Sometimes, Some Crimes Go Slipping Through The Cracks

 Bernarr Macfadden once said "Weakness is a crime. Don't be a criminal." in most cases, he was right but if you ever read the book Mr. America by Mark Adams, there were some questionable things the man did that made you think twice if he was a little off in the head. However; it's important to know that building strength and health can keep you out of a jam and avoid certain unlawful activities when it comes to fitness.

Nobody's perfect and we all slip every once in a while where it can be a workout, a missed meal or go off a program. It's the consistency of staying so called "weak" that can be criminalizing but it's mostly on ourselves. certain things aren't always in our control but we do what's possible to keep things in check.

On that note, when it comes to bodyweight training, the most common exercise in many aspects is the Push-Up. Whether the typical Regular Ones, Hindu Style or Isometric Holds, Push-Ups are the ground work for building strength and conditioning beyond just being an upper body movement. It is a test of control and a test of what you can do with just you alone. They can be done anywhere and can make someone very successful in various aspects of life. 

Some only do one format, others learned multiple variations that they can use in their arsenal. You have incredible knowledge at your fingertips on doing types of push-ups that will send you into realms beyond your imagination. That sounded really corny and a marketing cliche didn't it? For real though, it is important to understand what certain push-ups will do within certain muscles in the body because not all push-ups are created equal and that's ok. Some start out with a few and expand to doing hundreds at a day at some point, others may prefer doing a certain amount of reps to get a pump or to stimulate the muscles in order to build strength and then there are those who just like holding at certain points of a push-up in an isometric fashion. However you do them, as long as they don't hurt you or cause harm to the shoulders and elbows, you can have great success.

Train to what gives you the best benefit. That's the true nature of the game. If you want to go nuts and do hundreds of push-ups a day, go for it if it helps you stay strong. Just remember, doing that is just one aspect of the puzzle, it's not the only way to results and not everyone is meant to do hundreds a day. There are people who do have joint problems and doing tons of push-ups can make things worse so find a solution that doesn't make you feel pain in your joints. Hell, most of the time these days, I'll do no more than a couple hundred myself and that's it, other times, I'll do my 1 minute push-ups where I hold the top for 30 seconds, then hold at parallel and not touch my chest to the floor for another 30 seconds. I'll repeat this kind of push-up for several sets. In some workouts I'll superset them with a 1 minute Horse Stance and do up to 5-7 supersets. 

The most push-ups I've ever done in a workout was 600 doing different variations and could do 250 doing a deck of cards with Hindu Squats. I like doing Fingertip Push-ups from time to time and like the Mishra Dand style in honor of the ancient wrestlers of India. Find what works for you and kick ass in it. I believe in you and you fucking got this. Be amazingly awesome. 

 

Burning Like Wildfire

 The desire to be fit is more than just creating something within time, it has to spark a side of you that burns within the psyche. Training programs will always come and go, some don't need to have a ton of skill to get results but there's always that plan. Being your own architect so do speak. You make the designs, the structure, the foundation and the map of where things go. You lay out the dream on paper or in your mind, then you take action and start building.

Sometimes, a program takes on a life of its own, it consumes you because of your time and investment in the project you want to see come to fruition. It's one of the things I like about Suspension Calisthenics; its not very difficult to understand what exercises work, but in order to make them work, you need to lay the ground work. You can possess the knowledge, but its the application that pieces together brick by brick.

Doing things like Push-ups, Squats, Pull-Ups, Dips and even Curls for that matter may not seem all that simple when in reality they're the keys that unlock the doors to what can be accomplished. From a Suspension Trainer like the WorldFit Iso or even a typical Suspension Setup , you have the most basic tools that can be put into a bag. Multiple Variations that are like the rooms in your floor plan, each room may have similarity but it has its own character it's own personality in the designs you made. Even something like the Pull-Up can be constructed by doing a move where you start with a certain progression that has on your feet and the only muscles you're working is your grip, the back, arms and shoulders. Learning to create tension and master before going to a harder progression. 

Too many people in the fitness industry make things complicated and that's really by design because simplicity doesn't sound flashy or extreme. Those who want you to be flashy and extreme are the ones who don't give a damn about you, they only care about convincing you that what they're selling is the only thing that works when in reality, it's cheap knock offs that don't deserve anything more than a fuck you to the person who thinks they're better than anybody else. Simplicity, utilizing tension, train the muscles to stimulate, not annihilate and be in control. 

Doing hundreds of reps have their perks, shit you've read enough about my Dopa Band workouts or my 500 Squat Sessions or 1000 Step Ups. It's not that they don't work, they absolutely do, but they're only a part of the puzzle. Doing very high rep workouts have their place yet some only care about that and that alone which is why they don't build muscle very much yet they think they look like Bruce Lee or something. Bruce was as shredded as they come and despite his small size, the amount of muscle he had was incredible compared to those who believe in their own hype and look like they could barely carry grocery bags. If I had to pick an athlete that remotely had a build like Lee, it was guys like Maxick. 

Back to the task at hand, using greater tension to stimulate the muscles has perks most don't realize. When you can program the idea of Muscle Control into movements in a Suspension Style Workout, you're putting in work that has a much better capacity to put on muscle. You may not look like a Bruce Lee or a Mr. Universe but you can pack on natural muscle that not only brings out a great physique but also puts real strength on the tendons and ligaments. Combine that with Isometric Training and you got yourself some insane Strength & Muscular Development. That's one of the main ingredients to getting bad ass results. 

There will be people who will try to convince you otherwise because it doesn't suit their narrative or vision for what they want to sell you. They'll try to sell you some stuff that seems promising and talks a good game, but in the very depths, it's nothing more than desperate attempts to make you believe everyone else is full of shit and they're the ones that can't do anything wrong. It's manipulative tactics that show that they're in it to take your money and don't care whether you get hurt or not. It's stupid and makes them look weak to such a degree that regardless of their claims, an 11 year old can beat them in Arm Wrestling. 

