The Value Of Supersets For Conditioning

 When it comes to short workouts, I try to do very few exercises as possible down to just only one or 2 for the entire duration. I also do my best to keep it going with little to no rest. This keeps up my conditioning and testing my mental endurance. Take for example using Supersets. It's taking two exercises and doing them back to back. 

It's mainly used in weight lifting such as doing exercises for opposing muscle groups, doing exercises to get that extra pump or to get your heart rate up without needing the treadmill. A very tough superset workout would be the Backlund Deck Of Madness I would do where you took a deck of cards and you did Ab Wheel Rollouts and Step Ups. It's no joke and will test your entire body.

You can take various exercises and do supersets with those and still get in an awesome workout, just look as an example the Cables & Step Ups Workout I did. Step Ups just seem to be the norm for me these days over Squats and hey if it keeps me going and it's working, why stop a good thing? Supersets don't take a long time and plus they're great as a warm up or as a finisher. Finishers are awesome for getting that extra push at the end of a workout.

 A bad ass workout that really got me breathing hard like a madman was picking up my 20 lb Slam Ball and carrying it for an entire revolution around the garage (40ft) and then doing 20 Step Ups (10 per leg) and repeat. I did this for 30 minutes straight non stop. This is the type of training that builds loads of strength and endurance for helping people move furniture or carrying boxes up flights of stairs without tiring. This was the type of workout that helped me move my cousin a few days ago and although I was dripping with sweat, I never felt tired. This is the type of conditioning you want because just working out isn't satisfying enough, it's helping those in need and taking the time to help make it easier for them. 

That particular workout was great but the one last night really tested my strength/endurance using a heavier weight. I did 10 Rounds (with little rest in between) of Deadlifting my 70 lb Kettlebell 10 times and 20 Step Ups. Think about that, that's 700 lbs lifted per round and basically going up a flight of stairs after. The end result was picking up a total of 7000 lb (3.5 tons) and 200 Step Ups. This really puts stress on the Lower Back and Legs. 

When you do Supersets, don't just go for endurance and/or conditioning, try to put as many aspects of strength, flexibility, agility, cardio and muscular endurance all at the same time as you can. The stronger each attribute is, the better off you'll be. Conditioning is a mighty asset but with a combination of strength and others, you're tackling real world fitness that is meant to last and keep you from getting injured easily. Think of it as a dynamic duo of exercises and developing superhero like stamina and strength along with attributes that can't coexist without the other. 

Why I Take Leg Conditioning Seriously

 Our greatest strength and power in the human body comes from the legs and for good reason. We can haul more weight and last longer using the legs and we don't always give a second thought to the real importance they possess. When I got injured, I vowed to find a way to strengthen my lower limbs to the best of my abilities and 15+ Years later, I'm still in pretty damn good shape. 

I may have been very upper body oriented but after developing my conditioning in my legs from 1000's of Squats, 1000's of Step Ups, 1000's of Lower Body Animal Exercises and more, the more I came to realize just how important my legs are to me. Because of my will to keep fighting after my injuries, Leg Training became a bigger priority than I originally aspired to. My legs have been a huge asset for me and the way I would help others when they needed it. It has helped keep my stamina up while hiking, it helped me last a bit longer each time in BJJ and it has helped me stay limber and fast to keep up with little kids and others half my age. 

I wasn't always the fastest or lifted the heaviest weight or ran a marathon but I always believed that if I kept my legs in good condition for whatever comes my way, I trusted my instincts and knowledge to keep me going. I had a pure hatred for being in a wheelchair and everyday I wanted so badly to walk and do things and I made choices that would alter me forever because when reality hit me the day I broke my legs, it made me learn a life lesson that is stuck in my memory. Those who have to live in a wheelchair, I have the deepest sympathies for and wished they could do things but life has thrown things at them that make them grow as a person and teach others to not to take things for granted.

The legs may not always look the sexiest, the powerful looking and sure as hell may not always seem like they do much but when you condition them and use them for real function and strength to help others, that's a bigger reward than any trophy or medal. I take Leg Conditioning seriously because I know what it's like to be held down and having to fight to make myself stronger but also because I never want to experience that pain and hatred ever again. 

