I'm not always about the aesthetics on fitness branding but at some point having a body that is considerably healthy and strong is essential. I'm not talking the bodybuilder look or having the physique of a male model but one where it's solid, powerful and you stand out. I like the build between Batman & Spider-Man which is a cross between a solid muscular frame and ectomorph features. If you're going to build a superhero body, the next thing to do is to do Superhero Training.
It's not easy work and it's not going to happen overnight especially when someone is my size at a solid 267 lb. frame at under 6'. That's where I believe having that look is more for fat burning and establishing powerful muscular entities similar to a fullback or a Tight End in Football. My training as of late consists of Sprinting/Burpees, Circuits & Finishers. Three times a week, I lay down a workout that is tough, intense, heart pounding and loading up on insane compound exercises that include Squats, Push-ups, V-Ups, Kicking, Punching & Mountain Climbers. The circuits range from 3-4:30 Total Minutes per round. The Sprints or Burpees last 30-60 sec. and doing 5 rounds of that total. Finishers range from 3-5 minutes at best using 2-9 exercises that are done for time example I did a superset of Sand/Steelbell 360's and V-ups; the objective is to do as many rounds as possible in allotted time doing 10 reps each (each way on the 360's).
I don't do the same circuit or finisher twice, I change things up to keep it interesting but still as intense as my body can handle. The Sprints/Burpees change time every two weeks and once I hit the 6 week mark, i'll be sticking to 1 minute rounds of Sprints/Burpees and doing 10 reps each exercise doing a circuit of 4 and doing whatever finisher gets into my head. It's extremely advanced version of Sprint Training and it's not for the weak at heart, this will turn little boys away and have hardcore fanatics rush on in unless its too much for them. This is the closest to doing crazy conditioning for sports such as MMA, Football, Track & others without hitting that Pro status. A superhero takes training seriously and thrusts into the very depths of his/her abilities and take on challenges that would make the average person run for the hills and run for their lives. When you challenge yourself in ways that is unique and full of possibilities, you will find training to be something of a wild entity and doing something not many are willing to do.
Take it seriously but also have fun, use your imagination. Sprints can be done in many ways; running hills, on a track, in place or moving really fast in Battling Ropes. I prefer indoor sprinting due to the weather in my area and it works for me. After workouts I take a nice cold shower to help my muscles recover and eat a good portion of food from burning a ton of calories and continue to burn after the session is over. My physique will come in the coming months and during the Spring & Summer I'll be training with my hammers once every 3-4 days to build that powerful muscular frame and build solid tendon and grip strength that is functional and full of fat burning and building an insane metabolism. You can do Superhero workouts using weights but I do feel Bodyweight is better in the sense where all you need is YOU and it can be done anywhere and anytime. The hammers are just an added bonus or alternative in order to get fresh air, vitamin D and train differently with a zest for Norse Mythology.
Get Superhero Strong
Monday, December 26, 2016
Friday, December 23, 2016
Cold Showers Building Endurance
For a while now I've been experimenting the method of Cold Water Therapy mainly Cold Showers; yes even in the winter time when it's 20 degrees or lower outside. I've gotten to a point where I can get in and just let the cold water hit me and i'm talking as old as it gets and I mean FUCKING COLD!!! It forces your body to open up on the inside because in order to stay warm, the body burns calories from the trillions of cells rushing through the bloodstream thus when you are literally turning red that's blood rushing throughout your body. Now what does this have to do with endurance?
When you first expose yourself, you breathe hard and fast because your body is in a state of shock and your lungs are needing to produce more oxygen (I'm no scientist, I'm going by how my body feels from starting out till now) but what it really does is that once you become acclimated to the rush of cold water hitting you, you begin to breathe far deeper and thus the greater the deep breathing, the greater your body produces oxygen and burns fat like crazy. When this happens you also produce possibly insanely powerful testosterone and for guys can build up a sperm count by nearly 500%. Who needs steroids when you can produce hormones naturally using techniques like this.
When your body produces insane amounts of oxygen it can lead to greater stamina in your exercise routines or even better in the bedroom with that special someone and believe me, stamina is something you want to have in those reserves. Add in HIIT exercise and holy shit your woman might just be in serious trouble. It takes a powerful level of mental toughness to do Cold Showers and it doesn't get easier but it does get very interesting. If you want more info on Cold Water here's a really fun video by The Art Of Manliness on the benefits of Cold Water Therapy......
