So…the list below is nothing fancy. It just works. (Many thank you’s to the folks in the videos.) It will also have to suffice until I save up enough money for the Ab Belt.

1. Ab Rollouts

This is my staple movement. I have used it for A LONG time. It can be done band resisted, standing, knees elevated, in a box, with green eggs and ham, the options are endless.

2. Reverse Crunches

These are relatively new to my repertoire. They hurt so good, and the benefits explained in the video in regards to getting some healthy flexion for more extension based people (like myself) is something I am on board with.

3. Body Saw

These are similar to the rollouts. Except with these I can be on my toes, not have to go into so much shoulder flexion, and add some weight under my feet as well. The positioning seems to have me working further down my torso, closer the hips and waist than in the rollout. You can use a sideboard, valslides or even towel on a slick surface.

(This video sucks, but it gives you the idea. Keep your hips in extension, and squeeze your butt.)

4. GHR Sit Ups

These are more aggressive. They work fine for me, they may be a little much for certain populations. I think they are great, can be loaded easily and differently, and challenge hip flexors and anterior “core” well.

Rak City as I have come to know him, demonstrates an off-set variation here:

5. Pallof Press Variations

There are too many of these to count now-a-days. I generally just stick to the OG of the group. PP’s are great for anti-rotation, and train stability in the standing posture which is a plus.

To be honest, I love it.

First of all, I will forever be a kid at heart. Secondly, I can’t imagine a more positive place for a teenager to spend his time after school. The iron teaches us many great lessons, and learning how to train at a young age does more than aid your athletic career, it sets you up for a lifetime of health, strength, and companionship. Lastly, I am humbled at the future opportunity to serve as a role model for these kids, and help them in any way I can.

That being said, I didn’t realize until now how old I am. Yesterday, we had some Rage Against The Machine playing, and I asked a few of the athlete’s how much they loved RATM. Of course implying that when I go to lift heavy things, they are a favorite choice. I was unexpectedly greeted by the answer that none of them even knew who RATM was.

Really? REALLY?!

Additionally they thought they had heard of Metallica, but weren’t sure.

Of course, Drake and Nicki Minaj, rang a bell right away. This isn’t ok.

…I am getting old, and modern music is mostly awful. That is all, carry on.

These posts aren’t meant to be a “rant” just a little reality check to help you keep things in perspective. Often times we make a HUGE deal about something, and as a result we lose sight of the picture as a whole. With that in mind, let’s do this!

1. Getting Strong as @#$!

Wait, what!? Isn’t this what I’m all about, isn’t this what I help people do? Yes it is, but there needs to be an understanding.

In relation to athletic performance, absolute strength is only one quality that needs to be increased, or trained. At a certain point the efforts, and energy, that an athlete will expend to get to a certain “number” on a lift can actually be detrimental to their progress. Let me break it down for you:

If an athlete comes to me and has no real baseline strength, then sure, adding lbs. to the bar is going to make a huge impact on his performance. Think of his / her absolute strength as a pool of potential strength or force that they can draw from. If the pool is bone dry, then we need to fill it. However, aside from strength athletes, many athletes will not have the opportunity, in competition, to create the force (from a time perspective) to reach the full force potential they are capable of. Therefore, improving other qualities such as explosive strength, reactive strength, etc. also need to be trained. Furthermore, improving an athlete mechanically, both from a movement and sport skill stand point, will always have high transfer to the field.

At a certain point taking someone’s squat from 365lbs to 465lbs is not necessary (or at least not the priority). That time and effort could be better spent increasing their ability to utilize the strength they have, and making them better mechanically at the demands of their sport. We can strike a balance between all these by taking a patient and organized approach to strength / performance training, but don’t get lost in the numbers game, there’s a lot more to it.

2. Complicated Cutting Edge Approaches

Yesterday I tossed up a post on nutrition. I had a great response to the article: “This is brilliant, now many people won’t listen because it’s easy.”

Oh how I wish this wasn’t true, but it is. Why is it that people associate complexity with “better?” I imagine it has something to do with thinking that the more intricate it sounds, the better it must work. If you’re intelligent enough to take the time and seek out complex approaches, I would hope that you are also intelligent enough to realize that nothing works if you can’t carry it out.