With something like Suspension Calisthenics, there's no manipulation, there's no dark secrets hiding behind the exercises or making ridiculous claims. It's in your face and direct to the point but using words of encouragement and making you the star of your own program. Sure it has routines and all that to give you something to look into, but it doesn't have that "I'm better than you" bullshit antic and Matt Schifferele doesn't treat you like you're a loser if you don't follow his style, he wants you to succeed, he wants you to become a greater version of yourself and shows with enthusiasm and preaches about using simple tools to build strength you couldn't have dreamed of that lasts a lifetime with consistency. 

Bodyweight Training is a powerful asset in your fitness arsenal and when you can use things that could fit in your pocket, you have a whole new world of knowledge at your disposal. I never want you to feel and neither does Matt, that's why we want to give you the resources you deserve and want to create something for yourself. Be amazingly awesome and get cracking. I leave you with these words from one of the best Journey songs:  

In the shadows of a golden age 

A generation waits for dawn 

Brave carry on 

Bold and the strong

Love this song. 

So Long And Thanks For All The Fish

 Training will come and go and you learn to adapt as time goes on. For instance, I love my Dopa Band Workouts and the last time I did one was when we got back from my Montana this past week which was a "quick" 500 rep circuit. I've hit a goal of beyond 50,000 Reps with these fucking things and I've slowly drifted out to working the bands on occasions or whenever I have an urge and focused on more neck work, Isometrics, O2 Training and some bodyweight. 

 Yesterday, after doing 1000 Step Ups using the Deck Of Cards as my guide, I went out and sold my Pull-Up bar that I've had for close to I think 8 years because there wasn't much use for it and was taking up space in our storage. Saying goodbye to that thing wasn't easy because I don't normally sell off my equipment, actually this is the first piece of equipment I've actually sold as far as I know. Sold it to someone who was looking for a bar to train on and he was all excited with the deal I gave him. Good kid and I got more than what I was asking for. Fully assembled and he just fell in love with it. Glad it made him happy and hope he gets success out of it. 

Fitness has a lot of ups and downs, a number of quirks but also has its dark side to things. We do what we can and we can often get shit just for existing and making something of ourselves. Nobody is above anybody else, there's always someone stronger, faster and more knowledgeable than us. Some act like they're all high and mighty just because they think they need to prove how much of an expert they are when in reality, they can't back up a damn thing and would get their ass kicked by a teenager. Others who not only talk the talk but walk the walk have far better outlooks on the realistic approaches to fitness and health that they don't need to prove themselves, they're just themselves and are successful at being good people.

When I sold off that Pull-Up Bar, I did have mixed feelings. I didn't really want to sell it but in the grand scheme of things, there's something better out there that will bring better success than just a piece of fitness equipment. There's a bigger plan in the works that will have me evolve in other aspects of my training and I will be putting in another pull-up bar that is better equipped to be in a place where I can get better use out of it and be more than just a bar, but also be a dip station as well. In the words of Wayne Campbell "It will be mine, oh yes, it will be mine." So, in this context, I'm saying goodbye to one thing but will welcome something new in the not too distant future.

In the fitness industry, it can be extremely hard to trust people when it comes to knowing what the hell they're doing. Among the hundreds to thousands of influencers out there, you'd be lucky to find 10-15 people that actually have real world knowledge, a backbone into actually helping others & not treating them like they're losers and find those who talk the talk and walk the walk with a powerful presence. Men and women like Matt Schifferle, Dave Whitley, Logan Christopher, Paul O'Brien, Tyler Bramlett, Brooks Kubik, Steve Maxwell, James Cappola,, Curt Ligot, Melody Schoenfeld, Kirsten Moore, Amit Elor and others that show true aspects of being a phenomenal asset to building people up and giving them opportunities to better themselves without abusing their power and being an asshole towards them to get their point across. 

The true suckers and losers of the Fitness Industry are those that tear people down, treat them crap in order to sell you what they think is high quality but is worth far less than a pluck nickel because of unrealistic standards and thinking you need to be exactly like them in order to get results which is far and away from the truth. They're scammers, frauds, marketing scumbags and don't have the ability to be empathetic and/or sympathetic to those who want to better themselves. They talk a good game to be convincing but don't show any actual evidence that what they do is applicable long term or healthy. Some of these numbnuts want you drinking something like 10 Liters of Water minimum which can actually lead to Water Poisoning, even world class pro athletes don't do this or find it possible. They act like they're the very best at everything when they can barely handle a few things before they give in and call it extraordinary in their own head. They may even tell you to go extreme all the time because that's the only way to results. That is dangerous, unprofessional to customers and you're forcing beliefs that can hurt others before they even have a chance to get the results they want. It makes you look like an idiot.

The fitness world has a lot of great people but it has just as many assholes with a Superiority Complex that will do anything to make a buck, even as far as to sell pre orders of products that will never be made public. Taking people's money like that is sick, degrading and destroys any credibility to what you think works but never have people see it.  Don't fall for these people, find the ones that have real credentials, real trials and errors and still have the ability to make you feel you're worthwhile instead of worthless. You know what I say to those asshats, so long and thanks for all the fish because you are what's wrong with this industry that would have men like Bruce Lee, Maxick, Zass, Sandow or Saxon rolling in their graves. 

 Be better and show what compassion and teaching really means to those who want to be better for themselves and help them with tools that mean something. Quite frankly, we all could learn a thing or two but it's also important to show that results are worthy of the effort without breaking someone's spirit or calling them losers because they don't follow your path. That's what cultists and egotistically brainless bullies do. Sometimes, it's good to get a few things off your chest and be open about what's important to you. Be amazingly awesome and I hope you all find success that leads down a path that is going to give others the chance to have success of their own. 

Am I Not Turtley Enough For The Turtle Club?

