A Traveling Asset That Keeps You Strong

 

Fitness is a lot of trial and error. You experiment with things, you test out the waters and you find what works and what doesn't. Some are closed off or haven't learned valuable assets of training especially if they travel. Back in the day, gyms weren't as easy as to come by and many travelers had to figure out things to keep themselves going. Some had a few things with them that they can carry, like Bob Backlund for example would take his Wheel & Foldable Step Stool and train in hotels and in the arenas. 

Those things are very good to have and if you love conditioning, bodyweight is right at the top of the list. To keep up with the riggers of travel, you can get a workout in anywhere if you have the right mindset and knowledge of what you can do. I love circuit style bodyweight exercises and have done them in airports, hotels, theme parks, on the beach and wherever it helps. However; if I had to pick a method that can be done anywhere with little to no equipment, it's Isometrics hands down.

People forget how valuable Isometrics really is especially for travelers. You can do all kinds of holds that will not only keep you strong, but also keep you energized for those long flights, crazy drives and being able to haul your bags with little effort. If I had to pick the best equipment for Isometrics, it's the WorldFit Iso Trainer. You can pack it into a little bag and throw it in your suitcase or duffle bag and you can have a workout anywhere you want and not have to move a muscle, just contract, relax, repeat and you're good to go. 

Strength Training on the road can be a challenge but with this bad boy, you can mimic just about any exercise in the gym isometrically and get something going for as little as 10 minutes. My favorites to work are the Bicep Curl, Overhead Press, Lunge, Zercher Squat, Deadlift, Seated Row & Chest Press. These alone can be done in a matter of minutes and I'd be spanked. You can do them their respective positions for 7-12 seconds or you can do them in one position per exercise and go for longer periods of time. Overcoming Isometrics truly is the Game Genie of Fitness.

One of the perks of Isometric Training is that it doesn't tear you down or make you feel as sluggish, you can use a lot of effort and not feel dead afterwards. Whenever I do them say in an airport waiting for a flight, they provide the focus and concentration, along with Spatial Awareness & Vitality. With controlling the breathing, it also helps relieve anxiety of being on a plane and being overwhelmed. It gives off that calming effect afterwards. In a hotel room, they're great for preparing for the day's activities or winding down after a day of fun and adventure. They're there when you need them and be able to carry on your day.

For a preference of which book or course to help you with this kind of training is Overcoming Isometrics With Matt Schifferle who provides not only the exercises but what you can do with a regular routine on the road to keep you sharp no matter where you are. It is by far a top 5 in the entire realm of the method. I personally believe very few can match it when it comes to the wisdom, the science, the small details and the professionalism that comes with it. 

Safe travels everyone, kick ass in your endeavors and keep being amazingly awesome.   

2001: An Isometric Odyssey....Unlocking Potential with Isometric Training For Women

In the realm of fitness, women often find themselves navigating a sea of conflicting information. Should they focus on cardio for weight loss, or hit the weights for strength? Amidst the noise, a powerful and often overlooked methodology still stands high like a Warrior Queen: Isometric Training. This ancient yet underrated approach offers a plethora of benefits tailored to the unique physiological and lifestyle needs of women. Let's fin out about the world of isometrics and uncover how it can be the game-changer for female fitness enthusiasts.

What are Isometrics?

Isometric exercises, or "static exercises," involve contracting muscles without moving the joints. Unlike traditional weightlifting or resistance training where you lift, lower, and repeat, isometrics focus on holding a position or applying force against an immovable object (overcoming) or going against gravity (yielding). This static contraction can be applied to various muscle groups, offering a versatile and efficient workout.

Benefits of Isometrics for Women

1. Time-Efficiency*: In today's fast-paced and "be quick on your feet" world, finding time for a lengthy gym session can be daunting. Isometric exercises can be completed in a fraction of the time, making them perfect for busy women. A 10-15 minute daily isometric routine can yield significant strength gains and health benefits.

2. Injury Rehabilitation and Prevention*: Isometrics are low-impact, reducing the strain on joints compared to dynamic movements. This makes them ideal for women recovering from injuries or those with joint issues. By strengthening muscles without excessive stress on the joints, isometrics can also play a crucial role in injury prevention.

3. Core Strength and Stability*: A strong core is the foundation of overall fitness and functional movement. Isometric exercises like planks, wall sits, and other bad ass holds target the core muscles effectively, enhancing stability, posture, and reducing the risk of back pain.

4. Muscle and Definition*: Isometrics can significantly contribute to muscle building without the bulk. For women looking to achieve a lean, athletic physique without excessive muscle mass, isometrics offer a perfect solution. Exercises like wall push-ups, glute bridges, and leg holds such as the Horse Stance & Split Squat can sculpt and define muscles without the need for heavy weights.

5. Improved Mental Health*: The focused nature of isometric exercises, often requiring concentration and breath control, can have a meditative effect. This mindfulness aspect can reduce stress, improve mental clarity, and contribute to overall well-being. Stress can be a pain in the ass.

6. Hormonal Benefits*: Strength training, including isometrics, can have a positive impact on hormonal balance. Regular practice can help regulate menstrual cycles, improve bone density, and support menopausal health by maintaining natural muscle mass and strength.

7. Accessibility*: One of the most compelling benefits of isometric training is its accessibility. With minimal to no equipment required, women can perform these exercises anywhere – at home, in the office, or while traveling. This opens up to greater freedom to fitness, making it possible for everyone to stay active and healthy.

Isometric Training offers a unique blend of efficiency, effectiveness, and accessibility that can cater to the diverse needs of women. Whether you're a busy professional, a stay-at-home mom, or an athlete, incorporating isometrics into your fitness regimen can yield profound benefits. By embracing the power of isometric exercises, women can unlock their full potential and be one hell of a spitfire. 

Be amazingly awesome and stay strong ladies, you got this. 

Train To Play: Our Body, Our Breathing And The Earth Beneath Us

A rigid regimen has its place and we learn the value of control, but other times, we feel the need to express ourselves and not act like robots just given a task and not feel like we have any control. As kids, we didn't know what the value was when we played. It just came natural to us, the imaginative things we thought of, how we expressed them and made up some weird scenarios that became our game. 

