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!

The Perils of Pushing Too Far: Unveiling the Dangers of Extreme Workouts

In the relentless pursuit of peak physical form, many fitness enthusiasts charge headlong into the abyss of extreme training, driven by the siren call of "no pain, no gain." But what if that pain signals not triumph, but impending catastrophe? I've spent years dissecting the highs and lows of strength training, I've seen the wreckage left by overzealous regimens and what extreme training can do to the body over time. Drawing from my own experiences and the timeless wisdom of old-school icons, let's embark on an epic journey through the shadowed valleys of extreme workouts—where glory fades into injury, burnout, and regret. This isn't just a warning; it's teaching you the ways of being smarter, and sustaining your strength.

Open your mind's eye and imagine: You're in the gym or doing some bodyweight training, heart is pounding like a war drum, pushing through rep after rep until your muscles scream in protest. The "influencers" scream "go harder!" and the mirror promises aesthetics that make you look like a God among immortals. But beneath the sweat and swagger lurks a hidden enemy that creeps up on you—overtraining. It's the silent assassin that turns your body against itself. Daily sessions to exhaustion, coupled with poor habits such as chain-smoking and doing One Meal A Day without sufficient nutritional values for example, aren't badges of honor; they're recipes for disaster. Heart strain, nutrient deficiencies, and severe mental health risks accumulate like storm clouds, ready to unleash a torrent of consequences.

 I've railed against this madness because it's not just unsustainable—it's downright dangerous. Why court fatality when true power lies in balance? One of the gravest dangers is the toll on your joints and connective tissues. Extreme workouts on a frequent basis often involve heaving massive weights or endless high-impact reps, grinding down cartilage and inviting injuries that sideline you for months—or worse, permanently. I've shifted my own training to joint-friendly methods like isometrics, band work, movements such as from Movement 20XX and Rucking precisely to avoid this fate. Picture holding a wall sit with feet flat, then heels up, then toes up—intense, yes, but without the wear and tear that extreme lifting or endless squats inflicts.

Overcoming isometrics, where you push against immovable forces like with the WorldFit Iso Trainer, build strength and power while yielding varieties fight gravity for stability such as push-up holds and the Horse Stance. Combine them into a hybrid or super style, and you get crazy gains in functionality without the risk of snapped tendons or blown-out knees.

Don't need to go to extremes to kick things into high gear; that's an option like when you want a challenge, not a prerequisite. Then there's the burnout beast, feasting on your motivation and mental fortitude. Extreme training doesn't just exhaust your body—it drains your soul. I've watched so-called "alphas" or "sigmas" preach warrior mentalities while their routines leave them sore, sluggish, and have a horrible attitude problem.

Stress and overtraining steal the fun from fitness, turning what should be a lifelong adventure into a grueling chore. Focus on progress, not perfection; a balanced approach with recovery baked in—like cold showers, stretching, or low-intensity walks—keeps the fire burning without scorching everything in its path. Remember, you won't always be the strongest or fastest, but training to be less winded reveals your true strengths and getting the most out of what's possible without killing yourself in the process.

Modern bodybuilding and even some calisthenic training amplifies these perils, prioritizing aesthetics over authentic health. Those shredded physiques? Often built on shortcuts that lead to shorter lives. I draw inspiration from the old-timers—before 1960, when fitness was about vitality, not vanity. Guys like Bill Pearl or Reg Park were monsters of their era, yet smaller and healthier than today's inflated idols (Ronnie Coleman anyone?). Bodybuilding today is a facade, chasing looks at the expense of longevity. Extreme habits erode your quality of life, leaving you vulnerable to bruising, bleeding, or worse if underlying conditions lurk.

I've battled sciatica myself, crippled to the point of barely standing and this was at 38-39 years old, but reclaimed my mobility and flexibility through mindful practices like DDP Yoga and band training—shedding more than 40 pounds over a period of time and emerging stronger at 41 than in my 30s. I've done extreme training in my youth, at one point even near blacking out and also waking up so stiff, it took me time in the double digits to get out of bed (This was at 19 years old). Many workouts in the past 2 decades were hard to a degree where some days I just wanted to quit and give myself real time to recover and not do a fucking thing. I've even pushed myself in strongman feats that I bled just from trying to bend something. I had to learn how to pace myself. Over the years, once I began to truly understand it, I was doing things that were just awesome to pull off. At this age, I'm in no pain, don't go as crazy as I used to (may seem crazy to those who've seen me train even now) and I have greater joy in what I do that benefits the quality of my life.

Moving on...Let's not forget the psychological pitfalls. Extreme workouts breed obsession, turning fitness into a toxic grind. I've called out those who mask their anger and insecurities behind "extreme" personas, bashing others while barely touching on real training. True fitness uplifts; it doesn't demean or throw horrific gestures and obscenities that make you question the person's sanity . It’s about encouraging journeys, giving props in the gym or those who train outside of it, and fostering community—not ego-driven extremes that isolate and harm.

So, you maniacs of the fitness world, heed this epic tale: The dangers of extreme workouts are real—joint destruction, burnout, health crises, and a hollow pursuit of perfection. Instead, embrace sustainable paths. Train with isometrics for joint-resilient power, incorporate playful movements to keep things fresh, and prioritize recovery or recovery style training like Joint Loosening Exercises for enduring strength and health

Fitness is a journey to many places; let it build the best version of you, not break you down. Rethink your approach, consult pros if needed, and train for longevity. Your body—and your future self—will thank you. Now, go forth and conquer wisely! 💪

Be amazingly awesome. 

Transform Your Fitness Journey With Dopamineo Bands

From fitness enthusiasts to weekend warriors, it's likely you're on the lookout for effective and versatile training tools to take your workouts to another level. Like many, you might associate resistance bands with specific sports or activities, such as wrestling or other martial arts. However, DopamineO Resistance Bands are more than just a niche tool for athletes – they're fucking incredible for anyone looking to get fit, improve their strength, cardio and boost their overall well-being.

For today, we'll explore the benefits of DopamineO Resistance Bands and how they can be incorporated into your fitness routine, regardless of your fitness level or goals and/or age. From strength training and mobility work to rehabilitation and injury prevention, these bands offer a wide range of applications that can help you achieve your fitness aspirations. They're even used by kids as young as 4-5 years old to get that energy out. For you parents and coaches out there, this can be a godsend.

-What are DopamineO Resistance Bands?

The Bands are high-quality, durable and provide a versatile and effective way to work out. Made from premium materials like silicone, these bands offer varying levels of resistance, allowing you to tailor your workouts to your specific needs and goals. Whether you're a seasoned athlete or just starting out on your fitness journey, they can help you achieve your objectives. Each band is carefully made for those in various weight classes like in Wrestling. 

-Benefits for All Fitness Levels*

One of the primary advantages of these Bands is their accessibility. Unlike some fitness tools or equipment that might be limited to specific sports or activities, these bands can be used by practically anyone. Here are just a few ways DopamineO Resistance Bands can benefit you:

- *Improved Strength*: Resistance bands offer a unique way to challenge your muscles and improve strength. By incorporating bands into your workouts, you can target specific muscle groups and work on building strength and endurance. Not to mention the level of conditioning you can acquire from being able to move and work many positions. 

- *Increased Mobility*: They can be used to improve mobility and flexibility. By incorporating dynamic stretches and movements into your routine, you can increase your range of motion and reduce your risk of injury. The resistance helps you find the weak points and give you something to work on to improve your movements.