Before you set yourself up to fail, ask yourself: “Do I understand why I’m doing this, can I adhere to this, and have I already exhausted the benefits of a more simplified approach?”

Simple isn’t always flashy, but simple works. Simple works because you can do it. Basic approaches to training and nutrition work, as long as you work at them. Just because something is elaborate and “new” doesn’t mean it’s better, it’s just different.

Telling your friends that you eat real food, perform big basic movements, and focus on constant progression / technique doesn’t sound as cool as saying you are following the Carb Blitz 2.5 protocol while running the High Intensity Super Threshold Method. Oh well, get over it.

Nutrition information, programs, articles, etc. can really piss me off, and ask those who know me, I don’t get pissed off easily. I love to learn about nutrition, apply different strategies, and help those who seek guidance.

The issue with nutrition, in my mind, is two fold.

1. The majority of people who struggle with better nutritional habits are not under educated on the topic. Rather, they are limited by their behaviors, are not willing to change, or have a host of other issues that are mainly psychological.

2. There are way too many approaches to “better eating,” just as there are way too many approaches to training. In result, people flip flop programs, lose sight of the basics, and focus on the minutia.

I am not in a position to speak professionally on psychological topics, but I will offer a few other solutions to get you back on track when navigating through the endless amounts of nutritional information available today.

1. Look for commonalities:

One thing I attribute my success to, from a training stand point, has been the ability to identify the commonalities in the programming of coaches and trainers I respect. Likewise, the same can be done for nutrition. There are marked differences between approaches such as Paleo, Precision Nutrition, Carb Back Loading, etc. However, you can also locate a lot of similarities. To name a few:

• Eat a lot of protein
• Eat your vegetables
• Limit starches and sugar
• Consume a variety of healthy fats
• Nutrient timing can make a difference

2. Keep it simple:

Don’t get caught up in the nuances of more advanced approaches until you have mastered the basics. The basics are the foundation of better nutrition, and for most people making them a habit will get them where they want / need to be. Fancy supplementation, elaborate carb cycling schemes, and elimination of certain food groups all together, are not always necessary to make a positive change. What are some of the basics?

• If you are overweight, eat less
• If you are underweight, eat more
• Eat more REAL food
• Include vegetables, quality protein, and healthy fat daily
• Drink more water

3. There are no absolutes:

This a common topic in the health industry. If someone tells you that “this” is the only way to make progress, don’t listen to them. Everything works to some degree. Ultimately, the best approach for you is the one you can adhere to. If you cannot adhere to your nutrition plan it won’t work, plain and simple. Nutrition is largely a game of trial and error. After you have located similarities, and made a commitment to carrying out the basics, you will need to experiment with your approach in order to make these strategies a consistent endeavor.

To wrap up, don’t overwhelm yourself with different ideas on how to eat right. Simplify the process by focusing on what others have found to work, and using what works for you. Understand that no amount of nutritional guidance will make a difference if you are unwilling to apply it, or if you are unwilling to confront behaviors that are limiting your ability to apply it.

3 Ways To Over Deliver In A Group Exercise Setting

Today I’d like to bring you two more ideas to help you create a special experience with small and large groups.

1. Make Everyone a Coach

When you are the head coach, or trainer, of a group you are placed in a leadership position. A good leader knows how to delegate. Additionally, I find the best way to learn is often to teach. One of the greatest challenges in a group setting is being able to keep an eye on everyone. In fact, doing so is almost impossible! There is an easy way to make your group members better, and to have them help your classes be better. Make your group members into assistant coaches.

After you have given them basic form instruction, pair members of the group together. While one person is performing an exercise, have the person who is resting take an active role in coaching their partner. Promoting this kind of activity does A LOT of great things. To name a few: It builds camaraderie, enforces coaching cues for both people, keeps people engaged while resting, and ensures that everyone has eyes on them at all times. All of these are hugely important and will elevate the quality of your class.

2. Make It An Experience

About a year ago I read a really great book entitled: “Marketing Lessons From The Grateful Dead: What Every Business Can Learn From The Most Iconic Band in History” by David Merman Scott and Brian Halligan. A large part of the message was based on the idea that the Grateful Dead didn’t make money off their music, but rather, off the experience of being a “Dead Head.” The same should go for your group class. The workout should be intelligent and productive, but the experience should be the selling factor.