We moved with expressive detail, let go of what was normal and formulated our own style to what made us want to run, jump, crawl, putting things in perspective without understanding the words we were using. In a twisted way, we taught ourselves to train. The sad thing is, as we grew up, playing became less and less. We became analytical, we stopped what made us have all these ideas and only took into consideration what we thought we can control yet took away our ability to play.

We breathe everyday, we have to in order to live. But our breath was compromised in many aspects because we are taught to breathe this way or that way, our breath becomes shallow when we panic, we live in fear of what is natural and attempt to take control of what others made us believe which in fact is not controlled by you, it's being conditioned to think we are. The body becomes rigid or soft, it stops being expressive because we stopped using our natural functions for imagination so we can express it outwardly. 

Fitness is more than just how we move our bodies through various planes of motion (weight training, gymnastics, push-ups, pull-ups, bodybuilding), it's what it also gives us mentally. The fitness industry has both good and bad points that comes with greed, self loathing and the ability to manipulate those that are convinced this person or that person is the answer to their problems. We as individuals slowly lose our own abilities to express what was already natural to us.

Within a couple ticks shy of 30 years of practicing various forms of exercise, very few can match the ideals of what it means to move and let go of the rigid mentality of you have to be this way in order to get results. No matter what you do when it comes to training, results will come but not in the way you always think they're going to go. Results vary from person to person, we build our bodies for whatever purposes but we can't look the same otherwise what's the point of your own individuality?

First and foremost, the best equipment we have doesn't come from a machine, a dumbbell or a barbell, hell not even rings or straps; it's the earth. We can jump on it, crawl, run, flip, roll and whatever can make us have it be the platform for self expression. The grass, the dirt, the feeling of our bare feet. The second, some of the best exercise is not pre-set moves like numbered squats, push-ups and weights; it's moving like a wild animal or combining elements that are the successors of putting yourself in a series of moves that are creative and full of life. The ability to switch from one thing to another in the blink of an eye, the idea of learning on the fly and controlling your own destiny within every step. It's bringing back what was already there but amplifying it with even more enthusiasm.

In one of my recent videos of doing various animals and other moves, I just wanted to express myself and not care that it looked weird, not graceful like Ballet or Circ Du Soleil and just let go. Make shit up and combine moves I normally don't do. I don't roll very much yet in one video I'm going backwards and forwards without giving it any real thought. Just an idea and go with it. It was the need to play with what was possible. 

Training to play is more than just learning moves, it's enhancing the ability to be creative, to give yourself the gift of movement and not necessarily use it to make it your identity but to use it as a tool to show what you're capable of. It takes time and practice. Yeah I do Isometrics and other things and they're a part of who I am but the practice of moving freely hits different. It's putting you into a different world altogether. A form of individualism that ties many things together, a family of exercises that forms your being. 

Courses like Movement 20XX teaches this and not just in the exercises themselves, but to give a person the freedom to express themselves. Yes you learn how each exercise works but you also learn about yourself, how to tie the exercises and moves together for your own goals and what you want to accomplish. Not just physical results but the mental aspects as well. You'll see things differently, you'll move in awkward positions yet it'll feel like nature, it's enhancing your brain to think outside the norm. You let go of things for a while and reevaluate what was great as a kid doing things that showed personality, being bold and making a game out of something. 

Train to play. Use the body as a tool, breathe into the earth and find the value what makes fitness amazingly awesome. It's not childish, it's child-like and you get to go back to a place where life is simple and fun. Find your creativeness, use your imagination and learn things that were part of our lives before we became overthinkers and self sabotaging our own individuality.   

The Unyielding Power of Dumbbell Training

In the realm of strength training, few tools rival the dumbbell's versatility, effectiveness, and raw, unadulterated power. These humble, yet mighty weights have been the cornerstone of countless physiques, from the chiseled gods of ancient Greece to the modern-day titans of the gym. Dumbbell training is more than just a form of exercise – it's a journey of self-discovery, a test of willpower, and a declaration of strength. Men such as Brooks Kubik, Arthur Saxon, Franco Columbu, Sig Klien, all used them and benefited them immensely.

The Unrivaled Benefits of Dumbbell Training

Dumbbells offer a multitude of benefits that set them apart from their machine-based counterparts. For one, they allow for a full range of motion, engaging stabilizer muscles and promoting functional strength that translates to real-life activities. This is particularly evident in exercises like the dumbbell shoulder press, where the absence of a fixed path forces the lifter to engage their core and stabilizers to maintain proper form.

Moreover, dumbbells are unilateral, meaning each arm or leg works independently. This unilateral nature helps identify and rectify strength imbalances, a common issue that can lead to poor posture, decreased athletic performance, and increased risk of injury. By strengthening each side individually, lifters can develop a more balanced physique and reduce their susceptibility to these issues.

Furthermore, dumbbells are incredibly versatile. With a single pair, one can perform dozens of exercises, targeting every major muscle group. From the classic dumbbell bicep curl to the more exotic dumbbell snatch, the possibilities are endless. This versatility makes dumbbells an ideal choice for those looking to streamline their workout routine without sacrificing effectiveness. For the most part, the basics will always be best.

The Mental Fortitude of Dumbbell Training

Dumbbell training isn't just about physical strength; it's also a mental gauntlet. The simplicity of dumbbells belies the complexity of the exercises and the mental toughness required to push through challenging workouts. As you stand in front of the mirror or sweating it out in your dungeon, dumbbells in hand, you're not just lifting weights – you're facing your fears, testing your resolve, and forging an unbreakable spirit.

The mental aspect of dumbbell training is often overlooked, but it's precisely this aspect that separates the champions from the mere mortals. The ability to focus, to push through in the face of fatigue, and to emerge stronger on the other side is a quality that transcends the gym and beyond. It's a quality that can be applied to every aspect of life, from the boardroom to the battlefield.

What Made Dumbbells Stand Out With The Old Timers Compared To Today?

The giants of yesteryear took Dumbbell Training a little differently. Although performed for aesthetic purposes in several cases, they were mainly pure strength builders as the physique was being developed. It was taken to a level where it wasn't merely relied on to build a body for the sake of bodybuilding, it tested the very best at their core to what strength truly meant in a time where muscle building was still a taboo thing. It wasn't like you can find a gym on every corner in the city, they were a secret sanctuary, a club for like minded men to harness their potential for being the strongest they can be. If you couldn't find a gym, you ordered the dumbbells through Mail-Order Courses that gave you a blueprint on how to develop your strength and physique, from the light work using tension made by Eugene Sandow, to building rugged muscle that used progressive overload by Bob Hoffman. 