- *Injury Rehabilitation*: Resistance bands are often used in rehabilitation settings to help individuals recover from injuries. DopamineO can be used to target specific muscle groups and help you rebuild strength and mobility after an injury. They've helped me recover from my own injuries such as Sciatica. 

- *Convenience*: One of the best things about the Bands is their portability. Whether you're traveling, short on space, or prefer to work out at home, these bands offer a convenient way to stay active and fit. I've used them at the lake, on the beach on the west coast, at parks and other places.

*How To Incorporate DopamineO Resistance Bands into Your Fitness Routine*

If you're interested in giving DopamineO Resistance Bands a go for yourself, your family, or in groups; here are a few ways to incorporate them into your fitness routine:

- *Start with Light*: If you're new to resistance bands, start with light resistance and gradually increase the intensity as you become more comfortable with the bands. These bands can stretch very long and the chances are very slim of them tearing. I've had mine for a couple years and it still can take a beating. Don't go for maximum intensity of the band, lighten the load of it and ease into it, work on exercises that keep you going but not pushing the limits just yet. Let it come naturally.

- Focus on Proper Form*: As with any exercise, proper form is essential when using resistance bands. Take the time to learn proper form and technique to get the most out of your workouts. Don't force anything and always be in control. The three ingredients to a safe session is Control, Technique & Tension (enough to work with properly)

- Mix it Up*: DopamineO Resistance Bands offer a wide range of applications, so don't be afraid to mix up your routine and try new things. From strength training and mobility work to rehabilitation and injury prevention, these bands can help you achieve your fitness goals. You can do a bodybuilding style routine, Circuits, Intervals, Drills you'd like to work on or make a game of it and utilize exercises that enhance your imagination. These are all bad ass things you can make of. 

-Sample Workout Routine*

Here's a sample workout routine that incorporates DopamineO Resistance Bands:

My Personal Routine That Incorperates Quickness, Strength, Conditioning, Stabilization & Coordination

1. Chest Press Or Flys

2. Wave Pulls

3. Uppercut To Squat

4. Ski Jumps

5. Propellers

For circuit training, I'll do 10-20 reps of all 5 non stop or only taking a quick rest to mark it off and keep going for a total of 500-1000 Reps. For intervals, I want to keep the rest as low as possible or to have enough time to switch from one exercise to the other and be able to go for as long as 30 minutes at a 45/15 pace meaning I'll go for 45 seconds doing as many reps as possible and resting for 15 seconds the entire duration of the workout. This gives me the level of endurance that lasts but also be ready at a moments notice and be quick to move onto the next exercise. If you want to do this routine, you can mix and match them, focus on technique and do variations of them to suit your goals, they don't exactly have to be like my style, develop your own. 

DopamineO Resistance Bands are a versatile and effective tool for anyone looking to get fit, improve their strength, and boost their overall well-being. Doesn't matter if you're a seasoned athlete or just starting out, these bands offer a wide range of exercises that can help you achieve your goals. 

So why not give DopamineO Resistance Bands a try? With their numerous benefits and so much more. Hell, I'll throw in a discount code you can use to take down a few bucks. Even with the Discount, you can customize the bundle you want and get bands either for yourself, your son/daughter who's going into martial arts, group classes where you all train together or for your Athletic Programs for your teams such as Wrestling, Football, Baseball, Soccer, even Water Polo (These bands can be used in the water, just keep an eye on them) whether it's High School, College or ROTC. 

The discount code is POWERANDMIGHT and get 10% OFF your order, doesn't matter if it's an individual band or a series of them, I got you. Be amazingly awesome and get your hands on the top bands in the world today. Used by Olympic Champions, Pro Athletes, Young Hopefuls, Seniors, High School & College Students, World Champions and many more. 

Morning Workout And Feeling Those Legs

 Time can fly right on by when you're having fun training. It puts you in a better mood and the endorphin high is just fan-fucking-tastic. Working on my agility, strength, coordination and some cardio to really pump up the lungs and heart. The feeling afterwards is nothing short of bad ass. 

This morning's workout was a doozer but it kept me loose, strong and enjoying the playful aspects of it. Not to say it was easy, it was a bit challenging but I kept going and I never wanted to quit, I actually wanted to keep going but when you have projects to do in the day, you do what's possible in the moment.

Started out with my Neck Mobility routine holding and moving my neck in various positions to strengthen the muscles, maintain elasticity and move without pain. 

Next up was my Joint Loosening routine of doing arm circle style movements for the shoulders, moved onto the wrists and forearms. Worked the hips, obliques and groin muscles doing various circular movements. This was about about 3 exercises or so. Got into the Tai Chi Waist Turner which I learned from Matt Furey's Combat Abs book, working the spine and almost everytime I do this, my knees wake up a bit. Up until the TCWT, I would do 10 reps each move, with the Waist Turner I do 100. Move onto a bit more of the hips for maintaining health in those joints. A spinal stretch and dynamic move of the hamstrings were next. Knee circles to really loosen up that area and then stand on one leg and do circles with that leg, focusing on the knee and foot. Ankle Circles on the ground and then on one leg each. Finished off this routine with a calf raise and spinal stretch raising up on the balls of the feet until I hit my 5th rep holding for a 5 count, continue until I hit the 10th rep and hold for a count of 10. Very relaxed.

Next up were the animal moves or a style of them.....

First was what is called the Deer Posture which I learned from Furey watching and studying the move. Hell of a way to work the core using simple movements. Done something similar when I was in BJJ. By rep count, I usually end around 100 total. This really targets the core overall.

Second was a 1 Minute Bear Crawl. Focusing on coordination and the pattern.

Third was a combo move of a Bear + Crab Switch into a Over Reach to open up the hips and obliques. This was a total of 20 Reps. This is one of my favorite exercises. Learned this from Movement 20XX

Fourth was a Tiger Style Walk for 1 Minute. Utilizing tension in the Core Muscles and working the reach in the stride instead of just stepping little by little, this makes the move a bit harder and putting focus on keeping the spine as neutral as possible. Great exercise.

The final exercise was the Step + Squat Interval of 60 Seconds on, 30 Seconds off. I did 6 Rounds today instead of 5 cause I really wanted to hit the legs and have that little bit of progression. Every few days or so I may add a round until I can do 10. My quads really burn on this one and the pump is insane. Thick Thighs save lives as they say LOL. 

Sweating bullets after this and (especially after hitting the squats), it just felt like being on cloud 9. Great for getting the blood flow in the morning, ready to tackle the day and see what else unfolds. Isometrics is on the table today later but let's see how I can do with the projects I have. 

Hope you enjoyed this article and have an idea of what my personal training is like and hope it inspires you to get up and do something for you in the morning or whenever as well. Be amazingly awesome. 

How Bodyweight Leg Training Can Help Enhance Your Hormones and S3X Drive

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The Unyielding Power of Dumbbell Training

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

The Unrivaled Benefits of Dumbbell Training

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

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

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

The Mental Fortitude of Dumbbell Training

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

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

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

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

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

Being Smart About Dumbbell Training

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

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

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

Dinosaur Training Secrets Vol. 1-3

Dinosaur Arm Training

Gray Hair & Black Iron (For Older Lifters)

Dinosaur Strength & Power Course #5 Dumbbell Training

And Dinosaur Dumbbell Training

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

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

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

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

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

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

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

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

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

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

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

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

Beautiful Strength: Developing A Body That Radiates Confidence And Attractiveness

Within this journey of fitness and developing a strong physique, many of us get caught up in the numbers on the scale, the size of our muscles, or how good we look on the beach. But there is a way to learn that there's more to fitness than just physical appearance. Welcome to the Beautiful Strength Program, a calisthenics-based fitness program from the genius mind of Matt Schifferle that is designed to help you level up your attractiveness from the inside out.