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

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

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

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

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

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

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

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

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

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

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

Princes Of The Universe And Fun Times In Montana

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Battling The Demons To Become A Better Version Of Yourself

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

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

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

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

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

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

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

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

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

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

Unlock Cheat Codes Hidden Within The Lost Art Of Muscle Control

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

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

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

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

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

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

Bad Ass Benefits Of Muscle Control 

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

1. Higher IQ in the Mind/Muscle Connection

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

2. Efficiency Along With Better Relaxation

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

3. Joint Health & Prevention Of Injuries

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

4. Laser Focus Mixed With Mental Toughness

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

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

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

6. Sustainability & Accessibility

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

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

How Can One Get Started?

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

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

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

May The Schwartz...I Mean May The 4th Be With You

Spaceballs, probably my favorite comedy of all time next to Who Framed Roger Rabbit. "What's the matter Col. Sandurz? CHICKEN???" Anyway, Happy Star Wars Day everybody. Today is not just about the stories from a Galaxy Far, Far, Away, it's also our Anniversary. 7 Years married, together 11. 

Celebrated a little bit last night going out to dinner at a favorite restaurant and took a walk around the park nearby to watch the sunset. Before we left, I got my girl some Anniversary gifts and of course the majority of them was Star Wars themed. 

A Grogu Coffee Mug that says "Coffee I Need"

2 Funko Pops of Princess Leia from the Original & 3rd Film (the ROTJ one was a 40th Anniversary Edition) 

Last one was a book she had an eye on that is an Autobiography of WWE Women's Legend Natalya Neidhart, the only woman to have survived the famous Hart Dungeon. Daughter of Jim The Anvil Neidhart and Granddaughter to Stu Hart. 

So, as usual during the day, I get my workouts in but yesterday was a hell of a challenge. Decided to really test my conditioning by doing both a Deck Of Cards Workout and a Dopa Band Circuit in the same session. The deck was 800 Reps of Animal Moves including Bear Crawls, Crab Walks, Half Squat Walks & Duck Walks. Little rest other than walking back and flipping a card. Once I finished the deck (a bit fatigued), I set up the Dopa Band and did another 500 Reps of the Circuit including Chest Flys, Wave Pulls, Uppercut To Squats, Jump Skis & Propellers. 10 Reps each exercise with the only rest was marking down the circuit. 

That was nasty as shit but I made it through and the endorphins really kicked in. The only thing that sucked ass was, before I trained, my left sandal broke off where the toes are locked in and ended up walking back home barefoot. Wasn't bad really, kind of enjoyed it especially being able to walk on some grass and feeling the earth beneath. The workout itself was interesting but hard and a hell of a mental game. There were a couple times I wanted to quit but I just said to myself "Fuck that, this is getting good".

I've said it before and I'll say it again, conditioning is your greatest asset. You can look like a million bucks but if your cardio is barely a thing when it counts the most, all that muscle is just flesh that won't save your ass when shit gets called upon. Workouts like these will test most men and some may even call them world-class but I'm too damn modest to have it called that. Train with intent and challenge yourself but always be in control as best as possible and still walk away without looking like you just fought the walking dead. 

Extreme training has its perks but only every couple to a few days or so. Is this workout considered extreme? Well, it's 1300 reps with very little rest so you tell me LOL? Do it too often, it'll bite you back in the ass if you're not careful. Anybody who tells you to go extreme all the time is a sell out that would rather have you hurt than thrive in your journey. They don't give a shit about you, they care about what goes into their bank account and like to run their mouth about being better than anybody else when chances are, they're not in the type of shape they claim to be and just expect you to take their word for it. They're likely to look like something that makes Karen Carpenter seem like she had muscle on her compared to them. Not a good look man. Fix that asap.

Realistic training is about self discovery, learning what your capabilities are, finding challenges but not killing yourself in order to get results, utilizing awareness and small progressions overtime. You don't need to go so crazy that you can't make progress or act like you need to be better than 8+ billion people in the world. Don't be a second rate has been or a ever was, be the first you and thrive with a kick ass mindset that makes you want to do things daily. You got this and I believe in you.

Remember, a Jedi's strength flows from the force, but be aware of the Darkside. Fear is a path you never want to go down, fear leads to anger, anger leads to hate, hate leads to suffering. If you let yourself go down a path where you have to use your ego as a weapon or be some controversial asshat to make others feel worthless about themselves because they don't follow what you "teach" or you tell them that it's your way or the highway, you're losing a battle that can't be won and it just makes you a pitiful little prick with a superiority complex. Don't destroy yourself mentally and physically in order to get the results you want. Be successful in inspiring others and give them tools that will help them become something they were meant to be.

May the force be with you all and be amazingly awesome. Use the linktree below to find me on social media and/or email me if you'd like to get in contact. Looking forward to hearing from you. For more info on arguably one of the best courses on Animal Movement Strength Training, check out Movement 20XX. Grab a band or two at Dopamineo.com and use my code POWERANDMIGHT to shed a few bucks off your order.  

Happy Anniversary babe, love you beyond the stars...

Your Hubby-Wan & Han Solo. 

Fun Training Over The Last Few Days

 The last few days have been not too bad and the weather is getting nicer and warmer out. On Wednesday, I went to the bigger park near by the one I usually go to and did some Isometrics and Suspension Training with my straps. Warmed up with the Isos doing full body work. Wrapped my WorldFit Iso Trainer around a Tree Branch and got in some good bodyweight training that actually left me a little sore at the end but not a whole lot.

Pull-Ups: 4, 3, 2, 2, 1

Dips: 3x5

High Tension Amosov Squats: 3x12

Rows: 3x8

Simple Push/Pull/Squatting and rested as long as needed between sets. The Dips were more of a bitch than anything and trying to control all my bodyweight holding onto nothing but the handles and my legs not touching the ground. Tore a little bit of skin doing them but the healed up pretty quickly. For more info and training ideas for this type of training, check out Matt Schifferle's Suspension Calisthenics. Great stuff. 

This was not even my first workout of the day, it was my biggest one though. Earlier, I did some Neck Mobility and Joint Loosening. Waited a little bit and then did some Bridges but mainly focused on rocking since it has been a minute doing any consistent bridging. I did the following exercises to stretch my back, neck and plenty in the hips, lower body and core.