Today, with more gyms (very few that matter) roaming around, there are more options than ever. This is a good thing but also has its flaws because in the Fitness Industry, things can be written using contradictions, scientific analysis that bares some merit but not fully as to what makes Dumbbell Training a tool for strength and not rinky dink aspects of group classes that involve weights lighter than a steel pipe. When it comes down to it, the old timers perfected the art but it has become a lost entity which we can reutilize to our advantage, to challenge our bodies but not kill ourselves in the process.

Being Smart About Dumbbell Training

It's important to understand the concept of how Dumbbells work to make you a powerful being. Like I said earlier, the basics work best and adapting to build on goals and developing the type of strength you want. Using too light of a weight and thinking you're going to turn into Superman isn't going to do much; on the other hand, using too heavy of a weight and thinking you're some bodybuilding resurrection of Ronnie Coleman, be prepared to be hurt and have trouble moving your body properly as you get older. It's about progression, alertness and understanding how to build the body while reducing injuries as much as possible. Strength through brains and brawn compared to just hoisting weight and hoping for the best. 

I would suggest investing in a home gym with Adjustable Dumbbells. You have options to get ones for lighter weights that could be useful and train that go up to 140 lbs, or you can get a set that goes up to a crazy amount of weight like 300 lbs and build strength that made men like Saxon, Grimek, Pearl & Park legends. Building strength that matters as opposed to just showing off what you can do. Stick to the basics such as presses, squats, pulls and grip work but also work on control, pace and weights that keep you strong; not just for muscularity but for health as well. 

For courses on the pure aspects of training with Dumbbells my suggestion is to check out Brooks Kubik's Books And Courses.....Mainly.

Dinosaur Training Secrets Vol. 1-3

Dinosaur Arm Training

Gray Hair & Black Iron (For Older Lifters)

Dinosaur Strength & Power Course #5 Dumbbell Training

And Dinosaur Dumbbell Training

Go kill it in your training endeavors and make the dumbbells work for you, not against you. Be healthy and amazingly awesome. 

The Eagle & The Hawk

A story I wanted to share with you today is one I forgot to mention around my birthday. Although it was brief, it was one of the coolest displays of nature I've witnessed in a very long time. While floating on the river and getting a farmer's tan (still have it in my arms, torso & my legs from the knee down LOL); me, the wife, her brother, his daughter were having a blast and I believe it was my other half that pointed out something perched up in a tree behind us. It was a bald Eagle.

Just seeing the site of one that was maybe 50-60 yards from us was insane let alone what was about to unfold. As this majestic bird just casually sits and take in the summer air, a hawk starts roaming around on the other side of the river that was the side of a mountain. The Eagle sees it and starts flapping its wings and starts flying above our heads. We didn't know whether the hawk was seen around a nest or it just flew around looking for prey but what began as two predators circling the river turned into something glorious that had to be seen to be believed.

The two powerhouses started circling each other and the Eagle would come back onto the tree it sat before or go towards a tree on the mountain side but then the Hawk stopped at a place the Eagle didn't like and they started going at it. The Eagle flew into the spot where the Hawk was at and put up one epic fight. They went at it for what seemed like an eternity but it only lasted maybe a couple minutes. You can hear the screeches from both birds in that spot and the Eagle chased the Hawk out. It was fucking bad ass and the Hawk leaves the spot just flying off into the distance while the Eagle was victorious and circled around the area in a glorious flight of triumph. 

If there was ever an unexpected birthday present, it was this. Being with family, floating the river, eating and drinking & getting to see two great Birds Of Prey fight a battle that ended with the American Bald Eagle winning. I don't know how much more American you can get than that. 

This was one of those moments that stand the test of time in your memory and witnessed by people you love and it's on your fucking birthday. What more could you ever want to happen or see? I feel honored to have witness such nature and having a blast that was full of laughter, music, pontoon boat, rafts, food, swimming and more. Cherish those times cause although I've seen Eagles roam here, I've never witnessed them battling until then. You don't get things like that in the big cities. I love living here and got to see that. 

Hope you enjoyed the story and have an amazingly awesome day. 

A Powerful Boost Of Testosterone Through Isometric Training

 When it comes to building strength and increasing testosterone levels, most guys focus on traditional weightlifting exercises like bench press and squats. But there's another, often-overlooked method that can deliver impressive results: isometrics. How the fuck does that even work? Let's jump in and see where it leads. These exercises might seem simple, but they're not to be underestimated – they're incredibly effective for building strength, increasing muscle mass, and boosting testosterone levels.

-The Scientific Aspects Of Isometrics and Testosterone

Research has shown that isometric exercises can stimulate significant increases in testosterone production. One study published in the Journal of Strength and Conditioning Research found that isometric strength training increased testosterone levels in healthy young men. Another study published in the European Journal of Applied Physiology discovered that isometric exercise-induced testosterone boosts were linked to improved muscle protein synthesis. For older men, it may give off great spikes with consistent training and other factors of exercise. So, how does it work? When you perform isometric exercises, you're creating intense muscle tension, which triggers a cascade of physiological responses. This includes increased muscle fiber recruitment, neural activation, and – you guessed it – testosterone production.

-The Benefits of Isometrics for Testosterone

1. Increased Muscle Tension: Isometrics allow you to generate maximum muscle tension, which is a key driver of testosterone production. By holding a contraction for an extended period, you're sending a strong signal to your body to produce more testosterone. 

2. Efficient Strength Gains: Isometrics are unbelievably effective for building strength, which is closely linked to testosterone levels. By getting stronger, you're creating a more anabolic environment in your body.

3. Time-Efficient: Isometrics are often quick and easy to perform, making them a great addition to your workout routine. You can fit in a few sets of planks or wall sits during your lunch break or after a workout. On Their own for a good 20-30 minutes, you'll be having a surge that feels like you can take on the world. 

4. Injury-Friendly: Isometrics are low-impact, which makes them perfect for guys who are recovering from injuries or dealing with joint issues. You can still build strength and boost testosterone without putting excessive stress on your joints. How can you not want to do this kind of training?