Often times the Dead gave their music away for free. They didn’t focus on record sales. Instead, most of their revenue came from live shows, and the die hard fans that would follow them across the country. People chased the experience of being a part of the Grateful Dead culture. The band encouraged the recording of their music, and the free sharing of their music. This essentially created a free form of exposure, that they cashed in on through ticket sales and merchandise.

Strive to make the experience of your class so awesome that people want to be a part of the atmosphere, and want to live the lifestyle that you promote during your group sessions.

So how do you do this?

First, make sure class is more than a “work out”. Have people work together, take part in team challenges, and get involved with one another.

Second, spread free information. Give them little home workouts (or even copies of the day’s workout), encourage them to read articles from your web site and share the information and workouts with people who aren’t class members yet.

Lastly, bring some energy! The Grateful Dead were touted as one of the best live bands ever. Why? Every show was a life changing experience for their fans. The energy was high, they were surrounded by like minded individuals, and each concert was just a little different than any other. While group classes should have a systematic approach to progressing people, make sure they leave amped up, anticipating the next class, and eager to share their experience with friends and family.

There’s a little more food for thought, have a great day!

The squat is an awesome lift. It’s also a lift where things can go wrong in a hurry. The thing about squatting is this, you have to go down and up, and unlike the bench press, you don’t have a giant padded bench to support you. With that in mind the descent becomes a huge decider as to the outcome of the lift.

Here are three things to consider before dropping like it’s hot:

1. Where’s the pressure?

Strive for neutral, with the foot rotated out slightly. Avoid excessive supination.

If you want to be successful, start treating the squat as an exercise is spreading, not in sitting. I like to tell people the knees go out to get down, the knees go out to get up. The old adage to sit back like you’re sitting in a chair is crap in my opinion. With that in mind, make sure you have pressure on the outside of your heels before descending. I’m careful to say heels, and not feet. Too often cueing outward pressure on the feet leads people to roll over and lose contact with the ground from just below the big toe. While you don’t want to squat on your toes, you do want to try and keep them down to ensure balance and control through the movement.

2. Brace yourself!

I like belts. Belts teach people how to brace, they don’t have to be so tight that you can’t breathe either. Weak abs, and /or a lack of intra-abdominal pressure will send your squat into no man’s land.  So how do we fix this? For starters, learn how to brace. Using a belt is a nice start, but eventually you want to limit belt use to higher percentage lifts. Outside of a physical aid, practice is always a great option. Practice bracing, every rep, every set. Additionally, utilize exercises that teach and train proper bracing: pallof press variations, planks, and anti-extension exercises such as rollouts, body saws, and push ups are a good place to start

3. Think back…

This is not a great position to be in when carrying hundreds of pounds on your back…

I mean this in a few ways. One, as soon as you release to descend already be thinking about driving back into the bar with your shoulders. Doing so will send the hips where they need to go, and applying # 1 and # 2 along side will keep you balanced. Second, think about driving your upper back into the bar, not your head. “Head back” is a fine cue if the person is on the same page as you. By this I mean they relate “head back” to keeping the neck packed and then actually driving the entire shoulder girdle into the bar. If they aren’t on the same page, they will most likely relate “head back” to lifting the chin, and this will only make it harder to maintain stiffness through the upper back / shoulder girdle (and keep a neutral spine).

Mike Robertson lays it down nicely here: Coaching Neutral Neck

Take these 3 ideas with you to your next squat session and say goodbye to coming forward, stagnant numbers, and nagging joint pain!

For more on the squat check these past posts!

Approaching The Bar Part II

Low Bar Back Squat Trouble Shooting

This past year has been REALLY eventful. There have been ups and downs, and I have gone through a lot of changes. The following are 25 lessons learned both in and out of the gym, each has played a significant role in my life over the past year. I am just writing these out as they come to mind, so here comes the randomness!

1. Nothing is out of your reach: You’re not the smartest, the strongest, the best looking, etc. SO WHAT. You are capable of getting what you want. In order to do so, you need to embody some of the following lessons.

2. Don’t limit yourself from the start.

3. Do You: Stop worrying about what others have, what others do, what others want. Make time to help the people you care about, and show those important to you that you care, but never give up what makes you who you are. If you are a genuine person, and you work hard, you are going places. Become the strongest version of yourself.

