That HIGH From A 1000 Rep DopamineO Workout

 Sitting here in the office, after a great shower and shave, just wanted to reflect on a workout I did on Tuesday. Brought my Dopa Band to the complex gym, had my watch on and knew what I wanted to do that day. Put on some tunes since nobody was in there and the Xmas music died down a while, put my stopwatch on and hammered out one of my 1000 Rep Circuits.

5 Exercises, 10 Reps Each and a partridge in a pear tree. Things were flowing, sweat was pouring and each song on my playlist was pumping me up like fucking crazy.....

10 Chest Flys

10 Wave Pulls

10 Butterfly Power Squats

10 Curls

10 Propellers

Each round felt greater than the last and although it was just me, the energy was roaring like the crowd in the Silverdome when Hogan slammed Andre at Wrestlemania 3. That surge of power and focus, striking each exercise with fierceness and intensity, that feeling that you can keep going and knowing you have it in you to win the battle of the band. It was like being in a meditative state where everything except the band, the music and you goes black. A universal entity that explodes with strength.

By the end, I completed 20 Rounds in 35:21. The high, that dopamine hit, nothing like it. A challenge worth the reward and a checkmark in the works for continuous conditioning training. The only real rest was marking off the circuit and getting back to it which only takes seconds. Felt invincible, a sense of relaxation yet awareness but overall, it was still that urge to want to keep going. That's the craziness in me. Maybe before the year ends in a couple weeks, I'll go for as many rounds as possible within 45 minutes to an hour.

Conditioning can be done in many ways, from weights to bodyweight, sandbags, hammers and of course bands. There is no superior method, only what gives you the greatest benefit and I believe in doing them all. If the weather was more like California, I'd be out doing these all the damn time. For now in the winter, it's bands, bodyweight and Isometrics (maybe some weights from the complex gym but that's a rare thing). The rest are in storage and they'll be ready for spring and summer. 

This band is nothing short but amazing. I love being able to move with it in so many different formations and it has made some of my other movements better and a bit more springy. I feel explosive and powerful when I use it and I love the circuits and HIIT Workouts I can do. Going for 20-30 minutes is more than enough most of the time and the rest of the day is fair game to either train some more, rest up, go for walks or hikes and just be. 

It's a feeling that's really indescribable, I can give you ideas of what it feels like but until you've done these workouts or using the Band itself for a period of time, it's not something that can easily be said. Has kept me in great shape being at 235 lbs. Always doing what I can to train my physique but for a recent photo (the only thing fake in this pic is the background, that's all me), not too shabby. Abs are coming in a bit better don't you think? 

One of the best exercises with this thing is the Propeller which anyone with this band (in good health of course) should learn to master. It hits many muscles especially the Core. Even after doing this exercise thousands of times, I'm still figuring out ways to make it better for me. It's usually the last exercise I do in my circuit training and I'll do a total of 100-200+ reps in these workouts. Rotate, Twist, Bend and Pull. Conditioning your body in a fun but unorthodox manner. Way better than any sit-up in my opinion and works well for combat sports including Wrestling, Judo, Sambo & Boxing. 

Be amazingly awesome and get your hands on one of these bad boys. Get it at Dopamineo.com and use my discount code: POWERANDMIGHT to get 10% OFF your order.    

Recovery And Training While Sore

 On Saturday And Sunday, I did 500 Hindu Squats using the Deck Of Cards. Been some time since I've done that many but I chose to do them and I'm glad I did it. Yesterday, I decided to do a little recovery training since my thighs were sore and felt like rocks. Working with the Dopamineo Band, focusing on technique and movement doing my usual pushing, pulling, squatting and core. Not going as fast as I normally do but that's ok. Still managed to do 500 Total Reps of the circuit of 5 Exercises with the the only rest was marking it off.

Doing the Hindu Squats again was fun and putting in another form of cardio. When it comes to the cards (which I've written about before), it's one of my top favorites for a workout because although the destination is the same, the route to get there is never the same so you're getting unexpected amount of reps. Here's the idea of how to get to 500...

King/Queen/Jacks are 10

Aces are 16

Jokers are 50

2-10 are as is

Tally up the suits for them, it'll get you to 500 Total Reps for the whole deck. In my opinion, it's best to have the jokers near the start of the deck cause you can get those out of the way and hit up the rest of the cards. If they're towards the middle or even the end you'll be screaming "FUUUCCCKKK" unless you're some kind of sadist like Gotch or a Iron Mike Sharpe then by all means go nuts if you can do it. Done enough decks of this to know that when it comes to that, just fucking do it lol. 

Now, being sore doesn't always mean you had some great workout, it's really pushing yourself working muscles or a long stretch of a workout you haven't done in some time or ever. Being sore sometimes can be a good thing because it's more of a lesson than anything. It gives you insights that you can make a choice to do a session the next day or rest up all together. Personally, I choose the former and won't go as nuts, do lighter things or focus on Isometrics where I can be just as intense but it's not going to make me any more sore. For yesterday, I picked doing the band and stretch the muscles while utilizing tension and technique. Felt great and moved efficiently. That's the beauty of training everyday, you can go hardcore one day and focus on something the next and still feel like you got something out of it.

There are debates on recovery, some say it's not necessary and just let the body adapt, others are dogmatic about recovery being absolutely needed when it comes to muscle growth and using it to avoid injuries; for me, I'm in the middle for the reasons where recovery has its perks but I'm not going to sit on my ass and not do ANYTHING. I believe in listening to the body and although I also believe in the adapting aspects, it's important to know you don't have to go as crazy about it. The body will heal up from the breakdown of the fibers whether you rest completely the next day or not, it's really an individual thing. I like doing lighter stuff such as band work or DDP Yoga or crawls or whatever that isn't as intense but I can keep moving and keeping that blood flowing. Even in my 40's, I recover rather quickly than the average person in my age range. It's because I'm aware of what body is doing and what it can do rather not what it can't, that's the biggest difference. Many focus on the can't and inadvertently put up this wall of what can be done. 