When you first expose yourself, you breathe hard and fast because your body is in a state of shock and your lungs are needing to produce more oxygen (I'm no scientist, I'm going by how my body feels from starting out till now) but what it really does is that once you become acclimated to the rush of cold water hitting you, you begin to breathe far deeper and thus the greater the deep breathing, the greater your body produces oxygen and burns fat like crazy. When this happens you also produce possibly insanely powerful testosterone and for guys can build up a sperm count by nearly 500%. Who needs steroids when you can produce hormones naturally using techniques like this.
When your body produces insane amounts of oxygen it can lead to greater stamina in your exercise routines or even better in the bedroom with that special someone and believe me, stamina is something you want to have in those reserves. Add in HIIT exercise and holy shit your woman might just be in serious trouble. It takes a powerful level of mental toughness to do Cold Showers and it doesn't get easier but it does get very interesting. If you want more info on Cold Water here's a really fun video by The Art Of Manliness on the benefits of Cold Water Therapy......
Thursday, December 22, 2016
The Ultimate Weapon That Will Build Muscle Just By Swinging It
Doing my superhero workouts is becoming a great habit since i'm near my second week into them. They are going to be my Winter training sessions since i'm not the biggest fan to be outside although it is fun from time time time. In the Spring & Summer however, one type of workout that has brought me strength that I never had before or since will be back with a vengeance and doing so twice a week to build steel powered muscle, vibranium corded tendons and obliterate fat like no other is my hammer workouts using two of my most precious and mighty tools of the trade; my Thor Hammer & Epic Sledgehammer made by the modern Blacksmith of the Gods Ryan Pitts.
When you work with sledgehammers, you're getting a feel for that manual labor, back-breaking man's work that will form muscle in ways conventional weights can't and never will. In the past I've called the Thor Workouts Thorsmithing in which means instead of building tools, you're developing a physique being carved out by your own merits and smashing your way to glory. The Epic Sledgehammer workouts are even worse but way more interesting because even though you're smashing a tire to smithereens, you get to be the Mighty John Henry for a period of time. Being able to break through barriers of strength and feeling the surge of the ultimate levels of Testosterone & HGH that steroids cannot ever be measured otherwise. I do take steroids and they're called Hammerbol, its not a pill or a drink or an injection; it is pure hammers that is a tool for very few who are willing to subject themselves to.
Hammers can be fierce, intimidating, full of fear and downright scary as hell. They may look cool and they give off mighty vibes but when you pick them up (if you can) and thrusting it downward onto a tire will bring you power and strength that only the Norse Gods can truly understand. Imagine, hitting a tire 100's or even more than a 1000 times with 30 pound Thor Hammer or a 60 pound Epic Sledge and feel every ounce of your being going into that strike and having the surge of energy that is so strong, average humans run in fear. Only two people have ever joined me in a Hammer workout, one is a beast of a man, the other is a modern day Superwoman less than 5ft tall of pure explosive dynamite. It takes guts to do this kind of training; moving literally a total of 10's of thousands of pounds in a single workout would make most people beg for mercy. I have literally smashed tires with a 60 pound hammer 1000+ times on multiple occasions, that's over 60,000 pounds total in a single workout, that's 30 tons or more being thrown in and I beg for more. It gets you out of breath, it sucks out your soul and your life force is in sheer agony yet it brings out the very best in yourself physically, mentally, emotionally and spiritually. These are the only true weights I will ever lift, barbells and dumbbells are no longer in my league compared to the hammers. Anybody with a half brain can lift a dumbbell or a barbell but very few can move a hammer with sheer velocity and insane amount of guts just for the opportunity to feel the embodiment of our strength ancestors.
Want to know the closest of feeling like a god of strength and amazing universal muscular empowerment, take on the hammers, I guarantee you it will get you addicted.
