What Can Be Looked Into & How To Spot Certain People

 Good morning. Not feeling my best but doing what's possible today. Here's something that ran through my head.....

A man of fitness and exercise is meant to encourage, teach with self respect and practice with firmness and help create opportunities. It's all great until you find out that person barely does any of those things at all and is nothing more than a self absorbed POS human being (which is putting it mildly) that shows more of treating people like dirt, teaches you how to manipulate and practices biased methods that ultimately wants you to believe it's their way or the highway.

I've seen guys in the industry like that and it truly is heartbreaking and fucked up they're like that. A lot of the time, they don't even talk about fitness at all, they act like spoiled rotten children with Sociopathic Tendencies and formulate some sick and twisted outlook on others, especially women and those that are doing their best to get their life together. They treat women like garbage and try to teach men how to be assholes.

Fitness is a constant journey of self discovery and learning from others in order to benefit you. Sure people need to make a living selling a few books here and there but most, If any, of those books are nothing special yet some fitness "gurus" treat them like if you don't buy their product(s), you're a loser. That's manipulation and guilt tripping.

The idea is to give people insights to what you bring to the table, not what the customer can do for you. Some guys charge decent prices for courses, others charge an arm, a leg and eyeballs in order to satisfy their bank account and many are gullible to fall for it. They're not really in it to help others get fit, they're in it to keep the dough rolling in. However, some are worth the price to train with or a course that changes someone but that's extremely few and far between. I know of maybe 10 people who are worth the price of badass training and courses, all of them are humble, encouraging and good people with little to no ego that are successful. 

The ones that are in it for the money, in the end are nothing more than greedy dickheads who act like God's gift to the fitness industry when hardly anyone with any credibility knows who they are. Shit I've brought up a few names to people I know who have great knowledge of other trainers and fitness entrepreneurs and not one has heard of or even cares about those names I bring up. Tells you a lot about those greedy money guys. 

In reality, a course is a course, it's not the Holy Grail of anything but it can do something for an individual that leads them down a path that has beautiful and amazing intentions. The opposite of that would be manipulating others to buy something that doesn't do much but has this false advertisement and doesn't bring Jack shit to bringing people down a noble path. Be careful who you look into. 

There are lessons in everything. What can you learn and find out? Be amazingly awesome guys and have a beautiful morning or afternoon or evening wherever you are.

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Science Says 40% Of Men Over 45 Have Low Testosterone—Are You One Of Them?

 "Every man on Earth should be taking this... Best supplement I've taken in life...EVER!!!! I never want to be without this." - Michael M.

Strong words from a great customer about Tongkat Ali...

But here's the thing...

🚨 Michael is DEAD WRONG!

And I'll give you a rundown as to why in a second...

The truth is, men shouldn't NEED testosterone boosters. Under ideal conditions, our bodies should be able to produce plenty of T naturally well into our later years.

Here’s Some Crazy Reality We Are Facing

About 40% of men at 45+ have clinically low testosterone. (Journal of Clinical Endocrinology & Metabolism)

Why is that? Because modern life is waging an all-out war on our manhood guys:

✗ Endocrine-disrupting chemicals in everything from our shampoo to even food containers

✗Nutrient-depleted soil and processed foods

✗ Chronic stress and sleep deprivation

✗ Sedentary lifestyle (yes, even if you hit the gym)

The body is under attack from every direction and the signs are probably already showing up as:

Stubborn belly fat that won't budge

Fatigue (even after a full night's sleep) 

Loss Of Muscle despite working out

Brain fog and trouble focusing

Mood swings and being more irritable 

Decreased "oomph" in the bedroom

This is why Michael was wrong - we shouldn't NEED testosterone support...

But in 2025? We absolutely do.

That's why I'm sharing a very powerful and potent solution that I know of: Pure, wildcrafted Tongkat Ali

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Lower SHBG (the protein that "locks up" your testosterone)

Naturally increase free testosterone levels

Enhance strength and muscle mass

Improve mood and mental clarity

Support healthy libido and performance

But don't take my word into account. Many customers at LEH swear by it and have gotten results that are unbelievable. Find out for yourself and be amazingly awesome as you become the man you were meant to be. 

