Why Matt Schifferle's Overcoming Isometrics Is The Most Bad Ass Cheat Code For Strength

Ladies and gents, welcome, gather ‘round the altar of strength, because today we’re diving into one of my personal favorite courses that’ll make your muscles quake and your nervous system bow in reverence. Matt Schifferle’s Overcoming Isometrics: Isometric Exercises for Building Muscle and Strength isn’t just a book—it’s a manual for developing power, a blueprint, a fucking Excalibur for carving out a physique that screams dominance without ever stepping foot in a gym. If you’re ready to tap into the primal entity dormant in your bones, buckle up—this is gonna be a hell of a ride.  

The Gospel of Isometrics: Strength Without Movement

Let’s cut through the bullshit. The fitness world is a circus of fads—an overwhelming level of "influencers", over the top "gurus", and don’t even get me started on those Youtube Videos where a guy does 1 Pull-Up and acts like he's god's gift to fitness. But amidst the chaos and questionable tactics, Overcoming Isometrics stands like a monolith, unyielding, rooted in the timeless truth that real strength comes from tension, not gimmicks. Schifferle, the mastermind/jedi behind Red Delta Project, doesn’t waste your time with fluff. He delivers a system so potent, it’s like hacking your nervous system to unlock Herculean power.  

Isometrics, for the uninitiated, is the ART of generating maximum muscle tension without movement. Think pushing against an immovable wall, squeezing a strap until your veins pop, or holding a position until your soul screams. It’s not about reps or set schemes—it’s about pure and unadulterated intensity. Schifferle’s approach, specifically overcoming isometrics, takes this to another level. Unlike yielding isometrics (like planks, where you’re fighting gravity), overcoming isometrics pit you against an immovable force—your own body, a doorframe, or a WorldFit IsoTrainer. The result? A neural supercharge that makes every fiber in your body fire like a V8 engine.  

This book isn’t just a guide; it’s a manifesto for those who want to build muscle, forge strength, and defy limitations—whether you’re a grizzled lifter or a 75-year-old vet of Physical Culture reclaiming your vitality. Schifferle’s got no patience for dogmatic approaches, and neither do I. Let’s break down why Overcoming Isometrics is the most badass addition to your training arsenal.  

Why This Book Hits Like a Sledgehammer As If In The Hands Of John Henry

It’s the Ultimate Neural Hack

Schifferle drops a truth bomb: your strength isn’t just about muscle size—it’s about your nervous system’s ability to recruit those muscles. Most workouts—free weights, machines, even calisthenics—only use as much energy as needed to move the load. Overcoming isometrics? They demand EVERYTHING. By pushing or pulling against an immovable object, you’re training your brain to fire every motor unit in your body. It’s like overclocking a computer, except the computer is your goddamn biceps. Readers on Goodreads rave about this. One person, after years of push-ups and squats, said, “A couple weeks in, I am seeing progress that I haven’t seen in years.” That’s not hype—that’s your nervous system waking up and saying, LFG.  

No Gym, Not A Problem

You don’t need a fancy gym membership or a rack of dumbbells to get jacked. Schifferle’s system uses your body, your environment, or cheap tools like straps or an IsoTrainer. Doorframes, countertops, even a sturdy table—your house becomes a fortress of gains. This is perfect for travelers, the busy parents, or the minimalist soldiers of muscle who know real strength, doesn’t need a $5,000 squat rack. A reviewer in their mid-70s, who’d long abandoned heavy weights, picked up this book and started training three times a week. “I already feel physically and mentally better,” they wrote. That’s the power of a system that meets you where you are.  

Injury-Proof Your Gains

Let’s really get real here. If you’re over 30 or 40 (like myself), your body’s probably been through some crazy stuff. Dynamic exercises potentially can be brutal on joints, but isometrics? They’re like a warm hug from a grizzly bear. Schifferle explains how overcoming isometrics let you build strength without risking injury, making them a godsend for older lifters or anyone rehabbing. One reviewer noted, “Isometrics is specifically ideal for older individuals who have various injuries and health issues which make dynamic exercises counterproductive.”  

Practical as AF

Schifferle doesn’t bore you with 300 pages of theory or the history of isometrics (that has come and gone). He gets to the point: how to do it, why it works, and what exercises to start with. The book’s packed with clear illustrations, a 4-step process for building muscle, and a breakdown of muscle chains so you know exactly what you’re targeting. A UK reviewer has said without blinking an eye it's  “Not for those looking for theory or history of isometrics, this book is for people who want a practical guide and just get on and do it.”  

The Mind-Muscle Connection

If you’ve ever watched a powerlifter psych up before a deadlift, you know the mind is the real engine of strength. Schifferle hammers this home with the thunderous force of Thor, emphasizing the mind-muscle connection as the secret sauce of isometrics. By focusing on tension, you’re not just training your body—you’re forging mental toughness. It’s not about looking pretty; it’s about becoming a force of nature.

The Grind Style Calisthenics Vibe

Overcoming Isometrics is part of Schifferle’s Grind Style Calisthenics series, and it’s got that same raw, in your face energy that makes his Red Delta Project YouTube channel a goldmine. He’s not some ivory-tower fitness guru—he’s a dude from Vermont who loves biking, skiing, and Ben & Jerry’s (respect). His approach is rooted in Fitness Independence, the idea that you don’t need to live in a gym or starve yourself to be strong. This book embodies that ethos, giving you tools to train anywhere, anytime, with nothing but your body and a will to dominate.  

On places like Reddit, the bodyweight fitness crowd has been singing Grind Style’s praises. One user, three months into the program, said, “I’m getting a lot out of it… I’ve noticed a big improvement in stability and such.” Another called Schifferle “underrated” and swore by the program’s ability to build strength and muscle. I humbly agree and should be recognized a hell of a lot more. 

The One Critique To Put Into Your Noggin': Keep It Simple, But Not Too Simple

No book’s perfect that's for damn sure and Overcoming Isometrics has one minor flaw. Some readers wanted more scientific depth or detailed programming advice. One wrote, “The book provides very little scientific explanation and very little advice on how to actually program workouts. It’s more of an exercise library.” To be fair, it's a reasonable assumption—if you’re a data nerd or a coach looking for periodization charts, you might need to supplement with other resources. But for most of us? The simplicity is where we thrive. Schifferle gives you the tools and trusts you to wield them. If you need more, his YouTube channel’s got your back.  

How to Wield This Power

So, how do you start? Schifferle lays it out clean:  

Choose Your Weapon Of War: Choose exercises that hit your push, pull, squat, or core chains. Use a strap, a doorframe, or just your own body.  

Max Out Tension: Push or pull against the immovable object for 6-12 seconds, focusing on maximum effort. Rest, repeat.  

Mix It Up: Combine overcoming isometrics with yielding isometrics (like planks) or classic calisthenics for a hybrid workout that’ll leave you feeling like Superman.  

Stay Consistent: 20 minutes, 4-5 times a week, is more than enough for the majority to see gains that’ll shock you like the Emperor's Lightning Strikes on Luke Skywalker.

The book’s got a chapter on Hybrid Isometrics, which is like the cherry on top of the most amazing sundae—a masterclass on blending techniques for ultimate results combining Overcoming & Yielding Isometrics into one beast. Schifferle also includes accessory exercises to target weak spots, so no muscle gets left behind.  

Why This Matters in 2025

In a world obsessed with quick fixes and Instagram filters, Overcoming Isometrics is a rebellion. It’s for those who know strength isn’t bought—it’s built. It’s for the animals who want to train smarter, not harder. And it’s for anyone who’s ever felt stuck, injured, or too damn busy to chase their potential. Schifferle’s book is a reminder that power lies within you, waiting to be unleashed. 

The Verdict: Buy It, Live It, Conquer It

Matt Schifferle’s Overcoming Isometrics is a 5/5 for anyone who wants to get stronger, smarter, and more resilient without the cookie cutter crap. It’s practical, powerful, and perfectly aligned with the raw, unfiltered ethos of Physical Culture.

 Whether you’re a beginner, a seasoned lifter, or a senior looking to reclaim your fire, this book will change how you train. Grab it on Amazon, pair it with Schifferle’s Red Delta Project YouTube vids, and start forging a body that commands respect.  