Since I've combined 60 Sec Isometric Push-Up holds and the 7-12 second intense holds into these workouts, my energy has shifted, strength has gone up, starting to see better definition, muscles have hardened more and my other workouts go crazy, even broke a small PR when I wasn't even at my best. That's part of the reason why Isometrics is so powerful in how they carryover to other forms of training and in life.  

Be amazingly awesome and build strength that would amaze others and have that surge of energy and lightness. 

Become A Lord Of The Rings: Another World Of Strength Training With Epic Results

 The humble gymnastics rings.  They look innocent enough, just a pair of wooden or plastic rings hanging from a sturdy strap or rope.  But don't be fooled, these unassuming tools can deliver a brutal beating to even the most seasoned athlete.  And yet, for those willing to put in the work, the rewards are well worth the effort. When I took on the Rings back in college, I was in awe of how different they felt from other forms of equipment.  The instability, the need to engage every muscle just to hold a static position - it was like nothing I'd ever experienced.  And yet, there was something about it that drew me in, something that made me want to keep coming back for more.

One of the most significant benefits of training with rings is the increased strength and control they demand.  Because the rings are unstable, you can't just rely on brute force to get the job done.  You need to engage your stabilizer muscles, your core, and your entire body to maintain control and execute even the simplest movements.  This level of control and strength translates perfectly to other areas of training, making you a more well-rounded athlete. It's one of the best ways to learn Time Under Tension. Rings don't just make you stronger, they force you to utilize Muscle Control to a great degree.

But there is no fucking way the benefits stop there.  Training with rings also improves your proprioception - your body's ability to sense its position and movement in space.  This is crucial for athletes, as it allows you to move more efficiently, avoid injuries as much as possible, and perform complex movements with precision and laser-like focus. Let's not forget the mental toughness that comes with training on these things.  The fear of falling, the uncertainty of whether you'll be able to hold a particular position - it's a mental challenge as much as it is a physical one.

So, how do you get started with training on rings?  First and foremost, you need to build a solid foundation of strength and control.  This means starting with basic movements like ring holds, ring rows, and Isometric Pull-Ups.  Don't be discouraged if you can't do these movements right away - it takes time and practice to build up the necessary strength and control. Not to mention patience.

One of the most important things to focus on when training with rings is the positioning of the body.  Keep your body in a straight line from head to heels, engage your core, and squeeze your glutes, flex every muscle.  This will help you maintain control and prevent injuries.  It's also crucial to start slow and build up gradually.  Don't try to do too much too soon - it's better to focus on perfecting the basics than to risk injury by pushing yourself too hard. Be simplistic and develop mastery.

As you progress, you can start incorporating more advanced movements into your routine.  Things like ring dips, ring pull-ups, and even more complex skills like planches and front levers.  But remember, the key is to focus on control and precision, not just brute strength.  It's better to do a few perfect reps than to struggle through a dozen sloppy ones. Sloppy means higher risk of injuries.

Of course, training with rings isn't without its challenges.  The instability of the rings can be intimidating, and the risk of injury is always present.  But for those willing to put in the work, the rewards are well worth the risks.  Not only will you build incredible strength and control, but you'll also develop a sense of mental toughness and resilience that's hard to find elsewhere. 

In my own training with them back in the day, I just kept it to the basics, never really going further than Dips, Pull-Ups & Push-Ups. As long as you stick with those, you'll have a level of strength that will carry over to your later years. If you're looking to take your training to the next level, I highly recommend giving gymnastics rings a try.  They may not be the most glamorous piece of equipment, but they're certainly one of the most effective.  With patience, persistence, and a willingness to learn, you can unlock the incredible benefits of ring training and take your fitness to new heights.

I recommend looking into guys like Mike Gillette, Al Kavadlo & Matt Schifferle. This trio alone will give you the tools and programming that could be used to strengthen your body in the Gymnastics Rings and other forms of Suspension Training. They may be challenging, but the rewards are well worth the effort.  So why not give them a try?  You never know what you're capable of until you try.

Be amazingly awesome and build that upper body you can be proud of without always going to the gym. 

Weight Vest Walking: Epic Cardio Without Needing To Run

Ah, the humble weight vest. A simple, yet brutally effective tool for those looking to take their fitness to a different level. And what better way to utilize this beast of a training aid than with one of the most fundamental human movements: walking. Weight vest walking is incredibly simple but also underrated. It's time to lace up, strap on the weight, and kill that work capacity and conditioning.

*The Benefits are Real*

Weight vest walking is more than just a novelty; it's a potent training stimulus that can yield impressive gains in strength, endurance, and overall fitness. By adding resistance to the walking movement, you're engaging your muscles in a way that's both challenging and rewarding. Here are just a few of the benefits you can expect:

- Increased Strength: Weight vest walking targets multiple muscle groups simultaneously, including the legs, glutes, core, and even the upper body to a degree. As you walk, these muscles are forced to adapt to the added resistance, leading to increased strength and hypertrophy.

- Improved Endurance: Walking with a weight vest is an excellent way to boost your cardiovascular endurance. By pushing yourself to walk further and faster with weight on your body, you'll be improving your heart's ability to pump blood and your muscles' ability to utilize oxygen. Myself, I'll go for 45 min to roughly an hour in my own training. The feeling you get when you take it off after is nothing short of incredible. 

- Enhanced Bone Density: Resistance training is a proven way to improve bone density, and weight vest walking is no exception. By putting stress on your bones, you're stimulating the production of new bone tissue, which can help to prevent osteoporosis and fractures. Strong bones will help you in the years to come with the right tools and programming to suit your goals.

- Increased Caloric Burn: Weight vest walking is a form of loaded movement, which means you're burning more calories than you would with regular walking. This can be a useful tool for those looking to lose weight or maintain weight loss. Burns up to 3x more calories than regular walking. 

- Improved Mental Toughness: Let's face it: weight vest walking isn't easy (if it was, it wouldn't be worth it). It takes mental toughness and discipline to strap on a heavy vest and get moving. By pushing yourself through the discomfort, you'll be building the kind of mental resilience that can translate to other areas of your life. The carryover is astounding. 

*Getting Started*

So, how do you get started with weight vest walking? Here are a few tips to keep in mind:

- Start Light: Don't try to lift the world on your first day. Start with a light weight and gradually increase the load as you build strength and endurance. Depending on your size, it varies for men and women but for men, I'd start between 10-20, women would be 10-15. Gradually build up. For most workouts, I rarely ever go past 40 but have carried up to 60 during a walk. 