With over two decades of research and experience, his program is built on the foundation that true attractiveness goes beyond just building muscle and losing body fat. He has carefully curated every exercise and strategy to make developing an attractive physique as effortless as possible, while also acknowledging the potential pitfalls that can arise from an unbalanced approach to fitness. This will shed some new light for many.

The Invisible Side Effects of Chasing Physical Perfection

Let's face it – building muscle can indeed sculpt and shape our physique, but what happens when asymmetrical development highlights your insecurities? You might look good on the surface, but beneath it, you're struggling with self-doubt and frustration, it's not hard to understand this. Similarly, losing body fat can help you feel more confident in your skin, but when your self-worth is tied to the number on the scale, you're setting yourself up for a world of emotional pain and that feeling fucking sucks.

A healthy diet can work wonders for your appearance too, but what about when your emotions are dictated by every food choice you make? You're stuck in a cycle of guilt and restriction, rather than nourishing your body and soul. Even a simple and effective workout program can transform the body, but what happens when high-maintenance training habits compromise your emotional and social strength? You're left feeling drained, isolated, and disconnected from the world around you. It happens more often than we want to believe.

The Beautiful Strength Program: A Holistic Approach to Fitness

This program was developed to address these very issues. It isn't just about giving you a quick fix or a direct path to looking your very best; It's more about empowering you with the tools and strategies you need to avoid the many ugly pitfalls that are common within the fitness culture today. Strategies that work with you instead of against you. Coming from Matt himself, it's worth a read.

What sets Beautiful Strength apart? Here are a few awesome ideas that guide the program:

- Balance: Matt believes that true strength and attractiveness come from a balanced approach to fitness, one that takes into account your physical, emotional, and social well-being.

- Sustainability: The program is designed to be sustainable in the long-term, with exercises and strategies that you can stick to in the long run – not just for a few weeks or even months.

- Self-awareness: He encourages you to tune into your body and listen to its needs, rather than pushing yourself to extremes or comparing yourself to others. Going hard too much can create not only mistakes but fall faster than Wile E. Coyote and lose your sense of goal setting rather than thriving.

- Progress over perfection: This is not about striving for an unattainable ideal; it is about making progress, celebrating small wins, and enjoying the journey. A journey you can be proud to walk on.

The Benefits of Calisthenics-Based Training

 Within Beautiful Strength, Matt is proud to offer a calisthenics-based program that's designed to help you build strength, flexibility, and mobility without the need for fancy equipment or gym memberships. The exercises are functional, efficient, effective, and can be modified to suit your individual needs and goals. Learn them and take control of your destiny. 

What can you can expect to do or achieve when you get into Beautiful Strength:

- Build lean muscle: These exercises are designed to help you build lean, functional muscle that enhances your physique and improves your overall health. Real muscle that matters, not just looking like a boss.

- Improve flexibility and mobility: The program includes a range of exercises and stretches to help you improve your flexibility and mobility, reducing your risk of injury and enhancing your overall movement. Not just run of the mill types either, these will get you going without wearing out the joints. 

- Boost confidence: By focusing on progress, not perfection, you'll be empowered to take on new challenges and celebrate your successes – both in and out of the gym.

- Enhance overall well-being: Matt's holistic approach to fitness recognizes that true strength and attractiveness come from within. You'll learn strategies to manage stress, build resilience, and cultivate a positive mindset. 

Getting Started with Beautiful Strength

Are you ready to unlock a physique that radiates confidence and attractiveness? I said, ARE...YOU...READY? Matt is here to guide you every step of the way. A course of this magnitude is designed to be accessible, enjoyable, and rewarding. Not to mention having a blast and feeling like you can take on the world.

So what's the hold up? Grab this bad boy today and start your journey towards a stronger, more confident, and more attractive YOU. Get this thing going for you to build a physique that not only looks amazingly awesome – but also feels like you can be part of Mount Olympus, from the inside out.

Is It Truly Necessary Doing Hundreds Or Thousands Of Reps Daily?

 I believe it depends on individual goals. From a perspective it is impressive when you do something outside the norm like doing 1000 Squats or 500 Push-ups or even at times doing 2000 or more total reps of a circuit, but is it necessary from a general outlook? Are you required by law to do an extraordinary amount of reps in an exercise in order to be perceived as fit? No, in reality you are not.

As we get older, the numbers game becomes a blur or even dust in the wind to the general population. Some folks who continue to do an inflated number of reps in whatever exercise do it cause it's a thing that keeps them going. Does it continue to work? Absolutely, but not everyone is needed to keep up with certain numbers. You're not going to find too many men in advanced ages saying "I need to keep up doing 500 squats and push-ups everyday cause it's good for me", in reality, they're most likely going to be happier being able to get up without being in pain or be able to do things that's not going to make them want to stop in the middle of something like gardening, going up a flight of stairs or walk without a cane. 

Don't get me wrong, I love doing hundreds of step ups and do hundreds of squats from time to time and hell get a couple hundred strikes in with hammers but it's not like I have to do them. I'm not going to be able to do that forever and probably won't even care. I'll even do 500-1000+ total reps of training with the Dopa Band but it's not going to kill me if I find myself not doing it anymore one day. I still want to able to chop wood, carry rocks and sandbags, throwdown a slam ball, climb stairs without getting out of breath or be in knee pain for as long as I can. The older we get, the more we want to do simpler things.

Isometrics is still however; one of the most important aspects of fitness that should be a continuation later in life because having strength from various angles can do a lot of good for the things outside of working out. Seriously, 10-15 minutes of doing holds and I'd be happy as a fish to water. It also keeps the joints healthy and durable so we don't have those "I've fallen and I can't get up" days or have brittle bones. 

When it comes down to it, if you're an athlete where it's required to do certain things like repetition for the sport you're in or train a certain way in order to be at a certain level of competition, that's a whole other ball game, we all can't keep up with someone world class or even the average pro athlete because why would you want to? Ego? To say you can be just as good if not better? What's really the point of it? The  truth is, trying to keep up with someone like Lebron or even Chris Hemsworth for that matter is only going to lead to heart ache and disappointment. Many of us don't have the luxury of hiring coaches and doing things that take up more time than we don't have in the daily lives we have. The best thing we can do is to maintain what we can, be able to adapt when we need to and build strength and other attributes that matter outside of the gym or the fitness world in general. Some go to the gym a couple times a week because it works for them and they don't need to be some big shot benching 600 or deadlifting like The Mountain, just being able to train for your health is what makes the real differences, not numbers or ego lifting.

A guy I've written about before named Johnny Grube has some attitude towards specific people or whatever "get off my lawn" bullshit he believes, despite of that, I do respect what he does when it comes to training and being able to go as long as he has as a laborer despite beating himself up over many decades. He's done some crazy shit but he also knows what works for him and knows when things aren't needed anymore. Isometrics is probably the only thing at this point I agree with him on. Below he sent a reply to a guy on youtube about why he doesn't do that crazy stuff anymore. As a person, well let's just say he complains a lot and could use a few lessons in humility.

Any way....Is it true you need to do hundreds or thousands of reps of anything to be fit? No, it's not, matter of fact, it can bite you in the ass later in life if you aren't smart about what you do. You can if you want to, if you even can that's great but it's not a HAVE or NEED, it's a free choice. I might still do some stuff but not out of ego, but for enjoyment. The carrying, the hammer strikes, the step ups, Isometrics, bands and lifting sandbags might be the only things I'll end up doing for "exercise" but still love to swim, chop for firewood, get down and get up without hurting and still be able to stand without needing assistance. That's really my true goal. Train accordingly and be amazingly awesome. 