4. Stop making fear based decisions. Making choices based on fear is a sure fire way to be unhappy. I subscribe to the idea that you can make decisions based on love or fear. Don’t choose to do things because you are scared of an alternate outcome. Choose based on your values, whatever those may be.

5. In line with number 4, start making conscious decisions.

6. Challenge the norm: Stand up for what you believe in. Sometimes you might piss someone off. Most times people will admire you for believing in something.

7. Be positive.

8. Go to bed early, wake up before the drones.

9. Do what YOU want to do. Yes, sometimes being a good friend, or partner, means making sacrifices. However, you can often times strike a balance between what others want, and what you want. Your friends are going to the club, and that’s not your scene? Meet them for dinner before, and head home after.

10. Being introverted is ok.

11. You can’t teach hustle.

12. Getting stronger solves A LOT of problems.

13. Better to be great at less, than mediocre at more.

14. I love my job, and if you don’t, I think you should make a change.

15. My clients are awesome, each in their own special way. Be professional, but also be a friend. I don’t like the idea that our relationship is purely just the hour or three we have at the gym. Get involved.

16. Power lifting is a ton of fun. Training with a purpose will do more for you than any flashy program, or BS supplement.

17. Hard work, trumps everything if you want to get stronger. Sure, an intelligent approach keeps you healthy, but you actually have to train your ass off to make gains.

18. Writing is the greatest outlet I have. I recommend everyone makes time to write.

19. Soft tissue work, mobility work and activation will make you feel and perform better. Don’t skimp on it.

20. Be grateful: I am incredibly grateful for the people who have come into my life, believed in me, and given me the opportunities to be the best I can be. Thank you: My parents, brother, friends, Murph, Steve, everyone at TPS, Eric, and my future friends at CP.

21. A good training partner will change the way you train. Thanks to my boy Jamie Smith (Dale Doback).

22. Jumps are awesome. If they make sense for you, use them.

23. Stay humble, stay hungry.

24. Communication is everything. You can have great ideas, be incredibly intelligent, love someone to death, but if you can’t communicate your feelings, and your value it doesn’t matter.

25. “The road to hell is paved with good intentions”: Sometimes you will do the wrong things, for the right reasons. Apologize, forgive yourself, and move on.

In case you missed it, check out yesterday’s post, a new video on KB Swing variations, and the article I recently did for Men’s Fitness:

Mastering The 10 Athletic Movements – This article covers some of the best exercises athlete’s, and every day people alike, can use in their workouts. It’s already been shared over 1,000 times, I think you will like it!

Pimp Your Pull – Is the weight stuck on the floor? Check these tips out, and get to work.

Thanks for stopping in, and look for new content later this week!

Chocolate Rain?

I do not have EPIC numbers by any means. However, from August 2011 to March 31, 2012, I effectively put a 100lbs on my pull (425 -> 525).  My training numbers have continued to show progress, and I am willing to bet the farm that by July 2012 I will have put 150lbs on my pull in just under a year.

The following tips and guidelines are based on my experiences, not any kind of scientific research. If that doesn’t work for you, go read research papers and keep making no progress. (kidding, sort of.)

1. Do more HEAVY rowing, and horizontal rowing in general:

The addition of consistent barbell rowing has had tremendous transfer to my deadlift. So have one arm DB rows, chest supported rows, and dead stop rows. I have approached the barbell row as a monitored lift. I actually keep track of my numbers, base them off percentages, and do sets with rep prescriptions as low as 3. I highly recommend that if you want to increase your pull that you start getting after your rowing. No more going through the motions, load it up and put in some hard work.

My approach right now looks something like this:

Wednesday (Bench Focus) = Barbell Rows 5 (75%)/3 (85%)/1 (95%) approach with money sets, so top set is usually taken for about 10, 6, 3. I also include 1 Arm DB Rows in a 3-point stance heavy for 4-5 sets of 10-12.

Saturday (Press / Pull Up Focus) = One Arm Dumbell Rows (knee on bench), very heavy (160-180lbs) for 4 – 5 sets of 5 – 8 reps. I use a strap and allow for some body english.

