Am I Not Turtley Enough For The Turtle Club?

Sometimes, certain lines from a movie just make you laugh. That's one of my favorite lines from the movie Master Of Disguise. Sure it's corny and has its own flaws but its a fun movie nonetheless. Can't beat a legend like Dana Carvey.

Back to the task at hand....Turtles are known for their long and even strong necks. Some species have longer or shorter necks for specific purposes like some have long necks to reach for food, others have shorter ones for their movement in water. When it comes to our own necks, it is often the top of the heap of the most neglected muscles in our body. 

Unless you're a football player, wrestler, boxer or even an MMA Fighter, many don't train the neck to the extent where it can be a life-saving aspect of fitness and overall health. Some may claim to know a thing or two on training the neck but when you actually look at them, they've got the pencil neck thing going, those are the type that think they know about neck work but would get choked out by a 5 year old. Learn from the REAL ones that have been through the ringer and actually put in the effort, not act like some guru or "expert" that sounds convincing but in reality has a glass jaw and a broken ego with a neck that looks like a stick figure. So be careful, it just might save you financially from buying crappy books that never go anywhere and better yet, keep you safe from their bullshit tactics like their way or the highway or hear them say they're the very best at this or that (they really aren't and it shows in their own desperate attempt to prove themselves). 

You don't need to have a 20+ inch neck to be noticeable, hell mine is barely 18 inches around and I'm happy with that. George F. Jowett once wrote "In both men and the other male beasts, the neck has always been the true indicator of quality and quantity of his concentrated nerve power. A strong healthy man always has a powerful neck and he always will have one." Notice he never said thick neck, powerful. Although a thick neck (that is also healthy) isn't too bad either.

I've been doing neck training off and on for years to the point where I've accumulated about 18 inches or so and without using weights. I've been slowly and consistently doing more of making my neck a priority by doing bridges, working the Neck Flex that was birthed by the true king of Neck Strength, Mike "The Machine" Bruce. If you doubt me, look him up and see the type of things he does or even done that would make a normal man run for the hills. Even at 53 years young, the odds of you able to choke him out would be slimmer than winning the lottery. I've even kept up my Neck Mobility Training.

Having a strong neck goes beyond just muscle building and strengthening the nerves surrounding those muscles; it's about strengthening the spinal column and even working the neurons of the brain which can lead to stronger cognitive function. You don't always need to practice bridging in order to do this but if you're interested in that type of training, check out Advanced Bridging by Logan Christopher, pound for pound one of the strongest motherfuckers on this planet. 

Neck Training can also prevent or even lessen many possible injuries. Outside of sports, the strength of your neck can keep you alive from whiplash in a car accident or possibly get out of a jam if you get locked in a hold in a fight. Having a pencil neck isn't fun, trust me I've been there. When I was a young wee lad in the days of Elementary school, I had a bit of a bobblehead thing going on, big head but thin neck and I'm lucky I didn't get injured doing some of the stupid shit you do as a kid. By the time I was in high school and really started moving weights around, my neck got a little bigger from doing shrugs and lifting heavy shit (at least what I thought felt heavy at the time). Wasn't until after turning 21 that having a strong neck was vitally important. I just started with bridges and went from there.

As time passed throughout the ages which is now practically old enough to be my kid if I ever had one, I've learned valuable tools of the trade beyond bridging and keeping my neck healthy and strong. I can still bridge well if I wanted to but working with the Neck Flex has been a great asset and addition to maintaining a thick neck well into my 40's. Guys like Mike Bruce showed that you don't need to be a pro athlete to have a bull neck but you shouldn't be having a pencil neck one either because it will haunt your ass if you don't train your fucking neck.

I'm grateful to not have injuries to my spine and neck because of the training I pit myself through and some of it is tough as shit. Hell, at one point in my life, I was falling back into a bridge, kicking over and back on my head as heavy as 260 lbs. I may not do that kind of stuff anymore because I don't really need to or have a purpose in doing it but it was a blast doing it at the time. Just holding and rocking in the bridge is good enough for me and doing neck exercises in a standing position from isometrics to dynamic tension to using the NF and my mobility work is the sweet spot for me. When I do self resistance exercises, I'll do a total of 200 reps per workout, done that many times, with the NF I'll do anywhere between 150-300 reps using a resistance band that has a resistance of 19 lbs doing several exercises or simply do isometrics in several positions. 