I'm still recovering when I do lighter stuff and when things are recharged, I'm back at it with a vengeance. It becomes a cycle at times but I rarely ever get sore, so when I do, I know what to adapt to. That's coming from decades of training and understand what the body is capable of doing. You can do it too, it may be difficult to understand it at first but once it becomes a habit and practically a second language so do speak, it becomes clear to what you know you CAN do on any given day of the week and never having to need a "rest" day. Quite frankly, I have no idea what a REST day is anymore.

You have abilities beyond of what you're being told. it's a matter of what choices you make and what you are willing to work with at any given moment. I don't believe in going extreme all the time cause what's really the purpose of that? To be some kind of superman or to keep up with someone like a Tyson or a Herschel Walker? These guys had a completely different focus on what they needed to do, these were professionals who trained for specific sports and pushed themselves to the brink of what 99% won't be able to do or even should do. I'm not saying don't push yourself but don't even begin to compare yourself to the GOATs either. You are one person, one body, one mind. It's awesome to admire them and do things beyond your own abilities but at the same time, comparing yourself to a world-class athlete is like comparing Jack Nicholson and Hulk Hogan on acting in films. Train to make your abilities better and if you do have aspirations to be World-Class, be the first you, not a second to someone else. I have admiration and respects for guys like Michael Jordan, John Grimek, Frank Gotch, Pele and even Tyson & Walker but I sure as hell know I'll never be on their level and don't NEED to be. I'm only me and I can only be the best version of myself and that's part of the journey.

Recover well, recover smart and if you are sore, keep at it but don't kill yourself, find ways to keep things flowing and having each session be lessons on what you're capable of. Be aware of yourself but don't give up on your journey. You got this. Be amazingly awesome and kick ass. 

The Value Of Conditioning In Your 40's And Beyond

 Strength Training should be a priority regardless of your age but it does become crucial to keep at it especially if you're over 40. Its cousin, conditioning is just as valuable and should be treated with respect. In our younger years, we don't treasure fitness as much even though we give ourselves the idea that we can be invincible and can take on workouts we shouldn't be doing. We recover faster in our 20's because around those years, according to studies, we peak at the highest level of what our bodies are able to handle. When we reach 30-35, we are taught to believe it becomes a downhill slope and we need to slow down because we don't recover as much and our bodies are starting that infancy stage of becoming fragile.

Over 40, things become interesting but the truth is, if you've been training a good portion of your life and know the ways of adapting and understanding what your body's capabilities are, their weaknesses and what challenges you can take on, you can withstand quite a bit. However; it is important that as we do get older, we do need to be aware. Now there are guys who's level of strength and conditioning even beyond 40 are insane and often times inspiring. Take someone like Slim The Hammerman for example, the king of sledgehammer levering and other strongman feats, has said that in his years of 40-50, he felt like he was dangerous. Invincible as well and was doing things that is practically impossible for men even today. This was saying something cause this was a guy who worked in a Rock Quarry shattering and carrying stone 10+ hours a day often 6-7 days a week and that's backbreaking work as it is.

The Great Gama is another example of being able to do things most men couldn't even fathom and wrestled for more than 50 years at a level that would make Frank Gotch blush. His strength and conditioning is legendary and inspired even the likes of Bruce Lee. We are all capable of doing incredible things. We may not have the strength of Slim or have the stamina and power Gama had, but we can condition our bodies to withstand many things beyond certain ages. When you're over 40, those in their 60's will still call you a young man. As complimentary as that is, on the other end of the spectrum, a number of folks in their 20's will call someone over 40 an old man which if you're not used to it, can be a stab in the heart. Shit I'm at a stage in my life where remembering what it was like before google and having the Black Box in my room. When my parents were that age, it was in between JFK the headlines of Charles Manson. 

Now that we've taken little trips down memory comparing being a teen in the 90's and parents being teens in the 60's, let's get back to what I wanted to talk about. Having strength is an asset nobody can afford to lose but real physical strength isn't benching 500 lbs (although it's cool if you're a powerlifter or strongman), it's being able to get up without pain and to do things like carrying groceries, walking up stairs fluidly, handling furniture, loading boxes in awkward positions, it's about having strength that can keep going.  That's where conditioning comes into play, it's to be able to stay strong when it counts in the most crucial times. It doesn't matter if you're into weights, bodyweight, bands or whatever, if you can keep going and have that wind, you're above the majority. 

This is where I believe circuit training is by far one of the best methods for conditioning. It leads up to a total instead of just doing hundreds of an exercise in one shot. Doing hundreds of push-ups and squats at a time is great, essential even in some cases but that shouldn't be your only option to get in solid condition. With circuits, you learn to do small steps that lead to a bigger outcome. When I do my Circuits with the Dopamineo Band, I have it planned out for what I want to accomplish; I pick a certain number of exercises, do 10-20 reps and take as little rest as I can until I'm finished hitting all the rounds I want to do. Really when I do rest, it's just a few seconds. I've done this with Bodyweight Training as well where I've lasted as long as 45 minutes with less than a couple minutes total resting. My totals have ranged from 500-1500 reps at the end. 

You don't have to go that long when it comes to circuit training, 30 minutes even would probably be better suited. Sometimes if you picked out a hard circuit of exercises, resting until you caught wind again is an option but i believe at your very best, do what you can to work more with less rest. That's from a circuit POV, if it's Sprinting or other HIIT styles, then rest as long as needed to be efficient for your next round or set. Although I've done workouts doing HIIT for 30 minutes but it's on a 45 sec on/15 sec off protocol doing 5 exercises 6 times, that's a different level of conditioning. 

What makes it valuable to be able to have great conditioning beyond 40? It gives you a lasting impression on being an asset to yourself and to others. It's inspiring and even admirable at times but deep, deep down, conditioning with the right mindset and knowledge, goes a long way to having a quality of life to be proud of. Being able to keep up or even outwork those younger than you has its perks for sure especially on the ego, but that's where it stops. Don't try to prove to others in a manner where it compromises your personality and be an asshole. Prove to yourself that you can be capable of doing things others would never expect you to be capable of. It's not always what others think, what they think is their problem; you on the other hand learn what YOU can do and make a habit of being fit and healthy to live long and prosper (did I really just quote Star Trek even though I'm a Star Wars nerd?). 