- Focus on Form: Good form is essential when weight vest walking. Keep your posture upright, engage your core, and try to maintain a smooth, consistent gait. Start to slouch and you'll feel it later and it won't feel good. Keep an eye and focus on your breathing as well.

- Choose the Right Vest: Not all weight vests are created equal. Look for a vest that's comfortable, durable, and allows for easy weight adjustments. Like from Kensui...They have adjustable vests where you can put plates on and give you the idea of progressive loading as you get stronger, just like in weight training. 

- Mix it Up: Don't be afraid to mix up your routine. Try walking on different terrain, incorporating hills or stairs, and varying the weight and duration of your walks. Hiking is a hell of a burner.

*Advanced Techniques*

Once you've got the basics down, it's time to take your weight vest walking to the next level. Here are a couple advanced techniques to test out:

- Weighted Walking Lunges: Alternate legs in a walking lunge position while wearing your weight vest. This will target your legs and glutes in a unique and challenging way.

- Long-Distance Walking: Challenge yourself to walk a certain distance with your weight vest on. This can be a great way to build endurance and mental toughness. Go for an hour and see how it feels. Think my longest walk was around 90 minutes and that was going up hill, coming back down and going around the neighborhood in reverse.  

*Common Mistakes*

As with any form of training, there are common mistakes to watch out for when weight vest walking. Here are a couple to keep in mind:

- Poor Posture: Make sure to maintain good posture when walking with a weight vest. Slouching or leaning forward can put unnecessary stress on your joints and muscles.

- Too Much Weight: Don't be afraid to start light and gradually increase the weight. Trying to lift too much too soon can lead to injury or burnout. Look at the starting weight at the Endurance Benefit.

*Conclusion*

Weight vest walking is a powerful training tool that can yield impressive gains in strength, endurance, and overall fitness. By incorporating this brutal yet effective technique into your routine, you'll be unleashing the beast within and taking your fitness to the next level. So, get out in the fresh air, walk with power and pride and get those gains. Be amazingly awesome. 

The Pull-Up Paradox

Pull-ups are one of the essential elements that tests strength which also requires power and technique. As a staple exercise in many fitness routines, it's important to weigh the pros and cons of pull-up training.

The Pros....

- Upper Body Dominance: Pull-ups build incredible strength in the back, shoulders, and arms, making them a compound exercise that drives results.

- Functional Strength: Pull-ups translate to real-life movements, such as climbing, lifting, and carrying, making them a valuable exercise for functional fitness.

- Mental Toughness: Mastering pull-ups requires perseverance, discipline, and mental fortitude, building confidence and self-esteem.

Caution: The Cons

(Those who are fanatics might get offended or find it off putting but these are the facts)

- Injury Risk: Poor form, overuse, or inadequate loosening up of the muscles can lead to injuries in the shoulders, elbows, or wrists, taking you out of commission.

- Accessibility Limitations: Pull-up bars might not be readily available, limiting access to this exercise for some individuals. Trees, Rings & Suspension Trainers may give you some leeway but some believe Rings & Suspensions don't always count as pull-ups which is bullshit LOL.

- Plateau Potential: Without progressive overload or variation, pull-up training can stagnate, leading to frustration and boredom.

Progressing....

To unlock the full potential of pull-up training, focus on progressive overload, consistency, and patience. With dedication and persistence, you'll unleash some serious strength, reaping the rewards of this challenging yet rewarding exercise and its variations. Try doing them with Fat Gripz, they'll really test you. 

Some will go overboard even working around certain injuries like elbow pain which can affect your real potential. The type of guys I highly recommend you give a look through is Matt Schifferle & Al Kavadlo. If anything, they're some of the top guys on the subject of Pull-Up Training, digging into the very core of what effective methods are used to keep you strong but also pain free. However, guys like the overzealous and injury prone David Goggins are not the type of role models that really tackle the issues. He's more of a glory hound that at a glance is inspiring because of his background in the Navy Seals and his crazy running workouts/marathoning but if you look at it on another level, that dude has more injuries than anyone would want to count and his pull-ups are decent but not worth the amount done. 

There are other guys out there that are over the top about pull-up training and act like it's the only thing that matters when it comes to Bodyweight Training (spoiler alert, it isn't). For them and this is a general outlook for some of the influencers out there, that if you don't practice pull-ups and/or do them the way they teach, you're a loser. It's not true and doing 100 pull-ups or more in a workout too frequently or even GTG style can have dire consequences later on in life. Doing a few here and there either in sets or throughout the day isn't the worst thing but it's important to pay attention to how you feel and if there's pain, STOP!!! For me, I don't go any further than 20-30 total reps in my training, right now I'm at 20 doing them in sets of 3-4 and that's more than enough for me. 

It's not about the quantity, it's about technique, quality movement and feeling strong; not painful or trying to be better than anybody else, there's always going to be somebody better so why really fight it? Do what works best for you and stay on level during and after training. If you're going nuts day and day out, it's going to bite you in the ass one way or another. Being in pain and not even being to lift lift your arms or hold a cup of orange juice in your hand is NOT something people with a conscience would strive for. 

Get strong in pull-ups and make it worthy for joint health and long term strength. Be amazingly awesome. 

Rise Up Like The Phoenix: An In Depth Look At The Fiery Supplement That Unleashes That Inner Beast

Ladies and Gents, bad asses everywhere, at this moment lets dive into the fiery depths of Lost Empire Herbs' Phoenix Formula, a supplement that's got many folks from gym rats to the grand champions of sports buzzing. As someone who loves to train and fire things up (whether that's through sledgehammer training, Bands or Isometric Exercises), I deeply want to share with you the value and ideas on this potent potion.

Rise Up From The Fucking Ashes

Legend has it that the phoenix is born from its own ashes, rising like a fiery specter from the depths of despair. And let's be real, who wouldn't want to tap into that kind of raw power and intense strength? Phoenix Formula could do just that – ignite your inner flames, fuel your passions, and set your life ablaze that can shoot into the heavens.

As you scoop up the powder and pour it into your mug of water, you may be greeted by a pungent aroma that screams, "LET'S GO!" The label itself looks like it was designed by a team of ancient warriors, complete with mystical symbols and a bird that seems to fly through Asgard. It's like they're daring you to unleash the phoenix within. The other alternative option if you're not the powder type, you can get this in Capsule Form as well.