Train your legs to last, to have strength when it's needed and to enjoy life to the fullest. 

Here is a new video I put up on TikTok where I share bodyweight leg exercises for Men & Women to get in top notch condition for long term strength, explosiveness, agility, cardiovascular conditioning and speed.    

A Quick Circuit Workout That Builds Stamina & Muscular Endurance

 Every once in a blue moon these days, I would do a circuit workout based on the system put out by Darebee and go for as many as 10 rounds practically non-stop to keep challenging my condition and stamina. As much as I love to do strength training workouts alongside the other stuff, having good conditioning is something I'm more inclined to work on. Conditioning is a challenge for most people and although you can be strong as hell, if it doesn't last what good is it really?

This particular workout I did yesterday was more towards MMA or Boxing/Kickboxing type training where it's plenty of punching, kicking and striking. Although the workout has you doing 7 Rounds at maximum, that's not enough for me so I wanted to take it even further. The Darebee workouts base the levels of fitness on where you're at...Level 1 = 3 Rounds, Level 2 = 5 Rounds and Level 3 = 7 Rounds. Some of these workouts are pretty easy to get to 7 Rounds and others you can barely make to Level 2 without wanting to die. 

I tend to push and modify some of these workouts and make them a bit more to my liking to get the workout I feel I need to get in. I usually make the basic squat into the Hindu Squats and substitute the Lunges with Step Ups, the basic squat just didn't feel right with me and lunges put more stress on my ankles than I like. Almost everything else I'm good with. 

This workout wasn't very difficult to complete but even 10 straight Rounds still builds up a hell of a sweat and gets you breathing hard. I do my best to keep my workouts to a point where I'm not killing myself and having a little bit left in the tank because if I were to push to my extreme, I tend to want to sleep for 3 hours afterwards. This workout was more on the bases of getting in some good cardio and doing something fast and quick to have the rest of the day to chill, do some shopping or go hang out somewhere. 

Make your workouts challenging but you don't have to go to the brink of collapsing and nearly blacking out, I've done it and it sucks and I don't wish it on anyone. 

Cables, Step Ups And Sweat Oh My

 If you don't get the Wizard Of Oz reference in the title, we can't be friends. JK LOL. The other night I did a workout that can virtually be done anywhere and any time that you wouldn't expect to be a combo of. It combines Upper Body Strength Training and Lower Body Conditioning while also developing incredible Core Stability and Power along with some Isometric Components.

I figured I wanted to test my strength somehow so I put the heaviest cables that was possible for me to do and used a style like the 5x5 system in weight training with supersetting to really tackle the body. I used the Lifeline Fitness TNT Cables at 180 lbs Resistance (2 Magentas /40 lbs each and 1 Black/100 lbs). Just trying to stabilize my body on some of the exercises were tough because you have to use your whole body otherwise you might be pushed back hard. 

TNT Cable And Step Up Supersets

Curls - 5x5 per arm (10 total each set) = 50 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

Pulldowns - 5x5 = 25 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

Rows - 5x5 = 25 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

Chest Press - 5x5 = 25 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

One-Arm Rows - 5x5 Per Arm (10 Total Per Set) = 50 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

Totals: 175 Reps On Cables and 500 Step Ups

This was exactly as written in my workout log. I have no idea how long it took me, I rested when needed and wrote down numbers and kept going without even thinking of quitting. The rows and chest presses were the toughest cause with heavy cables like that, the stabilization had to be flawless because if I even relaxed a little, I would be pulled/pushed back into my door hard and I didn't have the plan of getting injured during this. You can do this workout with lighter cables (which I recommend if you're not used to the TNT Cables) and it would still be effective. I might do this workout again with just the 100 lb cable and go without rest to really test my conditioning. 

Setting the Step Ups aside, I put my wife through the same exercises with the cables (much lighter of course). It's great training for when you travel and want to get something going without needing to go to the gym. The Step Ups may be trickier but if you can find some hotel steps or stadium steps that would be awesome too. You can substitute the step ups with Hindu Squats or other leg exercises. This will have you sweating in no time and if you use lighter cables and reduce the rest time to none, you're looking at a hell of a cardio workout along with building strength at the same time. Try it out and see how you do.