The value of conditioning goes beyond the physical, it's a matter of pride with humbleness that you are in the kind of shape that would drop jaws. When others feel the need to tear down people who aren't in the shape THEY'RE in or call people losers and whiners because they don't follow their style of training, that's not someone to be trusted. That's someone who doesn't know the true value of inspiring others. Sure they may be in "decent" shape (even claiming to be the very best in the world when they're REALLY not) but if they also smoke like a chimney, drink enough caffeine to put others in the hospital (and call it being healthy) and tell others to go extreme all the time, that's nothing more than a sales pitch to guilt trip you into buying something from them. It's not realistic or even good for the body, it's degrading and wastes everybody's time. 

Be amazingly awesome and do what's possible for you to be in the best condition you can be in while staying healthy and living a quality of life that brings purpose to you and for others.    

Blissful Hell Doing 1000 Reps With The Dopamineo Band

 This morning, I felt strong, energetic and ready tackle a good workout. Took my bag down to the complex gym, hooked up my Dopa Band & Strap and went at it. Everything felt right and with the exercises I was doing, they were flowing to the point where even at 7 Rounds, I knew today I could do 20. 

Why do I call it Blissful Hell? Simply put, even in a state where I can keep going, the workout still wasn't going to be an easy one. Why would it? Unless you've experienced it, it is a workout that challenges your sanity. After yesterday's 800 Rep Circuit of 5 Rounds, I was determined to get at least 10 with the Dopa Band but I just kept going and doubled it. For this workout, I felt invincible and nothing was going to stop me. 

5 Exercises for 10 reps each as usual, just going even further. The only rest was marking off the circuit which is only a few seconds in comparison. 

10 Chest Presses

10 Wave Pulls

10 Squats

10 Ski Jumps

10 Power Pushovers

In all....20 Rounds comes out to 200 Reps each for a grand total of 1000. Even when I was done, I felt like I could go maybe another 2-3 rounds but this was satisfying enough. One of these days, I might see how many rounds I can do in an hour, with a routine like this, I can probably hit close to 30-32 but I'm not going to make that assumption of myself until I've actually done it. 

This is one of the reasons why the Dopa Band is such an amazing tool. It adds resistance to practically any movement you do, even a smidge can make a difference. It's effectiveness is beyond description and it helps you stay fit for life. Another big perk is that unlike other bands, this fucker doesn't snap as easily, quite frankly, it's CLOSE to impossible to snap this thing. Since September of 2023, I have not had to replace this thing and I've put it through hell, stretching as best as I can, hitting it on gravel, wet grass, sand, concrete, in the rain, hot and cold weather and it still hasn't had scratches or tears. 

This band is addicting and I'd rather be addicted to training with this than to smoke, drink and party. Exercise has been my second language since 2005 and I can't find any reason to take a day off unless I'm in a full body cast or dead. I will find a way to train every single fucking day, not because of motivation but for the love and discipline of it. For me, without training, it's like not breathing. I can be laid up and in severe pain and I'll still do something even if it's isometrics. I do like pushing myself and it has bitten me in the ass a time or two but I don't give up, I adjust and do what's possible in the moment. Since about June of 2024, I haven't been in any pain, sore sure and a few scratches here and there but not pain and I feel grateful to do things in my 40's that will continue for as long as possible. 

I'm not the strongest, the fastest, the biggest nor do I look like I should be on a magazine but I do what's possible for me and do things that keep me going no matter what. The band is just another tool that has given me new ways to love training. It's not the ultimate training tool, nor is it the end-all-be-all like anything else, it's just a tool, like your bodyweight, weights, machines or whatever. You choose what works best for you and get the biggest benefit out of it. I don't settle for one method, I practice many and combine them to form my own ideals to what I want to accomplish. 

I do believe Dopamineo Bands should be a part of any program but I won't ever call you a loser or f@ggot or anything derogatory/negative because you choose not to do them. That's what Charlatans/Cowards do, they treat you like garbage when they don't do things their way and if you don't do what they say, you're nothing but a speck of dirt and someone who isn't worthy of a human being to them. Those type of people are unworthy of your time and have no business teaching others how to be fit since some of these guys look like they couldn't fight their way out of a paper bag for one and make ridiculous claims that makes you ask yourself "Is this guy off his meds or something?" The truth is, these numbnuts come and go. Keep being you and find ways to be a little better and evolve. Make good choices, kindness isn't a weakness but don't be a pushover either, we all have our limits. 

Be amazingly awesome and be sure to use my discount code POWERANDMIGHT to get 10% OFF your order. You have the power to change, make it epic. 

13 Rounds In 31 Minutes Of My Dopa Circuit

 Thought I'd go a little longer than usual with my Dopa Circuit today and try a couple of exercises that I've rarely if ever done. In most workouts with the band I'll do 500 total reps, only less than a handful ever done 1000 reps but today, I just wanted to see what I can do with as many rounds as I can within 30+ Minutes. 

The band is no joke and can put you down for the count if you know the way to do it. It's a reason why wrestlers use it as part of their conditioning. You can build just about any workout you want out of it. I like circuits mainly cause I can keep going with little to no rest and get a lot done in a short amount of time. In all the workouts I've done with that thing, I don't believe a workout went past 50 minutes, if that. 

In the 500 Rep workouts, I usually can breeze through it and feel great, speed is a bit more in tuned and keep things at a pace that flows well. If I wanted to go a little longer, I don't speed up as much. It's more methodical, calculated and focused more on technique and control. I let the speed come naturally, I'm not trying to kill myself but I'm not going to be sitting on my ass in between circuits either. What exercises did I do? Here's the rundown....

10 Chest Presses

10 High Pulls

10 Uppercut To Squats

10 Oblique Twists (5 Each side)

10 Propellers

Worked them but not trying to be so explosive and fast because that's not what the intention was. It was more about being precise with the movements and focus on the muscles more than trying to cut down the time. I hadn't done the High Pulls before and the last time I did Oblique Twists with the band, I made them more explosive but I ended up having issues because of it and that was back in late 2023-early 2024. This time, I kept things at a slower pace and work my hips and core muscles instead of looking like I wanted to throw somebody LOL.