Diamonds Are Forever And So Is.....

 Egon Spengler? We know who is forever and miraculously still alive (Got to hand it to you naitch). Anyhow...Yesterday was a pretty good day, worked on my neck, got a few joints loosened up and got in some Isometrics to target a few things. Not too shabby.

In the midst of it all, thought I'd film an exercise I haven't done in a while, did a couple takes since the first video looked like you can't see my hands so you wouldn't know what the fuck I was doing. The second worked out well and was the finishing touch. I figured I'd get in some Diamond Push-Ups which are pretty gnarly. They're great for building strength in the Triceps and hitting that inner part of the chest but the true nature of it is being able to control the movement with little to no jerking at all, some might get away with it but when you really focus into it, touch your chest to your hands and back up, it's an awesome feeling. 

Push-ups have their place, hell I've done enough of the PUGS that I can attest to this. Doing multiple variations can have a great impact on how you develop. I may not do 100's upon 100's in a workout as much as I did back in the day, hell within a 90 minute period I did 600 doing different types and playing off a ladder format for each exercise going up to like 12-15 (1, 2, 3 and so on) and then go back down. Think one of the last times I did hundreds of them was doing 300 Military Style. That was interesting but been a minute since then.

Personally these days, I'll do them for fun and have thought about getting back into them but at the moment, I'm having a kick ass time with the bands, the hammers, isos and as recently, the slam ball (holy shit that fucking ball). When it comes to push-ups, I like doing Burpees doing the 30 sec on/90 sec off workouts which I hit about 9 or so per round. Awesome workout and a hell of a metabolism booster. 

Training is an adventure, don't let anybody tell you different, its hard at times and it can test your abilities, but don't ever make it feel boring or a chore, sure you may need to push yourself to do it when you don't always want to but that's the beauty about adapting and making the most of it in the moment. It's not always going to be fun nor is it always going to flow right but you do what you can and get at it. Be amazingly awesome and remember, diamonds can be a man's best friend too LOL.  

Fun Animal Workout At The Park

 Yesterday, thought I'd take a stroll to the park and get in the Animal Dice Game. Roll once for animal, roll again for the number of steps of that animal. Man Eddie Baran was a genius coming up with that when he published Animal Kingdom Conditioning all those years ago. 

Went at it for 30 minutes. Walked it off when I needed to and did as many rounds as I can run with it. Lots of Crawling, Jumping, Hopping, Squatting, Going Backwards and feeling the INTENSITY. That's what I love about this type of training, expecting the unexpected and getting in some natural movement. It had been a while since I've done this specific workout so I kept things basic and not go Speedy Gonzales on it. It's still one of the best workouts I'll ever do in my life.

It's the type of training that makes muscles pop (more than just the core or abs), builds great leg strength and conditioning (some quack has said "If you ain't squatting, you ain't training" which he stole that line from Matt Furey but in reality, animal squats and leg movements IMO, are way more interesting than typical squats), makes you feel like a kid again and have that sense of relaxation afterwards that gives off vibes of feeling like a Bazillion Bucks all day long. 

Been doing this off and on since the Combat Conditioning Days and even more so since AKC came out in 2008. The fun of it just makes training come alive. It turns you into a RAGING BEAST that makes you feel unstoppable. I would at times go for more than 45 minutes on this and my longest workout was 82 minutes long, I just didn't want to stop and my energy was off the chain that day. Now does it give you the rank of Superhuman? In this day and age, quite possibly but it's important to not let ego hit you and do something foolish. Be smart about how you do it but also let it thrive in that adventurous nature.

Some of the exercises can be overwhelming at times. Hell, even though a few upper body movements can give you shoulders like boulders, don't forget that it's more about the movement than what specific muscles they build. After some workouts from this, it can make you hungry as hell, the intense movements that make you breathe hard with a fucking vengeance can build up quite an appetite. Still, it's great to get that Rugged, Animal-Like build that it can give. I still say my two favorites are the Gorilla Hop/Jump and the Bear Crawl. Giving off that Grizzly Power vibe that turns you into a fucking stud. Ok that was a bit lame and over the top huh? In reality, the classic Bear Crawl can never go wrong, it has been a staple for wrestlers and fighters for eons. It's one of the exercises Eddie taught to gymnasts as a conditioning coach to help build their handstand strength. One workout of the bear crawl I love to do every now and then is what I learned from some Blue Collar guy where you sprint or at least crawl as best as you can for 5 yards, walk back and repeat until you've done 20. The most I've ever done in this fashion is 45, I've filmed doing more than 30 in just crawling without going into Sonic Mode (this took 10 minutes or so to complete, very hard workout).

Overall, being able to train in a beautiful environment, fresh air, sweat dripping like Niagara Falls and breathing hard like it's going out of style is just awesome. Moving like a beast has a unique effect on the body and when you do it on grass, touching the earth, feeling the soil and letting it into your soul is something like no other. Animal Workouts are almost poetic in a way, it's weird but hey, weird is good in this case. Be wild, be free and be amazingly awesome. 

"There Will Be A Player Greater Than Me"

 A line from the GOAT Michael Jordan himself in the last moment of his IMAX Film back in the day. Awesome film and one anybody should check out for some inspiring stuff. Why don't we go into what it means from a perspective. For him, it was about who would succeed him, today, some will say that's Lebron James but in my opinion, the closest that ever came to him was at best Kobe Bryant, he had that drive, that competitiveness, that burning desire to be the best. Now, let's look at it from another angle.

In the world of fitness or strength for that matter, there can be a lot of determining factors on who is really the greatest of us all but in retrospective, there's no real consensus to who is the very best at what. Certain things about being great at a certain lift or bodyweight exercise but is it from a weight class POV or from a vote of the entire population? Say some people believe they're the greatest at pull-ups and push-ups which in most cases is full of shit LOL. Are you truly better than say Jack Lalanne, Al Kavadlo, Karl Gotch, any World-Class Gymnast? The truth is, there is no determined factor to prove you are the absolute greatest or the very best unless it's in your own mind but you try to convince others otherwise and they're still not buying it.

There are many strongman out there who can be considered the greatest like Big Kaz, Big Z, Brian Shaw, Dennis Rogers, Slim The Hammerman, Mighty Atom and countless others but where is the real factor here? Can one be considered the greatest based on whether they're on steroids or completely drug free? In this day and age, the lines can be blurred but the majority would consider going for the one on the juice even though it should considered who's the greatest drug free. In my personal opinion, when it comes to flat out natural strength and drug free lifting and strength feats, Bud Jeffries is probably right up there. 

Being the greatest can have its perks but where is it determined that you actually are? You can't just call yourself the greatest without ever truly proving amongst your peers or whatever. Unless you're Muhammad Ali who was probably the greatest at hyping himself and proving he truly was the best in his sport, hell he beat the very best of his time and even those men considered him the greatest. However, what about Rocky Marciano? Went undefeated and was one of the most conditioned men of his time, if not the most fit in boxing ever and went more rounds that many today can't fathom. 