Now, go push a wall until it begs for mercy. Your inner titan’s waiting.  

Stay mighty, stay gritty, stay unbreakable and be amazingly awesome.

Share this article with friends and fellow maniacs on Social Media.

Shoot me a comment or use the contact form to email me. Be respectful. 

Strength Built On Spikes

The Epic Power of Neuro-Grip Pushup Handles (Power T Push-Up Spikes)

In the realm of bodyweight training, where bad asses forge strength from simplicity, a device that lurked in the shadows and became a tool of Strength Enthusiasts has emerged: the Neuro-Grip Pushup Handles. These unassuming tools, crafted from aeronautics-grade aluminum, are not just equipment—they’re a challenge, a gauntlet thrown at the feet of anyone daring to push their limits. Championed by strongman and Neuro-Mass author Jon Bruney, Neuro-Grips are designed to transform the humble pushup into a crucible of strength, balance, and mental fortitude. The man that invented the tool was Gary Bowes, a Fireman by trade.

The Mythic Origin of Neuro-Grips

Picture a world where pushups, though mighty, have become the norm. The floor is familiar, the movement mastered. Enter Jon Bruney, a titan of strength, who envisioned a tool to shatter complacency. The Neuro-Grip Pushup Handles, introduced by Dragon Door, are no ordinary pushup bars. These solid, one-piece grips, with their anodized finish, are as unforgiving as they are elegant. They’re not here to coddle you—they’re here to test you, to demand precision, and to forge a vice-like grip, a core of steel, and forearms that could crush stone. As for Gary, who created the original design, wanted to take bodyweight training into another realm of strength using a basic element and turning it into a weapon of power that made the tendons and ligaments like steel and the muscles hardened like an iron shield.

Bruney’s philosophy, rooted in his Neuro-Sets—combinations of grinds, isometrics, and explosives—infuses these handles with purpose. They’re not just about doing pushups; they’re about doing them with such intensity that your entire system enters neural overdrive, unlocking strength you didn’t know you possessed. Trust me, just doing a few of these is no easy task, if it was, this tool wouldn't be legendary. See for yourself here.

Why Neuro-Grips Are the Ultimate Challenge

Unlike traditional pushup bars, Neuro-Grips are a beast of their own. Here’s why they stand alone in the pantheon of fitness tools:

Unrelenting Instability: Neuro-Grips are designed to be unforgiving. Their T-shaped design forces you to master balance, engaging your forearms, shoulders, and core in ways a flat floor never could. One wrong move, and you’re kissing the ground (And not like Katy Perry coming back from Space). This instability isn’t a flaw—it’s the point. It demands focus, turning every rep into a battle of mind and muscle.

Extended Range of Motion (ROM): With Neuro-Grips, you can lower your chest below the level of your hands, amplifying the stretch and contraction of your pecs, triceps, and deltoids. This increased ROM makes every pushup more intense, recruiting more muscle fibers and sparking greater gains.

Core and Grip Annihilation: These handles don’t just work your upper body—they obliterate your core and grip. Holding the grips requires constant tension, sculpting your forearms and strengthening your wrists. Your abs and glutes fire to maintain a plank-like stability, making Neuro-Grips a full-body crucible.

Portability and Durability: Crafted from lightweight, aeronautics-grade aluminum, Neuro-Grips are built to withstand the heaviest athletes and the toughest workouts. Toss them in a gym bag or take them to a park—they’re ready for battle anywhere.

A Humbling Experience: Even pushup veterans find themselves humbled. Users report dropping from 50 standard pushups to a mere handful with Neuro-Grips. This isn’t defeat—it’s rebirth. Each rep is a chance to rebuild stronger, sharper, and more disciplined.

The Epic Quest: Mastering Neuro-Grip Pushups

Embarking on the Neuro-Grip journey is not for the faint of heart. It’s a quest that demands preparation, progression, and respect for the tool. Here’s how to conquer it:

Step 1: The Initiation

Start slow. Neuro-Grips are not a toy—they’re a challenge that requires solid pushup form and wrist strength. Begin with planks on your knees, holding the grips for 30 seconds per set. Focus on wrist alignment and core engagement. Progress to full planks when you can hold for three sets without wobbling.

Pro Tip: Practice on a soft surface like a carpet or grass to master bailing out safely. Neuro-Grips don’t forgive sloppy form, and bloody knuckles are a harsh teacher. Happened to me in the beginning many many moons ago.

Step 2: The Grind

Once planks feel steady, move to knee pushups with the grips. Aim for 3 sets of 20 reps, keeping movements controlled. The instability will feel alien, but embrace it. Your forearms will burn, your core will scream, and your focus will sharpen. When knee pushups become manageable, transition to full pushups, starting with low reps (5-10 per set) and building slowly. As of right now, I've managed 15 in one set and 72 total in a workout at 12 sets of 6 reps.

Step 3: The Ascension

As you grow stronger, experiment with variations. Try slow-mo pushups (10 seconds down, 10 seconds up) to maximize time under tension. Incorporate feet-elevated pushups for added intensity or single-leg pushups to crank up the instability. For the bold, explore slow-mo mountain climbers—holding a plank and bringing knees to chest—to torch your midsection. Even I haven't hit step 3, so don't fret about trying to ascend quickly.

Step 4: The Legend

Mastered the basics? Dive into Jon Bruney’s The Neuro-Grip Challenge book for advanced progressions, from shoulder prehab exercises to gravity-defying stunts. Push the boundaries with ramp up the challenge with plyometric pushups or one-arm Neuro-Grip pushups. The only limit is your imagination—and your strength. This is where men become gods. 

Real Warriors, Real Results

Neuro-Grip users are unanimous: these handles are a game-changer. One user, a 280-pound strongman, went from one-minute knuckle pushups to struggling with just four slow Neuro-Grip pushups after four days. “What a challenge!” he exclaimed, praising their ability to humble even the confident. Another, battling osteoarthritis, found Neuro-Grips allowed pain-free strength training, unlike traditional calisthenics.

On forums like StrongFirst and Reddit, enthusiasts share tales of newfound core strength, grip power, and mental resilience. Adrienne Harvey of GiryaGirl.com calls them “unforgiving” yet transformative, urging users to respect their difficulty. Even skeptics admit the grips add variety and intensity, though some prefer rings for safety. It's that hardcore.

Why Neuro-Grips Reign As A Tool Among The Gods

Compared to traditional pushup bars or rings, Neuro-Grips are in a league of their own. Standard pushup bars reduce wrist strain but lack the instability that makes Neuro-Grips so potent. Rings offer similar stabilization work but are slightly less portable and don’t match the grip challenge. Parallettes, while versatile, are bulkier and less focused on pushup-specific intensity. Neuro-Grips are the perfect storm of portability, durability, and unrelenting challenge.

Are You Ready To Take Action?

The Neuro-Grip Pushup Handles are more than equipment—they’re crucible for forging strength, discipline, and resilience. They’re not for everyone, but for those who crave a challenge, they’re a ticket to Olympus. Grab a pair from Dragon Door (back in stock and shipping now!) and start your epic journey. Check out The Neuro-Grip Challenge book for expert guidance, and join the community of warriors pushing the limits of what’s possible.

Are you ready to rewrite your legend? Grip the handles, brace your core, and let the battle commence.

Disclaimer: Always consult a fitness professional before starting a new exercise program, especially with tools as demanding as Neuro-Grips. Start slow, prioritize form, and listen to your body to avoid injury.

Be amazingly awesome and be sure to subscribe so you can get this and upcoming articles in your email.

Share this post with your friends and fellow maniacs on Social Media.

Shoot me a comment or write to me in the contact form. Looking forward to what you say. Please, be respectful. 

Unlock Powers Like A Superhero With Isometrics

Are You Ready To Build Some Insane Strength???

Listen up fellow heathens of Comics & Superheroes! If you’re chasing strength that shakes the earth, power that makes mortals quiver, and a physique carved from the dreams of gods, then strap in. We’re diving deep into the world of isometrics—A secret weapon of superheroes, the forge of unyielding might, and the ultimate test of your mental and physical resolve. This ain’t no fluffy gym bro nonsense. This is powerful, primal, and as real as the sweat on your brow. Let’s break it down....