This workout was interesting to do and it was great. Set my stopwatch, went at it and stopped when I felt like I was done. Got 13 Rounds in within 31 minutes or so and I'm happy with that. Going extreme every once in a while for a challenge is great but it's not necessary to do it ALL the time. Whoever tells you to go extreme everyday, needs a reality check and a dose of "Fuck off with that bullshit". It's the same type of guys who believe in the "No pain, no gain" mentality, it's a myth and a fool's errand. It's better to be consistent with what gives you the best benefit of your health and keeping things at a level that brings long term results. If you're trying to set records in every workout, it only leads to heartache, injury and a fragile ego. 

Fitness is a journey that takes many roads, obstacles and discoveries. It's about testing your capabilities but also learning what to be aware of, what to do and what not to do. Many don't get that because they want shortcuts, a quick fix and something that will turn them into some world class athlete. That's not how this works, it takes discipline, knowing when to bring it back a bit at times and taking it one day at a time. Time catches up to all of us, the question is, will you make that time worth it to be less injury-prone and maintaining levels of strength and condition that keeps you out of the nursing home? 

Be amazingly awesome and don't forget to snatch up a Dopa band at Dopamineo.com and use my discount code POWERANDMIGHT to take a few bucks off your order. Train anywhere, get one for the kids and let them get that excess energy out. Got a group or a team you're training? Bands are great for that as well and don't forget as well there's discounts for Military Veterans as well. 

The Motto "If You Ain't Squatting, You Ain't Training" Is A Myth

 Listen up, although I'm not very controversial, this article most likely will get flack and some words from the Peanut Gallery. With that in mind, let's see how this goes.

 You've heard it probably a few dozen times (me personally, only heard this from 2 people but I digress) echoing through the gym halls or by gurus, shouted by bro-scientists, old-school lifters or even bodyweight maniacs: "If you ain't squatting, you ain't training." It's that "sacred" mantra that's been drilled into our skulls like a barbell loaded with ego plates or those hitting an extreme amount of reps. But let's hit this with some realistic points of view—no bullshit, just straight facts from someone who's been in the trenches, crushing reps and training every single day. This so-called "rule" is nothing but a myth, a overhyped legend that's holding back more gains than it's creating. Today, let's dismantle it piece by piece, because true power comes from smart training, not blind dogma. Buckle up; this is gonna be a wake-up call that may be called out on which is fine (just no anonymous crap).

First off, let's take a step back to where this myth even came from. Squats have been crowned the "king of exercises" since the dawn of modern bodybuilding, even pseudo-bodyweight weirdos get in on it. Think about legends like Arnold Schwarzenegger or Ronnie Coleman—they squatted heavy, built quads like tree trunks, and dominated stages. Bodyweight guys will do hundreds even more than a thousand squats in training. Powerlifters swear by it for building raw strength, and CrossFitters treat it like gospel for functional fitness. Hell, even the military uses squat variations in PT tests. Why? Because squats torch multiple muscle groups at once: quads, hamstrings, glutes, core, even your back gets in on the action. They spike testosterone, boost metabolism, and mimic real-life movements like standing up from a chair or exploding in a sprint. On paper, it's a beast of an exercise. But here's the kicker—it's not the ONLY beast in the jungle.

Training isn't about one move. It's about consistency, progression, and listening to your damn body. If squats are wrecking you or just not vibing with your goals, ditching them doesn't make you a quitter—it makes you smart.

Let's break down why squats aren't the end-all-be-all. Number one: Anatomy ain't one-size-fits-all. We're all built different, folks. If you've got long femurs and a short torso, back squats might feel like torture, putting insane stress on your lower back while barely hitting your quads. Forcing it? That's a fast track to the sidelines. Instead, why not pivot to alternatives that deliver the same bang without the risk? Leg presses, for starters—load up that sled and fry your legs in a controlled environment. No spinal compression, just pure quad and glute annihilation. Or hack squats: They isolate the lower body while keeping your back supported. You can also do Step-Ups, Squat Variations that give a better outlook that doesn't give your legs or lower back fits. Isometrics are great for building tendon strength which you can find plenty of that here on the blog.

Don't get me wrong; I'm not anti-squat. I've done tons of them myself, hitting PRs that made me feel like a god like doing 1000 squats in 33 minutes or doing 500 Squats before a workout or even a hike, brutal stuff. But I've also evolved. Bands, Sprints, Animal Movements. They're killer for athletic performance too—think better jumps, greater speed and that explosive pop in sports. Then there's lunges and step-ups: Unilateral work that fixes imbalances, boosts stability, and carves out those teardrop quads. Bulgarian split squats? Nasty AF, but they torch calories and build symmetry without a rack in sight. And for the home warriors or those dodging crowded gyms, goblet squats with a kettlebell or slow bodyweight squats (Not Extremely High Reps) keep things functional and joint-friendly.

Care to talk science for a moment, because I ain't just spitting opinions. Studies from the Journal of Strength and Conditioning Research show that compound leg exercises like leg presses, Duck Walks and others can elicit similar hypertrophy (muscle growth) responses as squats, especially when volume and intensity match up. Hormonal boosts? Yeah, squats edge out in testosterone spikes, but consistent resistance training overall cranks up your anabolic hormones—Push-ups, Pull-Ups & other things included. A meta-analysis in Sports Medicine even found that free-weight squats aren't superior for athletic transfer if you're not a powerlifter; machine-based or plyometric alternatives can build speed and power just as effectively. Bottom line: Gains aren't squat-exclusive. They're earned through progressive overload, recovery, and variety.

But the myth persists because of ego and tradition. Vets with bad backs who crush hack squats and build tree-trunk quads. Even pro athletes sideline squats during injury recovery and come back stronger. Remember Kobe Bryant? He ditched heavy squats later in his career for plyos and unilateral work to save his knees—still dominated like a GOAT. Or Tom Brady (not the biggest fan of his but he did have a long and crazy career), focusing on functional strength over max lifts. These icons prove: Elite performance isn't tied to one exercise.

So, if squats aren't mandatory, what's the real key to training like a beast? Balance, bro. Build a program that hits all angles—push, pull, hinge, squat (or squat-like), and carry. Prioritize recovery: Sleep like a champ, fuel with protein-packed meals, and keep those joints loose. Track progress not just in pounds, but in how you feel—energy levels, mobility, confidence. And mindset? That's the ultimate power-up. Screw the "all or nothing" bullshit. If squats work for you, crush 'em with a fucking vengeance. If not, adapt and conquer like a man on a mission. I've seen too many folks quit training altogether because they couldn't "squat right." Don't be that statistic. Own your own damn journey.