Conditioning and strengthening that area not only keeps your head on your shoulders (May even save your life from being decapitated by another immortal) but it also fires the neurons in the brain which helps with the functioning of the brain and reducing headaches and/or possibly migraines. Don't know for sure about the last one but in my experience, whenever I had a headache, I wasn't training my neck. 

Don't lose your head and keep on working that neck so you can live a solid quality life and be able to withstand some crazy things that may happen. I don't recommend you test that just to prove how tough you are but building a powerful neck comes in handy when you least expect it. Be amazingly awesome and remember...."There can be only one."  

Princes Of The Universe And Fun Times In Montana

 In my opinion, when it comes to an underrated Hard Rock song but also at their heaviest, Princes Of The Universe by Queen is right up there. A true theme song to an ok Franchise (aside from the first film and TV Show) of Highlander which is in a reboot right now with former Superman actor Henry Cavil playing the lead as Connor MacLeod. One of my favorite action filled stories that blends sword fighting, romance, piece periods and the pros & cons to immortality. 

Guess I got caught up in a bit of nostalgia (or did I?). Anyway, onto the article at hand. Throughout this week, was a great time in the state of Montana where the wife and I celebrated a late anniversary trip at a fun little spot next to the Cark Fork River. A cabin a with an awesome view, a porch swing where we had little moments of just being together. I love that shit.

A few days soaking up pools, eating good food and even went on a fun hike that took a good couple hours. Some of my training was more on the lines of Isometrics than most. One morning I did a 500 Rep Circuit with the Dopa Band and then filmed a demo of Dopa Band Exercises in the morning sun. Being able to train anywhere gives off the perks of doing what's possible with what you have, even if its just yourself. 

Isometrics is by far in my opinion, the ultimate method for training anywhere and everywhere. Don't have to move but you can contract muscles hard and still get something out of it. With my trusted WorldFit Iso Trainer and my Isometric Loop, got in some solid workouts hitting every muscle possible in a short amount of time. The morning I did the circuit and the filming was the same one where we did the hike soon after. Pretty fun climb to get to a waterfall area and just let the beauty of nature sink in. After we got back, had a little bit of food and went to the pools. Swimming and just enjoying the scenery. Surrounded by the awesome mountain area and seeing some wild life like little birds, a rabbit and some ospreys. 

No matter where you are, you can always have a fun time and be able to train, even if its for a few minutes and just kick back in the meantime or do a micro workout here and there. Even threw in some O2 Training working the number 2mm cap doing 30 reps within about 6 minutes. Helps keep up the conditioning especially for a hike. You live for moments like these and enjoy the company of the person you love. 

Have a blast with the life you have, don't always get caught up in the bullshit of the world, it's always going to have moments. Treasure the moments that matter with the people that are important to you. Don't waste it on haters and easily triggered individuals that have no productive life and only live in a screwed up bubble of hatred, jealousy and are disturbingly obsessed. No time or energy for that crap. 

Be amazingly awesome and have a great Friday everyone. Wish you much success and may the force be with you. 

Want to get in contact, go to the linktree below and shoot me an email or find me on social media. Let's hear from you. 

A Hidden Factor In Building Upper Body Strength With Jackknife Pull-Ups

 Pull-ups in and of themselves are a great exercise for many reasons, although in reality they're still a tool for building solid upper body strength, certain variations have hidden carryovers that fitness enthusiasts overlook and/or forget some true importance.

Some pulling variations are easier or harder than others depending on where you're at and what goals you want to strive for. I'll do different forms of pull-ups from time to time like regular bar ones or use the WorldFit Iso Trainer but one move that holds dear to me and it may help others understand what it means to get around when you're limited. 

The Jackknife Pull-Up or the Seated Pull-Up is that one variation that goes beyond just a stepping stone to progress to regular pull-ups, it's an upper body strengthener that can factor in how people can get themselves in and out of wheelchairs, hospital beds, in and out of a car or getting themselves off the floor without assistance from somebody. It can be difficult getting out of a bed at times when you can't walk (I know this all too well) and it's important to know that when your legs don't work but you have an opportunity to strengthen your upper body, it gives more of a reason to even attempt to being independent as best as you can.

I knew and have seen several people who can do pull-ups and muscle ups while in a wheel chair and it's fucking incredible those people made that happen but they all started somewhere and that was just getting themselves off the floor or into a bed or their chair. This is more about that stage where pulling yourself up gives you the strength to show you are not giving up and doing what's possible. 