How about wrestling? Real shit here like the rough and tumble style along with Catch & Amateur Athletics. Some say Dan Gable is the GOAT but what about Danny Hodge, Cael Anderson, Kurt Angle? From an amateur wrestling POV, it can be any of those guys and there will still be an argument that will go too damn long of a debate. In the pro ranks, there's Ed Lewis whom many considered the very best of any era but there's Frank Gotch, Gama, Tom Jenkins, Karl Gotch, Lou Thesz, Billy Robinson, Ad Santel, Farmer Burns; all up for the title of who is the GOAT. 

When it comes down to it, in reality, nobody is truly the greatest because they were only great of their era, unless they're immortal, there's no true way to determine who can be called the greatest. In the case of Jordan, he was the top dog that took on guys like Magic, Bird, Drexler, Malone, Thomas, Hakeem and Payton but they were part of possibly the greatest era in Basketball history yet Jordan never faced Kareem, Chamberlain, Russell or Monroe in their prime because they were of a different place in time. You see, they were all GREAT, there will be no question and Mike will always be the man but being realistic who is truly the GOAT is what we all need to face. 

With that said, there will always be someone better, faster, stronger, more competitive, greater statistically and have longevity. It changes as we go through time, some are a once in a generation, some are great beyond a lifetime of their endeavor but in all of that's universal, the GOAT debates are just that, debates and what if's along with their impacts, their contributions and their legacy. It can be a hard pill to swallow but in the grand scheme of things, a true GOAT is measured by their peers, their skill among the greats of the time and the lasting entity to which that person can be called that. 

Don't call yourself the GOAT or the very best at whatever cause no matter how hard you try, someone will come along to knock you off that high horse ego of yours. It's not worth the time cause the more you brag you're the very best, chances are, you'll have your ass kicked and it won't end well for you. We can be great at many things, become legendary and be remembered but it's better to argue who is the GOAT so it can live on and understand what a time it was to be a possibility. 

Be amazingly awesome and keep striding to get better at whatever you do and make the most of what's possible in this time. 

Slamming With Pure Vengeance In 5 Minutes

 

Short Workouts can be not only beneficial to your fitness but also can be very therapeutic when it's so intense that once it's over, you feel like you're walking on Cloud 9. Getting something in as little as 5 minutes with great effort, can have as much of an impact on your conditioning and long term strength within a regular 1 hour workout. 

One of these entities is the classic Slam Ball Slamming. Just picking up a 10-20 ball and slamming it hard to the ground with such such fucking force, you'd think you have hatred in your heart. Just this exercise alone generates incredible benefits of conditioning, strength, explosiveness, lung power and turning you into a machine. They've been used in Wrestling, MMA, Football, Crossfit and other formats of training. They can be used as a finisher, in between sets or as stand alone. 

As a finisher, it is as nasty as it gets, you've already obliterated a workout but you still need to go through hell to get that last bit of a tank you have left and burn more calories than you already have and enhance your muscular endurance. 2 workouts I've done recently were using a slam ball as a finisher, busting ass for 15 on, 15 off for 5 minutes. First workout, I would get in about 4-5 reps a round, the second, I was able to get 6, that's a PR for me. 

For a stand alone, my idea was to get as many reps as possible in 5 minutes which on paper may not sound like much but when you're constantly picking up and slamming as hard as you can and torching the muscles especially the Core, it becomes a mental game of how much you're willing to take. My personal record with a 20 lb Ball is 105 reps in 5 minutes. If you're new to it, take a breather every few reps or so cause you will feel it practically off the bat. Keep a record of how many you've done, each session, try to rest a little less and see if you can get a few more reps in. Little by little keep going until you're able to keep going practically without stopping. Pace yourself and let the speed and explosiveness come naturally. You may not be at the same speed in the beginning and you may slow down as time goes on but you can still go. To do an average of 20 or so reps a minute is pretty damn fast. DO NOT TRY THIS EVERYDAY!!! 1-2 times a week is more than enough, it's practically sprinting without the running. 

This is the type of training where you may not tire out as quickly doing other things and it can enhance your endurance for possibly hiking, swimming, jogging, climbing stairs or doing labor. It will definitely give you boosts of HGH and give you that driving power for takedowns in wrestling, tackles in football and throws in MMA. It is one of the most intense forms of exercise around and it can make you a damn beast either on the mat or on the gridiron. It's simple, yet hard. Short, yet hellish and it will question your sanity whether as a finisher or by itself. 

Be amazingly awesome and never underestimate the power of short workouts and/or finishers, they will make you question your life choices but at the same time, they build toughness and strength that isn't easily described.  

The Spitfire, Her Progress And Athena

 Training is never easy, especially if you have a full time job and you do what you can to make the most of it, sometimes being consistent can be a challenge and there are days where it's not in you. However; when you're able to and get things going, it makes a huge difference in how you feel and what you want to continue to do. That's what it's like for my wife Holly.

She's one of the hardest workers I know and does what she can even though she can be very persistent when she sets her mind to something. It's one of the things I love about her and how proud I am of her. In some time, she has lost around 60 lbs and has kept it off despite obstacles that come her way, she still fights with the heart of a lioness. I have taught her how to utilize a consistent training style that suits her and makes her want to continue her journey. She usually works a 3 day split of Upper Body one day, Core the next & Leg Work.

About half to 60% of her training is cardio, building her endurance using the treadmill, the eliptical and will go on runs for about an hour at times. Her core work consists of planks, twists, V-Ups and Diagonal Chops with a slam ball. Upper Body is mainly flys, curls, lateral raises (she calls them She Hulks), punching & Pull-Downs/Chin-Downs. Legs is usually running but she'll do some squatting, lunges and other things. Her rep range is around 10 reps at 5 sets per exercise and she'll hold a plank for as long as 2 minutes. Getting a blend of strength and cardio work.

She has stayed with that for quite some time and has worked for her. I give her tweaks every now and then on her form so she can feel the muscles more. She busts her ass to the point where she'll wake up sore and ask me to send in her clone to work LOL. 

She has also been taking the Athena Formula for about a month or so and the changes in her energy levels seem like they were shot out of a cannon. She isn't as tired, doesn't drink as much caffeine as she normally does which at times consists of coffee, Spark and sometimes a red bull. Her intake is almost cut in half by taking 3 capsules a day before heading out to the other side of Spokane for the day.

Her training and her jacked up energy lately has been amazing and I'm incredibly proud of the progress she has made. It took her a LONG time to lose the weight and she still has a ways to go but I believe in her and what she is capable of. Strong, fierce, kind, compassionate and can be a bit of a hard ass but that's part of who she is and wouldn't change it. Athena has been her go to supplement and even after a few weeks, it shows some drastic improvements in her mood, her energy, her focus and has kept her strength in tact with great stride.  

You have that power too ladies and you got what it takes to make improvements for your own health. Small aspects of progress always lead to the bigger picture, you may be different in life but there's always room to become a bad ass and do what works best for you. Get a hold of Athena Formula and see where you progress and train with a vengeance, go for the Subscriber Program so you can get them sent to you every month. You got this. Be amazingly awesome. 

Isometrics: A Valuable Asset For Those "Rest" Days

They say there's no rest for the wicked, however; there are times where we need to take a step back and give ourselves a slight break so we can keep building our potential. You know those days when you’re supposed to chill, let the muscles recover, and not go as hard? Yeah, those days can feel like a prison sentence when you’re itching to train. But what if I told you there’s a way to keep the gains train rolling without wrecking your recovery? Enter isometrics—the low-key, high-impact hack for your so-called “rest” days. Let's see what we can discover. 