4x5 Back Bridge Rocks using the hands as support, heels up and slowing touching my forehead and nose to the mat.

4x5 Front Bridge Rocks using the hands as support. 

4x5 Each Side To Side Rocks in the Front Bridge. 

Felt great and my entire body went into a relaxed state for quite a while. 

Thursday was a hell of a training day where I went to the park in the morning, much earlier than I normally would and wanted to get a bad ass session with the Heavy Dopa Band. Did my circuit of 5 Exercises for 10 Reps each of the following:

10 Chest Presses

10 Rows

10 Squats

10 Alt Skis

10 Propellers

20 Rounds.....

Even timed this workout. Focused mainly on Technique and Breathing. Let the speed come naturally and finished the workout (1000 total reps) in 32:31. The rest of the day was decent and had to cancel on somebody due to things that were out of my control. 

Yesterday was a good day to do Isometrics and Bridging Exercises. Did my Isos in the morning before handling stuff with my apartment. Got to visit a family member, hung out, had lunch, showed them some Isometrics to help with certain issues to build strength. Was a great visit and went for a walk out in the nice fresh air. After I got home, cooked some Steak & Rice, watched Raiders Of The Lost Ark (Best of the Indy series next to the Last Crusade) and capped off the night doing my Bridges. 

Rocked 10 times in the Back Bridge using the hands for support, touching the mat with my forehead and nose, heels up. 

Slight Rest.

Held a 3 Minute Nose To Mat Bridge with arms crossed to the chest and heels up. Took 18 Breaths.

Slight Rest.

10 Front Bridge Rocks using the hands as support.

Slight Rest

20 Side To Side Front Bridge Rocks (10 Each Way) using the Hands as support. 

Slight Rest.

3 Minute Front Bridge Hold. Took 15 Breaths. 

Hell of a workout and felt invigorated. Took a nice cold shower, chilled out for a bit then went to bed. 

Want to get into Bridging? Get arguably the best one on the subject and that's Advanced Bridging by Logan Christopher. 

What's on the agenda for today? Cleaning up the house a bit, Isometrics, maybe Bridges and Band Work but who really knows. See where it leads. Might film some stuff but haven't figured out what yet. Hopefully you all are having a good weekend so far and plenty to do. Have a blast, don't go too crazy and be amazingly awesome.  

Want to get in contact with me? Go to my linktree below where you can email me or find all my socials. Looking forward to hearing from you. 

Light Conditioning And A Finisher

 Yesterday wasn't too bad of a day, mostly chilling out and resting up on some things but like always, got to get some training in you know. Worked on my Neck Mobility and Joint Loosening but then later on, did some Dopa Band Intervals with a "little" finisher.

Wasn't feeling 100% myself so I took it "easy" and did 20 minutes of Intervals focusing on 5 exercises for 45 on, 15 off 4 times. Figured I'd do some boxing and wrestling techniques like alternating punches, step skis, squats, wave pulls and waves holding a boxing stance with the dukes up. Normally, it's 30-45 minutes of intervals but this was more just to keep me moving and getting a little energy up. 

The finisher was quite interesting. Tied the band, pull it over till it was behind my neck, got on all 4's and did Resistance Banded Bear Crawls. Crawl until the band reached as best as it can go (for me at least), walk back and repeat. Did 4 sets of 5 of these. One of those last ditch efforts to really tackle some post workout work. Lungs were firing, endorphins kicked in and feeling great. No music, no partner, just me and the band.

Some days aren't always going to have you feeling invincible, it's more of a test of wills and what you are capable of in the moment. You don't have to be extreme all the time like some people shove down your throat about. Matter of fact, that's more hindering than productive. I mean, if you want to test how fast it'll take before you get an injury, that's up to you but it's important to understand your body's awareness and what's possible in a point in time. 

Daily exercise isn't about how hard you can push it, it's about teaching your body signals to when you can go hard and when to back it up a bit. I enjoy doing things daily, some like training 3-4x a week and that's great. People get worked up about recovery and all that. Yes, there's importance on being able to be efficient in your sessions but life doesn't always give you that luxury. The true best form of recovery is sleep, hands down. Mine could use a little more work but I'm still able to go daily, even if its just Isometrics or some squats and step ups.

Should there be a form of daily exercise? Absolutely, but it doesn't have to be in the gym; it can be climbing stairs in your building, stretching, going on a hike, swim in the pool, some light crawling, Isometrics for a few minutes or whatever you enjoy doing. If you like to dance, fucking do it. Shit, the last time I didn't do any form of exercise was during the Bush Administration when I couldn't walk just yet but if you need to let your body take a load off for a day or two, go for it, it may suit you better than it would for others. You have options and get to learn what you're capable of when things are called upon or need that few minutes to get something going. Look into Micro Workouts and get ideas on what you can do within any time in the 24 hours you have in your day. 

Go hard one day, lighten up another, work on a project, do a challenge day or just do a few minutes of crawling. You can have a great deal of knowledge, it's a matter of applying it to your lifestyle, the rest is pretty easy once you understand how things can work for you. Life may throw you curveballs at times but don't give up on what you can accomplish even in tough times. Be amazingly awesome and do what's possible for you. Don't forget to go to dopamineo.com and use my code POWERANDMIGHT to get some kick ass bands and make your workouts as hard or as light as you like. 

If you'd want to get in touch with me, check out my Linktree below where you can find all my socials and email. Looking forward to hearing from you and if you'd like to have a comment shown on the blog here, read up on the comment policy. 

7-12 Seconds Of War Doing Isometric Contractions

Strength isn't always built on bodyweight or weights for Insta Likes. It's built on stillness. When it comes down to it, Isometrics especially that dials in that 7-12 seconds of pure contraction and power, you unlock a method that's fucking brutally effective and can still be done practically daily.

The Method Of Going To War For 7-12 Seconds

How does this work? You pick a position like a Curl using the WorldFit Iso Trainer and you hammer it out hard. Not for 30 seconds or a minute where you can tone down the intensity, but as high of intensity as you can make it. 