In closing, the myth of "if you ain't squatting, you ain't training" is just that—a myth. It's outdated gatekeeping that ignores individuality, science, and smart progression. Training is about building a body that serves you, not bowing to some arbitrary rule and to those who are so dogmatic about it they'll call you a loser or a F*ggot (Don't trust those people, those are charlatans). So, whether you're under the bar or working your own bodyweight, own it with intensity and purpose. Crush your workouts, listen to your body, and watch the gains roll in. If this fired you up, hit that follow for more real-talk tips, and drop a comment (No Anonymous): What's your go-to leg exercise? Let's level up together. 💪 Be amazingly awesome.

Epic Bundles With The DopamineO Bands

Who doesn't like a sweet deal? Let's go deep into the bundles over at Dopamineo.com. These aren't your grandma's flimsy rubber bands; these are Bands that produce champions, engineered beasts designed to crank up your conditioning while you crush goals. And the bundles? Straight-up smart buys that save you cash and level up your training arsenal. Time to find out what it's all about, no bullshit, just raw value.

First off, I know you've read what I've talked about when it comes to these things. To tell you the truth, this brand's mission is pure gold: enabling you to train anywhere—home, park, hotel room, wherever life throws you—without skimping on results. They've got this killer lineup, made from a unique hypoallergenic silicone compound. Latex-free, odorless, heat-resistant, water-resistant, and built like tanks. No hollow-tube crap here; these are full structural tubes for max versatility. They come in five resistance levels: Fly (super light for rehab or kids), Feather (easy entry for beginners), Light (solid for building basics), Middle (athlete-level grind), and Heavy (pro beast mode). The whole vibe ties into boosting your cardiovascular training and more through movement. Buy a band, and you get lifetime access to their Dopamineo+ digital training center: over 300 athlete-approved videos, tutorials, full-body workouts, and expert tips. Exclusive to owners, emailed right after purchase. Plus, a 1-year warranty—if it cracks or wears, they replace it free. Tested for five years of simulated abuse with zero wear? That's the kind of durability that screams "invest once, win forever." Shit, I've put my own band through the ringer for the last 2 years and still doesn't have a scratch on it.

Now, the bundles category is where the magic happens for smart shoppers. These are discounted packs that bundle bands with freebies like bags and anchors, saving you up to 35% or more if you go bulk and if you use my discount code POWERANDMIGHT, you'll get an extra 10% OFF of that. Perfect for couples, families, or solo grinders who want variety without breaking the bank. They've got four killer options, each tailored to different needs. Let's roll through 'em one by fucking one, because I want you to feel like you're right there scrolling the site with me.

Starting with the Pair Middle bundle—Light + Middle bands, plus a free Dopa Bag (limited time, so jump on it). Original price? $179.80. Bundled? $144.33, that's 15% off right out the gate (even more with my discount). This one's for experienced adult athletes looking to build strength, refine technique, and hit peak performance. The Light band gives you that smooth resistance for warm-ups or lighter days, while Middle ramps it up for serious pulls and pushes. Not for newbies—these pros use Middle and Heavy, so if you're just starting, level down. Imagine folding that 16-foot band in half for endless exercises: pulls, presses, squats, whatever. Add-ons like the $30 multi-connection indoor anchor or the $51 Personal Bundle Small (another 15% save) amp up the versatility. Done this myself out on the road, no excuses, just gains. Benefits? Amplifies your workouts, saves time, and that kick ass hit from progressing? Chef's kiss.

Next up, the Couple Pair: Feather + Light, with the free Dopa Bag. Drops from $150 to $127.80—again, 15% savings (Even more with my discount). Tailored for beginners or strong folks easing in, this duo focuses on fitness, strength, aerobic endurance, and muscle dev. Feather's light enough for technique work or recovery, Light steps it up for building. Safe for kids with supervision (LFGB-approved material, hypoallergenic AF), so if you're training with a partner or fam, this is clutch. Limitless spots: park sprints, home circuits, you name it. Pair it with the $90 Complete Bundle Large (save $30) for max setup. Nothing bonds like shared sweat and training together—these bands make it accessible without intimidation. Pro tip: Use the video library to mix it up; over 300 options mean no boredom, just consistent kick ass motivation.

Then there's the Family Bundle: Fly + Feather + Light, plus free Genius Anchor Straps and Outdoors Training Bag. From $239.70 down to $178.80—solid 15% off (again, more when you add my discount LOL). This is the all-ages powerhouse, promoting bonding through fitness. Fly for the kiddos or rehab, Feather for beginners, Light for stepping up. Throw in those anchors for secure outdoor setups, and the bag keeps it portable. Perfect for turning family time into active adventures—home workouts, park sessions, even hotel vibes on vacay before hitting the pool or other outings. All bands are child-friendly (supervise, obviously), plus engineered for longevity. Benefits scream family health: stronger bodies, tighter bonds, healthier lifestyles. Add the indoor anchor for $30, and you're set for any weather. As someone who loves seeing families transform through movement, this bundle hits home—awesome training for everyone, Ohana means family. Family means nobody gets left behind or forgotten.

Last but not least, the Double Set Young: Fly + Feather pair, with a free Outdoors Training Bag. $129.80 original, $110.80 bundled (15%), do I need to go through adding my discount or has it kicked in yet? Geared for young athletes or beginners in any sport—enhances technique, speeds recovery, optimizes function. Fly's ultra-light for precision, Feather adds resistance without overwhelm. Great for sports training: soccer agility, basketball jumps, whatever. Fold 'em, loop 'em, go wild anywhere. Same perks: video access, warranty, hypoallergenic build. Bulk it with add-ons for more savings. If you're coaching youth or starting young, this is entry-level gold—builds habits early, boosts that dopamine loop for lifelong fitness.

Across all bundles, shipping's worldwide via FedEx, DHL, UPS—99% out in 24 hours on business days, tracking included. U.S. free over $150, rates elsewhere are fair (e.g., Canada $30, 3-7 days). Bulk discounts kick in auto: 20% for 4-9 items, up to 50% for 201+. Returns? 30 days for U.S., cost price. International? Customs might bite (DDU), but U.S./U.K. are fee-free. EU under €150? VAT prepaid. Pro move: Use my code.