-What the Hell Are Isometrics, Anyway?

Isometrics are like the Hulk holding up a collapsing building—pure, unrelenting force without movement. You’re pushing, pulling, or holding against an immovable object (or your own body) with max effort, no joint motion, just raw tension. Think of it as flexing so hard you make the universe jealous. Examples? Wall sits that burn like a volcano, plank holds that test your soul, or pressing against a barbell that ain’t budging.

Why does this matter whatsoever? Because isometrics don’t just build muscle—they forge strength at its core, wiring your nervous system to fire like Thor’s hammer. It’s not about reps or sets; it’s about intensity, focus, and dominating the moment in time.

-Why Isometrics Make You a Damn Superhero

Strength That Breaks Chains

Isometrics hit your muscles at specific joint angles, building strength exactly where you need it. Isometrics train your body to generate max force in those positions. Studies show isometric training can boost strength by up to 15-20% in just weeks—faster than traditional lifting in some cases. That’s not theory; that’s science, bro.

Mental Fortitude of a God

Holding a Extremely Intense Effort isometric isn’t just physical—it’s a mental cage match. You’re not counting reps; you’re battling your own doubts, pain, and the urge to quit. Every second you hold that plank or push that wall, you’re forging a mind of steel. Superheroes don’t flinch, and neither will you.

Injury-Proof Like Wolverine

No movement means less wear and tear on your joints. Isometrics strengthen tendons and ligaments without the risk of dynamic lifts gone wrong. Got a bad shoulder? Tweaky knee? Isometrics let you build strength while healing like a mutant. Plus, they improve joint stability, making you a fortress against injury.

-Power Up Anywhere, Anytime

Isometrics don’t need fancy equipment. Push against a wall, grip a towel, or flex your own bodyweight. You can train in a prison cell, a forest, or a fucking spaceship. All you need is your will and something to resist you. That’s superhero-level adaptability.

-Explosive Gains for Explosive Feats

Isometrics supercharge your nervous system, teaching your muscles to fire faster and harder. That’s why athletes like sprinters and martial artists swear by them. Want to punch like Black Panther or leap like Spider-Man? Isometrics build the kind of explosive power that makes jaws drop.

-How Can We Train Like a Superhero with Isometrics?

Alright, you’re hyped up. You’re ready to crush it. Here’s how to weave isometrics into your training like a master of the arts. These are battle-tested holds to make you feel nearly invincible.

1. The Wall of Eternity (Wall Sit)

What: Sit against a wall, thighs parallel to the ground, like you’re holding up a mountain.  

How: Hold for 30-60 seconds (or until your legs scream), max effort. Rest 1 minute. Repeat a few more times if you wish.  

Why: Builds quads of steel and mental grit. Imagine you’re stopping a runaway train.

2. The Plank of Doom**

What: Hold a plank (palms, fists recommended, body straight as a blade, core locked like vibranium.  

How: Max tension for 20-60 seconds. Focus on squeezing every muscle. Rest 1 minute. Go at it a couple more times.  

Why: Forges a core that laughs at punches and stabilizes your entire body.

3. The Unbreakable Push (Isometric Push-Up Hold)**

What: Lower halfway into a push-up and freeze, arms trembling, chest screaming.  

How: Hold 10-30 seconds at max effort. Walk it off for about a minute. Repeat a couple more times. It's a nasty fight like Batman against Bane.

Why: Builds pressing power like you’re shoving a boulder off a cliff.

4. The Grip of Gods (Dead Hang or Towel Grip)**

What: Hang from a bar or crush a towel with both hands like you’re strangling a dragon.  

How: Hold for 20-60 seconds, max grip. Rest 1 minute. Repeat a couple times.  

Why: Forges a grip that crushes steel and shoulders that shrug off mountains.

Pro Tip: Focus on breathing—slow, controlled, like a warrior in battle. Exhale hard to amplify tension. Visualize yourself as unstoppable. This isn’t just exercise; it’s a mindset.

Add isometrics at the end of your workouts to fry your muscles or use them on recovery days to stay sharp without taxing your joints. You’re not just training—you’re building a legacy of strength.

Real-World Superheroes Who Swear by Isometrics

Alexander Zass: The “Iron Samson” used isometrics to bend steel and break chains while a POW. He credited isometric holds for his freakish strength.  

Bruce Lee: The legend used isometric presses to develop his lightning-fast punches and dragon-like physique.  

Gymnasts: Ever seen a gymnast hold a planche? That’s isometrics making them defy gravity.

These titans didn’t mess around, and neither should you. Isometrics are time-tested, battle-proven, and ready to make you a legend.

The Mindset of a Superhero

Here’s the truth: Isometrics aren’t just about muscles. They’re about dominating your limits. Every hold, every push, every second of your full on effort is you saying, “I am stronger than my excuses.” Superheroes don’t wait for permission—they seize power. So when you’re trembling in that plank, when your quads burn in that wall sit, remember: You’re not just training. You’re becoming unstoppable.

Call to Action: Unleash Your Power

Enough jabbering. It’s time to act. Grab a wall, a bar, or just your own body, and start forging strength like a superhero. Share your isometric journey with the world—tag  me on X @powerandmight and show us your grit. Post that bad ass wall sit, that trembling plank, that moment you refused to quit. Avengers...Assemble, one hold at a time.

The world’s waiting. Will you answer the call?

Stay Mighty. Stay Unbreakable. Stay Superhuman. Be Amazingly Awesome

Go Crush It!!! 💪

Supercharge Your Lungs With The O2 Trainer

   

Welcome everyone. 💪 Ready to level up your stamina and dominate your game? Let’s talk about the Bas Rutten O2 Trainer—the ultimate weapon for unlocking BEAST-MODE breathing! 🚀 Crafted by UFC legend Bas Rutten, this bad boy is your ticket to insane endurance, whether you’re a fighter, runner, singer, or just chasing that next-level vitality. Let’s dive in shall we?  

💥 What’s the O2 Trainer?

This isn’t just some gimmicky fitness toy—it’s a scientifically backed respiratory training device designed to strengthen your diaphragm and boost lung capacity. Made from high-quality, latex-free silicone, it’s portable, durable, and ready to roll wherever you go. 🏋️‍♂️ With 16 resistance caps, you can dial up the intensity, forcing your lungs to work harder and smarter. Result? Up to 5X more oxygen intake and stamina that’ll make your competition cry. 😤  

🥊 Why It’s a Game-Changer

Bas Rutten, a three-time Pancrase champ and UFC Hall of Famer, knows stamina is EVERYTHING. He built the O2 Trainer to give you that “never gas out” edge. Here’s why it SLAPS:  

Boosts Endurance FAST: Just 4 mins a day of 30 reps strengthens your breathing muscles. Feel the difference in DAYS! ⚡  

Versatile AF: Use it while running, lifting, biking, or even chilling on the couch. No batteries, no apps—just pure gains. 🛋️  

Fights Fatigue: Trains your body to maximize every breath, delaying that “I’m done” feeling. Perfect for high-altitude challenges or intense sparring sessions. 🏔️  

Helps Asthma Sufferers: Users, who have battled asthma for years, have said it stopped attacks. Talk about life-changing! 🌬️

🦁 How It Works

The O2 Trainer restricts airflow with those slick resistance caps (from 14mm down to 1mm). Smaller hole = harder your lungs hustle. This strengthens your diaphragm and intercostal muscles, so you’re pulling in more oxygen with less effort. It’s like weightlifting for your lungs! 🏋️ Start easy, level up as you get stronger, and watch your performance SOAR into the damn stratosphere. 🚀  

🌟 Real Talk: Who’s It For?

Athletes: Fighters, runners, climbers—anyone needing to outlast the pack.  

Performers: Singers and musicians can hit those high notes with ease. 🎤  

Everyday Heroes: From hikers to desk jockeys, better breathing = better energy.  