Why that specific window though? If you were to get it to 100% max strength, it would be only for 1-3 seconds which isn't a bad thing when you've had enough experience. Steve Justa was a master at this along with holding for much longer times with less intensity. 7-12 in many cases is the sweet spot where you're blending the maximum motor unit and the peak levels of intensity without breaking your form.

You're not moving, you're becoming a machine. All those muscle fibers from the tendons to the trunk is switched to a serious capacity. You're not using momentum, no way of cheating, just you. The irresistible force meeting the immovable object. That's the true nature of Overcoming Isometrics.

Here Are Some Benefits The Fitness Industry Won't Tell You

1. At peak efforts, Isometric Training teaches your CNS to fire much harder. The recruitment of fibers that conventional lifting can't even begin to touch. It opens up the Mind/Muscle Connection to new levels of strength you didn't think existed. Next time you go for a deadlift or press, the bar might feel lighter.  

2. Isometrics don't shear, it doesn't have ballistic loading, your knees/shoulders/spine get stronger without wearing and tearing down the ligaments. You get the prehab, rehab and strength training all rolled into one super entity. You are in control of the angle.

3. Brutal Time Efficiency

Within 15-20 minutes, you can hit the full body in an Isometric Session. Don't need much if at all of a warm up set. You don't have to wait around for anybody or anything, things like a wall, a doorway, your own bodyweight, the floor or the Trainer for that matter are all the best options. 

The Power Of Doing Isometrics Daily

Overcoming & Yielding Isometric Training for 7-12 seconds create neural adaptation with less damage than typical weight training. Your CNS adapts fast (like Quicksilver fast). The tendons get denser and the ligaments thicken like steel chords. Adamantium anybody?

Legends like Bud Jeffries & Alexander Zass made Isometric Training an art form. The old-time strongmen called it Steel Sinew Training. They did them daily because Isometrics don't break you, they build your ass up. 

If you ever thought you missed a workout, pick a few exercises and do 1-3 positions of that exercise before hitting the sack. Isos are the perfect training style for traveling because you can do them while waiting for your plane, work various muscles on the train, as a passenger in a car and many other things. 

Purity In Stillness

You want to talk about the essence of strength training? This strips it down to its very core. You don't need to master a technique (although it'll help with your other techniques outside of the sessions). It's just straight up tension man. It's safe because you can't get out of the position. It won't crash on you and your form doesn't degrade itself. It's true honesty. It also doesn't lie to you. Work this type of training into your repertoire for a period and you'll begin to understand why the old timers said "motionless exertion, breeds motionless power." 

It's not some silly gimmick or something generic and unoriginal that promises you a Rolls Royce but you end up with a broken down Yugo. Don't fall for bullshit scams like that. It's a foundation, the Game Genie Of Fitness and it has been waiting for you to tackle it with heart and soul. 

Train hard, be smart, listen to your body and be amazingly awesome. For more info, grab the book Overcoming Isometrics By Matt Schifferle and learn what it means to open up a new world of possibilities with strength that will last and building a legacy that transcends generations. 

Can Disney Inspire You To Move?

Some things will just give you the urge to move and play in the most random places. Or was it designed that way? Who really knows, but what I do know is that last night, I had the urge to do Isometrics but something else had me doing something completely different. I was watching the new film Disneynature put together about Orangutangs and really enjoyed it. 

The little story about the species in different families, forming bonds and seeing the young ones learn by mimicking their mothers was just fun to watch. So fun that it made me want to move around like an animal in our living room. Just crawling, doing switches, forming patterns and playing for several minutes. No structure or routine, did whatever came to my head and had a blast. My back was loosened up, felt very relaxed and the soreness in my legs from the squats and step ups yesterday faded out.

Took patterns and moves from things like Movement 20XX and Ed Baran's old Animal Kingdom Conditioning books. I wish Ed was still in business selling these, they were my true introduction to Animal Workouts. It's exciting to do stuff like that and reap the benefits of muscle building, conditioning and hitting those neurons in the brain. 

Sometimes a few minutes playing like an animal will give you that boost of energy that makes you feel great. Endorphins kicking in, that relaxed state of being and just letting go and be wild. I couldn't stop smiling afterwards, that's the effect it has on me. Took a cold shower afterwards and let things sink in. I wanted to keep going but didn't want to wake up the wife. 

Whenever I do this, something within me changes, something amazing and having that surge of strength and power. It's like transforming into a Super Saiyan without needing to get angry. It's a release that puts you into another realm of calmness and focus. That's the true nature of moving like a beast in the wild. Get Movement 20XX and learn exercises that are just insane to test out, plenty of beginner to advanced exercises but overall, let your mind run free. 

I encourage you for those who have Disney+ to check out Orangutan and see a story unfold of the Heaviest Tree-Dwelling Ape of them all. Be wild, play and have a blast using your imagination. Be amazingly awesome.  

500 Hindu Squats & 500 Step Ups: First Day Without Doing The Bands In Months

 Hey guys, how's your Thursday going? Hopefully well. For me, I'm a little sore but after what I did yesterday and before bed last night, I'm surprised I can still get up and function LOL. Thought I'd take a break from the Dopa Bands for a day and might again today focusing on mainly Isometrics but if I have an urge, I'm not going to fight it. For the first time this year, I didn't do a anything with the Bands and maybe in a way it was worth it. 

I have done close to 60,000 total reps with those fuckers and might finish 100,000 by the end of the year but for right now, just focusing on those little moments. Took the day off from them yesterday and maybe again today because there are times where we have that bit of a burnout and need to switch things up. Not giving up on them, just give other things a chance to experiment and have fun with. So with that in mind, figured I'd share with you my training and thoughts on moving forward.