When you work with sledgehammers, you're getting a feel for that manual labor, back-breaking man's work that will form muscle in ways conventional weights can't and never will. In the past I've called the Thor Workouts Thorsmithing in which means instead of building tools, you're developing a physique being carved out by your own merits and smashing your way to glory. The Epic Sledgehammer workouts are even worse but way more interesting because even though you're smashing a tire to smithereens, you get to be the Mighty John Henry for a period of time. Being able to break through barriers of strength and feeling the surge of the ultimate levels of Testosterone & HGH that steroids cannot ever be measured otherwise. I do take steroids and they're called Hammerbol, its not a pill or a drink or an injection; it is pure hammers that is a tool for very few who are willing to subject themselves to.
Hammers can be fierce, intimidating, full of fear and downright scary as hell. They may look cool and they give off mighty vibes but when you pick them up (if you can) and thrusting it downward onto a tire will bring you power and strength that only the Norse Gods can truly understand. Imagine, hitting a tire 100's or even more than a 1000 times with 30 pound Thor Hammer or a 60 pound Epic Sledge and feel every ounce of your being going into that strike and having the surge of energy that is so strong, average humans run in fear. Only two people have ever joined me in a Hammer workout, one is a beast of a man, the other is a modern day Superwoman less than 5ft tall of pure explosive dynamite. It takes guts to do this kind of training; moving literally a total of 10's of thousands of pounds in a single workout would make most people beg for mercy. I have literally smashed tires with a 60 pound hammer 1000+ times on multiple occasions, that's over 60,000 pounds total in a single workout, that's 30 tons or more being thrown in and I beg for more. It gets you out of breath, it sucks out your soul and your life force is in sheer agony yet it brings out the very best in yourself physically, mentally, emotionally and spiritually. These are the only true weights I will ever lift, barbells and dumbbells are no longer in my league compared to the hammers. Anybody with a half brain can lift a dumbbell or a barbell but very few can move a hammer with sheer velocity and insane amount of guts just for the opportunity to feel the embodiment of our strength ancestors.
Want to know the closest of feeling like a god of strength and amazing universal muscular empowerment, take on the hammers, I guarantee you it will get you addicted.
Tuesday, December 20, 2016
Do You Even Superhero Train Bro?
Funny things aside, we all should strive to have that spirited Superhero/Animalistic style training ideal that could take us to the far reaches of our soul and develop our bodies with pure powerful hormones and maximum metabolism strategy. HIIT is nothing new but with a little imagination we can create workouts that bring out the very best in our abilities. Ever wondered what it be like to have the physique of Captain America, Batman, Green Lantern and other heroes? Why do bodybuilding when you can have a body that is far easier to obtain and be able to eat what you?
My ideal physique is a cross between Batman & Spider-Man, a build that is rugged but not bloated or skinny as hell. At 5'10 and 267 lbs. I'm no where near that but with patience, training hard, eating as good as I can while having a cheat day every now and then I believe I can attain it and be able to have that physique at around 230-240. That's the beauty of body-weight exercise, you can turn them into styles of training to help you be big or smaller depending on how you train, eat and program your strategies. For the most part I like being muscular and looking more like an NFL Fullback than a marathon runner that looks like African children should be feeding him something (bad analogy I know).
My style of training these days is utilizing sprints/burpees, circuits and finishers while using compound movements and MMA simulation in a circuit. Its not about training to be a Superhero, anybody can be a hero but being fit to not only look good but be functional and strong, agile enough to help others when needed. Your imagination is the key and applying it to action can have a massive impact on your progress. Already done 4 workouts of Superhero Sprints and seeing some definition and fat melting like Judge Doom at the end of Roger Rabbit sounding like a discount wicked witch of the west. You see, when you go hard for only less than a few days a week, it may not be much but when you think less is more and gaining more than losing it puts you in a different perspective. There are many ways to do HIIT but I find this to be top of the line that anyone can do whether a beginner or an extreme lunatic with a hard-on for crossfit. It's tough and kicking your ass six ways to Sunday but with consistency, you bring in a level of fitness many never achieve.
My ideal physique is a cross between Batman & Spider-Man, a build that is rugged but not bloated or skinny as hell. At 5'10 and 267 lbs. I'm no where near that but with patience, training hard, eating as good as I can while having a cheat day every now and then I believe I can attain it and be able to have that physique at around 230-240. That's the beauty of body-weight exercise, you can turn them into styles of training to help you be big or smaller depending on how you train, eat and program your strategies. For the most part I like being muscular and looking more like an NFL Fullback than a marathon runner that looks like African children should be feeding him something (bad analogy I know).