A Conditioning Mixer

 You do various things to stay in shape not just because you're dedicated to it but also it's important to keep things fresh and interesting. Yesterday, I got a great workout in where I mixed in DDP Yoga + The Dopa Band Deck Of Cards Workout to work on not just cardio but adding in core strength, flexibility and mobility to aid in the development or maintaining of muscular endurance and explosiveness. 

You've seen what I wrote about DDP Yoga and how beneficial it is but it goes beyond the benefits, it's about training to feel alive and to be a part of something that is for you. Mixing methods together can have an interesting impact especially if it keeps you on your toes and raises your awareness of what's to come. That's what keeps me going and what I can do to maintain my health. 

Fitness is a journey, you never know where you'll end up. You can do the same exercises consistently but you can always mix them up or do variations that makes things harder or easier. It's up to you but don't forget that you are the one having the journey, it's yours and no one else's. You can look fit but appearances don't always show the whole story, it's internally that really shows. Not saying you shouldn't strive to look better, that's always a perk but don't mistake looks for what goes in your body. Are your organs healthy? Are you prone to injuries? Are you aware of when your body has had enough? These are things that are important to look into. 

As we get older, looks may not always be the biggest priority. It's about preserving the health of our muscles, joints, organs and getting the most out of what's possible. Some people get better as time goes on and can go with a vengeance, others need more time to understand what they can do and learn how to properly work things. Everybody has something going on whether they're starting out or not.

I'm a big believer in conditioning more than having big muscles and making myself look like a model. I sure as hell ain't no model and don't look like I should be on the cover of anything but I do love what I do and know that I can go and be able to do things consistently without getting hurt. I put things together to build myself from the inside, not just what the results show on the outside. Dedicate yourself to the practice, not always the destination. 

My training is not your journey, there are things I do some people don't like or think they're "gay" or dumb shit like that, so what? I'm not in competition with anybody and I do things according to what makes me happy and gives me purpose to share with the world. Create your workouts to get the most out of your goals, dedicate yourself to what keeps you going and gives you purpose. It's not your job to please or do things that others think you should do, practice the art, not the dogmatic approaches. Be in control of your fitness, be in control of your destiny and be in control in how you move forward. Mix it up from time to time but always look to the horizon. 

Be amazingly awesome and know that everything the light touches in your journey is your kingdom (to paraphrase Mufasa...RIP James Earl Jones) and know that you have opportunities to make changes, maintain and/or build something new that is within your reach. Don't just live to be fit, be fit to live. 

So Nice, Did It Twice

 Get your mind out of the gutter, what is wrong with you?.....

For real though, being in shape isn't just a necessity, it's part of maintaining a good quality of life that keeps you on your toes, keeps you young and brings you amazing benefits. With my recent stints with the Dopa Band, testing out exercises and doing my 500 Rep Deck Of Cards Training, thought I'd spice things up. Thought I'd take a page out of Karl Gotch.

His idea of decks of cards training to maintain extreme conditioning was to do a full deck twice in a row. Doing this consistently with Hindu Push-ups, Hindu Squats, Jumpers & Half Moon Push-ups, it was painfully obvious that this was one of the reasons why the man didn't know the word tired or fatigued on the mat. He was just a beast and can hold his own with practically anyone. Gave this idea a shot with the Band.

The other day, I tested myself with the following exercises for the workout...

Chest Flys

Wave Pulls

Uppercut To Squats

Ski Jumps

Propellers

I really wanted to test myself with this and see what I can do. Did the workout doing a full deck twice in a row in under 45 min. (43:55 to be exact). It wasn't so much the difficulty of the exercises, it was to keep going while maintaining good breath control and focus. This was a total of 1000 reps which isn't always easy to do. The idea wasn't to tire myself out, it was to keep a good level of cardio while keeping the joints safe and the muscles worked to be stable for muscular endurance, durability, flexibility and lasting strength. 

That's the great thing about these bands, they don't strain the joints and can increase or decrease the level of resistance just by positioning how the band is stretched, the longer you stretch it, the harder it is. It's important to be at comfortable levels of resistance to not only work the muscles but not have it be so loose either that it doesn't do anything. Which is why I enjoy it so much.

I love maintaining my conditioning that it keeps things intact and don't need to go as hardcore but have the ability to keep going. The 500 Rep workouts give a variety of exercises to do so there's always something to do. At times I'll do Chest & Back stuff for the upper body, other times do the arms, for the legs I like to do squats and jumps so those can vary with the uppercut to squat combo and ski jumps to Hindu Squats and Jumpers where unlike swinging the arms, you're pulling the band slightly to smooth out the swing which takes a bit of focus and balance to be in control of the speed and rhythm. 