Weather has been on an emotional rollercoaster lately, it'll be sunny and warm for a few days up in the 70's, then out of nowhere, rain and cold under 50 for a period. It's weird as shit. April Showers bring May Flowers that's for sure. So, in the morning, I got in some neck mobility work and loosened up my joints, decided you know what, fuck it I'm going to do 500 Hindu Squats using my Spider-Man deck of cards. Shuffled, got my head in the game and got it rolling. Finished the deck in 20:18. Been a minute since I've done 500 and even longer since I've timed them. I'll take it and for not doing that many in a while, it's not terrible but still needs work. Shit, I used to be faster than that years ago but in that moment, I still was able to do them.

Throughout the day, it was just casual chilling, interacting and went for a walk in the cool rainy weather. It was great, felt at peace and just let the mind relax. No bands, no needing to figure out if I should do a circuit or intervals, just set them aside for a while and get something else going. There's never anything wrong with that. 

Was starting to feel sore so, being the crazy bastard I' am (even my wife calls me that) I thought I'd get in 500 Step Ups to get the blood flowing a little better to help reduce some of the soreness. It worked because I woke up this morning feeling really good, sore but literally only in the thighs, nowhere else and it's not even that high of soreness. Out of a 10, maybe a 4-5 which is pretty surprising to me, I thought I'd be at a 7 or at least an 8. Guess my conditioning really has been paying off. 

The bands have been a stepping stone for me and they're one of the reasons why I've been able to keep up with a lot of things lately. They're part of who I' am now and for more than 4 months in a row doing them every single day, they've helped my cardio and long term strength in amazing ways. Doing 10's of thousands of total reps in a short period of time is no easy feat and the mental strength to keep up with the kind of routines I was doing was insane. a day or so off of them or a little longer is not going to kill me. There's tons of things I can do in the mean time but when I'm ready, they'll be right there just waiting for me to kick the shit out of them. 

In terms of moving forward, it's important to remain disciplined and doing what's possible for you and continuing the journey. We all have different paths but where we are going can be mysterious and exciting at the same time. Yes the bands are just a tool, great ones at that but they're only pieces of a much bigger puzzle. They're not the end all be all, nothing really is no matter who may say it differently. You do what's best for you and smash those goals like the Hulk smashes the Chitari. Learn what's possible, switch things up from time to time and kick ass in your endeavors. 

Be amazingly awesome and I hope you kill it. 

Are You Thinking 4th Dimensionally When It Comes To Training?

More like in 3D but hey, Doc Brown was onto something LOL. Anyway, one of the things Bud Jeffries taught me was to think outside of the box and expand your imagination to how you can train without always relying on conventional wisdom. Let's face it, the man was a genius when it came to training and the way he thought about things was part of his unique personality and been tested by world class people. For this post today, I blame him for putting this concept into my brain (in a good way of course).

For a few days, I was digging into my thoughts on what could be different in terms of what we can do to train the brain and learn multi-task exercise or in this case, training Multi-Dimensionally. Yesterday, I put this to the test and although it's a work in progress (isn't any training style?), I let out a side of me that took the inspirations of Matt Schifferle, Bud Jeffries and the guys at DopamineO and molded them into a very different and somewhat of a mind-fuck way of exercising. 

Let's start with why I wholeheartedly blame my mentor and brother in strength for this. Bud was a major advocate for Isometrics and came up with some crazy ideas on how to apply them in terms of using not just little implements but using rocks, chains, kettlebells, bodyweight, tires and things you don't look at from a normal point of view. In one of his Seminar DVDs on Isometrics, he applied what he calls 3D Isometrics or 3D Training where he takes weights and other things and go for Isometric Holds on one end while moving dynamically with the other. An example would be, taking a chain and hold it in a mid overhead press or use a strap to create a stopping point with one hand and as he applies the pressure, takes a kettlebell in the other hand and does overhead presses with it. 

This challenges your muscles to fire in that mind/muscle connection to the next level while applying control to two or more things at the same time. I remembered this and was thinking "what if I applied something similar but with the band and Isometric strap?" When we trained together, he always had something cooked up even when he was just shooting the breeze, he had thoughts going on about what he could do differently while applying the basic styles whether it was with hammers, kettlebells or even the steel bending. The way his brain worked was just mind blowing.

So, I applied Bud's Isometric IQ into working with Schifferle's Hybrid style of Isometrics and utilized the Dopamineo band's dynamic moves of rows and waves to create one powerful element. I made a demo of this and still working on some of the kinks in it, not to mention this was post workout of 5x5 Sprints with the Band. 

The strap I'm using here isn't available anymore but the WorldFit Iso-loop would work just as good if not better for some. In the demo, I start out with going into a Hybrid Squat where I would apply isometric pressure trying to stand up and open up the legs at the same time while doing a row with the band in either hand. What does this do? It forces you to work the legs creating strength and stimulus in the legs and back while dynamically rowing to apply the muscles from the upper body at the same time. This challenges the brain to fire the nerves creating a Super Exercise.

The next one was interesting because of doing two different elements of pushing and pulling at the same time. This was doing an Overhead Press Isometrically and creating a Wave and Pull at the same time. The unique thing about this is that while you're creating a wave that takes a certain level of coordination to do, you're also pressing and holding onto the strap as hard as possible without letting go of the press itself. This type of multi-tasking is way harder than it seems because the focus is chaotic yet stabilizing and controlling two very different aspects. It's one thing to do both pushing styles but to do pushing and pulling at the same time is on another level of insanity. 

The final one wasn't as difficult as the Hybrid Squat and Overhead Press. This was more of just trying to stand up in an isometric squat while using both hands to do the wave and pull move, It still isn't easy to coordinate because you're trying hard to straighten the legs but you're also finding the flow in a complete different move while in it. It's that unique element that makes you appreciate what is possible and what can be beneficial. 

In a normal training circumstance, we are taught to move singularly, up and down and focus on things that work the body from angles at a specific level of straight forward focus. Things like Push-ups, Curling a dumbbell, pressing a kettlebell overhead, bodyweight squats with foot patterns going up and down. The coordination is different but you can teach certain things easily with simplistic moves and holds. This however, goes out the fucking window because it forces you to move and hold while in a chaotic state yet be in control. Coordination is on another planet but also you have to think in different aspects than just what is normally understood. 