Why Rest Days Aren't Really Rest 

Recovery is crucial. Your muscles need time to repair, grow, and get stronger after you’ve been going at it whether with the iron, bodyweight conditioning, bands or hammers for all we know. But “rest” doesn’t mean you have to be a couch potato. Active recovery—low-intensity, low-stress movements—keeps blood flowing, reduces soreness, and preps you for your next heavy session. That’s where isometrics come in. These static holds are like the quiet storm of training: no movement, no joint stress, but a whole lotta work for your muscles.  

Isometrics? Why Them?  

Isometrics are exercises where you contract a muscle without moving the joint. Think holding a plank (especially on the fists), squeezing a wall push, or locking out a deadlift at the top for time. You’re not lifting, lowering, or bouncing around—just holding with max intent. Sounds simple? Don’t sleep on it. Isometrics light up your nervous system, build strength, and improve mind-muscle connection without the wear and tear of dynamic lifts.  

Why Isometrics Are Perfect for Rest Days  

- Low Impact, High Reward: No eccentric loading means less muscle damage. Your joints and tendons get a break while your muscles still get a stimulus.  

- Nervous System Gains: Isometrics fire up your central nervous system, keeping it primed for strength without taxing your recovery.  

- Fix Weak Points: Got a sticking point in your squat or bench? Isometric holds at that exact angle can build strength right where you need it. For you bodyweight maniacs, Isos can also amplify your push-up and squat numbers when you build that tendon strength and get more out of them in your next session.

- Mind-Muscle Mastery: Holding a position forces you to feel those muscles working, improving control and activation for whatever training you do.  

- Little To No Equipment Needed: You can do isometrics anywhere—gym, home, or even a hotel room. All you need is your body and some grit. If you're more inclined, check out Worldfit for their Iso Trainer & Iso Loop and enhance your imagination for Isometric Variety.

How to Use Isometrics on "Rest" Days  

Here’s a game plan that I like to use: Pick a few exercises (eg. Push-Up Holds, Wall Sits, Deadlift, Overhead Press) and work them to where you can do 1-2 sets, each set you take in a certain amount of breaths (my preference is 10) and each breath increase the intensity little by little and on the last breath, go as hard as you can (DO NOT HOLD YOUR FUCKING BREATH). Rest and let things flow, go again until you finish all your sets. This ain’t a workout to annihilate you; it’s about staying sharp and speeding recovery.    

The Science Says It Works  

Isometrics aren’t just bro-science. Studies show they boost strength, improve tendon stiffness, and enhance muscle activation without the DOMS you’d get from heavy eccentrics. A 2017 study in the *Journal of Strength and Conditioning Research* found that isometric training at long muscle lengths (like a deep squat hold) can increase strength and hypertrophy just as effectively as dynamic lifts in some cases. Plus, they improve blood flow, which means faster recovery and less stiffness.  

Rest, But Don’t Quit  

Rest days aren’t about being lazy—they’re about being smart. Isometrics let you stay in the game, keep the fire burning, and come back stronger for your next heavy session. You’re not just recovering; you’re building. So, next time you’re tempted to skip your rest day or go full beast mode when you shouldn’t, hit some isometric holds instead. Your body will thank you, and your PRs will too. Shit, I haven't had a REST day in almost 2 decades but I do figure out ways to keep going everyday without killing myself, do lesser things, go on hikes, go swimming, being active but give yourself some leeway. 

Stay strong, stay mighty and be amazingly awesome. 💪  

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A Path to Power, Resilience, and Epic Living: The Bad Ass Benefits Of DDP Yoga

You think you know Yoga? This will give you a perspective on the old and what is unleashed today.  It’s quite a game-changer, a revolution in fitness that’ll ignite your soul and forge your body into a weapon of unstoppable might—DDP Yoga. This ain’t your grandma’s yoga class with lavender candles and soft whispers. Nah, DDP Yoga, created by the legend himself, Diamond Dallas Page, is a hardcore, heart-pounding, sweat-dripping fusion of strength, flexibility, and mental toughness that’ll transform you into a force of nature. Time to strap in, some crazy truth bombs will be dropped on why DDP Yoga is one of the ultimate paths to crushing it in life.

What the Hell Is DDP Yoga?

DDP Yoga isn’t just stretching in a room full of hippies. It’s a high-octane, hybrid workout system that blends yoga’s ancient wisdom with modern fitness intensity. Think dynamic resistance, heart-rate spiking cardio, and core strength moves that make your abs scream for mercy—all while keeping your joints safe and your body moving like a well-oiled machine. Diamond Dallas Page, a pro-wrestling icon, crafted this beast to rebuild himself after a career of getting slammed, and it has been saving lives and building legends ever since.

This is for the grinders, the dreamers, the ones who refuse to quit. Whether you’re a couch potato ready to rise or a gym rat looking to level up, DDP Yoga meets you where you’re at and pushes you to where you’re meant to be. Let’s get a rundown as to why this system is pure, unfiltered BAD ASS.

1. Build a Body That Laughs at Limits

DDP Yoga doesn’t just get you fit—it forges you into a fucking Spartan. The workouts use Dynamic Resistance, a technique where you flex and engage your muscles through every move, turning your body into its own gym (Muscle Control if you will). No weights? No problemo. You’re lifting yourself, and that’s more than enough to build lean muscle, torch fat, and boost strength.

- Real Results, Real Fast: Studies show yoga-based workouts can increase strength by up to 30% in just 8 weeks. DDP Yoga’s high-intensity approach amplifies this, with users reporting insane transformations—think dropping 50+ pounds or going from barely walking to crushing push-ups like a boss.

- Low Impact, High Reward: Unlike pounding the pavement or throwing around heavy iron, DDP Yoga is gentle on your joints. Got bad knees or a creaky back? This is your ticket to moving pain-free while still bringing the heat.

- Core of Steel: Every move fires up your core, giving you that strong midsection and the stability to dominate just about any physical challenge—whether it’s deadlifting a PR or just carrying groceries.

2. Have A Mind As Strong As Superman

In the game of life, your mind is your ultimate weapon. DDP Yoga doesn’t just shape your body; it sharpens your mental edge to cut through any obstacle. The focus on breathing, mindfulness, and pushing through discomfort builds a mindset that screams, “I FUCKING got this!”

- Stress? Obliterated. The deep breathing and flow of DDP Yoga lower cortisol levels, helping you stay calm under pressure. Science backs it: yoga can reduce stress by 40% and improve mood in just one session.

- Grit Forged in Fire: Every time you hit the mat, you’re training your brain to push past “I can’t.” That’s the kind of mental toughness that translates to crushing deadlines, facing fears, or standing tall when life tries to knock your ass down.

- Own Your Energy: DDP’s mantra, “Own the Day,” isn’t just some little gimmicky catchphrase—it’s a lifestyle. The mindfulness baked into every workout keeps you locked in, present, and ready to dominate whatever comes your way.

3. Flexibility That Makes You Unbreakable And Limber Like A Jungle Cat

You ain’t a machine if you can’t move like one. DDP Yoga’s dynamic stretches and mobility work turn stiff, rusty joints into fluid, powerful tools. This isn’t about touching your toes for Instagram clout—it’s about moving better, living better, and staying injury-free. It was my savior for getting out of that messed up pickle of sciatica I had and gave me my flexibility back.

- Range of Motion on Steroids: Studies show yoga can improve flexibility by up to 35% in 10 weeks. DDP Yoga’s unique approach makes you limber and strong, so you’re not just bending—you’re thriving with intense force.

- Injury-Proof Your Body: By lengthening tight muscles and strengthening weak ones, DDP Yoga fixes imbalances that lead to aches and pains. Pro athletes like AJ Styles and regular Joes alike swear by it for staying in the game.