2. Always include upper back work:

This will help all your lifts, but every training session I do includes upper back work. I rotate between half kneeling face pulls, prone raises, and kneeling cable reverse flyes. Not to mention, the added rowing on bench and press days is hitting the upper back as well. I set it up like this:

Monday (Squat Focus) = Half Kneeling Face Pulls – 4-5 set of 10 – 15 reps. This is a great place to stick this because the half kneeling position adds the benefit of getting some post squatting hip flexor stretching.

Wednesday (Bench Focus) = Prone Raises – 4 – 5 sets of 10 – 15 reps, usually one set to failure as well.

Friday (Deadlift Focus) = Kneeling Cable Reverse Flyes – 4 – 5 sets of 10 -15 reps, usually includes a set to failure as well.

Saturday (Press / Pull Up Focus) = Split Stance Face Pull with band 4 – 5 sets of 15 – 20 reps. More restorative, as I am already doing a lot of rowing on this day.

3. Get stronger, not faster:

I have seen little transfer from speed pulling. I know it works for A LOT of people, and maybe as I get stronger I will need to use it. That being said, putting in more hard work and volume on deadlift variations has worked much better. I cycle through a few supplementary lifts: Block Pulls (varying heights), Defecit Pulls, and RDL’s. I don’t rack pull. I will also note that if you want one lift to go up, you should not let others go by the way side. Low bar back squatting for instance, if you’re leveraging against the weight correctly, has tons of transfer to deadlifting. As it goes up, so will your pull. In fact, the gains I have made in the pull have been slightly less than the gains in the squat during the same period (325 -> 455). Here is a sample of how I put the supplementary exercises in.

Block one: Block pull (80, 90, 100% for sets of 1-3)

Block two: Block pull (lesser Height) (80, 90, 100% for set of 1-3)

Block three: Block pull (just off the ground) (80, 90, 100% for sets of 1-3)

How’s that for simple? Do more work, don’t get fancy.

Here is an option that uses all three supplementary lifts:

Block 1: Barbell RDL’s

Block 2: Defecit Pulls (chain option)

Block 3: Block Pulls (3in)

4. Release your hip flexors, activate your glutes, work your thoracic extension:

Basically, help put yourself in a more advantageous position to pull. My warm up on deadlift days includes quite a bit of work on the hips, glute activation, and upper back extension. Here are my favorite drills, thanks to those in the videos for opening my eyes to these great drills:

(I don’t hold these, I do reps of 6 – 8)

5. Jump on it:

I have found jumping to be an integral part of my strength gains. I am an advocate of jumps over dynamic effort work. Especially for raw lifters. Force is force, and learning to apply force into the ground quickly will transfer into applying force into the ground over a longer period of time in the deadlift (and the squat). I cycle through different jumps, and different amounts of them based on what block of training I am in. Here is an example of the 3 block set up I am in now:

Hope this helps and everyone is having a great start to the week!

Neck No More: 8 Weeks To A Massive Upper Back

(Note: I will post up Phase 2, weeks 5-8 in a few weeks. Let’s not get ahead of ourselves!)

Nothing commands respect like a massive upper back. Let’s face it plenty of guys have abs, but when the shirt goes on they might as well be indy rock singers. Only the dedicated few have physiques that scream STRONG, even when covered by threads.

A well developed upper back is common place amongst physique, strength and contact athletes. However, the majority of us are not these people. This doesn’t mean we can’t combine methods used by these folks to achieve impressive back development, get strong and stay healthy to boot.

The eight week program below is designed to help you with impressive muscle and strength gains, with an emphasis on laying some brick below that dome of yours.  Additionally, you will find an approachable three day split offering a well rounded approach that fits in your schedule; because let’s face it you want to spend time doing more than posing, practices and sparring.

Below is a 3 – Day Split following a Lower / Upper / Full Body scheme. For each exercise there is a short description of how to appropriately choose your weights, and why the exercise has been selected.

Phase 1     

Day:  1 / 4 / 7 / 10

1. Deadlift 4 x 3 / 3 x 3 / 3 x 1 / 2 x 3

Ask anyone whose lacking a neck how to ditch yours and they will tell you to start with deadlifts.

How should I choose the weights?