The Ingredients: A Witch's Brew of Awesomeness

So, what's behind the power and magic? Phoenix Formula boasts an impressive lineup of natural ingredients, each one chosen for its potent effects on energy, focus, and overall vitality. The Four Horsemen Of The Apocalypse are:

Shilajit

Pine Pollen

Black Ant

He Shou Wu

After putting Phoenix Formula through its paces, A number of people have said – this stuff is the real deal. The energy boost is palpable, and they find themselves tackling tough workouts with renewed vigor and focus. Their mind feels sharper, the body feels stronger, and their overall sense of well-being has taken a noticeable leap forward.

Of course, individual results may vary, but it's pretty damn evidenced that Phoenix Formula is more than just a flash in the pan. It's a potent tool that's worthy of its mythical namesake.

In conclusion, Lost Empire Herbs' Phoenix Formula is a game-changer. Whether you're a hardcore fitness enthusiast, or just someone looking to level up their life, this supplement is worth considering. It's like having a god on your team – unstoppable, fierce, and ready to take on the world.

Unleash your inner phoenix and join the ranks of the unstoppable. Try Lost Empire Herbs' Phoenix Formula today and discover a more powerful, more epic, and more inspiring you. Be amazingly awesome.

*Disclaimer:* As always, before adding any new supplement to your routine, be sure to consult with a healthcare professional and follow the recommended dosage.

Killer Isometric Workout That Tests Incredible Strength And Conditioning

 Did you read my article on Isometric Experimentation? Well, I got another one for you that was pretty brutal but it was great to try out. That's the beauty of Isometric Training, the possibilities are endless and there many ways to get in a great workout without breaking the body. This workout however, tested me in not just strength but endurance as well. I combined Push-Up Holds and 7-12 Second Isometric Contractions to create the type of training that forces you to handle yielding and overcoming isometrics separately to really dig into the muscles and legit test yourself in ways that seem something out of the Shaolin Monks (I did say seem but not exact).

Sweat was literally pouring out of me like a waterfall and was hitting muscles that I didn't even realize I was targeting. At times it felt like torture but it was necessary to see what I was capable of and what I can accomplish. Guys like Steve Justa & Bud Jeffries were in many cases, the big two when it came to experimenting with Isometrics in extreme ways that people thought they were crazy. It made them strong, there never be a question of that and I think they'd be proud of what I tried to do when it came to conditioning using only Isometrics. 

This was brutal, hard and one of the most insane workouts I've ever tried when it came to Isometrics. Every other exercise was either a 1 Minute Push-up or an intense contraction for a few seconds that really hammered the tendons and ligaments and pushed strength to another level without weights and the only things used was a floor, a wall and the Worldfit Iso Trainer. Do not attempt this if you're new to Isometric Training and if you think this is easy, you've got another thing coming. You will sweat, you will feel things that are out there and you may feel lighter on your feet than you have in quite a while. Take a gander and see what you can do. FYI, I didn't do a lot of resting between exercises either so this will add a cardio element to it.....The 1 Min Push-up in this case is on the fists at 30 sec at the top and 30 sec holding the mid position and the objective is to not let the chest touch the floor. The other exercises are 7-12 Second Contractions at 70-85% Intensity. 

1 Min Push-Up

Wall Sit (Feet Flat)

1 Min Push-Up

Wall Sit (Heels Up)

1 Min Push-Up

Wall Sit (Toes Up)

1 Min Push-Up

3 Position Curl w/ WorldFit Iso Trainer

1 Min Push-Up

3 Position Overhead Press w/ WorldFit Iso Trainer

1 Min Push-Up

3 Position Deadlift w/ WorldFit Iso Trainer

1 Minute Push-Up

Core (Hollow Body, Arch Body, Dead Bug, Side Bends w/ Legs Wide/Shoulder Width & Feet Together)

1 Min Push-Up

All Together, you're looking 8-1 Min Push-Ups & 21 7-12 Sec Isometric Exercises. This took me around 35 minutes or so to complete. It was one of the most exhausting workouts I've ever put myself through and just to let you know, not one time my chest touched the floor in the push-ups, I wanted to drop a time or two but I knew I needed to tighten up and focus on my breathing. You could've filled cup after cup of sweat that was drained out of me. I did feel lighter and that post workout shower was one of the best I've ever had bar none. My chest, my core, my forearms, my back felt like steel, hard as fucking stone man. This is strength that matters and muscular endurance that isn't always utilized. 

Minimal Equipment, a desire and a twisted imagination to turn a series of exercises that are simple and not flashy but will humble practically anybody and make them crazy strong in ways that is indescribable. I'm still feeling the effects of this workout right now and before going to bed last night, I knocked off 500 Step Ups just to get some excess energy out. Great workout.

Be amazingly awesome and if you want to try this workout, for the intense contractions (press, deadlift, curl) you can use a towel or your own bodyweight if you don't have the trainer (I highly recommend it though). You can do the push-up in different variations if you wish like using handles, on the palms to really target the muscles differently. Don't say I didn't warn you. 

Had An Itch To Go Back

 Decided I wanted to go back on Twitter. Already have friends on there and just don't want to be a part of the negative bullshit. It wasn't easy and I know I said I'll be gone for good but something within me decided to crawl out of the depths of it's dark side and embrace something new.

Making a few changes....

1. Get rid of that of that Blue Check. There are features I can find for free that it doesn't have and get better benefit out of it.

2. Stay away from Profiles (as much as possible) that have a lot of negative or messed up stuff involved and do better by being a more peaceful person. 

3. Promote Fitness and help others a lot more often than going down a rabbit hole trying to save everyone, I can't and I need to be ok with that.

4. Not interact with a bunch of assholes who think they can scare me, they really can't. Save the trouble for another guy.

5. Have a better attitude of what comes my way. Some people may come at me either because of my last name or think something stupid when they can't back anything up. Give me enough shit, I'll just block them, not that hard.

That's just a few things. I have been known to change my mind on things from time to time and my post about leaving will most likely get deleted in the coming days or maybe just keep it up, who really knows, hell I don't even know. What is true though is that Twitter can be an awful place where people can get away with a lot of shit but there are some good things and there are good people on there that are great to interact with. Will I leave again at some point, possibly but for now, I just want to see where it leads, plus I think there can be some great things that could happen and I don't want to pass that up. 