Another formality of building this kind of strength is if someone is elderly and wants to be more independent. Training to pull themselves off the floor can reap many benefits. As we age, if we're not consistent with movements, we lose our ability to use the muscles and develop problems like arthritis, osteoporosis and other things so it's very important we make decisions so we can have the strength to do things in order to live with what's possible. 

Jackknives are not so much about doing pull-ups easier in this context, that's not the idea here. I want to help you see the big picture that this variation whether your legs work or not can be beneficial to building those muscles so when the time comes when you won't always be able to use your legs but can still use your arms, you have abilities that can be possibly life saving. You are strong and if you have the ability to use your arms, you can make things happen. I believe in you and want you to be strong enough to live without always having to rely on someone, yes we can always use a little help but not everyone will be around to pick you up, so when the time comes, you will or can learn to have the knowledge to get yourself into things. Don't you fucking give up, get up anyway you can. 

There are a couple variations of the Jackknife you can do, one is planting the feet flat in a seated position holding onto a bar or strap with handles and pulling yourself up which I do in the video above, the other is where it can be trickier and a bit harder (but more in tuned to those who can't walk) is where the legs are a bit more straightened and you pull-up without the assistance of your legs while the feet remain on the ground. Getting to that variation and working on it is a step in your journey to get yourself off the floor or into a wheelchair or whatever without the use of your legs. Below, Matt Schifferele shows this variation far better than I could. 

Shit, when I was laid up I had to do jackknife like variations at various times and even got strong enough to pull myself up with one arm and get into a chair or the car. I've had help a time or two in several situations where it was struggle on my own when pushing and pulling wasn't always an option but if I needed to at other times, I made myself get into the bed or chair pushing and pulling any way I can. When I would visit my dad, you had to climb stairs to get to his place so I pushed myself up backwards up the steps. I'm stubborn like that LOL. 

I don't ever want anyone to feel they can't be strong to do things for themselves, it's already heartbreaking seeing others either give up or don't have the willpower anymore to help themselves so make those opportunities count and show the fuckers who doubted you that you are a bad ass and can do things when it can be limited in certain ways. You got this and keep being amazingly awesome. 

Let's hear from you, use the linktree below to send me an email or find me on social media. I want to read your stories, your victories and triumphs overcoming those obstacles. Keep at it everyone and pull yourself to power. 

Battling The Demons To Become A Better Version Of Yourself

We all have battled demons in our lifetime; whether it's wrestling with drugs, alcohol, diseases, mental wars like PTSD, food and other things. We even battle ourselves for how we look compared to the rest of the world and what it tells us how to live, look and feel. Sometimes, those demons take hold and take us down the rabbit hole where getting out is virtually impossible to a certain extent. Some people like being the demon they have become even though they believe they're not and will justify everything to compensate for it.

Some demons are conquered, others can be a struggle on a daily basis. You still get up, take the day and kick ass, even for a brief moment. Vulnerability can be a real bitch because many have been taught that even being vulnerable in a positive sense is a weakness cause someone has empathy and sympathy. We have been taught to trust very few if at all because we have been wronged for so long by a lot of people and we shut ourselves off. Many become bitter, have a hatred for either a group of people, themselves or in some cases, one single person and does nothing but run their mouth blasting them and weaponizing anything they say. Those particular demons someone suffers, don't always end well and it damn sure doesn't get better for them unless they make drastic changes.

From a fitness point of view: Battling demons can mean finding a program to stick with or fit into in order to better ourselves. We do our best to make something work when others tell us it's shit or it can't work because of whatever. We struggle to make ourselves fit and healthy because there's temptations EVERYWHERE!!! It doesn't matter if it's food, the plethora of information, what to take, how to apply a movement, a workout for specific purposes and anything else in between. Some overcome it on their own, at times beat it with help and support, some still hit those walls and can't break through. It happens everyday.

