reclaimed my mobility and flexibility through mindful practices like DDP Yoga and band training—shedding more than 40 pounds over a period of time and emerging stronger at 41 than in my 30s. I've done extreme training in my youth, at one point even near blacking out and also waking up so stiff, it took me time in the double digits to get out of bed (This was at 19 years old). Many workouts in the past 2 decades were hard to a degree where some days I just wanted to quit and give myself real time to recover and not do a fucking thing. I've even pushed myself in strongman feats that I bled just from trying to bend something. I had to learn how to pace myself. Over the years, once I began to truly understand it, I was doing things that were just awesome to pull off. At this age, I'm in no pain, don't go as crazy as I used to (may seem crazy to those who've seen me train even now) and I have greater joy in what I do that benefits the quality of my life.

Moving on...Let's not forget the psychological pitfalls. Extreme workouts breed obsession, turning fitness into a toxic grind. I've called out those who mask their anger and insecurities behind "extreme" personas, bashing others while barely touching on real training. True fitness uplifts; it doesn't demean or throw horrific gestures and obscenities that make you question the person's sanity . It’s about encouraging journeys, giving props in the gym or those who train outside of it, and fostering community—not ego-driven extremes that isolate and harm.

So, you maniacs of the fitness world, heed this epic tale: The dangers of extreme workouts are real—joint destruction, burnout, health crises, and a hollow pursuit of perfection. Instead, embrace sustainable paths. Train with isometrics for joint-resilient power, incorporate playful movements to keep things fresh, and prioritize recovery or recovery style training like Joint Loosening Exercises for enduring strength and health

Fitness is a journey to many places; let it build the best version of you, not break you down. Rethink your approach, consult pros if needed, and train for longevity. Your body—and your future self—will thank you. Now, go forth and conquer wisely! 💪

Be amazingly awesome. 

A New Journey Awaits By Using Movement 20XX

E-V-O-L-V-E

Taking your fitness journey to the next level is never easy but it can bring out a side of you that gives off vibes of Adventure, Creativity & having a blast. Look no further than Movement 20XX, a comprehensive online training program designed by Vahva Fitness. This program has insane potentioal to transform your body and mind, helping you develop strength, mobility, and agility beyond the level of the average person today. Today, we'll explore the ins and outs of Movement 20XX and what makes it one of the most bad ass forms of training for the modern era.

*What is Movement 20XX?*

Movement 20XX is a dynamic, bodyweight-based training program that focuses on functional strength, mobility, and movement skills. Developed by Vahva Fitness, this program is designed to help you move better, feel better, and perform with the intention of being the best version of yourself. With a strong emphasis on animalistic movements and flow training, Movement 20XX is perfect for those looking to challenge themselves and take their fitness to epic heights.

*Key Components of Movement 20XX*

- *30 Strength Exercises*: Build functional strength and muscle with a variety of bodyweight exercises.

- *30 Mobility Drills*: Improve your range of motion and flexibility with targeted mobility exercises.

- *53 Flow Elements*: Develop fluid movement and coordination with flow training. 

- *11 Flow Routines*: Put it all together with pre-designed flow routines. 

- *6 Active Flexibility Drills*: Enhance your flexibility and mobility.

- *4 Isometric Strength Skills*: Develop strength and control in static positions.

- *6-Month Workout Routine*: Follow a structured workout plan with week-by-week scheduling.

Movement 20XX helps you build strength that translates to real-life movements and activities. Increase your range of motion and flexibility with targeted mobility exercises. Develop coordination and fluid movement with flow training. The challenging nature of this program helps build mental resilience and toughness. It is also designed to improve overall fitness, not just physical strength. The progressions also teach you to be patient and focus on the task at hand, these aren't easy to do.

You won't find a ton of programs as comprehensive as this, it's very unique and blends systems together that not only can be complex to the naked eye but it does require a level of fitness not meant for a complete beginner. I'm still learning some of the flows and moves that need tweaks but that's the beauty of this, always work on improving and getting better little by little.

It can be a bit intimidating about the cost so I'll do my best not to scare you off here. At the moment, it is priced at $297 (Payment Plan available as well), which includes lifetime access to the program and all its components. While this may seem steep, consider the value you're getting:

- *Comprehensive Training Program*: A 6-month workout routine and access to a vast library of exercises and flow routines.

- *Supportive Community*: An opportunity to hit up a private Facebook group to connect with others and get support. Learn from one another and encourage each other.

- *Lifetime Access*: Update your training and access new content as it's added.

For most, this is more than enough to go with. You still get awesome access to info that many would kill to have and be able to train at a level that can be only described by experiencing it. 

HOWEVER....

If you're ready to to truly experience the benefits of this program, there's also another option that will give you new access points and being able to do one on one coaching with Eero himself. The personalized program is all the regular one has but the additional entity is getting 3 months of Online Training with Eero that includes (Custom Programming to tailor to your goals, 2 Consultations/Coaching Calls, email support so you can get in touch with him for updates and tweaks along with helping you analyze your form so you can get the most of  the exercises, flows and movement overall). This will be $2497 for a one-time fee.  

This program has done wonders for me and thousands all over the world, regaining levels of strength that matter and being able to be fluid and powerful in how we move. I was featured recently in their Instagram stories and had a heartfelt message that inspired others over 40 to take up this program and even talked about what it did for me and how it helped me overcome my own obstacles. They also featured my youtube short  which you can see for yourself here. As much as an honor it was to be a part of that, nothing compares to what it has done for others and making their life fun, adventurous and removing the curtain that has kept them unseen. They're more of a bad ass than I'll ever be. You can be that too when you commit to this program, become amazingly awesome and open yourself up to a world that is full of creativity and imagination. 

A Fun Photoshoot With The Spitfire

 On Tuesday, my wife and I went to a park on the other side of town and she wanted to do a photoshoot with me to test her skills as a photographer. It was a fun little outing and she had me take my shirt off and got some good angles to show my progress. Of course I still have a ways to go physique wise but the pics came out good in my opinion and she was excited as hell to try things out.

Can't show every pic we took but I picked out a few favorites. She took shots of various poses, demonstrating certain exercises and did planks and push-up holds. The push-up hold is a big favorite for both of us because of the close-up, it showed something of me I've never shown before. Had me standing next to trees, stand on a platform and other things.

The muscle poses were fun especially the one of my back where I show the most muscle around my body. My training is coming along because of it. Currently at around 232 and leaning out a bit more thanks to Isometrics and the other things I do. Her skills are improving and her other works are incredible. You should check them out at HB Photography on Facebook. Her pics of beaches, forests and other incredible shots are just awesome. She's really coming into her own, so if you're looking for a photographer for senior pics, special occasions, anniversaries or something to create memories for you, your family or loved ones, get in touch with her and see what she can do to make your day special. 

I had her get certain areas around me that seemed best to shoot with and they still came out great. She even had me doing a wrestler's pose or wrestling stance and that's also one of my favorites. This was all her idea, I didn't really expect what she was going to do or wanted to do. She wanted to do something fun and I got to be a model so it panned out. We weren't out very long since the weather has been sketchy lately so it was a good day to do that. She had this planned since our lunch at a restaurant we go to to watch the Raider Game. All she really told me was to just chill and let her handle things. When she does that, yeah I may question her madness but at the same time, I trust her in she knows what she's doing.

We do have another session in mind and we have even bigger ideas of what shots she wants to do and I threw some stuff in and she was on board with it. Let's see how it pans out.  Be amazingly awesome everyone and hope you have success in your endeavors.