It is an advanced form of exercise. It's still using basic things, it's easier to learn an isometric exercise and dynamic moves individually but to challenge the construct of fitness intelligence by putting those elements together is a whole other sport in and of itself. Like I said earlier, it's a work in progress but it gives off a whole new vibe of what you thought of as exercise. It's not meant to be some kind of circus act or anything, not like me or someone else teaching and showing how to perform as if you're doing a barbell squat on a stability ball, that's just stupid and dangerous. What I'm showing here, is a different level of Fitness Intelligence to enhance your ability to create exercises that have more to give and offer in terms of function and strength than just conventional styles that most have already seen. You don't see stuff like this almost at all. 

It's not reinventing the wheel, it's opening up and expanding knowledge to where we learn what our capabilities are beyond just typical exercise and routines. What are you willing to give a go that's a little out there but has real benefit? Let me know in the comments or go to my linktree and find me on social media. Be amazingly awesome and keep at it. 

Dopamineo Deck Of Cards Training: Developing Conditioning And A Mind That Doesn't Break

Holy crap that's a mouthful isn't it? Well, regardless, if you want to become a machine (not the kind that looks bad ass but can't last more than a few minutes) then you got to make things happen so when shit gets ugly, you keep grinding. The type of training that gets hit with chaos but you never waiver. It's one of the reasons why I love the Deck Of Cards Workouts with the Dopamineo Bands. It isn't just about conditioning, that's just part of the package deal. It's a lesson in expecting the unexpected and executing with a vengeance.

The deck itself is simple enough yet brutally honest and effective. Here's a breakdown of the Protocol I use.....

Shuffle a full deck. Flip a card one at a time and have that card tell you what reps and exercises to do. Again, simple yet will have you kicking your ass.

Aces are 16 Reps: Your wake up call to show up and have these cards demand work and respect from you.

Face Cards are 10 Reps: Royalty that taxes your arms, legs and whatever it holds dear to you. Jack, Queen, King, they all will make you humble.

2-10 are as is: Nothing cute and just take what you can get.

Jokers are 50-100 Reps: The two wild cards of the deck that will hit you hard and doesn't care whether you're tired or not. Do 1-3 exercises that round it out and get the most out of you.

Black Cards will have you seeing double. Literally, because in this deck, you'll be doing twice as many reps to really showcase your mental and physical toughness. 

When it comes to the three exercises, I do 25 of the Chest Flys or Chest Presses, 25 Wave Pulls and 50 Propellers to round out to 100. If you got both jokers towards the beginning of the deck, they'll test you but you get the highest amount of reps out of the way. Towards the end or even around the middle? Be prepared to find out what it's like to be taken down but getting back up and keep battling. It's punishment with hardcore tendencies.

Conditioning That Doesn't Care About Your Fucking Plan

Many workouts can be predictable. The 5x5 system, 3 sets of 10, knowing the clock with EMOM. The body can adapt to the structure before it stresses it. The deck spits acid in the face of your structure. You might flip 2 Black aces in a row, that's 64 reps before you can attempt to catch your breath. You may even cruise through red 2's, 3's or even 4's and think you're safe but that Joker will pop out of nowhere and makes you bust your ass for 100 reps while your heart rate is already in your throat.

This is what's called Stochastic Conditioning. The load, the rest, the order, it's all random. Your energy systems never truly settle. Aerobic Base and Anaerobic Power, all working. Lactic Clearance? Your ass is learning whether you want to or not. The body stops pacing and gets to solving problems.

Expect The Unexpected

Things in life don't always come in sets and reps. They come in bursts. They will double up when you're tired. It can throw a Joker at you when you thought you were done. The Deck is a powerful teacher. Flip a black King of Spades when you're gassed and still need to breathe and move anyway. You can't negotiate with the card. You learn to shut things up and put in the work. 

That's the machine aspect of it. The cards don't care about your feelings and whatever you have left. It has you executing the next rep until the task is done. 

Get a good deck in 2-3x a week for a little bit and find out happens. That "quit" reflex becomes a blur, your recovery becomes faster between efforts and you stop fearing volume. In the beginning, do what you can to get through as many cards as you can. Add one or 2 more cards each session until you get through that deck. 

A deck of 54 cards is 54 opportunities to quit but it can also have 54 opportunities to prove you won't. Which one are you choosing? Shuffle up, flip that first card and you are on your way to becoming the machine you were meant to be. Be amazingly awesome and get cracking. I believe in you. Don't forget to use my code POWERANDMIGHT at checkout when you order from dopamineo.com. 

Hindu Pushups: Forgotten Old-School Bodyweight Exercise For Upper Body Conditioning

If you’ve spent any time digging through the pages of Power and Might or other old-school training archives, you know the greats didn’t mess around with fluff. They wanted exercises that built real-world strength, endurance, and joint integrity in one shot. Enter the Hindu Pushup — also called the Dand — the backbone of Indian pehlwani wrestling for over a thousand years. This isn’t just another pushup variation. It’s a full-body conditioner that turned generations of Kushti wrestlers into broad-backed, barrel-chested powerhouses long before the barbell was popular.  

A Quick History Lesson  

The Dand traces back to ancient India, where it was part of the daily vyayam, or physical training, of pehlwani wrestlers. The most famous practitioner? The Great Gama, undefeated wrestling champion who reportedly performed 2,000-3,000 Dands and 3000-5000 Hindu Squats daily. By the later part of the 20th Century, Physical Culturists like Karl Gotch and Matt Furey brought the Dand stateside, preaching it as the antidote to stiff, barbell-bound physiques. The old-time strongmen understood: you don’t need fancy equipment to build a body that can perform.  

The Influence on Modern Training  

You’ll see the Hindu Pushup’s DNA all over modern fitness if you look close. Yoga’s Sun Salutation? The downward-dog to upward-dog transition mirrors the Dand’s flow. Even some military calisthenics drills borrowed from it in certain variations. Why? Because it works. Unlike a bench press that locks you into one plane, the Dand forces your shoulders, spine, hips, and ankles to move through a loaded, dynamic arc. Old-school coaches called it “active flexibility under tension” — strength that doesn’t make you stiff.  