Fuck man, I've battled my own demons both physically and mentally. Still struggle with certain things and there are demons that just won't go away that I have to live with but I keep fighting with what I have and do what's possible because if I gave up on the things I love the most, it would be torturous for me to the point where it would literally start to kill me from within. There are things I wish I didn't give up on like wrestling in high school, it sucked that I ended up injuring a knee and my wrists that it took what I wanted to do and made me lose the desire to wrestle. If I could go back in time, being the shape I'm in now without the rod and pins in my legs, I would go even harder trying out for the team and whether I would make the cut or not, at least I had the balls to give it a go more than I did when I was 18. I even battle my own nightmares from my accident almost on a daily basis, but it's also a reminder to why I keep doing what I do despite what I did to myself and learning how to not beat myself up about it. 

We all fight in some format or another, sometimes we just take the punches and work our way through. Sometimes the fight is too much and there's nothing left for us to keep going so we have those suicidal thoughts. If you're struggling with those specific demons, I highly encourage you to get help. I don't give a fuck if its a friend, spouse, priest, counselor, teacher, coach or whoever you trust, do everything you can to keep fighting and living with that power to do something incredible in this world, no matter how small or big it is. 

There are times where we may feel the need to pretend that we can wave a magic wand and crush our demons with one swoop and be done with it. Unfortunately, none of us have a fairy godmother that can do that. What's the next best thing we can do and not put forth our battles on booze, meds, coke and other harmful crap? Training is a great option. Go lift, do bodyweight exercises, crawl like an animal, go on hikes, swim in your favorite lake/ocean/pool area and conquer your demons by bettering your mental and physical health. Take that trauma, that anger, anxiety & abuse and channel it into something that could change the course of your journey in this life. 

It may not be a magic wand, but you can make waves with resistance bands such as the Dopamineo Bands. Formulate exercises that trigger those hormones and feelings into a powerful entity that transforms you inside and out. Do a set of the Propellers, do 500 Rep circuits, do drills, do waves like Unilateral Wave Pulls, Double Hand Waves, be explosive with Double Hand Wave Pulls and many other things. These bands can harness a new level of strength, endurance and many other attributes that coin-side with making yourself healthy and fit. It's not always about looking like a Greek god unless that's your preference, it's about taking control of your well-being and destroying the bullshit that resides within you: Doubt, Fear, Anxiety, Hatred, Physical Trauma, Emotional Abuse and other things that many will never come out of. You have the power to beat the living hell out of that negative entity and make it work for you, not against you. 

No matter what demons you may face, you're not alone, you have options, just need to learn where to look for them. Make the change to not only face them but mutilate them with fiery passion. Slice them into bits like Blade does to Vampires. Smash them like the Incredible Hulk and never allow yourself to turn to the Darkside like Obi-Wan Kenobi. You are a fucking bad ass and you've got more power in you than you would ever believe. Be amazingly awesome and I wish you all your successes, even the little ones no one notices. 

Get 10% OFF your order when you go to Dopamineo and use the Code POWERANDMIGHT. My gift to you to help save a little money and grab a band. These are virtually indestructible and will be your battle partner. 

If you wish to get in contact with me, use the Linktree below. 

Unlock Cheat Codes Hidden Within The Lost Art Of Muscle Control

How's it going guys, happy Revenge Of The Fifth. What's in stored for today's possibly EPIC Post? Well, it's something I don't write often about but it is an important aspect of physical training and it's within the realm of Isometric Training that isn't just for bodybuilders and wanna-be posers. It's the type of training that also strengthens and even sharpens the mind. Learn how to command the muscles and see what you're capable of when you channel the mind/muscle connection in one of its best forms. That's where Muscle Control comes into play.

The lost gem of the old school Physical Culture Era (more notably the Bronze Age) that transforms how you move, feel and perform at an insane level. This isn't the type of training that leaves you wrecked and beat up for days on end. Muscle Control fits right in the concepts of developing realistic and sustainable fitness that includes real world strength, conditioning and mental toughness. It's about isolating the muscles that get you to channel your focus into contracting and relaxing those muscles with precision. Think of it as flipping a switch in your body. You call the shots.

Let's Learn A Little Lesson On Some Of The History On Muscle Control

Forget the modern bro-science bullshit for a moment. This style of training exploded in popularity back in early 1900's thanks to men like Maxick, Otto Arco & a few others. Maxick in particular was a sick lad living in Austria and transformed himself into a legendary figure that would baffle most Classic Physique contestants today. Born in 1882, he battled and fought against issues of the lungs, dropsy and even rickets. His own parents tore up his home set of weights to prevent him from continuing training because they thought it would make things worse. What the fuck was this kid supposed to do now? Turns out, he began experimenting on consciously contracting his muscles and learning how to control which ones flexed and let the other relax using willpower and focus.