Why am I hyped on this? 'Cause in my career in fitness—from sprint sessions in the rain to bands—tools like these cut the noise. No gym fees, no crowds, just you vs. resistance, anywhere. Dopamineo has 100,000+ athletes trusting 'em, and that video library? It's like having a pro trainer in your pocket. These Dopa Bands take it further, tying into that brain-body connection for real evolution. If you're stale on routines, grab a bundle. Save cash, boost your training, crush limits.

Wrapping up, peeps: Head to that link, pick your bundle—Pair Middle for vets, Couple for starters, Family for bonds, Double Young for rising stars. Invest in yourself or even your school/program; the gains compound. Questions? Hit me up in comments (No Anonymous please). Let's level up together. Be amazingly awesome. 

500 Rep Circuit Training With The DopamineO Band

 WELCOME, FOOLISH MORTALS.....

Shit, wrong genre to write about. Had Disneyland on my brain. Anyway, back to our regular scheduled program.

There are a million ways to get fit but only few will ever get you to your destined results that are meant for you. For real, if we all did the same exercises, the same routine, the same pace, the same foods, we'd all still come out different. Some would be better, others will be having issues. We have our own journey and it's important to utilize and learn what's best for us as individuals. Focus on the tasks that gives us the best results and/or be able to be consistent.

Been training a bit more consistently with the Dopa Band lately where I would pick 5 Exercises for 10 Reps each and work them until I've done 10 Rounds of a circuit with them. Usually a Push/Pull/Squat style and do different exercises each time or so to keep things fresh while also experimenting. Most of the time it's a press or fly to start, then rows, squats, footwork or switch things up and work the upper arms or do the propeller move.

Changing things around to keep things fresh is never a bad thing, on some days, I don't always focus on conditioning and quickness; I go for Strength where I stretch the band to where it's difficult to hold onto and work technique. This also gives a perspective of using great tension to build muscle. The only rest I take in between circuits is marking it off or having to adjust the band since at times because of the sweat, the knots slip out and need to reapply them. Can be a pain in the ass but I still maintain focus on what I need to do.

That's one of the things I love about this band and understanding their motto of "Stretching Your Limits", it's not about stretching the band itself, it's stretching your imagination and getting the most out of it when you challenge the norm. Although it's mainly known for wrestlers, judo/bjj players & fighters, it gives you options for overall fitness and you can adjust it just by either making it easy and loose or make it harder by stretching the band to it's heaviest amount of tension. It's not going to snap. I've had this thing on grass, concrete, gym floors, dirt, sand, gravel and carpet yet it still hasn't snapped in the two years I've had it. It truly is arguably the most durable band on the planet. 

What's my reason behind totaling 500 Reps? When I started out many moons ago, doing bodyweight exercises included 500 Squats or Hindu Squats as I should say in a row and that number was the gold standard. I've made it to 1000+ within 3-4 months after I was cleared to walk and train again to rehab on my own. That's the real inspiration and just changed the format from 500 in a row to 500 total working a full body scheme. This works for me and because of the changing of the exercises (at times will do the same routines) it'll take 15-20+ minutes and still reach the destination  I want to get to. 

Hitting multiple variations of the Push/Pull/Squat format, it's a continuation of experimenting, hitting other muscles that help with other things and adjusting the band to what I'm going for whether it's strength & technique or conditioning & cardio. You can mimic just about any machine in the gym and add resistance to your bodyweight exercises like the Hindu Push-up for example where there's the bodyweight version and the added resistance, it's the same movement just applied differently. 

It keeps me on my toes and it works like a fucking charm. Set it up with my Isometric Strap as an anchor and hook the band up to it, knot the two ends and start hammering. I love circuits because they can get shit done in a short amount of time while hitting the muscles effectively. Get in, train, get the fuck out, that's my philosophy. Circuits program you to keep going and handle stress in a very specific way. At first, just focus on technique and go from there, as you go along, you become faster, have better precision and your condition gets better. It can be done as a warm-up or a finisher to your regular routine. Wrestlers use the bands as finishers to nudge their conditioning even further after grueling practices, those are where champions are made. 

Get one or a bundle of them NOW!!! Use my discount code POWERANDMIGHT to take some bucks off your order. Go to dopamino.com and start killing it with resistance band training. Be amazingly awesome.   

The Importance & Art of Physical Conditioning: Building a Body That Lasts a Lifetime

Hey everyone. Today, I'd like to dig deep into the heart of what keeps you in peak shape for the long haul: physical conditioning. This isn't just about hitting the gym for a summer bod; it's the art of crafting a resilient, powerful machine that carries you through decades of life. Buckle up, because we're talking pure inspiration to level up your game. Let's crush this!

First off, let's get real about why physical conditioning matters. In a world obsessed with instant results—think crash diets, steroid shortcuts, and viral challenges—conditioning is the unsung hero that separates the flash-in-the-pan from the lifelong legends. Physical conditioning is essentially training your body to handle stress, recover efficiently, and perform at high levels consistently. It's the foundation of endurance, strength, flexibility, and overall vitality. Without it, you're building a house on sand: looks good for a bit, but crumbles when life throws curveballs.

Think about it. As we age—and yeah, even if you're in your prime now, time waits for nobody—our bodies face natural wear and tear. Joints stiffen, metabolism slows, and recovery takes longer. But with solid conditioning, you flip the script. Studies show (and I've seen it in my own training) that consistent conditioning reduces injury risk by up to 50%, boosts heart health, and even sharpens your mind. It's not just about aesthetics; it's about longevity. Want to chase your kids around the park at 50? Or hike mountains at 60? Conditioning is your ticket. It keeps chronic issues like obesity, diabetes, and heart disease at bay, turning fitness from a hobby into a lifestyle armor.