Here are two new videos I put up on Youtube....1st one is a compilation I made of some of my most recent videos and a video where I hold a 20 lb slam ball in a horse stance for 3+ Minutes. 

Losing Weight Because Of Isometrics?

 I weighed in this morning at 256.2, I'm now just mere inches from my first (semi) goal of losing 10 pounds. I'll put up pics soon and I do see little changes and it's mainly due to Isometrics. Using the Isometric Power Belt, I keep somewhat of a series of exercises in a routine but always doing different exercises in addition to the routine or doing something completely different altogether.

I like to do Curls, Upright Rows, Deadlifts, Overhead Presses and Bow & Arrow Pulls as part of my routine and switch them around to avoid doing the same order over and over. Some of the other Isometric Exercises that I love to do is doing pulldowns, pulling as if I'm ripping a phonebook or pulling on a lawn mower, Bench Press type exercise, step up Isometrics to build strength in the quads, calves and knees and my personal favorite squat; The Zercher Iso Squat. The workouts don't last very long and only do them a few times a week and if I feel like my recovery isn't doing good, I change it up and do things on other days and do no more than a couple to 3 Iso Workouts a week.

My intention was not to really lose weight and dealing with other things in my life as of late, I'm utilizing more of the Isometrics instead of what I normally do. It's worked out for the most part and the Iso Workouts have been a huge blessing. Life throws you curveballs and you never see them coming so you adapt and learn what you can do despite the bullshit that happens. When I got more in tuned to the Iso Workouts, small changes were happening that I wasn't getting in a while, I was seeing more definition, feeling lighter and stronger in the other workouts I was doing and as you have guessed, losing weight. I'm still in pretty good shape as far as conditioning and muscular endurance and strength were concerned but the Isometrics sort of enhanced this attributes more lately than what I'm used to.

With the countless exercises you can do with Isometrics, only a fraction of that you really only need to do but there are so many ways to experiment and finding the right ones or the ones that challenge your weaknesses and make them your strength. One thing I like to add to the belt is a wooden dowel that I can slide on and do Isometrics that way similar to how Bruce Lee used a chain with a handle to build his strength with Isometrics. Doing the Curls and Deadlifts really tackle the muscles, tendons and ligaments when I use the dowel and feel it way more in my abdominals than just using the belt. Because of this and my consistency with Isometrics, I'm seeing far greater definition in my abdominals muscles and these days I rarely ever do a sit-up. 

The weight loss and fat loss has been a great part of the journey with Isometrics but that's not my end goal. It's more about building strength from as many angles as possible and being able to handle other tasks without having to worry about getting injured. I don't like talking about my goals for fear of saying something and then I just drop everything, I've been known to do that, what I will say is my journey is more about building resilience and conditioning my body to where it wouldn't be easy to hurt me and build strong tendons for the long run. Ever since that messed up accident, I'm driven to build the best possible strength in making my bones the strongest they can be in the safest manner and develop almost an indestructible structure.   

Labor Workouts For Conditioning And Long Term Strength

 Ever Hay Baled? Worked a Sledgehammer for hours on end? Carried sacks of rice or potatoes? Walked with buckets of water or concrete? If answered yes to any of these, you've done some form of Manual Labor in your lifetime. I do believe laborers are a foundation within all societies regardless of the country and are incredible at what they do when it comes to the dirty work. Throughout my years of moving family and doing a few jobs here and there, hauling and working various labor is tough ass work. It puts a little more testosterone in your system and gets you plenty of time outdoors. 

I knew guys that worked labor jobs up to 12 hours a day or more and some of them were the strongest dudes around. Even women who work labor jobs are bad ass if not more than a lot of men. Although it is hard work, it can take a toll on your body if you've done it for a number of years and very rarely you ever see a laborer who is in damn good shape and not having as many injuries or a broken down body. 

Every few workouts or so, I do some training in tribute to those hard working men and women who have paved the way for help shaping countries all over the world. I take my 70 lb Kettlebell and do one handed carries around either the garage or my driveway for revolutions to build grip strength and core stability. Carrying a total of 1000 lbs or more is a hell of a workout and it doesn't take long either but it'll give you an appreciation for what these people do day in and out.