Health Warriors: Asthma or heart failure? Users report massive wins (like climbing mountains post-heart failure!). 🏞️

💪 My Take On It

I’ve been geeking out over the O2 Trainer for some time and worked up to the 2.5 & 3mm. 🔥 After using it, I’m HOOKED. My conditioning workouts feel smoother, and I’m not sucking wind afterwards. The sleek green design is dope, and it fits in my gym bag like a champ. Pro tip: Start with the 13mm cap and follow Bas’s online vids for max results. 📹 Oh, and clean it with Bas’s natural lotion to keep it fresh. 🧼  

⚠️ Any Downsides?

Some users mention a slight learning curve to nail the resistance levels, and a few reported dryness from water resistance. But with clear instructions and a bit of practice, you’ll be a breathing BEAST in no time. 💨  

🏆 Final Verdict

The Bas Rutten O2 Trainer is a MUST-HAVE for anyone serious about crushing it. 💥 It’s not magic—it’s hard work paying off. For $59.95, you’re investing in stamina, confidence, and straight-up POWER man. Whether you’re chasing PRs, prepping for Kilimanjaro, or just wanna feel unstoppable, this device delivers. 🙌  

Breathe deeper. Train harder. Unleash your inner savage. 🦍 Get yours HERE and tell ‘em I sent ya! 😎 

Be amazingly awesome.

-Shoot me an email or comment (Please Be Respectful Otherwise It Won't See The Light Of Day For Long)

-Share it on Social Media 

-Sign Up to get this and other articles sent directly to your email. 

An Epic Look At Bill Pearl's Legendary Book: Getting Stronger

If you're a fan of Physical Culture or want to learn some things from the old timers, take a seat ‘round the altar of strength, for today we dive into the sacred scrolls of Bill Pearl’s Getting Stronger: Weight Training for Men and Women. This isn’t just a book—it’s a journey, a roadmap to forging a body of steel and a mind of fire. Written by the four-time Mr. Universe, a colossus who tore license plates in half and bench-pressed 500 pounds like it was a warm-up, this tome is the Excalibur of weight training. If you’re ready to shed what has taken you down, get back up and embrace the grind, let’s rip into why Getting Stronger is THE ultimate guides to becoming a force of nature. 💪🔥

The Legend of Bill Pearl: A Titan Among The Gods Of Bodybuilding

Bill Pearl isn’t just a mam that was forged in sweat and iron, he's a five-time Mr. Universe, a vegetarian warrior who defied meat lovers and a sage who trained alongside his wife, Judy, proving strength knows no gender. Pearl’s not some influencer peddling trendy nonsense—he’s a pioneer who walked the walk, building a physique that was both Herculean and humanly attainable. His book, first unleashed in 1986 and refined through editions, is a 432-page war manual for anyone who dares to get stronger—whether you’re a rookie gripping a dumbbell for the first time or a grizzled vet chasing PRs.

Pearl’s philosophy? Keep it simple, keep it brutal, keep it real. No TikTok fads, no overhyped supplements—just the raw, unfiltered truth of lifting, training and eating smart. He’s the anti-guru, a man who’d rather deadlift a truck than post a selfie. And Getting Stronger? It’s his workout gospel, a love letter to the world that has been sculpting many for decades.

The Holy Trinity: Strength, Science, and Soul

Getting Stronger isn’t one book—it’s three, woven into a single epic saga. Part one: general conditioning for the everyman and everywoman. Part two: sport-specific programs for 21 disciplines, from wrestling to golf. Part three: bodybuilding for those who want to carve a statue from flesh. With over 350 exercises, 2,000 illustrations, and 100+ one-page programs, this isn’t a guide—it’s a damn encyclopedia of power.

What sets Pearl apart is his blend of science and soul. He breaks down the mechanics of every lift—squat, bench, deadlift, you name it—with clear, no-BS instructions and line drawings so precise you could frame them. These aren’t just sketches; they’re strategic plans of battle, based on photos of Bill and Judy crushing it, designed to be photocopied and carried to the gym like a knight’s shield. Forget blurry YouTube tutorials—Pearl’s visuals are your North Star in the jungles of iron.

But it’s not just about reps and sets. Pearl dives deep into the why of strength. Nutrition? He’s got you, with practical advice that cuts through the noise (and yes, he’s a lacto-ovo vegetarian, proving you don’t need to eat steak to be a beast). Injuries? He teaches you how to rehab and prevent them. Mental toughness? Pearl’s all about visualization and discipline, preaching that a strong mind fuels a strong body. This ain’t just lifting—it’s a lifestyle, a war against mediocrity.

For the People: Strength Without Limits

Pearl’s genius lies in his inclusivity. Getting Stronger isn’t just for jacked bros or pro athletes—it’s for everyone who's willing to put in the work. Beginners get simple routines with compound lifts to build a foundation. Intermediates and advanced lifters? Pearl’s got progressive overload and tailored programs to keep you growing. Office workers, seniors, women, teens—there’s a plan for you as well.

And let’s talk about the Amazons of the lifting world. In the ‘80s, when most gym rats thought ladies should stick to aerobics, Pearl was out there advocating for women to train like the guys—free weights, heavy benches, the works. He trained with Judy, a badass in her own right with a feminine, powerful physique, proving women can be strong without “bulking up.” Pearl was a feminist before it was cool, and his updated sections on women’s training are pure gold.

Oh, and the home gym nuts? Pearl’s got your back. Most exercises in Getting Stronger can be done with a barbell, dumbbells, and a bench—affordable, no-frills gear for your garage dungeon. Free weights are king, says Pearl, and he’s not wrong. Machines are decent, but the barbell is where legends are made.

The Blueprint

Let’s get to the meat: the programs. Pearl’s routines are like a blacksmith’s hammer—simple but devastatingly effective. For beginners, think squats, deadlifts, bench presses, and rows to forge full-body strength. For sports, Pearl tailors plans to boost performance—footballers get explosive power, cyclists get endurance, runners get stability. Bodybuilders? You’ll find detailed splits to sculpt every muscle, from lats to calves.

Take his “20 Months to a Champion’s Physique” program, a legend in its own right. One lifter followed it in 2005, guided by Pearl himself over phone calls, and called it “an answer to my prayers.” Another dropped 36 pounds in eight weeks, combining Pearl’s full-body routine with a quart of milk and flat-stomach exercises. These aren’t hypotheticals—these are real men who bled for it and won.

The book’s structure is a godsend. Each program is a single page, with mini-drawings and rep schemes you can follow blind. Every lift links to a detailed section with cues like “keep elbows in” or “exhale on the effort.” It’s idiot-proof yet deep enough for pros. And at 432 pages, it’s a tome you’ll return to for decades, like a trusty sword that stays sharp.

Why It’s Timeless?

In a world of TikTok “hacks” and influencers shilling pre-workout, Getting Stronger is giving the bird to the noise. Pearl doesn’t care about trends—he cares about results. His principles—progressive overload, proper form, consistency—are eternal. One person called it “the Bible for weight training,” a sentiment echoed by powerlifters, soldiers, and coaches alike.

Pearl’s realness shines through. He admits his own struggles—high blood pressure and cholesterol from a high-protein diet—before going vegetarian to fix it. He’s not preaching from a pedestal; he’s the guy that was put through the ringer. 

Getting Stronger isn’t just a book—it’s a challenge to rise above. It’s for the kid in high school dreaming of a stronger body, the soldier prepping for combat, the mom wanting to lift her kids without pain, the elder refusing to fade. It’s for anybody. As Pearl says, “Strength training transcends mere physical activity—it’s mental toughness, rigorous planning, and relentless dedication.”

So, grab a barbell, photocopy a program, and step into the Palace Of Strength. Bill Pearl’s Getting Stronger isn’t just about building muscle—it’s about building a life of power, resilience, and unbreakable will. This is the way of the iron. This is the path to greatness. Now go lift something and make the gods jealous. 🦁💥

Where to Find It: Snag Getting Stronger on Amazon or check used bookstores for vintage copies. Prices vary, but the wisdom is priceless. For more on Pearl’s legacy, hit up the amazingly awesome Bill Hinbern's website superstrengthtraining.com for manuals of old school Physical Culture.

Disclaimer: No barbells were harmed in the writing of this post. Always consult a coach or physician before starting a new training program.