How to Perform the Dand  

Start with the hands and feet on the floor, hips high, head between your arms like a downward dog. 

From here:  

Swoop: Bend your arms and dive your head forward, skimming your chest just above the floor.  

Scoop: As your hips drop, press your chest up and arch your back, ending in an upward-dog position.  

Return: Reverse the motion by pushing your hips back up to the start.  

Here's a visual demo....

That’s one rep. The movement should be smooth, almost wave-like. No pausing, no jerking. Breathe in as you go down and into the arch, breathe out as you push back.

Here's a demo of doing the exercise with added resistance using the Dopamineo Band.

Benefits That Build a Battle-Ready Body  

Shoulder Health & Mobility: The sweeping arc takes your shoulders through full flexion to extension under load. This is prehab and strength in one. Old-time lifters swore it kept their rotator cuffs bulletproof.  

Spinal Durability: You get thoracic extension, lumbar control, and hip hinging every rep. It’s decompression and strength for your spine — something crunches and planks can’t touch.  

Work Capacity: High-Rep Dands build serious muscular endurance. Lungs, triceps, chest, lats, and quads all fire together. Gama’s 3,000-rep sessions weren’t for show; they built gas tanks that didn’t quit.  

Posterior Chain Wake-Up: Unlike flat pushups, the Dand loads your glutes, hamstrings, and lower back as you drive the hips up. It ties the front and back of your body together. 

Let’s be clear: this is a traditional wrestling exercise taught to youth worldwide for a very long time. Anyone who twists that into something inappropriate is telling on themselves. Matt Furey even illustrated it in cartoon form for Combat Conditioning so kids could build healthy habits. Don’t let bullshit "gurus" steal proven training from the next generation.

Why It Still Matters for Health & Strength  

Most modern trainees are desk-bound, chest-tight, and hip-locked. We bench, we curl, we sit. The Hindu Pushup is the reset button. It opens the chest, pumps blood through the shoulders, and restores that athletic “flow” the old-timers had. You can do it anywhere — no gym, no worries. Add 50-100 Dands at the start of your day or do them in sets, as many as you can in a row, in a HIIT type format or on your off days from weight training. Either way, these are awesome for keeping things intact and staying in shape for the long haul. 

The iron game has come full circle. Fads come and go, but the Dand remains. It built champions 100 years ago, and it’ll still be building them 100 years from now. Put away the gimmicks. Get on the floor. Do the work. Be amazingly awesome and wish you success in your endeavors. 

Dopa Brutality From A Possible Psychotic Mind

When you think about what you want to do for a workout, sometimes you have to come up with challenges or go deep into your mind and find that brutal level of "Oh This Is Fucking Happening". On Tuesday, I might as well have been on a whole other realm because that workout, just about killed me.

I had mentioned in my post about Ad Santel (Catch Wrestling Icon) that I did the Dopa Band Circuit & Sprints in honor of the old timers and tested my conditioning with pure vengeance. Today, I'm going to cover it and give some insights to what it felt like and what the aftermath was.

Training by yourself and learning your capabilities tests what you are willing to put in in order to get the best out of it. This was not only challenging but it gave me a profound perspective to what it takes to "Stretch Your Limits" as the guys at Dopamineo would say. Conditioning is a powerful asset but in this case, it set a higher bar to why it's so powerful.

Earlier in the morning, I did some Neck Mobility and Joint Loosening to get my body going for the day. Had some food and a while later went to the park to set things up and hammer one of the craziest sessions that someone can possibly do and to do at nearly 42. I set the goal in mind, I left it all out there and gave it everything I could without hurting myself or training to failure. Here was the workout with the Dopa Band.....

5 Exercises

10 Chest Pulleys

10 Wave Pulls

10 Hook Under The Arms Squats

10 Alt Front Raises (AKA Skis)

10 Propellers

20 Rounds. The Finisher: Wrapped the Band around my waist, set my timer for 5 Rounds of 30 Sec on, 30 Sec Off and blasted off doing short but very explosive sprints.

The 1000 total reps (with little rest at all) was already nutty enough and was a bit fatigued but I wanted to step up my game and see how I can push myself adding the Sprints. In life, at times we have to keep going and to do what must be done, even when we're on the brink of exhaustion. Not saying this happens all the time or should be done all the time but there might be a time where you have to dig down and find that inner strength to fight that could be life saving. 

The high I was feeling after catching my breath breathing like a maniac who had just been in a war zone was incredibly relaxing that it lasted for hours. It was just pure bliss, didn't feel anxious, nervous, worried or have a care in the world. Just in a mediative state of happiness and clarity.

In reality, the only thing Psychotic about me is the workouts, not someone who is clinically psychotic and needs to be locked up somewhere. There are people out there with whacked out and screwed up entities that need to be dealt with but then again there are those who "claim" to be psychotic but do nothing but rant and act superior living out some delusional fantasy. 

This workout was something I never tested out before and granted I've done sprints and a number of workouts that went up to 1000 Reps whether it was a circuit or doing the deck of cards twice in a row but never mixed the two beasts together to form a nasty session that would make the average guy quit within a few minutes. A wrestler or even someone in MMA most likely can do far better at this than I ever will but to me, this was something I wanted to find out for myself what my abilities could do when I put my mind to it. Will I do this kind of training again? One day maybe but for now, stay on track to becoming a master of these bands and conditioning myself for the long haul. 

Find what can be a challenge for you and see what you can do. We all have our own journey and we all have our own challenges but we are also more capable than we even give ourselves credit for. In a nutshell, we are our own worst critic, even more than the ones who despise and hate on us but can't stop reading or discussing about us. Be amazingly awesome and kick ass in all your endeavors. Go to Dopamineo.com and grab a band or two and get up on that horse to get in bad ass shape, use the promo code POWERANDMIGHT. Be mindful, be resilient, breathe and take control of your fitness journey.