Full body workouts in a short amount of time is key. I'm not trying to keep up with these wrestlers who use them, I can't and there's no way I can maintain that level of intensity at 40 and not be injured. Got to go at your own pace and focus on what benefits you. Conditioning may be your greatest asset whether you're an athlete or not but it's important to keep your joints healthy as well in order to keep things flowing with the body. So nice, it's fun to do it twice.

Be amazingly awesome and as always don't forget to use my discount code to get 10% OFF your order with the bands using POWERANDMIGHT at checkout.   

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Variety With The 500 Rep Dopa Band Deck Of Cards Workout

 That's quite a mouthful. Best thing I can come up with at the top of my head. Been killing it with the Deck Of Cards Workouts with the Dopa Band, working on exercises involving a push, pull, squat and jump exercises that can be done in a variety of ways. Most workouts is either a chest press or fly exercise, wave pulls, uppercut to squat combo and ski jumps. All are awesome to maintain conditioning and explosiveness but one workout I decided to give a go that actually got me more winded than usual but managed to do the deck.....

The two lower body exercises were the ones that were tricky cause I also had to control the swing of my arms as I squatted and jumping into a squat with the band. They were Hindu Squats & Hindu Jumping Squats variations that hit not only the legs but the shoulders as well. They were tough but I kept at it.

Workouts like these are some of the reasons I love conditioning and getting the most out of the simple things. That's also one of the many perks with the Dopa Bands, you can switch from one exercise to another in the blink of an eye and it doesn't take long to get your ass kicked in a fun way. It helps you find your creative side but will give you feedback if your technique is off. Fitness is about discovery and taking the very best to suit your goals. 

With the Deck Of Cards, it's never the same workout twice, you can do the same exercises but never do them in the same order. When you add variety or switch exercises around, it builds not just knowledge, but learning how to control your body and breathing in each workout. You're learning to expect the unexpected. With great focus and being in the moment, magic happens. Results will come when you at least expected, have more energy, lasting strength, better coordination and insane durability. 

Get your hands on these bands and harness the ability to enhance your own fitness or even get better at your sport, you have many options. Be amazingly awesome and keep killing it. Don't forget to use my Discount Code POWERANDMIGHT to get 10% OFF. Who doesn't like saving a few bucks?

Playing The Animal Dice Game Again

 Always come back to it at some point or another. It's just fun as hell and doesn't take up a ton of time. A good 15-30 minutes and most would be smoked. If you're not used to it, start with beginner versions of the animals and build your strength and balance from there. Wrote about this workout many times in the past because it's that valuable and can do wonders for your health. 

For those that don't know, what's called the Animal Dice Game is very simple.....

Roll a dice for an animal 

Roll a second time for Steps or Distance 

Repeat until you're done.

You can create all sorts of games with this. You can do games of Tag, Races, Relays, Tournaments, Sports Conditioning, Upper or Lower Body Workouts, whatever works for you. Been playing with this off and on since 2008 and have taught it when I was in college and have taught it to friends, family and others. Played this game with one of my nieces at the park. Rolled for an animal and we'd play tag. Did it until she got tired. She loved it.

Fitness sometimes can feel rigid and strict. You're supposed to follow these rules and stick to this or that and if you commit one little sin of a program, you're a loser and have no ambition. Dude, this isn't fucking prison LOL or a bootcamp. This type of training makes you feel like a kid again from a bygone era in your life where you get to live out being your favorite animal and having a good time. You didn't have to think about getting in shape or WORKING OUT!!! You just played. 

It doesn't matter if you do Steps/Reps or an amount of distance with this type of program, what matters is you learn the fundamentals, learn how the games go and have at it. Do what you can and get amazing benefits. I like to do it for conditioning purposes and keep my brain active. Practicing balance is another great benefit cause if you can handle your bodyweight in awkward positions, imagine being able to move without pain and do things like going up a flight of stairs easily, bend down without injuring your back, keep up with kids or grandkids, perform better in sports, barely ever get tired and minimize the chances of osteoporosis.

"One of the most difficult tasks men can perform, however much others may despise it, is the invention of good games." – Carl Jung  

Games showcase the mighty tasks of what we can accomplish while the concept of having fun marks the inner child in all of us. We don't have to do them perfectly, we just do them with enthusiasm and imagination. 