But here's the real-talk kicker: conditioning isn't sexy. It's not the heavy deadlifts that get likes on social media or the shredded abs that turn heads. It's the grind—the steady, methodical work that builds resilience. Importance-wise, it's everything. Without it, overtraining leads to burnout, plateaus hit hard, and motivation tanks. I've been there: early in my fitness journey in my late teens, I chased max lifts without building a base and doing circuits that I didn't prepare for or progress to—that lead to near blackouts and being so sore that I looked like a broken down 80 year old man the next day at fucking 19 years old. Lesson learned. Conditioning ensures you're in it for the long run, preventing those setbacks and letting you enjoy the process. It's the difference between quitting at 40 and thriving at 70.

Now, let's talk the art of it. Yeah, art—because conditioning isn't a cookie-cutter routine; it's a masterpiece you sculpt with intention, creativity, and smarts. The art starts with understanding your body as a canvas. Everyone's different: genetics, age, lifestyle all play in. The key? Listen to it. Push hard, but know when to pull back. That's where the beauty lies—in balancing intensity with recovery, variety with consistency.

Step one in mastering this art: Build a strong foundation with compound movements like from Bodyweight Exercises: Push-Ups, Pull-Ups, Squats (even Crawling)—these aren't just exercises; they're conditioning cornerstones. They engage multiple muscle groups, spike your heart rate, and teach your body to work as a unit. Aim for 3-4 sessions a week, mixing in progressive overload: gradually up the reps, or time under tension. But don't stop there—infuse art by varying modalities. One day, hit resistance bands (10% OFF Code POWERANDMIGHT) for that portable pump (shoutout to my 500-rep circuits!); next, lace up for a walk with a weight vest to build strength, cardio & endurance. This cross-training keeps things fresh, prevents boredom, and conditions your body holistically. To give you an idea.

Flexibility and mobility? Non-negotiable strokes in your masterpiece. Stretching, DDP Yoga, or joint loosening sessions aren't "fluff"—they're essential for long-term shape. Tight muscles lead to imbalances and injuries, killing your progress. Dedicate 10-15 minutes post-workout on certain days for flows such as from Movement 20XX. I've incorporated things like these into my own routine or do them on "days off" and it has made differences in how I move—smoother, stronger, zero nagging pains. Pro tip: Use tools like the Dopa Stretch Band for assisted stretches; they're game-changers for deep tissue work without fancy equipment.

Nutrition fuels the art. You can't condition a body on junk. Focus on whole foods: lean proteins for muscle repair, complex carbs for sustained energy, healthy fats for joint health you know the drill. Hydration? Water and electrolytes. Supplements can help like those from Lost Empire Herbs but the true importance is to eat to perform, not punish.

Recovery is where the magic happens—the art's finishing touch. Sleep 7-9 hours nightly as best as possible; it's when your body rebuilds. Active recovery days with walks or light swims keep blood flowing without overload. Massage, ice baths/cold showers, or even meditation? All tools in your kit. Experiment with hypnosis audio tracks (check my recent post on Logan Christopher's stuff), and they supercharge your mental recovery, reprogramming the mind for resilience. Remember, overtraining is the enemy of conditioning. Signs like constant fatigue or stalled progress? Dial it back. The art is knowing progress isn't linear—it's a wave you ride. Like Bruce Lee said "Be like water."

Mentally, conditioning is a mindset masterpiece. It's about discipline over motivation. Some days, you'll feel unstoppable; others, like sludge. The art? Show up anyway. Track wins in a journal: "Nailed that 5K PR" or "Felt energized all week." Celebrate small victories to build momentum. Surround yourself with a community—follow blogs/accounts like mine for tips, join local groups, or find an accountability buddy. This social element turns solitary grind into shared triumph, keeping you inspired for years.

Long-term, the payoff is epic. Conditioned bodies age gracefully: better bone density, sharper reflexes, vibrant energy. I've seen 60-year-olds outlift 20-somethings because they mastered this art early. It's not about peaking young; it's sustaining power. Avoid common pitfalls like ignoring form (ego lifting? Nope). Always prioritize quality over quantity.

In wrapping this up, physical conditioning is both vital and artistic—your blueprint for a body that endures. Embrace the importance: health, resilience, joy. Master the art: listen, vary, recover. Start today—pick one tip, like adding mobility work, and build from there. You've got the power; now unleash it. Crush those goals, level up together! What's your conditioning hack? Drop it below—let's engage and grow. Be amazingly awesome.

Skeptic vs. Dopa Workout – An Epic Clash Of Will And Resistance

Today, you and I are diving headfirst into an epic showdown that's shaking the foundations of what we think we know about resistance training. I'm talking about the Skeptic vs. Dopa Bands – a brutal piece of equipment that's got many from gym rats to couch conquerors questioning: Is it really that good? Spoiler alert: It sure as hell is. It's a war zone disguised as a simple band pull. And trust me, after dissecting this beast, it fires me up to arm you with the truth, the power, and a killer discount code to claim your victory. Use POWERANDMIGHT at checkout and unleash 10% off your Dopa Bands – because real power demands real tools!

Open The Mind To This Image: A skeptic, hardened by years of doubting every fitness fad under the sun, steps into the arena. He's seen the videos – those sleek, seemingly effortless flows with the Dopa Fitness Bands. "Pfft, looks like child's play," he smirks. But oh, how the mighty fall! Invited to try a Dopa Workout firsthand, this doubter gets slapped with reality faster than a rogue wave in a stormy sea. Muscles he didn't even know existed scream for mercy. Sweat pours like a monsoon. And in that moment, the myth shatters – Dopa isn't easy; it's engineered ferocity wrapped in silicone simplicity.

So guys, what makes Dopa the undisputed champion in this skeptic's trial? It's all about the raw, unfiltered intensity that videos just can't capture. You watch a clip, and it seems smooth – a fighter gliding through resistance. But grab those bands yourself, and boom! Full muscle engagement hits like a thunderclap. It's no hype; that's reality. Dopa Bands aren't your flimsy garage-sale rubber. Crafted from high-quality silicone, they're built to withstand the apocalypse of your workouts. Five resistance levels mean they're scalable for everyone – kids building their first fortress of strength, rehab warriors reclaiming lost ground, or pro-athletes pushing the envelope of human limits. Non-athletes? Drop one level below your ego's pick. Pros? Grab the heavy hitters and feel the burn that forges legends.