Quality Over Quantity W/ No Counting In Ab Wheel Rollouts

Lately, I have been working on doing Rollouts with the Ab Wheel for several minutes a day. I don't pick numbers or go for some kind of record, hell I wouldn't even attempt to try anything even half of what Bob Backlund has done. The way that has worked for me is set a time and do as many quality reps as possible within that time frame. I don't count the reps or go crazy fast, I just breathe and go.

This is a pretty damn good thing cause it gives me opportunities to challenge my core without killing myself or make the muscles ache like I just had a bad burrito from Taco Bell. It keeps my strength up and is a quick micro workout. It's really only 1 of maybe 2-3 methods of core training I do. The quality of the reps is far more important than numbers cause if you're going so far, how many will you do before it even remotely becomes failure? 

It's more than just a core workout, I utilize enough tension (which I'll get to in a second) to hit the arms, shoulders and back to where every single rep is completely controlled and focused. In the realm of tension, I focus on the muscles needed to make the reps work and not just flex and go, I grip the handles hard enough as well so it becomes an Isometric Exercise in the process from that POV. Not looking to build six pack abs or have such a tiny waist, Anna Kendrick can wrap her hands around but to condition and toughen the muscles to where they can take a hit. 

When you flip the switch and stop counting reps, you may find you can do more than you thought as opposed to just be fixated on a certain number. If you have a goal in mind, go for it, find that sweet spot with a number or hit a solid rep/set scheme but if you hit a certain number that you normally can do and don't feel much, you're still getting after it but you're hitting a wall on progress at the same time. If you're so inclined, try the method of setting a timer and do reps, start with a minute and see what you do. The idea isn't to go to failure but to hit enough to where you're feeling it but can still go for reps that mean something beyond just repping it and making Speedy Gonzales slow. Be in control of the movement.

The older I get, the more I'm learning to understand that quality over quantity becomes a necessity. Sure doing 100's of reps of whatever has it's perks and you're in great shape, however; if you can't control or stay within range of the balance and strength needed after a while, where does the number of reps really end with? Don't get me wrong, doing 100's of Step Ups and/or Squats is awesome to do but there comes a time where you learn to pay attention (not always on form per se) to how you move. Nobody is going to have the most perfect form (unless you're an elite gymnast) because not everybody will move the same exact way as the next person. The idea is to train so you can minimize injuries, the ego stuff has its moments but overshadowing it can ruin your chances of being able to do things in the long run. 

Focus on strengthening the body that will make it easier to get out of bed in the morning, to bend down to pick things up, play with the kids, have endurance for both the bedroom and able to do tasks like in Manual Labor or going up a flight of stairs without getting winded. Make the session count, don't rush it, half ass it or work yourself into the ground. Keep being amazingly awesome. 

Epic Leg Training with Minimal Gear

“Strength is forged in the crucible of effort. No fancy gym? No problem. Your legs will bow to nothing but your will.”

You don’t need a rack of gleaming weights or a high-tech gym to carve legs that command respect. With minimal equipment—think the Worldfit Iso Trainer, a step stool, some bands or just your own body—and an unbreakable mindset, you can forge tree-trunk quads, hamstrings like steel cables, and calves that defy gravity. This is leg training at its finest. Let’s dive into the battlefield of muscle & conditioning and conquer leg day like the legends we are and that you can become.

Legs lay the groundwork. They carry you through life’s battles, from sprinting toward glory to standing tall under some insane pressure. Neglect them, and you’re building a house on sand that'll just sink. Train them, and you’ve got a fortress that withstands the toughest parts of nature. Strong legs boost your power, torch calories, and signal to the world: I am unstoppable. Plus, hammering your lower body spikes testosterone and growth hormone, fueling gains everywhere else. No equipment? No problem. The only tool you need is hunger.

Got a corner of your living room, a park, or a garage? That’s your coliseum, your sanctuary. Let’s forge some epic legs. Some ideas to get you going....

1. Bodyweight Goblet Squats (aka Pan Squats) – Start with what's possible for you and build up. 500 in a workout (In a row or with a Deck Of Cards) is a top level goal to achieve.

Squats are essential to great development but remember, they're only a piece of the puzzle.

2. Step Ups – The Staircase To Immortality...Work numbers per leg that give you a starting point (4x15 per leg for example) and build to where you can do a signature number that keeps you going where it'll make others quit. build up to 500-1000+ and you'll be in the realm of legends (Like the great Bob Backlund). This can be done either just your bodyweight or adding a weight vest if you're ambitious. 

“One leg at a time, you conquer imbalance and build raw power.”

Isometric Squats (Wall Sits, Split Squats, Zercher Style, Ect.)

Building Steel Cords of Muscle and Strength in the legs that dig into the lower body with intensity. Exercises like these work the tendons and ligaments that are so powerful, they keep you standing and build an armor like Captain America's Shield, strongest metal that is also light as hell, in this case, Isometrics will make you feel lighter on your feet yet pack a punch that will make Cap be on your side. 

Leg training isn’t just physical—it’s a test of your soul. Every rep/hold is a battle. When your quads quake and your lungs burn, that’s the forge where legends are made. Minimal equipment doesn’t mean minimal effort. Push past what once was. Embrace the power you're creating. Visualize your legs as pillars that stand the test of time, rep by rep.

To grow, you must challenge. Rest less as you progress. Progress is your war cry.

This is your moment. No gym, no gear, no excuses. Leg training with minimal equipment is raw, primal, and epic. It’s you against gravity, doubt, and mediocrity. Build legs that carry you to victory—on the field, in the mirror, and through life. Share your journey, your sweat, your triumphs.

Tag me to let others know your path to where you are learning. Here is my Link Tree to find all my Social Media. Be amazingly awesome and give those legs a reason to keep you going with incredible strength, conditioning, muscle and power. 

Vahva Fitness: A Style That Takes Your Journey Into A Different Realm Of Possibilities

What's going on you awesome folks of strength, movers of mountains, and seekers of that raw, untamed vitality—strap in, because we’re diving headfirst into the wild & crazy world of Vahva Fitness! This ain’t your grandma’s workout routine or some cookie-cutter gym grind. Nah, this is about tapping into the primal, functional, and downright insane potential of your body. If you’ve been following my ramblings over at this blog, you know I’m all about fitness that’s real, fun, and packs a punch to your very soul. Vahva Fitness? It’s like they ripped a page out of a incredible playbook and turned it into a fucking masterpiece. Let’s break it down, have a laugh, and get pumped to move like never before!

What’s the Deal with Vahva Fitness?

Imagine If You Will: you’re not just lifting weights or slogging through endless treadmill miles. You’re crawling like a panther, flowing like a river, and building a body that’s as strong as it is free. That’s the Vahva Fitness vibe. These folks—led by the ninja himself, Eero Westerberg—ain’t about chasing six-pack abs for Instagram clout. They’re about universal strength, mobility that makes you feel like a kid again, and movement that screams, “I’m alive, baby!” Their flagship program, Movement 20XX, is like a love letter to your body’s natural potential, blending animal flows, bodyweight mastery, and functional fitness into a cocktail that’ll have you roaring with energy.

And let’s not sleep on Athlete 20XX either. If Movement is about rediscovering your inner wild child, Athlete is about forging a physique that’s ready to conquer—think power, stability, and speed dialed up to 11. Whether you’re a couch potato looking to level up or a seasoned lifter wanting to break plateaus, Vahva’s got your back with programs that meet you where you’re at and push you to where you wanna be. It’s fitness with heart, brains, and a whole lotta guts.

Why Vahva Fitness is Just Off The Charts?

You know I’m picky about what I hype. I don’t mess with fads or gimmicks that promise the world and leave you sore and sorry. Vahva Fitness gets me going for a few big reasons:

It’s Primal, Bro! Vahva’s all about moving like our ancestors did—crawling, jumping, twisting, and flowing. It’s like they took a time machine to when humans were outrunning saber-tooth cats and said, “Yeah, let’s bottle that.” You’re not just building muscle; you’re waking up every fiber of your being. It’s Tarzan-level stuff, and I’m all for it.