As an example: if you think you can lift 315lbs for three repetitions, all 4 sets in week one should be performed at this weight, with a 5% window up and down (300-330lbs). The same applies to week two. In week three you will work up to three heavy singles. As a rule of thumb take your best set of three from week one or two and divide that number by .925. This should give you an idea of where you should get close to for week 3. In week four, you will “back off” by decreasing total volume (how much you do) but not intensity (how much weight you lift). Therefore, your two working sets should still be in the same window as they were week one and two. Try not to miss any lifts, but if you feel good don’t let the numbers established in week one keep you from adding to the bar in week two or four.

2. Reverse Lunges (Front Squat Grip) 4 x 6 / 5 x 6 / 4 x 8 / 5 x 8

Reverse lunges are a great movement to build powerful legs. By using the front squat grip we are placing a much greater demand on the abdominals and upper back in order to keep an upright posture of the torso.

How should I choose the weights?

The set / rep scheme is a very basic addition of volume throughout the 4 week block. As with the deadlift the four sets in week one are “working sets.” Each set should be performed within that 5% window of what you are maximally capable of for 6 reps. Also, the weight established in week one and two at six repetitions, should be maintained into week three and four when the rep prescription intensifies to eight.

2b. Half Kneeling Face Pull 4 x 10 / 5 x 10 / 4 x 12 / 5 x 12

Generally you wouldn’t couple two exercises that compete against each other; it takes away from your capability to move as much weight as possible in either lift. In this case the face pull works the upper back and so does the front squat grip on the reverse lunges. However, they are purposely coupled to increase the demands on the upper back musculature as the focus of this program is on growing the upper back, not on improving your strength in the lunge.

How should I choose the weights?

In the same style as the lunge, use the weight established in weeks one and two into weeks three and four as the reps increase.

3. Supine Hip Extension Leg Curl (SHELC) 4 x 10 / 5 x 10/ 4 x 12/ 5 x 12

Note: Sub Glute Ham Raise (low foot setting) If available @ 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

SHELC’s and GHR’s are impressive posterior chain accessory exercises.

How should I choose the weights?

You can’t load the SHELC’s and you don’t need to load the GHR. I am less concerned with additional load in these two movements as much as I am concerned that you are doing them. If your gym doesn’t have a Glute Ham Raise bench I would highly recommend you seek out a facility that does.

3b. Barbell Rollouts 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

The rollout is an anti-extension exercise that increases spinal / torso stability. It has shown the most musculature activation of any ground based movement in the anterior abdominals, and is far superior to the time you are wasting doing 14 million crunches. Train the mid section for stability and you will build a “core” capable of moving some serious weight.

How should I choose the weight?

This is another movement that I am less concerned with you loading, and more concerned with you doing. Feel free to use an ab wheel, val slides or slide board to get these done.

4. Heavy KB / DB Swing 10 on the Minute For: 10m / 12m / 14m / 16m

This is pretty straight forward. Do ten swings every minute on the minute for the time allotted. It’s a great finisher to keep the gut in check and adds additional time under tension to the upper back. (2m additions each week is aggressive, if your preparedness is low, add 1m per week)

 Day:  2 / 5 / 8 / 11

1. Weighted Neutral Grip Pull Ups 4 x 4 / 3 x 4 / 5 x 4 / 2 x 4

Weighted pull ups should be a staple in anyone’s program who wants to build a head turning back, even if it’s at the expense of being able to turn your own.

How Should I choose the weights?

Build up to your working sets and do your best to maintain that weight for each set. In week two and four, where you are only performing three and two sets respectively, feel free to add an additional few pounds to the belt. If you are unable to perform four pull ups at your body weight approach this exercise from a total reps stand point (16/12/20/8). Get as many reps as possible each set until you have done the total reps prescribed.

2. Slight Incline DB Press 4 x 6 / 5 x 6 / 4 x 8 / 5 x 8

This straight forward; all sets are working sets and can be worked up to if needed. The weight you can move for six should be the same weight you use for eight in weeks three and four.

2b. 3 – Point DB Row 4 x 6, 1 x As Many Reps as Possible / 5 x 6 / 4 x 8, 1 x As Many Reps as Possible / 5 x 8

Heavy single arm DB rows are a phenomenal back builder. These are performed in the same fashion as the DB press; work up to your working sets if needed.  Maintain your six rep weight into weeks three and four. Go heavy with these and allow for a small amount of body English.