- Age Is Just a Number: From 20-year-olds to 70+-year-olds, DDP Yoga’s adaptability makes it a lifelong tool. Look at Arthur Boorman, a disabled vet who went from barely walking to sprinting, all thanks to DDP Yoga. That’s the POWER of unbreakable.

4. A Tribe That Fuels Your Fire

DDP Yoga isn’t just a workout—it’s a movement. When you join, you’re not alone. You’re stepping into a global community of warriors who’ve got your back. From online forums to live events, the DDP Yoga tribe is all about accountability, inspiration, and no bullshit support.

- Real Stories, Real Heroes: Check X for #DDPYoga posts—people like @FitDadRising dropping 100 pounds or @WarriorMomma kicking chronic pain to the curb. These aren’t influencers or IG models; they’re real people crushing it.

- The Man, The Legend, DDP Himself: The man’s a walking motivational powerhouse. Follow @RealDDP on X, and you’ll see him hyping up everyone from beginners to super beasts, proving it’s never too late to start.

- A Community That Keeps You On Your Toes: The community holds you accountable. Share your progress, get tips, and watch how fast you level up when you’re surrounded by people who believe in you.

5. It’s Your Life, Amplified

DDP Yoga isn’t about chasing six-pack abs for vanity (though you’ll probably get ‘em). It’s about amplifying every part of your life. Want to be a better parent, partner, or leader? Want to feel unstoppable? This is the fuel.

- Energy That Doesn’t Quit: Users report insane boosts in stamina—think running after kids or powering through a 12-hour workday without crashing.

- Confidence That Roars: When you look better, move better, and feel better, you carry yourself like a god or goddess. That swagger changes how the world sees you.

- A Lifestyle, Not a Phase: DDP Yoga’s nutrition guides and sustainable approach make it a way of life, not a crash diet or fleeting gym membership. You’re building habits that last longer than Mr. Toad's Wild Ride.

Why DDP Yoga Is A Solid Power Move

Look, life’s a battlefield. You’re either rising or falling—there’s no standing still. DDP Yoga is your sword, your shield, your war cry. It’s not about being perfect; it’s about being relentless. It’s about showing up, sweating, and owning every god damn day. Whether you’re battling weight, pain, stress, or just the grind of life, DDP Yoga equips you to win.

- Accessible AF: Workouts range from 10 minutes to an hour, with beginner to advanced levels. No gym, no gear, it's there for the taking.

- Proven by Legends: From NFL players to WWE Icons, the elites trust DDP Yoga to keep them at the top of the mountain. If it works for them, what makes you think it won't for you?

- Life-Changing Stories: X is flooded with posts about DDP Yoga transforming lives—people like @DDPYogaFan who went from 300 pounds to running marathons. That could be YOU.

Stop waiting for “someday.” The time to unleash your inner titan is NOW. Grab a mat, fire up the DDP Yoga app, and start swinging for the fences like Aaron Judge. You don’t need to be fit to start—you just need to start to get fit. DDP built this for bad asses like you, and the only thing standing between you and your best self is the choice to begin.

Check out ddpyoga.com for the full scoop, or hit up @RealDDP on X for a dose of motivation that’ll light a fire under your ass. This ain’t just a workout—it’s a revolution. Join the DDP Yoga tribe, own the day, become the legend you were born to be and feel the BANG!!! Be amazingly awesome.

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Unbreakable Might And Strength: John Henry And Sledgehammer Training

Sweat pouring down like a waterfall, a fire within his soul, John Henry carved his name into the very depths of the human psyche that became legendary. A tale of raw power, relentless grit and a sledgehammer that made him a mythical American titan.

A man among myth and an epic saga that brings you into the heart of man's will to fight with only the shirt on his back and a hammer that made mountains quiver. A spirit beyond comprehension that echoes throughout the generations. More than a story, it's a blueprint to channel that fiery energy into training like a hero among mere mortals. Strength that defies machinery. If you're hungry for the powerful development that is training with a sledgehammer, time to shut off the news, get into a quiet space and read on. A guide that helps you become a force to be reckoned with.

John Henry wasn't just a man, he was a hurricane in human form. A hammer at his side at birth, so goes the myth, was a railroad worker in the late 1800's, the days when muscle was a currency for progress. As the legend goes, he was a black man that was built with a physique that would make Hercules look twice, took on the Steam Powered Drill in a contest of awesome proportions to strike steel spikes into the rocks, laying tracks. It was the ultimate contest of man vs machine. He won but at a cost. He beat the machine with such intensity that it broke his heart (literally). Although victorious, it was without tragedy in the end.

Was he the real deal? Was he made up? Who gives a shit? John Henry was the very definition of a laborer's laborer and an embodiment of what it means to be a hard working human being. He wasn't just physically strong, he was a man that didn't bow down. The hammer that made him an American Legend, it was a tool that forged not just a body but the spirit of a warrior.

What makes Sledgehammer Training so valuable in today's fitness culture?

It carries more than what a fancy looking gym and shiny dumbbells could ever do. Sure thy can make you strong and have merit to your development, but a hammer forges strength that is indescribable. It's royalty among tools of power and might (see what I did there?). It's primal, raw and commands the respect for those that hold it in their hands. You're not just swinging, you're channeling the force of a weapon that can destroy or build. You're mastering control and building a body that moves mountains. It's just you and the hammer, creating something amazing.

It's one of the finest tools in existence to build strength. Here's an idea why that is.....

It's A Full Body Recruiter: Every time you swing this fucking thing, your legs are engaged, your core is being tested in stabilizing, your back is in the trenches that adds in power with your shoulders and arms. You're not isolating, you're developing muscle that acts as one gigantic piece of an ever growing puzzle. 

A Grip That The Gods Would Be Proud Of: Holding that hammer in your hands and swinging with such force that it sounds like thunder roaring, you're building forearms and hands that could crush stones into the tiniest of pebbles. Your hands will be like a vice.

Explosiveness Like Dynamite: It's not slow reps, it's unleashing controlled chaos. That swing becomes a burst of power, hitting those fast twitch fibers like a Barry Bonds homerun. 

A Mental Fortitude: It's not ethical to swing a hammer with half-assed technique, quite frankly it's almost impossible. Your focus is demanded, your intent is ferocious and your heart is being commanded to JUST BRING IT!! It's a test as much as as building muscle, just like John Henry looking into the mighty steam drill.

Is There Science Behind Sledgehammer Strength?

Absolutely...It's beyond simplicity or just caveman type stuff. With training with a sledgehammer, in a 2014 study in the Journal Of Strength And Conditioning Research, it shows that swinging a sledgehammer improves muscular endurance and explosive power, especially in the posterior chain (your ass, hammies and the back). The dynamic, multi joint nature of the movement jacks up the heart rate torches calories like a damn furnace (400-600+ per HR) and builds real world strength. When it comes to the demanding grip, it strengthens tendons and ligaments, building resilience against injury. 

Want to get an idea on how to properly swing a hammer? Check it out HERE!!!  

When it comes to repetitions, it can vary depending on your goals, start with a few swings per side and build from there, you can do other exercises as well which you can look into and see what you'd like to do. For me, I try to keep the sets at 10-20 per side with basic swinging and build up in the hundreds at times, with a heavier hammer, you won't have the same speed tempo but you do what's possible and still be explosive with your swings. Keep solid form, progress accordingly and kick ass in your journey.