No Gym? No Problem! One of the fun things about Vahva is you don’t need a fancy setup. Your body, some floor space, and maybe a pull-up bar if you’re feeling spicy—that’s it. I’ve been doing this for a long time: real fitness happens anywhere, anytime. Vahva’s programs let you train in your living room, at the park, or even on a dang beach. Save your money for epic adventures, not overpriced gym memberships.

It’s Smart and Sustainable. Eero and the crew ain’t about burning you out with “go hard or go home” nonsense. They teach you to listen to your body, progress at your pace, and build strength that lasts. Their focus on mobility and recovery means you’re not just jacked—you’re functional. You’ll be picking up your kids, climbing trees, or throwing punches (if that’s your thing) without creaking like an old door.

Mind-Muscle Mojo. Vahva doesn’t just train your body; it trains your mind. Their flows and drills demand focus, creativity, and a connection to what you’re doing. It’s like meditation with a side of sweat. You’re not mindlessly cranking out reps—you’re crafting a masterpiece with every move.

A Peek Into the Vahva Vibe

Let’s talk Movement 20XX for a sec. This program’s like a playground for grown-ups. You’re doing bear crawls, lizard walks, and flows that make you feel like you’re dancing with the universe. It’s not just about getting strong—it’s about moving well. Got tight hips from sitting all day? Vahva’s got drills to loosen you up. Wanna feel like you can leap over a fence? They’ve got progressions for that too. And the best part? It’s fun as hell. You’ll be grinning like a kid while your body’s like, “Yo, thanks for the upgrade!”

Then there’s Athlete 20XX, which is like the big brother who’s all business. This one’s for those who wanna push their limits with structured strength, power, and stability work. It’s still bodyweight-focused, but it’s got that extra grit for folks aiming to dominate their sport or just feel like a badass. Both programs come with clear demos, progressions, and a vibe that says, “You got this.” Plus, their online platform is slick—no hunting for buried YouTube vids here.

Why You Gotta Jump In On This

Look, I’ve been around this fitness thing for more than 2 decades. I’ve flexed with isometrics, swung kettlebells, and done step-ups till my legs begged for mercy. But Vahva Fitness? It’s like they took everything I love—freedom, function, and a touch of wild—and turned it into a system that works. Here’s my challenge to you: ditch the excuses, grab Movement 20XX or Athlete 20XX (or grab both, you crazy bastards), and commit to 30 days. You don’t need to go full beast mode—just show up, move, and watch what happens. Your body will thank you, your mind will clear, and you’ll be strutting around like you own the damn jungle.

And hey, Vahva’s got a 30-day money-back guarantee, so there’s zero risk. But trust me, once you start flowing, you won’t wanna go back to boring old workouts. This is fitness that sticks, grows with you, and makes you feel like a superhero in your own skin.

Final Note

Vahva Fitness is more than a program—it’s a movement (pun intended). It’s about breaking free from the fitness industry’s Bullshit and rediscovering what your body was born to do. It’s powerful, it’s mighty, and it’s got that spark that’ll light up your training like a bonfire in the woods of the Nordic. So, what’re you waiting for? Dive into Vahva Fitness, unleash your inner beast, and let’s make every day an adventure in strength, mobility, and pure, unfiltered awesomeness.

Keep being amazingly awesome, and let’s move like we were meant to—wild, free, and strong as hell!

Train Your Way To Glory Using The Same Bands As Some Of The Greatest Athletes In The World

The time is now to toss out half-assed efforts and boring workouts. If you’re ready to ignite your soul, tear down walls, and forge a body that roars with power, then DopamineO Bands are your ticket to greatness. These aren’t just some flimsy rubber straps you snag at a discount bin—hell no, these bad boys are 16 feet of pure, unrelenting fury, built to transform you into a force of nature. This is more than just fitness, it's about taking control of your destiny.

Imagine this with incredible focus: standing tall, a DopamineO Band looped around your waist, anchored to the earth like the Gods of Olympus just ready to rip the ground apart. You explode into a sprint, feeling that resistance claw at you, daring you to give in. But you don’t. You got at it harder, legs pumping like pistons, lungs burning, heart thundering—every fiber of your being screaming with primal energy. That’s the core of these bands, ladies and gents. They don’t just train your body; they awaken that beast within.

Inspired by some of the toughest and most rugged athletes on the planet—Dagestani wrestlers, Olympic champs, and American gridiron warriors—these bands are a game-changer. Khabib didn’t gas out because he trained like a machine, and you can bet your ass that tools like these were in his arsenal. Portable? You fucking know it. You can take ‘em to the park, the beach, your backyard—anywhere you’ve got the guts to grind. Indoors or outdoors, they don't give a shit. They’ll hit every muscle group with relentless precision, building explosive power, jacking up your cardio, and carving out strength that lasts.

I’m talking 60 sprints in a session, no pain, just pure adrenaline. Bear crawls that’d make a grizzly jealous, squat-and-row combos that torch your core, and duck walks that’ll have your quads begging for mercy. These aren't normal workouts—they're battles with ferocious intensity. And with over 300 videos from world-class athletes at your fingertips when you grab a band including my own personal playlist, you’re not just training; you’re learning from the gods of the game.

DopamineO Bands aren’t for the faint of heart. They’re for the relentless, the hungry, the ones who refuse to stay down. Young or old, beginner or elite, it doesn’t matter—everyone deserves to feel this fire within them. Customize your bundle, save some coin with my code POWERANDMIGHT for 10% off, and step into that colossal arena. This is your moment to rise, to conquer, to become UNSTOPPABLE.

in the words of Jimmy Malone (The Untouchables), what are you prepared to do? Stay the same, or seize the power? Grab your DopamineO Bands and let’s tear this world apart together, one rep at a time. You’re not just training—you’re building your blueprint to become LEGENDARY!!!

The Surge Of Power And Energy With The Men's Megadose Bundle

Listen up, if you’re a man who’s tired of feeling like a watered-down version of yourself—low energy, foggy mind, and a drive that’s stuck in neutral—then it’s time to stop screwing around and take back what's yours. The world doesn’t wait for those who want a miracle, and neither should you. Enter the Men’s Megadose Bundle from Lost Empire Herbs—a full-on hormonal war chest designed to crank your masculinity to eleven and remind you what it feels like to dominate life like the king you were born to be.

This isn’t some limp-wristed multivitamin or a sugar-coated placebo from a big-box store shelf. No, this is a savage blend of nature’s most potent elixirs, forged from the wild, untamed corners of the earth. Lost Empire Herbs didn’t mess around when they built this bundle—it’s a megadose of raw power for men who refuse to settle for average. Let’s break it down and see why this is the ultimate weapon in your quest for unbreakable vitality.

The Arsenal: What The Hell Is In The Bundle?

The Men’s Megadose Bundle isn’t just a supplement—it’s a battle plan. Four heavy-hitters, each one a titan in its own right, working together to flood your system with the juice of gods. Here’s what you’re getting:

Megadose Pine Pollen Powder

Straight from the towering pines, this isn’t your grandma’s herbal tea. Pine Pollen is loaded with phyto-androgens—nature’s own testosterone precursors. We’re talking raw, primal energy that hits your system like a thunderbolt, waking up your strength, stamina, and that deep-down fire you’ve been missing. Mix a teaspoon into your morning brew or choke it down raw—either way, it’s a one-way ticket to feeling like a God straight out of Norse Mythology.

Pine Pollen Tincture

If the powder is the thunder, the tincture is the lightning. This high-octane extract slams those phyto-androgens straight into your bloodstream with a 70% alcohol punch. One dropper under your tongue, hold it for 30 seconds, and boom—you’re mainlining the essence of the forest. It’s as fast as Sonic, fierce as Hercules, and it’s built for men who don’t have time to waste.

Tongkat Ali

The Southeast Asian secret that’s been fueling warriors for centuries. This root doesn’t just nudge your testosterone—it grabs it by the horns and yanks to the fucking heavens. Tongkat Ali triggers your body to pump out more free androgens while keeping them unbound and ready to work. At 10mg twice a day, five days on, two off, it’s like flipping the switch on a dormant engine. Power, focus, libido—it’s all there to drive through walls.