3. Dips 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

I love dips. They get a bad rap, with accusations that they destroy shoulders. As with any exercise, if you do them incorrectly they can lead to injury. Perform them right, and load them as necessary with a weight belt or chains. If you cannot perform 8 bodyweight dips approach this in the same fashion as the pull-ups with the goal being a total amount of reps (36/40/40/50).

3b. Prone “Y” Raises (Thumbs Up) 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

Prone raises help activate the lower traps leading to a thick back, and healthy shoulders. Make sure you use a weight that is challenging but not too heavy to feel the lower traps initiating the lift.

4. Farmer’s Carry 30 yds x: 5 trips / 6 trips / 7 trips / 8 trips

What’s a program without loaded carries, especially when we are working to build that yoke? Make sure you go heavy enough to make these challenging. Your grip should be the limiting factor here, if it’s not on the verge of failing come the last trip you need to step it up.

 Day: 3 / 6 / 9 / 12

1. Squat 4 x 3 / 3 x 3 / 5 x 3 / 2 x 3

You didn’t think I’d forget to have you squat did you? Not only does putting heavy weight on the back help facilitate a neck shortage but squatting may be the ultimate overall mass builder.

How do I choose the weights?

I’m more concerned with you actually squatting than adding plates to bar. Therefore, the set / rep scheme is a basic management of volume. As with the deadlift work to a near three repetition maximum but don’t miss any lifts. All of your working sets should be performed within that 5% window, and weights should be maintained each week, only the total sets will vary. You don’t need to marry your weight established in week 1, so feel free to move up just so long as you are able to get all your working sets within that 5% window.

2. Overhead Press  4 x 3 / 3 x 3 / 5 x 3 / 2 x 3

The overhead press is my choice for the supreme upper body push. It builds incredible strength and adds mass to all the right places. Everyone likes to bench, but an eight week hiatus from the most popular spot in all of fitness will serve you well. Trust me, if you can press your body weight overhead you will be able to put up respectable numbers on the bench next time you’re asked “whaddya bench.”

How do I choose my weights?

Run this just like the squat. If you’re not used to overhead pressing you will probably make some pretty linear progress with your strength, so feel free to add to the bar as the weeks progress. Again, don’t miss lifts and keep all your working sets in the 5% window.

3. DB Romanian Deadlift 4 x 6 / 5 x 6 / 4 x 8 / 5 x 8

Perform these with heavy dumbbells. Straps are acceptable, as your grip will be a limiting factor. Maintain solid form and keep those shoulders locked back and down. Run the numbers just like the accessory movements in day 1 and 2, making sure to carry your six repetition weight into the 8 repetition weeks.

3b. Kneeling Belly Press w/ 10s Iso Hold 3 x 3 / 4 x 3 / 3 x 4 / 4 x 4

This has also been called a Pallof Press in many circles. I want you to start on two knees and focus on squeezing the glutes and keeping the rib cage down. This is an anti-rotational exercise, and is another good choice for torso stability. Each repetition is held for a ten-one thousand count. If you are unable to keep the hips locked forward, or the rib cage down decrease the weight.

4. Inverted Rows 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

Inverted rows are nice way to add volume to the upper back using a close chained movement in the horizontal plane. Meanwhile it also indirectly trains torso stability. You can use straps, a TRX, rings or a barbell. If you have them, some form of straps is preferred to the barbell. Instead of loading these progress the lift by elevating the feet and / or adding slight holds to the top portion of the lift.

4b. 45 Deg Back Raises 4 x 10 / 5 x 10 / 4 x 12 / 5 x 12

Use this to drill the hip hinge pattern similar to a deadlift. Make sure you feel the hamstring and glutes bringing the hips into extension. At the top of the movement the rib cage should be down with the abs braced and the glutes engaged. Be careful not to over arch the low back, avoiding lumbar hyper extension at the top. You can load this with a resistance band preferably, or by holding weight across the chest.

5. FREE TIME 15m (Think Beach Muscles)

Get swole. I don’t care how, so much so I didn’t even write it out.

Give it a whirl, and let me know how it goes. If you need help with exercise examples, just drop a comment and I will point you in the right direction. Thanks, and have a great weekend everyone!