Be amazingly awesome and carve out your legend. For the best hammers, go to Strongergrip.com and have one made for you, even go as far as having something you love engraved into the head of the hammer like I have with my SF Giants hammer which I have loaded up to 32 lbs of Thunderous Fury. Moving and smashing this thing is incredible, lifting and moving 10's of thousands of pounds per workout. 

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Unleash the Beast: Why Sledgehammer Training Will Forge You Into a Force of Nature

Time to grab a sledgehammer, step into the arena, and unleash the primal power within. If you’re still messing with cookie-cutter gym routines or chasing “aesthetic” gains with no soul or real purpose, you’re missing the raw, untamed essence of  sledgehammer training. This ain’t just a workout—it’s a rite of passage, a collision of mind, body, and unrelenting force. Let’s go into the very depths as to why swinging a sledgehammer will transform you into a living juggernaut, physically and mentally, and why it’s a GOAT tool for those who dare to dominate.

A Weapon of Strength and Will

Have this planted into your brain: You, a sledgehammer, and a tire (preferably a half tire) begging for punishment. No bullshit, no mirrors, no distractions—just you and the hammer, locked in a battle to forge something unstoppable, maybe even unbeatable. Sledgehammer training isn’t about looking like a pretty boy; it’s about building real world functional strength, explosive power, and a mindset that laughs in the face of most routines. Every swing is a declaration of war that turns mere mortals into LEGENDS.

This ancient tool, once wielded by laborers and warriors, is now your key to unlocking a physique that’s as powerful as it is resilient. Whether you’re smashing a tire, driving posts, or just swinging for the sheer thrill of it, sledgehammer training delivers results that no dumbbell or treadmill can touch. Let’s see what the benefits that make this a top tier training for those who live for the grind.

Benefit #1: Total-Body Power That Hits Like a Freight Train

Sledgehammer training is a full-body assault. Every swing engages your core, legs, back, shoulders and arms in a symphony of destruction. Unlike isolation exercises that only hit one area or less than 3, the sledgehammer demands coordination and explosive force. You’re not just lifting—you’re generating power from the ground up, transferring energy through your hips, core, and upper body to deliver a crushing blow.

Core Strength: Your abs and obliques go into overdrive to stabilize and rotate your torso with each swing. Fuck crunches—this is how you build a midsection that can take a punch and dish one out.

Grip and Forearm Gains: Holding and controlling a heavy sledgehammer forges grip strength that makes DEADLIFTS and possibly PULL-UPS feel like another Tuesday. Your forearms will look like they were carved from stone.

Leg Drive: Each swing starts with a powerful push from your legs, building explosive strength in your quads, hamstrings, and glutes. It’s like a squat, but with a purpose along with generating spikes in TESTOSTERONE!!!

Real-world application? Sledgehammer training builds the kind of power you need to dominate in sports, manual labor, or any situation where raw strength is king. Wrestlers, fighters, and strongmen have known this for years—now it’s time to take your place among them.

Benefit #2: Cardio That Doesn’t Suck

Time To Face Reality: Running on a treadmill feels like a hamster wheel for your soul. Sledgehammer training, on the other hand, is cardio with glorious purpose. A few minutes of high-intensity swings will have your heart pounding, lungs burning, and sweat pouring. It’s HIIT (High-Intensity Interval Training) on steroids, torching calories and boosting your cardiovascular endurance without the monotony.

Studies show that high-intensity, full-body movements like sledgehammer swings can burn up to 400-700 calories per hour, depending on intensity, while improving your VO2 max—your body’s ability to use oxygen efficiently. Plus, it’s fun as hell. You’re not just exercising; you’re unleashing fury on a tire. That’s the kind of cardio that builds men, not drones. 

Benefit #3: Mental Fortitude Forged in Fire

Sledgehammer training isn’t just physical—it’s a mental powerhouse. Every swing DEMANDS focus, intent, and grit. You can’t phone it in. You can’t half-ass a swing. Each strike forces you to confront your limits and push past them with a vengeance. Over time, this builds a mindset that thrives under pressure.

In a world full of distractions and other crazy shit, sledgehammer training is a reminder to show up and dominate. It’s you against the hammer, the tire, and your own doubts. When you walk away from a session, drenched in sweat and buzzing with endorphins, you’re not just stronger—you’re unbreakable.

Benefit #4: Versatility and Accessibility

You don’t need a fancy gym or a $5,000 machine to train like a beast. All you need is a sledgehammer (8-20 lbs, maybe even more depending on your level), a tire (free from any tire shop) or have one cut and get a solid quality from Stronger Grip, and some open space. No tire? Swing it like a Mace. No space? Adapt and overcome.

Sledgehammer training is also endlessly versatile. You can:

- Mix up grips (overhand, underhand, or choke up) to hit different muscles.

- Vary tempo (slow and heavy or fast and explosive) for strength or conditioning. (Like the Stronger Grip Tactical Sledgehammer)

- Combine swings with bodyweight moves like push-ups or burpees for a bad ass hormone boosting circuit.

- Train unilaterally (one-handed swings) to fix imbalances and build coordination.

It’s a workout you can take anywhere, from your backyard to a park. Getting the results that will make you proud.

Benefit #5: Injury Prevention and Joint Health

Unlike repetitive, high-impact exercises like distance running, sledgehammer training is surprisingly joint-friendly when done with proper form. The tire absorbs the impact, sparing your wrists, elbows, and shoulders from the jarring stress of extremely heavy barbell lifts. The dynamic, multi-planar movements also improve mobility and stability, reducing your risk of injury in other activities.

Not to mention, the constant engagement of your core and stabilizing muscles builds a body that’s not just strong but resilient. You’re not training for the gym—you’re training for life.

How to Get Started: Unleash Your Inner God or Goddess

Ready to swing? Here’s how to dive into sledgehammer training like a true warrior:

1. Get Your Gear:

    Pick a sledgehammer (start with 8-12 lbs if you’re new, 16-20 lbs if you’re seasoned, anything higher and with control, you're a very ambitious beast).

    Find a tire (check local tire shops or junkyards—they’re often free). If you want to get a half tire that is of fine quality, check this out.

   Optional: Gloves to protect your hands, though calluses are a badge of honor. 

2. Master the Basics:

   Stance: Feet shoulder-width apart, knees slightly bent, core braced. If you feel more comfortable and stable with a bit of a wide stance, use it but be careful. I use a wider stance but be sure to have solid posture.

   Grip: Dominant hand near the end of the handle, non-dominant hand closer to the head for control.

   Swing: Drive through your legs, rotate your hips, and bring the hammer down with force. Follow through like you’re splitting the earth.

   Form Tip: Keep your back straight as best as you can and let your legs and core do the work. Don’t hunch or over-rely on your arms. If it's a heavier hammer (25-30+) use good technique when lifting to solidify the thrust down.

3. Progress: Increase hammer weight, swing volume, or circuit intensity as you get stronger. Track your swings and aim to beat some numbers.

Why Sledgehammer Training is one of the Ultimate Power Moves

In a world obsessed with shortcuts and flashy trends, sledgehammer training is a return to what’s real. It’s raw, it’s primal, and it’s effective. You’re not just building muscle—you’re forging strength, resilience, and a mindset that carries over into every challenge life throws at you.

So, grab that hammer, find a tire, and start swinging. Let every strike be a reminder that you’re not here to blend in—you’re here to dominate. The world doesn’t reward the timid. It bows to those who wield the hammer with unrelenting might.

Unleash the beast. Swing hard. Live harder. Be amazingly awesome

Note: Always consult a professional before starting a new training regimen, especially if you have pre-existing injuries. Train smart, train hard.

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