Have a great time and get fit while at it. Getting fit is an adventure, make it worth while and the results will come when you least expect them. Be amazingly awesome. Be wild, be an animal. 

500 Rep Deck Of Cards Workout With Dopamineo Bands

 Working on your conditioning is one of the best things a person can do for their health. The ability to last as long as needed whether for sports or for daily life is a gift as well as a necessity. There are a variety of ways to make it happen, while some methods can seem boring, others can be very interesting especially if you use specific things that can target various muscle groups in the blink of an eye. Dopamineo Bands are one of those things.

Some of the best wrestlers in the world train with these bands to keep their skills up and enhance their cardio to last in as many matches as they can. There's a reason why several wrestlers in the UFC like Khabib didn't know the word tired. The man was a machine and outlasted many opponents. These bands provide a level of resistance that takes stamina and long lasting strength into space where it may seem endless. It doesn't take a ton of time to train with these so no need to go as long as a marathon. 

Since September of 2023, off and on, I've used this band to amplify my own cardio and keep me in shape for whatever lies ahead of me. Done many workouts from circuits to HIIT to just a quick and simple session. Every time I put my hands on it, I feel like I'm learning from the most conditioned athletes in history and trying out various exercises at different speeds and technique. 

I took an idea from my own workouts using a deck of cards and wanted to see what it would be like to do it with the Band. Consists of 5 Exercises (Push, Pull, Squat, Jump & The Propeller Exercise) and do 500 Total Reps going through the deck. It's intense and simple. It's not easy and sure AF isn't for the weak at heart. It can be done as warm up for athletes, a post-practice cool down or it can be on its own and focusing on targeting areas you want to be better conditioned in. Here is how it goes.....

Hearts: Push Exercise (e.g Chest Press)

Diamonds: Pull Exercise (e.g Chest Pull Waves)

Spades: Squats (e.g Uppercut To Squat)

Clubs: Jump Exercise (e.g Ski Jumps)

2-10 As Is

K/Q/J Is 10 Reps

Aces Are 16 Reps

Jokers Are 50 Propellers

This particular workout hits many muscle groups that keep you on your toes. Focus on technique, let the speed come naturally (you're not trying to break world records here) and pay attention to your breathing. You can start with a few cards and work your way up over time or you can go through the whole deck and take breaks periodically and each workout you reduce rest time until you can get through with very little rest other than flipping a card and adjusting the exercise. If you ever wanted to experience what a wrestler or fighter may feel during intense training and not be a competitive athlete, this is pretty damn close. This is also a way to get fit without all the hassles of gym training and getting a good session in 15-30 minutes depending on how long it takes you to finish. 

Have fun with this one and let me know how it goes for you, love to hear your feedback from this workout. Be amazingly awesome and keep killing it in 2025. Save a few bucks using my Discount Code POWERANDMIGHT to get 10% OFF. 

High Rep Grip Training

 In my last post, I wrote about the pros and cons to High Rep Training. That was more on the lines of Bodyweight Training but it still goes along with weights and other things. What about Grip Work? Just like with anything else, it's important to look at what could be useful and what could be harmful.

When it comes down to it, High Rep Grip Work can go either way and depending on your fitness levels, previous injuries or if you've ever suffered from Elbow Tendonitis, Carpal Tunnel, Wrist Problems or whatever, be mindful about what you're getting into and how to handle stress with Hand and Finger Exercises. Certain things aren't meant for some people because of old injuries and what have you but if you can adapt and learn certain protocols, it's possible to be able to train the hands efficiently.

I first got into grip work when I was bending steel, tearing phonebooks and levering sledgehammers because in order to perform these things, my hands needed to not just be strong, but also supple and flexible along with making sure the tendons and ligaments were healthy. I did some high rep training for them and also just in general because back in high school I did have problems in my elbows and hands from throwing shot put & discus and didn't take care of them the way I should have. If I knew then what I know now or even in my 20's, I probably could've gone further with the throws. 

When people talk about high rep training, most would say to train doing lots of reps in a single set and continuing for a period of time. My style really is by the totals, not always single set numbers. Yes I can do certain things at 100 reps or more in a row but some exercises or numbers become mind numbing and wondering if it it's really doing anything? Stimulating the muscles or smaller muscles is more important than just an arbitrary number and most numbers I go after these days are really no more than 25-50 depending on the exercise. 