My style of training these days is utilizing sprints/burpees, circuits and finishers while using compound movements and MMA simulation in a circuit. Its not about training to be a Superhero, anybody can be a hero but being fit to not only look good but be functional and strong, agile enough to help others when needed. Your imagination is the key and applying it to action can have a massive impact on your progress. Already done 4 workouts of Superhero Sprints and seeing some definition and fat melting like Judge Doom at the end of Roger Rabbit sounding like a discount wicked witch of the west. You see, when you go hard for only less than a few days a week, it may not be much but when you think less is more and gaining more than losing it puts you in a different perspective. There are many ways to do HIIT but I find this to be top of the line that anyone can do whether a beginner or an extreme lunatic with a hard-on for crossfit. It's tough and kicking your ass six ways to Sunday but with consistency, you bring in a level of fitness many never achieve.
Monday, December 19, 2016
Making Big Workouts Three Times A Week
Since the Superhero Workouts are my big thing right now it's important to know that I don't do them more than 3 times a week. Many workouts people do believe to be optimal you need to do them 4-6 times a week because its the go hard or go home attitude isn't it? In order to get the best results is to compromise your body to train hard for short periods and relax/recover the rest of the time so your body can repair itself and build the muscle it needs.
Also if you train hard too much with little recovery, you won't just get muscle tears but rupture tendons, ligaments and possible cartilage. When you hit maximum intensity it doesn't need to be more than 3 times a week because mainly when you do short bursts, you're generating greater hormones and your body pumps more oxygen. The Superhero Workouts consisting of sprints, circuits & my personal favorite, a finisher consist of powerful calorie and fat burning effects that even after the workout you're still burning and creating more muscle over fat.
Although it takes time like everything else, HIIT burns fat faster than any other method and the whole workout without the rest periods take no more than 20-25 of hardcore intensity. It is a powerful method that doesn't just build muscle and give you a run for your money, it saves you time and it's quick to do at any point in the day. Using Finishers creates an even greater effect on the fat burning process through its ability to be efficient in sending signals to the body to burn more than you normally would in a regular cardio workout.
You can create your own Superhero Workouts of HIIT using nothing but your own body weight and you can do it with a small amount of space. To find the top courses to get more ideas, head on over to ben-bergman.branded.me and take a look at some of the books that can get you going without ever stepping foot in a gym.
Also if you train hard too much with little recovery, you won't just get muscle tears but rupture tendons, ligaments and possible cartilage. When you hit maximum intensity it doesn't need to be more than 3 times a week because mainly when you do short bursts, you're generating greater hormones and your body pumps more oxygen. The Superhero Workouts consisting of sprints, circuits & my personal favorite, a finisher consist of powerful calorie and fat burning effects that even after the workout you're still burning and creating more muscle over fat.
Although it takes time like everything else, HIIT burns fat faster than any other method and the whole workout without the rest periods take no more than 20-25 of hardcore intensity. It is a powerful method that doesn't just build muscle and give you a run for your money, it saves you time and it's quick to do at any point in the day. Using Finishers creates an even greater effect on the fat burning process through its ability to be efficient in sending signals to the body to burn more than you normally would in a regular cardio workout.
You can create your own Superhero Workouts of HIIT using nothing but your own body weight and you can do it with a small amount of space. To find the top courses to get more ideas, head on over to ben-bergman.branded.me and take a look at some of the books that can get you going without ever stepping foot in a gym.
Wednesday, December 14, 2016
Tuesday, December 13, 2016
Is It Better To Train Sprints Outdoors Or Indoors?
Sprints as you may well know are the fastest form of training that burns fat, builds muscle and increases metabolism. They don't take very long to do and develop powerful Human Growth Hormone that gives you the ability to stay young, vibrant and have incredible energy. You can do sprints indoors or outdoors but which one is better?
There's pros and cons to both but either way, they're very effective and can give you an incredible physique as you get better at them and do them no more than 3x a week. Outdoor sprints especially hill sprints are the optimal when it comes to burning fat the fastest humanly possible; however, the weather may not always be in your favor and you might need another option for whatever reason and sometimes you just want to be safe but still get an insane workout. Indoors give you the option to train in your home where you run hard in place for 30-60 seconds. You can go hard for a minute but only at that maximum amount of time because you may not be going at higher speeds than if you were to do them outdoors but they do fire up the body really quick.