Over 10,000 users have stormed the gates with Dopa, and their war cries echo loud. "It activates muscles I didn’t know I had." Fuck yes. We're talking deep-core stabilizers, forgotten stabilizers in your shoulders, and those elusive glutes that hide in plain sight. Another testimonial roars: "I never sweat so much in just 15 minutes." Fifteen minutes! That's the magic – compact carnage that fits into your chaotic life. No more hour-long gym pilgrimages; Dopa turns your living room into a coliseum. And get this: "It can replace my gym—offering endless workout options." Versatility is the name of the game. Pulls, pushes, twists – endless variations to target every fiber. From physiotherapy to peak performance, Dopa adapts like a chameleon in combat fatigues.

But why do the skeptics test hit so hard? Because perception is the enemy of progress. Videos lure you in with grace, but they mask the grind. In videos, you can't feel the progressive overload, the constant tension that builds unbreakable strength. It's like watching a lion hunt on screen – thrilling, but nothing compared to staring down the beast yourself. The skeptic that does train and tests it? He felt it. His body quaked under the load, proving Dopa's not for the faint-hearted. It's for those who crave the dopamine rush of true challenge, the endorphin flood that destroys anxiety and nervousness.

Now, let's arm you for the hunt: What to look for when buying this resistance band? Don't settle for weak links that'll snap mid-rep...

Durability is king – Dopa's silicone stands tall against wear and tear. 

Versatility? Check – multiple levels for progressive domination. 

Effectiveness? Off the charts, with full-body engagement that outmuscles traditional weights in portability and joint-friendliness. 

-The Site Guides You

Athlete? Match your weight class. 

Beginner? Start light, build fierce. 

And for the bulk buyers – coaches, teams, or just hoarders of gains – quantity discounts stack like compound interest: 20% off for 4-9, up to 50% for 201+.  Automatic at checkout, no codes needed there. But for you, my fellow readers? POWERANDMIGHT slashes extra off your order.

Epic tales demand epic proof. Dive into the testimonials – raw, unfiltered roars from the front lines. One user declares Dopa "tougher than it looks," echoing the skeptic's humbling. Another awakens dormant muscles, turning average Joes into sculpted Spartans. Sweat in 15 minutes? That's efficiency forged in fire, perfect for busy conquerors juggling jobs, families, and dreams. For replacing the gym? Imagine ditching memberships, traffic, and excuses. It's a treasure trove for the hungry.

Let's go even deeper, into the philosophy depths of power. Dopa isn't just bands; it's a mindset. In a world of quick fixes and empty promises plus cheap knockoff courses by so called "Gurus" who think bands are beneath them, it demands you face the fire. The skeptic thought it easy – a stroll through the park. Wrong. It's a sprint through hell, emerging forged anew. Dopa amplifies this, blending dynamic resistance with static holds for hybrid havoc.

Here's something to ponder on: In the whispering shadows of doubt, a skeptic emerges from his den of denial, hungering for truth. He spots the Dopa beast grazing in the digital plains – sleek, unassuming. Charging forth, he clashes with its unyielding might. Fangs of resistance sink deep; horns of intensity gore his complacency. Bloodied but enlightened, he feasts on newfound strength, returning to his pack with tales of triumph. This is no fable; it's the essence of Skeptic vs. Dopa. Survival of the fittest, where weakness withers and power prevails.

Why choose Dopa over a horde of imitators? Quality reigns supreme. High-grade materials endure endless battles. Endless options mean boredom bows out. And the community? Over 10k strong, coaching each other to victory. The page urges: "Try It for Yourself." Heed the call! Grab your bands, feel the surge. Surprise awaits – that "easy" workout? It's your gateway to godhood.

Pricing? Transparent as a clear dawn. Bands range from under 60 Dollars to 95 Dollars, discounts dominate for multiples. Free shipping thresholds make it warrior-friendly. Currencies switch seamlessly; languages too. Login classic or quick – no barriers to entry. And for feedback? Share your sagas; request videos. Rate, engage, evolve.

As the sun sets on this epic dissection, remember: Fitness isn't a hobby; it's a crusade. Skeptic vs. Dopa proves the path to power is paved with unexpected trials. But with Dopa Bands in hand, you're equipped to conquer. Use discount code POWERANDMIGHT – claim your edge, ignite your fire. Little by little, reps become empires. Engage, follow, level up together. Be amazingly awesome.

2000 Step Ups In Under 100 Minutes

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

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

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

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

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

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

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

Conquer the Summit: Unleash Hellfire Conditioning with Step Ups

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

Why Step Ups? The Raw Power Unleashed

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

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

Mastery Of The Mountain: Forge Your Technique Like a Blade

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

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

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

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

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

Variations: Ignite the Flames of Progression

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

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

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

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

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

Battle-Tested Tips: Dominate Without Defeat

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

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

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

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

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

Rise and Reign: Your Call to Arms

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

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

The Power of Circuit Training for Conditioning

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

What is Circuit Training?

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

What Are The Benefits?

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

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

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

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

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

A Few Ideas To Get You Going

DopamineO Band Training (10% OFF code POWERANDMIGHT)

10 Chest Flys

10 Rows

10 Squats

10 Ski Jumps

10 Hook Punches

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

Bodyweight Circuit

20 Step Ups or Hindu Squats

20 Punches

10 Split Lunges

10 Push Ups

20 Shoulder Taps

10 Mountain Climbers

10 Leg Raises

10 2-Punch Sit-Ups

10 Russian Twists

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

Beginner Dumbbell Circuit

10 Squats

5 Calf Raises

10 Alternating Curls

10 Shoulder Presses

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

A Few Tips For Effective Circuit Training

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

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

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

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

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

Get Your Ass going with Circuit Training

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

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

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

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

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

Epic Benefits: Ignite Strength, Endurance, and Immortality!

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

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

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

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

Forge Your Legacy: Epic Workouts That Shatter Limits!

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

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

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

 

*Claim Your Destiny: Seize DopamineO Bands Now!

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

A New Journey Awaits By Using Movement 20XX

E-V-O-L-V-E

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

*What is Movement 20XX?*

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

*Key Components of Movement 20XX*

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

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

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

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

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

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

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

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

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

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

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

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

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

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

HOWEVER....

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

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

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. 

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. 

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.