For my grip training, I focus on health and doing enough to really tackle things. One of my favorite courses I do for my hands is what's called Finger Gymnastics by Garin Bader. I've written about this in previous years but for someone who's new to the understanding, I'll do my best to give you an idea....

Finger Gymnastics is based on the principles and simplicity of Garin's training system that kept him in good shape for the things he does. He's a magician that also performs incredible stunts along with playing several instruments including the Piano which he is famous in his field for. The way he performs with his hands is a sight to see and his grip strength is awesome. I've felt it myself when he trained me for a time back in 2010 when I visited him at his Vegas home. He takes simple finger and hand exercises and utilizes implements and mental techniques to create a style that gives a person the strength, suppleness, flexibility, durability and other attributes to do things in everyday life or even as an entertainer such as a musician, performer in cirque du soleil, dancing and other things. It's a great course that everybody should have in their arsenal and I don't say that for a lot of things.

Totaling in high numbers has its perks but can also have its drawbacks if you're not careful and overwhelm the muscles and the things holding you together. I recently got this Hand Training system called Alpha Gripz where it has three levels of Doughnut shaped hand grippers and Finger Bands to work the Extensor muscles or the back of the Forearm. Already done workouts where I did up to 400+ reps in a single session going back and forth with the grippers and extensors. Kept it to about 25-50 reps and they're not too difficult but they're not easy either. Working more on the lines of building greater dexterity in my right hand because for nearly 40 years of my life, I've had nerve damage due to the meningitis, so it's a continuation of that long journey. I can't open my hand on my right hand fully with even the Level 1 Extensors because of the 4th and 5th fingers having no dexterity. I can't move most of my fingers in that hand individually so I have to adjust. 

If all you do is open and close for countless reps without having any stimulation, there's not a whole lot you're getting out of it, sure it's better than nothing but in order for the hands to be effectively strong and supple, there's more digging than you normally go towards. With certain focus, you can build strong hands that not only can have a crushing grip, but also have a greater delicate feel to them. Think of a Barber who uses scissors like they're electric, build that up over a period of time, that man has some insanely strong and supple fingers. How about a farmer that carries buckets or milks the cow, all that holding, tugging and pulling builds incredibly powerful hands. 

Use exercises that give you great benefit and build up a total, not just how many you can do in one shot. Strong hands have built foundations, supple fingers have written masterpieces, thrown 100 mph fastballs, played guitars with such accuracy and precision, bent steel, lifted heavy weights and can be so powerful, a fighter can have trouble getting out of a hold. The hands are the tools that have created, destroyed, fought, made peace and strengthened societies since the dawn of man. Don't just be a handful, be mindful as well. 

Be amazingly awesome and keep your hands healthy everyone.   

Pros And Cons Of High Volume Training

 Depending on your goals, high volume work can be beneficial and have you building a solid physique. There's nothing particularly wrong with doing workouts that go high up in reps but there are drawbacks just like anything else. High Volume can be time consuming even if you do them throughout the day so it's important to be wise with what you're willing to do. 

Bodyweight exercises are specifically more geared to high volume training since you're using nothing more than yourself as resistance. Doing exercises like Squats, Push-Ups, Sit-Ups, Lunges and others work well for this and they can be done anywhere, anytime. Two distinctive athletes that did well with High Volume in this manner was the Great Gama & Herschel Walker, both excelling in their chosen sports of Wrestling & Football. They were doing repetitions well into the thousands almost daily and had success in that manner. The drawback to this is, not everyone can do thousands of reps everyday and they've got lives that do take up some of their time like work, kids, all kinds of things. These 2 men lived on training and were practicing stuff all the time so when it came to their conditioning, they had to maintain that elite level and not do a whole lot of anything else.

When it comes to weight training, this was more along the lines of bodybuilding from guys like Arnold, Lee Haney, Lou Ferrigno, Robbie Robinson and others who trained more than 3 hours a day along with their diet, maintaining steroid cycles, recovering and other things. For a regular guy, it's not the most ideal but if it helps them and they make that kind of commitment, it can work well in their favor. It takes a different mindset to train this way. Wrestlers are known well for their conditioning and doing rep after rep of calisthenics, weight training, drills and other forms in order to take on incredible extremes. Dan Gable was a master at this and during his coaching career, he pushed athletes in ways that other colleges didn't have. It's the reason he won 15 NCAA Championships as a coach and dominated college wrestling with fierce competitiveness. High Volume work does work in ways we can't imagine.