Because of the weather I'm training my sprints indoors for my Superhero Training doing the Sprints, a Circuit and a finisher. As you saw yesterday if you watched my video, I showed what my workout was that kicked the living crap out of me but loved it with a passion. This workout including the finisher is no more than 20 minutes of work and nearly twice as long just resting. I rest as long as needed to be efficient in a upcoming sprint or circuit and there times where I might change an exercise to where it's not killing me but I can keep going to keep my heart rate up and sticking to it. It's not the easiest workout whatsoever and it shouldn't be but I had the best feeling afterwards especially when I did my meditation listening to Calm Meditative sounds on Pandora, doing deep breathing exercises while doing so then finishing off with a blasting cold shower to balance out my body's heating and cooling systems. For warm ups I would do a dynamic stretching routine of loosening up the joints in the ankles, knees, shoulders, hips, wrists and stretching certain muscles such as the hamstrings, obliques, chest, neck and back.
So which one is better suited? I suggest you figure out what works best for you and if you have decent weather than by all means go for it outside. Imagine the power and surge of vitality when you only train 20 minutes 3x a week and get results faster in mere weeks than you can in 6-8 months. It is a great theme and it can be done on a beginner level as well for those who have never done it before. It is so powerful it causes an afterburn effect meaning within 24-48 hours of that kind of workout you're burning up to 3x or more calories without doing much of anything which in turn can help you lose weight and build up great amount of muscle in a short period of time and recovery becomes your greatest ally. It's helped me sleep way better in the past and believe it or not, I've used this very system to drop 30 points of my blood pressure within 3-4 weeks when normally I couldn't do with other programs that went on for a couple months like the animal exercises. For more info, give me a shout and we can talk on skype or through email and I'll do what I can to give you the best possible ways to do this.
There's pros and cons to both but either way, they're very effective and can give you an incredible physique as you get better at them and do them no more than 3x a week. Outdoor sprints especially hill sprints are the optimal when it comes to burning fat the fastest humanly possible; however, the weather may not always be in your favor and you might need another option for whatever reason and sometimes you just want to be safe but still get an insane workout. Indoors give you the option to train in your home where you run hard in place for 30-60 seconds. You can go hard for a minute but only at that maximum amount of time because you may not be going at higher speeds than if you were to do them outdoors but they do fire up the body really quick.
Because of the weather I'm training my sprints indoors for my Superhero Training doing the Sprints, a Circuit and a finisher. As you saw yesterday if you watched my video, I showed what my workout was that kicked the living crap out of me but loved it with a passion. This workout including the finisher is no more than 20 minutes of work and nearly twice as long just resting. I rest as long as needed to be efficient in a upcoming sprint or circuit and there times where I might change an exercise to where it's not killing me but I can keep going to keep my heart rate up and sticking to it. It's not the easiest workout whatsoever and it shouldn't be but I had the best feeling afterwards especially when I did my meditation listening to Calm Meditative sounds on Pandora, doing deep breathing exercises while doing so then finishing off with a blasting cold shower to balance out my body's heating and cooling systems. For warm ups I would do a dynamic stretching routine of loosening up the joints in the ankles, knees, shoulders, hips, wrists and stretching certain muscles such as the hamstrings, obliques, chest, neck and back.
So which one is better suited? I suggest you figure out what works best for you and if you have decent weather than by all means go for it outside. Imagine the power and surge of vitality when you only train 20 minutes 3x a week and get results faster in mere weeks than you can in 6-8 months. It is a great theme and it can be done on a beginner level as well for those who have never done it before. It is so powerful it causes an afterburn effect meaning within 24-48 hours of that kind of workout you're burning up to 3x or more calories without doing much of anything which in turn can help you lose weight and build up great amount of muscle in a short period of time and recovery becomes your greatest ally. It's helped me sleep way better in the past and believe it or not, I've used this very system to drop 30 points of my blood pressure within 3-4 weeks when normally I couldn't do with other programs that went on for a couple months like the animal exercises. For more info, give me a shout and we can talk on skype or through email and I'll do what I can to give you the best possible ways to do this.
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