As for whom I call Freddie (he called me darling once and that's where my head went LOL), you know, the guy that copies my work and makes those Fake Reviews? Haven't even the slightest clue what he's been up to and don't really give a shit. He dug himself into a big hole a long time ago and just lives with a fragile ego. Not worth my time or energy and he doesn't need to waste his crap on me. 

I guess I just had time to reflect and take a break, there are things much bigger than that place and I just want to do something good with it and not get all worked up about whatever, again, life's too damn short. I'm still @powerandmight on there so if you want to follow or send me a note, go for it. It's time to embrace certain things and have a new outlook on there as well. Thank you and hopefully I'll see you there. Be amazingly awesome. 

Isometric Experimentation

 I like coming up with stuff to train differently or put them in a different perspective. That's the beauty of fitness, you learn various things and experiment while setting goals and getting the most out of what's possible. In this case of experimentation, I've been working on a Isometric Style program that blends TUT (Time Under Tension) and 7-12 Second Intense Contractions with the 1 Minute Push-Up.

Have done a few so far and it really has me going through a routine that switches up some muscle groups and working the Core & Legs consistently. I'd start it by doing the 1 Minute Push-up (On my fists) for 30 Seconds at the top, 30 seconds at mid point (doing my best to not have the chest touch the floor) and then go into a 7-12 second intense isometric exercise in three positions (Like the Curl or Deadlift for example), rest a bit, do another 1 minute push-up, another Iso exercise and so on until I've completed whatever exercises and the push-up. I'll do up to say 5 1 minute push-ups and many 7-12 second contraction exercises at 70-85% max. Here's a sample workout I've done....

1 Minute Push-up

Wall Sit (Feet Flat. Heels Up, Toes Up)

1 Minute Push-Up

Core (Hollow Body, Dead Bug, Arch Body, Side Bends (Feet Wide, Feet Shoulder Width, Feet Together))

1 Minute Push-Up

Overhead Press

1 Minute Push-Up

Curl

1 Minute Push-Up

Total: 5 1 Minute Push-Ups & 15 7-12 Second Contractions

This is a hell of a workout and gives off some crazy vibes at the end. Not easy by any stretch and it adds an element to ancient techniques mixed with modern strength training. 

Last night, I tried another experiment where I did a Superset of the 1 Minute Push-Up and a 1 Minute Wall Sit. Did 3x with little to no rest. This is a different look at keeping TUT instead of just doing reps of squats and push-ups. Nothing wrong with doing them dynamically, those are essential but this builds a different level of strength and conditioning. This is more in tuned for joint health and working the little muscles, toughening up the tendons and lessening the chances of having knee pain, elbow and shoulder issues. As a Superset, it becomes a battle of the lactic acid that builds up as you do more sets. I only did 3 but I plan on doing more and seeing what's possible. If rest is needed at first, do so but the objective is to test your mental fortitude and physical endurance. These can also harden the muscles to where they'll feel like solid oak lol. Shaolin Monks would do something similar but they would go for long ass periods of time and they're pound for pound strong motherfuckers. 

This is where Isometrics becomes something that is needed in the realm of health and fitness, it's not always about ego and seeing if you're better than anyone else, it's about what you can do that becomes better and better as time goes on. You can go long, you can shorten it to a micro workout, whatever you want to do but remember to find what works best for you. Isometrics have been getting a bit more traction as of late because of studies being done but it's still a very underrated style of training because it's not shiny or always some exciting blend of crazy moves that seem almost acrobatic or speeded up; it's tough, hard yet so simple, can seem boring cause you're just holding positions but in the end, some of the strongest and athletic people on the planet do Isometric Training. From Dan Gable to the Great Gama, Baseball Legends like Mickey Mantle & Hank Aaron did them, fighters such as high ranking Boxers and BJJ Legend Royce Gracie did them, they're part of a puzzle that we don't normally see under the surface.

Isometric Training has benefits that can be not only Game-Changing but Life Changing As well. What would it be like to go through your golden years with little to no pain in your joints, your muscles are as strong as ever and you can still do things with the grandkids, be active without being hurt, get up off the floor without being in agony and even feel like you're light on your feet. That's the true goal in life, to have strength that lasts, powerful ligaments that lessen the chance of hip/shoulder/knee replacements and have the stamina to keep up with the little ones. See what I'm saying? Give them a go. Books & Courses such as Overcoming Isometrics cand give you plenty to keep you on your toes and be able to Strength Train without wrecking yourself. 

Be amazingly awesome and stay strong.  

Unlock Your Inner Bear: The Power of Bear Crawl Sprints

When it comes to building strength, speed, and agility, traditional sprinting is often at the top of the list. But what if you could take your sprinting to the next level by incorporating a primal, full-body movement that challenges your entire physique? Enter bear crawl sprints, one of the most intense yet simple exercises that's about to amplify your workout routine.

What is Bear Crawl Sprinting?

The Bear Crawl is a quadrupedal movement that involves moving on all fours, with your hands and feet in contact with the ground. It's a natural, animalistic movement that engages your entire body, from your shoulders and arms to your core, hips, and legs. By adding a sprinting element to the mix, you'll be upping the intensity and reap a multitude of benefits that go beyond traditional sprinting.

Benefits of Bear Crawl Sprints

1. Full-Body Engagement: Bear Crawl Sprints are a true full-body exercise, engaging your arms, legs, core, and hips in a single, fluid movement. This integrated approach strengthens your entire physique, improving overall power, speed, and coordination.

2. Injury-Resistant Strengthening: Unlike traditional sprinting, which can be high-impact and stressful on your joints, bear crawl sprints offer a lower-impact alternative that may be easier on your joints. This makes it an ideal exercise for those looking to build strength without sacrificing joint health.

3. Improved Coordination and Agility: Bear Crawling requires coordination and agility, challenging your brain to communicate with your muscles in new and exciting ways. As you progress, you'll notice significant improvements in your overall athleticism and reaction time.

4. Core Strength and Stability: The positioning in this exercise demands engagement from your core muscles, including your abs, obliques, and lower back. By sprinting in this position, you'll develop rock-solid core strength and stability that translates to improved performance in other exercises and sports. Wrestlers and Football Players know this very well.