The cons to doing high volume work in many cases is the risk factor of injury. The more you do, the greater the risk. The other thing is that some who do high volume, aren't always in control of the movements themselves. They tend to screw the form and be explosive which has its own pros and cons but in this case, if you do too many reps that aren't complimentary to the movement, you can cause some serious damage. Doing a thousand squats and push-ups a day can work for a while and some people can get away with it but others have had joint problems, muscle tears, bad knees and shoulder issues due to high volume work. It can take a toll especially if you can't recover enough and you keep doing it over time. Some people go to extremes and think they're fit enough to withstand certain levels of stress. Doing exercises like Burpees in the hundreds is far from anything beneficial other than making some kind of record. There's no value in it that can have you sustain a good quality of life. The exercise itself is very exhausting and works many muscle groups at the same time and has a higher risk factor for damaging joints. Now if you were to do this exercise a couple times a week using intervals that are reasonable, that's more beneficial and less daunting plus there's better form of recovery.

It is important to be wise in order to make high volume work well for you. I do it with exercises like Step Ups, Circuit Training and using the Chest Expander but I don't go so far as to do them for so long its going to burn me out or hurt me which I've learned the hard way. It's not worth your health to do high volume to impress anybody or think you can train the same way as a pro athlete or an Olympian. They go through rigors of training you don't see in the magazines or on the news or sports channels, it's hours upon hours of countless repetition in order to perfect the craft, the majority cannot do this especially for years on end. Be mindful in how you go about it and listen to your body. Some days, you won't always have it and pushing so hard in order to prove something becomes ego training instead of practicality and sustainability. 

The pros of high volume in my opinion is that they can give levels of conditioning and endurance that would put you above many and with the right recovery and having good joint health, it can get you into incredible shape and do things that many can't. Strength lasts longer and you're going that extra mile making things happen. It's just a different level of training, that's all it truly is when you look at the big picture. Many can go long and do well with it but it's not for everyone and that's ok. You do what works best for you and makes you successful. If it's high volume, awesome and keep killing it but don't make it a dogmatic approach and tell people that's the only way to train, that's a sales pitch and more about ego than anything else. 

Updated The Chest Expander

 It was time to toss out one apparatus and get an upgraded model. I've had my Chest Expander since about 2006-2007 and in that time, did many workouts, snapped a few bands here and there and built some solid strength with it. It has been wearing down recently and there was noticeable damage to it. I decided to get the updated model and see what I can do with it. 

Got it yesterday and tested it out. It was so worth getting this fucker because the lock in mechanism kept the bands way more in tact and the handles are longer than the previous version. Because of the better features, it felt more comfortable to handle and I actually felt stronger doing the pulls. With the other expander, I could pull 140 lbs pretty well for 10 reps but start shaking a bit around the 8th rep, with this new one, 12 felt solid and a hell of a lot more stable. 

I love Strand Pulling, it's one of my favorite methods for building strength and developing powerful shoulders. I've tested myself with various amounts of resistance and gotten pretty good around 150-160 lbs. and hit 200 with some exercises but not the gold standard ones like the Hands In Chest Pull. Strongman Kevin Wikse has legitimately pulled 220 lbs resistance in the chest pull. I wanted to see how far I've come and what I was capable of. I filmed a few exercises and they're up on youtube (there's a chest expander playlist I have on there). With the old model, I've now pulled 210 lbs Resistance in an exercise called the Hands Out Downward Pull Behind The Back which I managed 5 reps so that was awesome.

I wanted to take it to the next level and test my strength with the Gold Standard Pull Into The Chest at 210 lbs Resistance. This would put me 10 lbs shy of Kevin's Pull and he's one of the legit strongest men on this planet. I was nervous as hell but you never know until you do it and if you know the type of strength it takes to do this, you know this is not something to be taken lightly. I did and filmed it as proof so you won't just take my word for it. It was incredibly exciting and to put it in perspective, I didn't think in my 20's this was possible because I've seen strong dudes much better than me at this do this so for me it was a pipe dream. In my 30's, I figured it wasn't a priority and it wasn't going to be in the cards for me. At 40, maybe give this a chance, the chances of me pulling it off (pun intended) was not only slim but close to impossible in that specific exercise so what do I have to lose? This was one of the coolest moments in my life of Physical Culture and I hope I've honored those of the past in this method. 