Nettle Root Extract

The unsung hero of the bunch. Nettle Root goes into battle against SHBG (sex hormone-binding globulin)—the sneaky little bastard that locks up your testosterone and renders it useless. Half a teaspoon twice a day, and you’re unshackling your hormones, letting them run wild like the Satyr Pan where they belong. This is the glue that makes the whole bundle sing like a Canary.

Why This Bundle Is So Damn Powerful

Look, we know that in the modern world can be a brutal testosterone-killing machine. The Men’s Megadose Bundle isn’t here to coddle you—it’s here to fight back and bring you a fresh perspective on feeling alive again. Lost Empire Herbs took their already badass Men’s Hormone Package and juiced it up to megadose levels, because half-measures aren't going to cut it bro.

This is about reclaiming your edge. We’re talking noticeable energy that doesn’t crash, strength that surges through your veins, and a libido that roars like a tiger. One user said it best: “If this doesn’t boost your testosterone, you’ve got issues herbs can’t fix.” That’s not a warning—Take it as a challenge.

Take it as directed—two doses a day, morning and night—and you’ve got a 30-day supply of pure, unfiltered masculinity. Stack it with a life of lifting heavy, eating clean & crushing goals and you’re not just a man anymore—you’re a force to be reckoned with.

So, what’s it gonna be? Keep dragging through life like a neutered housecat, or unleash the beast with the Men’s Megadose Bundle? Your call, man—but the clock’s ticking, and the world isn't going to wait for your ass. Grab it from Lost Empire Herbs, slam it into your routine, and let’s see what you’re really capable of.

Be amazingly awesome and give the Bundle a shot. 

Step Ups: The Unsung King of Leg Day

Step Ups don’t get as much of the hype they deserve. Many chase squats like they’re the only move that matter, sure they're awesome in their own right and are essential to great development but I'll let you on something: Step Ups are the sleeper hit that’ll torch your quads, hammies, and glutes while building some real-world power. This isn't just some fluffy accessory move or something made for lazy people—it’s a beast-builder, a grit-tester, and a straight-up vibe that gives you some needed cardio. Let’s break it down shall we...

Why Step Ups Kick Ass

First off, Step Ups are functional as fuck. You’re climbing stairs, hiking trails, or chasing gains—life is chalk full of single-leg power moments, and this move prepares the hell out of you for all of it. Unlike bilateral exercises, Step Ups hit each leg solo, so your weak side just can't sit in the back behind your stronger side. That imbalance you’ve been ignoring? Exposed like Madoff and fixed with a profound perspective.

They’re also joint-friendly. Got cranky knees from squatting high reps? Step Ups let you take the edge off without compromising your spine or tweaking your lower back. Plus, you can scale them—bodyweight whether you're new to the game or a seasoned vet like the legendary Bob Backlund, dumbbells or even a weight vest for the savages. You got this.

How to Crush It Like A Boss

Here’s the playbook:

Setup: Find a sturdy box or step stool. Height matters—Depending on your height, a good 12-15 inches high is solid. Too low, and you're just making it too easy. Too high, and you'll be overextending the hip joints which can cause injuries.

Stance: Plant one foot flat on the box or step stool, toes forward. Good posture—showing you mean business.

Drive: Push through your heel, not your toes. Feel that ass and quad fire up as you rise. No wobbling—control is king and focus is queen.

Finish: Stand tall at the top, lock it in, then step down in control. Nothing sloppy—negatives build muscle too.

Reps: Start with a few sets of 5-12 in the beginning, as you get better, increase to a certain number you're good with and find a goal number you want to target. For me, I like doing 500 total within the 25-50 rep range or if I'm really ambitious, I'll do my deck of cards which you've read about before from me.

Pro tip: If you want to add weight once bodyweight feels like it's not much of a challenge, grab dumbbells, slap a weigh vest on, or go bonkers with a sandbag. Just be sure to check your ego at the door—form is the first priority, always.

The Gains You’re Missing

Quads start becoming muscular. That ass popping like never before. Hamstrings tie them all together. But it goes beyond even that—Step Ups build stability and power that carry over to everything to other forms of training. Your squat numbers coming up short? Your sprint feeling off? Step Ups are the plug. They’re also a sneaky link for great cardio—crank the volume (up to 11 maybe) and listen to those lungs scream like a vampire from being stabbed or in the sun.

Mindset Check

This ain’t just a typical exercise; it’s a mental game. Every rep is you stepping over doubt, mental blocks, and that governor in your head telling you to skip leg day. You don’t just do Step Ups—you dominate them like Murderer's Row dominated Baseball in 1927.

The Wrap-Up

Next time you’re going after leg day, don’t sleep on Step Ups bro. They’re simple, savage, and stupidly effective. Grab a box or step stool and step into a world that will have conquering mountains.

Be amazingly awesome and keep Stepping Up Your Game!!!

UNLEASH THE BEAST WITHIN: THE POWER OF ISOMETRICS

One of the greatest greatest weapons in the arsenal of the elite, a force so primal, so unrelenting, that it has been whispered about in the shadows of gyms and dojos for centuries. It’s not flashy. It’s not loud. It doesn’t need a hype track or a neon tank top to prove its worth. It’s called Isometrics, and it’s the raw, unfiltered essence of strength—a titan’s roar trapped in a single, unbreakable moment.  

You think strength is all about heaving plates and chasing pumps? Think again. Isometrics is the art of war, a brutal stand-off between you and the immovable. It’s not about motion; it’s about domination. You push, you pull, you hold—and you don’t flinch. This is where legends are forged, where the meek crumble, and the mighty rise.  

THE CODE OF THE UNYIELDING

What is an isometric? Simply put, it’s a contraction where your muscles ignite, but the joint doesn’t budge. You’re a statue carved from granite, a god locked in eternal defiance. Picture this: you’re pressing against a wall that won’t give, or you’re gripping a bar that dares you to let go. Your fibers scream, your soul roars, and in that frozen second, you’re not just building muscle—you’re building character and insane willpower.  

The science? Oh, it’s there, etched in the annals of power. Studies show isometrics torch your nervous system, lighting up every motor unit like a thunderstorm. You’re not just holding on for dear life—you’re rewiring your body to be a fortress developing steel cords that give off the vibes of Wolverine's Adamantium Skeleton. Research from the old-school Soviet labs clocked isometric holds boosting strength by up to 5% per week. That’s no fairy tale guys—that’s a hardcore fact.  

THE BATTLEFIELD OF ISOMETRICS

This isn’t some cushy gym-bro fad. Isometrics are the Spartan’s shield, the samurai’s resolve, the cheat code to downloading the body. You don’t need a rack or a spotter—just a will of steel and something to defy. Here’s how you wage war:  

The Wallbreaker

Plant your hands on a wall, feet rooted like oaks. Push. Push like the wall insulted your bloodline. Hold for 30 seconds, 60 if you’re a beast. Feel your chest, shoulders, and triceps ignite. That’s power waking up and releasing a surge of power and energy.  

The Iron Grip

Grab the handles of the Worldfit Iso Trainer—or hell, a towel looped under your foot—and pull like your life depended on it. Don’t move it; just fucking own it. Biceps bulge, lats flare, and your core turns to solid stone. Hold it ‘til your veins pulse like war drums.  

The Plank of Eternity

Drop into a plank. Hands flat or make fists if you're really ambitious, body rigid like a steel rod. You’re not shaking, you’re not breaking—you’re a mountain. Hold it until time itself is yours for the taking. Abs, shoulders, soul—all forged anew even while screaming like a soldier's battle cry.  

The Squat of Defiance

Sink into a deep squat against a wall. Thighs parallel, back straight. Hold it. Burn it. Own it. Your quads will curse you, then thank you when they’re carved from marble. Sitting, has never felt so powerful yet hated at the same time.

THE EDGE YOU NEVER KNEW EXISTED

Why isometrics? Because they’re the great equalizer. No gym? No problem. Stuck in a cell, a cubicle, a foxhole? You’ve got your body, and that’s enough. They build strength at angles no dynamic lift can touch—pure, functional and yours to forge. You’ll push harder, pull stronger, and stand taller. The time? The most intense seconds of your very being, not tedious and boring hours. Efficiency is the mark of a king/queen that will conquer his/her kingdom.  