Another great workout was one I did the other day where I would pick up and shoulder carry my 20 lb Death Star Slam Ball and do 20 step ups with it and repeated that 10 times shouldering a total of 200 lbs and 200 Step Ups. It's quick but can be humbling because the more times you pick up a weight even as light (and awkward) as 20 lbs, the heavier it can get and you have to use your whole body. Imagine carrying up bags of sand or boxes of fruit up flights of stairs, it can be crazy tough. 

Most of these workouts are pretty short but they work everything and you make every minute count as you haul ass and build that strength because you never know when you'll need it for when someone needs help moving, stacking stuff and putting in time to do some good for your fellow man. One of the exercises I had my wife do was picking up and putting down the 20 lb Slam Ball a total of 25 times, the equivalent to lifting a total of 500 lbs. That may not sound much but this was after working an 8 hr shift while driving an hour to and from work. 

Step Ups are a hell of an exercise for building that leg conditioning for various tasks and having endurance that can go for a good period of time. It has helped me in hiking, swimming and doing workouts I normally don't do and can be tough as hell at times. I can go 30 minutes or more if I put my mind to it and do 1000 Step Ups in an hour or less if I really pushed myself. I'm always up for helping someone if they ask for it and do what I can and want to be in good condition to make that happen. I'm not perfect nor am I the most coordinated at times but I do what I can as long as I can when it comes down to it.

Thank a laborer when you can and do some training that may not look like much to the average person or gym rat but to experience even for a moment what hard labor can feel like. If you really want to understand how laborers are freakishly strong, seek out Slim The Hammerman. 

To all laborers out there, keep kicking ass and thank you for what you do. 

Results Using Isometrics As A Foundation

 My weight has always had a habit of fluctuating like a lot of people, so consistent weight loss and/or fat loss wasn't always easy. That is until Isometrics started becoming more of a priority. For about a year now I've kept my weight between 260-265, still had good agility, endurance and plenty of strength along with decent conditioning. I still do Animal Moves and use other implements to stay in shape but what has given me more of a fat burning edge and putting on definition has been Isometrics on a consistent basis.

Off and on for a decade and a half I would go through these phases of training and was always fascinated with Isometrics and practiced from hand balancing, hanging, push-up holds on my fists, wall pushes, wall sits, using a strap, bodyweight, holding weight in a horse stance and muscle control. With the consistency as of late especially within a month, not only have I lost weight but starting see more consistent muscular definition, the way I move and my stamina. 

These have been my results as of now......

Like I said, normally I've kept up my weight between 260-265, these current photos are at a BW of 257.4, under 260 for the first time in a long time. Because of mainly Isometrics, I've accomplished a weight loss and fat loss I didn't expect to have. My eating habits haven't really changed and only eat when I'm hungry. Other than playing around with my workouts, my biggest recreation is either going on hikes or going for walks around the neighborhood. If I could keep this up, maybe it's possible to be under 250. Who knows?

Isometrics are a key component to aiding in fat loss especially with certain intensities. When it comes to a huge fat loss and weight loss with the results of Isometrics is Steve Justa. I don't know how much he weighs these days after doing his Isometric DVDs 6 years ago but back then he was around 206-210 I believe and looking like a beast with strength many would kill to have. Isometrics don't make you just looking good, they can give you strength from angles other methods can't touch. They can help aid in preventing injuries, strengthen the bone structure and even rehab certain areas of the body. 

I use the Isometric Power Belt from Bronze Bow Publishing as my ultimate tool for Isometrics but that might not be in your budget, so if you're looking to save a few bucks maybe the WorldFit Iso Trainer may be more suited for you if that's your interest. If you're really looking to save money, just use your bodyweight and use the environment around you, you can still get in stupid shape and build incredible strength. Karl Gotch had a saying that said "always work your muscles from every possible angle", Isometrics applies to this in very high regards. 

However you do Isometrics, make them a priority and see how far you can go and who knows, with consistency and decent eating habits, you can get shredded and possibly look like Hugh Jackman from The Wolverine (I said possibly, not guaranteed).