It's a different kind of strength compared to weights and bodyweight training for sure but if you look back on the history of this method of training from the Spring Loaders to the modern day of Resistance Bands, the Chest Expander has been used by some of the strongest and built men in that time from Earl Liederman to John Grimek, Lou Thesz and all the way up to guys like Kevin Wikse, Bud Jeffries, Jon Hinds and others. It is one of the best tools for building incredible strength in the upper body and can build some serious muscle that is functional for the real world, not just in the gym. Never underestimate something like this. 

Give this bad ass piece of equipment a chance, you can take it anywhere because it's so light and small enough to fit in a bag to travel with. Switch to various exercises in seconds and adjust the bands easily. Be amazingly awesome and keep killing it you guys. 

All Hands On Deck: Another Look At Step Ups And Squats

 Training the legs can be done in a variety of ways and some of the best exercises don't always involve weights. Working them with weights have their place and many people have been successful at it. Some of us just go in a different direction in how we keep them going as we move along through life.

As you know, I'm a big advocate for Step Ups and how they are one of the best exercises for the legs you can do. They're not superior to other exercises like squats or lunges but they're also not to be underestimated either. They have a way of creeping up on you and they can be a challenging with the way you can go about it. Some of the best athletes in the world have done them from wrestlers to baseball players and others. Bob Backlund made them a huge piece of his training to the point where he can go as long as he wanted, he was just that crazy. Other wrestlers like William Regal did them and even the real Suplex Machine Taz taught them to his students at his school many years ago (he has it on film). 

When it comes to squats, they're awesome in their own right. Hindu Squats were the exercise that helped me get back into shape after my accident but you already know that chestnut by now. The only time I really do them now is when I do my deck of cards workout with the Step Ups and the numbers vary. They're not a huge part of my training where there are some exercises I find better for me but the squats do hold a place in my heart and when I do them, they're firing. When combined with Step Ups, it's a recipe for some killer leg conditioning, there's no way around that and if anyone says different hasn't fully understood the magnitude of them.

My deck of cards workouts for the legs is combining these two powerhouses to the point where on average these days I'll do 500 Step Ups & 250 Squats respectively and that's within roughly 30 minutes, maybe a little longer but I do the whole deck and it's an incredible feeling afterwards. It's conditioning that matters and utilizing both unilateral and bilateral movements together to form incredible stamina and strength. Training this way is fun, challenging and although you reach the same destination, you never take the same road twice when you do the cards. 

Card Workouts have been around for decades, maybe longer and if anyone truly made that with the best of intentions was Karl Gotch and his system of Squats & Push-Ups. Hell, I've done enough of them to where I did 400 Squats & 250 Push-ups on several occasions, it's brutal. Long ass time since I've done it that way and who knows, one day I may do it again, never say never. The point here is, You want to get the best out of your training and make strides to get a little better but also keep yourself healthy. It's not easy by any stretch and it's not meant to be but you do what is possible and expand on it. You can do it everyday if you want or do it a few times a week, it's up to you but you progress to what your body is able to handle. If you need to back off of it, do so and when you're ready, get back at it. You got this.

When you do the workouts with the cards, start with as many cards as you can possibly do. If you can do the whole deck on the first try, that's awesome, you're ahead of the curve, but not everybody is able to do that. Even I had to build up to it and once I did, it felt glorious. A deck of cards can be deceiving and it will kick your ass. It's one thing to do one exercise for the legs in this manner, it's another when you add one more to it and it's all legs. Be humble and don't think it's just a workout to weez on by, it'll make you think twice and it'll put you down for the count if you don't pay attention. 

Take a shot at it, you never know what you're capable of and it's a unique way of training the body that has incredible perks and benefits. Keep being amazingly awesome and kill it in your own training.    

Upper One Day Lower The Next

 The fun thing about training is the experimenting and seeing what comes out of it. Being an advocate for Isometrics especially Overcoming, it is a method that not only strengthens the tendons and ligaments but also enhances the quality of life as you move through ranges of motion. Yeah sure you're hitting various angles in a single point but as you strengthen those single points that leads to greater range of motion later on, it puts another perspective into play. 