But it’s more than meat and muscle. Isometrics teach you to endure. That wall doesn’t move, that bar doesn’t yield—and neither DO YOU. Life’s a grind, a relentless siege. This is your training ground, your battlefield. When the world presses down, you press back. Unbroken and still.  

THE CALL TO ARMS

So, what’s it gonna be? You gonna scroll past this like many with a short attention span, or are you ready to step into that arena? Isometrics aren’t just a workout—they’re a god damn reckoning. Grab your destiny by the throat. Hold the line. Ride the storm on the back of Fenrir, hell BE THE STORM.  

Do not bend. Stand with every fiber in your strength  

Unleash hell. 

Be amazingly awesome and build the strength you were meant to have.

A Greyhound Of The Mat That Was A Machine

 Arguably the greatest Amateur Wrestler in history, Dan Gable was just an insane entity on the mat. Strong, fast, explosive and incredibly powerful despite his small size. The moment he had his hands on an opponent, the guy knew he was there. If he got you on your back, according to other wrestlers, it was like quicksand and there was almost no chance of getting out of it. The pinning power was legendary.

How is that possible? The guy was maybe just under 155 soaking wet and barely 5'9 but safe to say, because of the plethora of Isometrics did during his reign of terror in High School & College, chances were he had something very few ever had. That strength made him so insanely powerful, his positioning made guys twice his size look like weaklings. Although he did weights, this was probably one of the best things that gave opponents even a hint of a fighting chance because in addition to the isometrics, the amount of calisthenics he did gave him endurance that is unmatched, if he had drop the weights and just did bodyweight and isometrics, nobody would come close to even matching him.

This is just an idea of how great Gable was and how important Isometrics are to an athlete of that caliber. The only man to not allow ONE SINGLE POINT in the Olympics, his conditioning and strength was just unbelievable and when you tackle those kind of attributes, what could be possible for you. Not only do Isometrics make you strong as hell when it counts, they can also give you speed too. Think of Bruce Lee, his speed was so fast, he was told to slow down while filming The Green Hornet cause the Cameras couldn't keep up with him. A good part of that reason is through Isometrics. They are what I call The Game Genie Of Fitness, a cheat code to enhanced abilities that might make you put up video game numbers.

Want to know some of Gable's "Secrets" of success? Check out his coaching book Coaching Wrestling Successfully where he shows you the blueprint for what made him the most dominate coach in NCAA history. It's not just Isometrics, you're going to find out the heart and soul of what made him a legend in the second part of his career. Even long after retiring from the mat as a champion, he would get on the mat with students and man handle them with ease and some were bigger than he was. Goes to show you what training using Isometrics as part of your arsenal can really do.  

Care To Poke The Bear?

One of the most intense workouts around is not only so simple but takes only 5 minutes to do and it will have you breathing harder like you're ready to die. Great for wrestlers, conditioning enthusiasts and fanatics who just love to find out what they're made of. All you do is simple Bear Crawling.

Now, we're not talking about some little four legged animal move that kids play (although it is fun), you're going to be sprinting or moving as fast as possible for 10 Seconds, rest for 20 Seconds and repeat for a total of 10 Rounds. Done this workout many times and if I had to create a list of brutal sessions, this makes at least top 5. 

What does it really do? It pushes you to work everything with such intensity, your lungs will be screaming louder than a teen camper about to be the next victim of Jason. The idea is to move all 4 limbs in unison and working together synergistically, if you're uncoordinated, you may fall on your face so build up by doing slow sessions without sprinting, just get used to the movement, as you get better, pick up the pace until you can move quickly in all sorts of directions.

Bear Crawls is one of the most basic conditioning exercises that gives you a starting base for building animalistic strength in your arms and legs. Wrestlers have done it forever, football players cringe at it cause every time they do it, at least 3-5 players want to kill their coach and Gymnasts use it as a starting base for building arm and core strength for hand balancing in later stages. Learned about that from my old friend Ed Baran. 

Kids love to mimic animals and as we get older, we phase out of that child like state and become analytical and overthink a bunch of shit. Sometimes injuries have plagued people from going back to that playful state of exercise but if you're in good health, might want to give the move a go. There are several variations you can do but when it comes to the sprints, ass up to the heavens and legs spread out a little wider than shoulder width and take off running. You're using just about every single muscle imaginable and it builds incredible toughness and durability. 

How often should you do this? Depends on your goals but a couple times a week or so should do the trick, seriously who wouldn't want to only train for 5-10 minutes a week? That doesn't mean you don't do other things throughout the rest of the week unless you're so sore you need to recover more. Go for walks, work isometrics, do some band training, hike or whatever, just keep the intensity lower so when those sprint sessions come, you'll be ready to tackle it like the legendary Ray Lewis.

Another great workout that is a favorite of mine is to mark off 5 yards, crawl as fast as you can without falling over, stand up, walk back and repeat for at least 5-10 times to start. When you can get to 20 of these, you're hitting gold. The most I ever did was around 45 but that was really a test of what I'm capable of. You won't most likely go 100% full boar after a certain number so don't always worry about numbers. This workout if I were to do 20 of them, at a good clip took me just under 4 1/2 minutes to complete. It's nasty but it gets the job done if you're short on time. 

Check out some other ideas for Animal Type Movements HERE!!! Be amazingly awesome and go have some fun.   

Is The Bigfoot Walk Another Move To Increase Strength In The Legs

This is one of my favorite moves to train my legs and for good reasons: They're fun, they can be a challenge and it gives off a hell of a burn in the thighs. IMO, it's really underrated. Many people don't know what it is and if they saw it at 1st glance, they may think it's some silly move and why the fuck would you want to move in this manner? Why is it even called The Bigfoot Walk? Is it something that an actual Bigfoot does? Well, we've never actually seen one so why call it that?

The truth is, it's just a name, what it really is, is walking in a quarter to a half squat that digs into the quads and glute muscles and it has similarities to a wrestler's stance. Very effective and it's more than what people may perceive it to be. When seen at first, it doesn't seem like much, after all it's just a rinky dink goofy ass move right? Shit, where's the resistance when you do it, the range of motion is just a tiny part of a squat right? Give it a go, see how it feels after 30 seconds or so. Seems easy doesn't it, the fact is, you're in constant tension and when you keep going, there's that build up that might make those legs scream like Drew Barrymore in E.T. 

Many people (most likely men) may see it as some kind of exercise that only pussies do. It's part of that dogmatic mindset where if you want real strength, you lift heavy, have greater ROM, you get results like a man. They'll have you believe Heavy Squats & Deadlifts are the true kings of Lower Body Development. Bro, might want to pull that stick out of your ass and come back down to earth. Here's a fun fact (and might come as a shock): Many athletic movements are in a partial range position. How about this for a kicker, many movements are dynamic, semi unilateral & semi bilateral, kind of like the Bigfoot Walk here.

What you may call a sissy, poor excuse of a move might just save your knees and your quads that has more use than a loaded squat. Don't get me wrong, squats with or without weight are essential depending on your goals but it's not the Zeus of all leg exercises. In Martial Arts such as Wrestling, Muay Thai, Boxing, Kung Fu, this is the type of strength you need in the legs where you only need to go down a bit but not in a complete squat. Because of the constant tension along with the shifting from one leg to another, you're putting a greater long term strength into the muscles. It's not a matter of pure strength that is temporary, it's about that strength lasting. 

Like I said earlier, give it a go for a minimum of 30 seconds or even a minute if you think it's easy. If you feel it right away, that means you have some work to do. I would do this for up to 5 minutes 1-2 times a day and go longer sometimes. I don't do it everyday but it would be a change of pace, some who have gotten into it will go longer or do them in sets like 3 sets of 3 minutes. This is only a piece of the puzzle though, an idea if you will of what Animal Movement Training does to condition the body. Our fitness culture has this obsession of heavy squats that i n reality isn't 100% productive for long term health. It is impressive as hell at times and if that's your thing, cool and I hope you're able to minimize injuries. 

For more info on Animal Based Movement & Training, give MOVEMENT 20XX a glance, very powerful stuff and some of the best conditioning & strength training methods on the planet.