5. Increased Metabolism and Fat Loss: Very intense exercises like Bear Crawl Sprints are proven to boost your metabolism and ignite fat loss. By incorporating this exercise into your routine, you'll be tapping into a potent fat-burning mechanism that will help you achieve your physique goals. 

6. Enhanced Neuromuscular Connection: Sprinting in this manner require a high level of neuromuscular coordination, challenging the brain to communicate with your muscles in new and complex ways. As you master this exercise, you'll develop a stronger connection between your nervous system and muscles, leading to improved overall strength and athleticism.

A good solid workout doing this takes no more than 5 minutes. You can increase time as you get better but it's not a requirement because the workout itself is so intense. My favorite is just going for 10 seconds, rest 20 seconds and repeat that for a total of about 5 minutes, that's it and you're good to go. This could be a finisher to your regular routine to boost your conditioning and/or calorie burning or it can be used on it's own where you go hard and do something later. I've only done it a couple times as a finisher and it was brutal as hell. On it's own, just raw and intense that makes me want to sleep it off afterwards when my breath returns to normal. 

Bear crawl sprints are a game-changing exercise that can take your strength training and athleticism into new and exciting territory. By incorporating this primal, full-body movement into your workout routine, you'll develop rock-solid strength, explosive power, and a leaner, more athletic physique. So why not unleash your inner beast and give bear crawl sprints a go? Your body – and mind – will thank you.

Be amazingly awesome and become a wild beast.

For more training like a wild animal, check out Vahva Movement and get to work on becoming the most athletic you can be and have a blast doing it. 

Another Look At High Rep Work And Heavy Lifting

Doing high rep training does have its benefits but it's not worth training for it daily. It's not a requirement, for most people, it's a choice and if it works for them cool, keep at if it's important to you. Where in the real world are you planning to do a pull-up somewhere that you'll be doing it more than once? The military? That's really the only place where you'll be doing that or if you're training for a sport. Pull-Ups are essential and have solid benefits but in reality, you don't need to do a ton of them in a row unless that's part of your training regimen. Now if you did them using tension and can only do a few, that may be more beneficial than just banging them out half assing it. 

Don't get me wrong, I'll do a few in sets myself but that's really about it, I get just as strong and I'm content with doing a few at a time. Telling people you can do as many as 25 perfect ones or something in a row and not actually have footage, you're lying you ass off and you're proving doing that many may be impressive but to who really? Same with Push-ups, shit I'd rather do a push-up that lasts a minute or longer on one rep than bang out whatever number trying to be a part of a group of those who do hundreds a day, that's awesome you can do that but what situation would you be doing hundreds of them for? See where I'm going with this.

The most common people who do any form of high rep training is either a person in prison, a pro athlete, a maniacal fitness fanatic or a movie star preparing for a role, the majority aren't required to do it. The prisoner does it because it's needed for survival because what else is he going to do during the day? He's locked up and has a small window of time to go outside in the yard and have a couple quick meals (unless he's in Solitary Confinement and he's in there 24/7) and that's it, not that big of a life and has be on his toes cause his life may depend on it. 

These are opinions more than anything but in my experience, it's not always pretty when you push yourself so hard it can lead to an injury and you don't let the body adapt and let things heal up. I've gone so hard at times that I needed to just heal and focus on Joint Loosening or Isometrics the next day and that's more than enough. Too many fall for this notion that if you do countless reps daily it's going to put you in elite classes, sure for a while but when you're starting to hurt more than feeling good like with bad knees, elbow problems, shoulder imbalances, ankle issues and your back has just been taking a beating, is it really worth all that effort? 

As of right now, when it comes to high rep training it's either with Bands, Step Ups or Hammer work and neither of these occur all the time, otherwise I'm doing Isometrics, One Arm Carries, Slams, Animal Movements, Chest Expander and the PUGS where I often don't do more than 50-60 in a workout cause they're that intense, did 100 once and haven't done that many since. Fuck I've done Isometric Holds on those and that's brutal. Physically, I don't have knee pain, no elbow problems, shoulders feel great and my back is just as strong and durable as ever, None of which came from doing high reps all the time, I've tried that and had to back off cause it burned me out and had to switch things up. 

When it comes to heavy weights, going hard on them too often or not understanding the mechanics can lead to tragedy more than triumph. Unless you're training for competition or whatever, it's not worth your health for things outside the gym or your garage. Can lift 500 lbs? Cool, so have other people, it's impressive from a weight training point of view and shows incredible strength but it's only temporary strength. People may not like me saying this and that's ok. Where other than the gym are you lifting 500 lbs? In most places, you'd either be crushed or need a forklift cause not every place has things that are the same as a barbell. My best bench is 305, there are plenty of guys who can do far more than that but overall, is it really that important to be praised for? I don't train bench much at all anymore and can still go into a gym and press up close to 300, last time I hit about 290. Great, how about them Giants?

The point is, if you're goal oriented to do high rep work frequently or do heavy weights to get stronger, that's all well and great and hope you're successful and have less chances of getting injured but from a realistic point of view, it's better to focus on things that not only make you durable and have solid conditioning but to be strong for a long period of time instead of only seconds in comparison. There's also less chances of needing surgery later down the road. I've only been in the hospital for something needed done once in the the last 14 years, unless I was getting test done or getting a physical (which I've only done once or twice since I was in my 20's), I haven't been checked into a hospital for anything severe and haven't had to be cut open to have something repaired since 2005. The closest thing I've come to checking in myself for was a chiropractor to fix some stuff in my neck and my back, that's it LOL. When I was laid up with my sciatica injuries, I never went to the hospital, not once, I took some painkillers, slept on a mattress on a floor space, gave my body time to heal, do Isometrics and eventually DDP Yoga and I made it through. 

Train according to your needs and goals, you don't have to listen to me either, if you want to do all that stuff, awesome and make the best of it and make it worth it for you. Just giving you an idea of what things can occur and what you can do to prevent certain things. You got the power to do something great for yourself, just don't sacrifice your well being for it otherwise it'll just lead to misery and pain. Doing high rep work too frequently can have consequences that you don't want later in life, same thing can be said about heavy weights; it can bite you in the ass if you don't do things properly and understand that very few things outside of that have benefits in real life situations. Do what's possible and be aware.

Here's an idea of what I mean.....

Be amazingly awesome and take care of your body. Strengthen those bones like they were Vibranium, make those tendons like steel cords and develop muscle that is functional and lasts.