A good routine that helps build that strength can be done almost in a split style; doing various muscle groups on certain days or you can work on doing Upper Body one day and then Lower Body the next. The possibilities are endless. Working on certain muscle groups can help find your weak points from another point of view and hit the muscles hard without spending a ton of time. Although I prefer the 7-12 Second contraction method, you can vary the intensity and length of time however you like or what gives you the most benefit. That's the true secret is what helps you move forward and have a wealth of knowledge that puts you in the driver seat instead of being the passenger. 

Having an upper and lower body split routine can be beneficial because you can hit muscles hard and then rest them while working on the others. You can even make a point of working on say shoulders and chest on let's say Monday, Legs on Tuesday, Back & Arms on Wednesday and Legs again on Thursday. You can then have the option of taking a "rest" day and do some casual stuff or repeat the program, it's up to you. Just remember to pay attention to your body and get a feel for it, you don't want to go into overkill mode. If you need a break, take it, your body, your choice. 

Isometrics in my eyes and in many, is one of the most underrated methods of strength training for a reason. It's not glamorous nor is it easy but it also doesn't sell a whole lot cause all it looks like to the untrained eye is just a hold for a few seconds or longer. Looks too simple and people shrug it off. It's simple but even the most basic holds can test your strength and even show your weaknesses almost immediately. When you utilize Isometrics into a routine, it can make you faster, lift with greater efficiency and hit spots you may be lacking at. It's more than just a stand-alone or add on, it's a next level style of work that gives you tools that bring you into another realm of strength. The type of strength that means something, life saving, the difference between winning and losing, the way you shake a person's hand, your performance in sports and combat. It is an essential part of physical fitness that can't be ignored. 

Learn the value of Isometrics and incorporate them into your life, see and feel what you can accomplish. Keep being amazingly awesome.  

12 Push-Ups That Kicked My Ass

Wow, only 12 push-ups. Can't be that great if that's all you can do. Why not? Some people haven't done any either in a long time or ever, everyone starts somewhere and has their own journey. Granted it also depends on the variations you're talking about. Most likely though, some crazed nutcase might think doing only 12 push-ups is pathetic and they should be doing better. Should they?

Now when I say I did only 12 Push-ups, that doesn't mean I did 12 straight through doing regular push-ups. Come on, after all these years, do you think it would be that simple and easy just to say that coming from me? That sounded a little egotistical don't you think? Shiver at the thought of it. No, these 12 Push-ups were spread out in a span of time that is more than meets the eye. Always experimenting with stuff and seeing how to do simple exercises that are still tough to do but effective AF. 

What did I do that only ended up with 12 of them? Well, first off, I did them on my fists so it manifested more into the tendons and ligaments. Second, it was in a timely manner and third, I made a game out of it to really make things interesting. These push-ups were a minute each. Literally, I would hold the top position for 30 seconds and then hold the mid point position for 30 seconds and push back up, that was it. Truth is, it's not as easy as you may think. These really tackled the little muscles and worked my core like crazy, let alone hitting everything else just to be stabilized.

So how did I make a game out of them? So 9 of these were done while I was playing MLB The Show 24 on my PS5. I would do my set, play one full inning and do another minute of the pushup until I did all 9 innings in completion. The other 3 sets were done prior to playing the game. Some innings were shorter than others cause I out quicker and some were longer cause I just kept scoring so it was a nice little rest. Some sets were tougher than others but I held onto them each and every time. Did this the other day.  

You see, exercise doesn't have to be boring or some crazy chore, it can be be an interesting entity whether it's one big workout, or doing stuff throughout the day. It's good to have discipline and a solid mindset to train but at the same time, you want to have fun with it too. It's a hell of a motivator and if you're a gamer, it helps you stay fit while playing your favorite games. Now I wouldn't recommend playing online against other people cause it's unpredictable and if you pause or leave a person stranded while playing, you lose quite a bit of things but that's for another time. 

Fitness is about discovery, experimenting, being consistent and doing what needs to be done but also get to live a life. Keep yourself moving, it can suck at times but we also can't always afford to lose out the important things in life. Find what works for you and get into it. You might be surprised what you could accomplish. This is just another idea to use and mess around with. You can do all sorts of exercises and create weird yet awesome scenarios and still kill it. Be amazingly awesome and GAME ON!!!