This became his sanctuary and when he turned into basically a comic book looking Superhero, he teamed up with another athlete who practiced Muscle Control named Monte Saldo to bring out what became known as the Maxalding System. A detailed mail-order course on that taught how to program this style of Isometric Training. It took off like a damn rocket and blew the roof off the Physical Culture scene. It wasn't just about posing, it also let you know that Maxick was a legit athlete that practiced Gymnastics, Strongman Feats and Weightlifting. Because of his mastery, he was able to lift insane weight for a guy his size. 

Before the days of Steroids, Commercial Gyms and the Billion Dollar Supplement Industry, methods like Muscle Control produced many men with incredible physiques and strength that were the talks of the street. It was beyond size and power, it was learning how to control your body that carries over to other areas of life and sports. With the desk jobs of today, this type of training is more relevant and needed than ever. 

Bad Ass Benefits Of Muscle Control 

Why add this to your routine? Let's break it down into 6 points of benefit that gives you an idea of where we're going with this:

1. Higher IQ in the Mind/Muscle Connection

Do you ever get the feeling some of those muscles don't "Hit Right" during a lift or even using your own bodyweight? This is where it gets fixed. With Isolated Practice, flexing places like the lats, pecs, abs or individual parts of those muscle and others, you are strengthening those neuromuscular pathways. What this means is that the muscle recruitment becomes better as you do exercises like Pull-ups, push-ups, deadlifts, band work or animal moves like Bear Crawls for example. You're winning the battle and becoming stronger without having to fight those uncooperative muscles.

2. Efficiency Along With Better Relaxation

Control is not about tensing up per se. It's learning to relax the antagonists so you don't get dragged down. This helps with amplifying your endurance, reduce unnecessary tension and improves the blood flow. When I do my own training with the bands or Isometrics, it gives me opportunities to push hard but not gas out within seconds. You've read about the 500-1000 rep circuits and the Deck Of Cards Workouts, there's a reason why I'm conditioned enough to get through those things and it's not just progressively leveling up to them. That's just part of it. 

3. Joint Health & Prevention Of Injuries

By individually controlling the muscles, you build stability around your joints that strengthens the tendons and improves even your posture. When it comes to things like Bridging, Band Work and Suspension Training, it comes in handy. Lessens the wear and tear and enhances Longevity.

4. Laser Focus Mixed With Mental Toughness

This is where guys like Maxick nails the hell out of. Controlling the muscles builds willpower and heavy concentration. The mind cannot wander when you're isolating the serratus or holding the "vacuum." This will help carryover things into the real world: stronger discipline and clearer thinking along with the mindset of "I own this" during those tough workouts and/or daily challenges. 

5. Functional Strength & A Physique That Has The Go With The Show

Carving the definition and teaches those muscles to contract with a vengeance. Combine it into your regular training and watch results blossom like a wildflower. Don't chase the pump; command to the degree where you're not just posing, you're moving with style and confidence. 

6. Sustainability & Accessibility

Don't have a gym? No problemo ladies and gents, you can do this anywhere: Standing in line, during a work break or as a finisher to your workout. Micro Workouts, easily adjustable. Matter of fact, it's perfect. You're not going to fry your CNS unlike constant max efforts. You'll recover better and train more consistently.  Train smart, train often just in the ways of Power And Might.

Honorable Mentions: Improved Breath Control, better digestion, leveling up in your sports performance and possibly have carryover into rehabbing or managing back pain through Core Stability.

How Can One Get Started?

It's best to not complicate it. Keep it basic: Stand relaxed and try to flex one of the pectoral muscles, then the other. Isolate the abdominals in sections, practice Vacuums for the Transverse Abdominis. Use the hands to feel and guide at first, hold contractions for only a few seconds, fully relax and repeat. Work through various groups like the chest, back, shoulders, arms, legs and core. Progress to combinations and then move onto controlling while doing certain movements. Pair it up with the routine you're on. Work it as a warm up or finisher if you'd like. It'll make things click better.        

Not saying to ditch what you already do, give it a whirl so you can raise your training to the next level. It's a missing link for many who may look strong but lack the command.

Be amazingly awesome and hit me up on your progress using the linktree that leads to my email and social media outlets. keep at it and I hope you're enjoying the journey.