Archive for March 2010
Triple Threat Muscle…Jason Ferruggia does it again!
I’ve studied Jason Ferruggia’s work for over 2 years now. At the time I discovered his work, I’ll admit my training sucked. I was flat out training like a ****** (insert your favorite adjective here). I was doing too much volume, body part splits, not lifting heavy, and doing a bunch of useless cardio. I don’t know what my problem was. I grew up in an awesome dungeon powerlifting gym learning from beasts on how to REALLY train. I guess somewhere along away I got away from my roots, getting wrapped up in all the bullsh*t that’s out there in the strength and fitness world.
While doing a search one night, I came across Jason’s Muscle Gaining Secrets program. I had actually just come across his blog the preceding day and liked what he had to say. The sales page blew me away plus I knew from reading just a few of his articles that he was the real deal when it comes to training. I ordered MSG immediately.
I printed the book and couldn’t put it down. I couldn’t believe it. What I was reading was the type of stuff those monsters who taught me how to train preached. The answer was simple. I got back to basics, followed the MSG templates and about 16 weeks later I had packed on about 10lbs of solid muscle and got leaner than I had ever been. My only regret is that I didn’t snap any before or after pics.
So, when I heard his new product, Triple Threat Muscle was coming out I couldn’t wait to share it with you guys and save some of you from the same mistakes I made for years.
If you’re looking to pack on slabs of lean muscle, get stronger, and more athletic than you’ve been in your life, you have to grab this program now while it’s on sale. For the next three days Triple Threat Muscle is on sale at an unbeatable price considering all the knowledge Jason is giving you.
I’ve read some of the experts’ reviews who where lucky enough to get a copy before it was released. Let me tell you, they are raving about this program and I think you will too.
Get Triple Threat Muscle now and get absolutely jacked.
Fat Burning “Cardio”
Every Sunday morning I like to get up before the family starts stirring and get in a little fat burning “cardio.” You might wonder why I put cardio in quotations. My favorite type of “cardio” is a little bit different than the low intensity 45 minute steady pace cardio sessions you see in most commercial gyms. “Cardio” for me is all about high intensity, fat incinerating, muscle sparing, conditioning sessions.
My street is one long hill and every Sunday morning I go out in front of my house and get it on. This morning I performed two hill sprints between manholes (about 50yds) then knocked out 10 burpees. I performed 10 rounds as quickly as possible and by the end my quads and hamstrings, and lungs were on fire.
I may be crazy but I love that hill in front of my house. I presents so many possibilities and all it takes is about 20-30 minutes of hard work! Below are some of my favorite “cardio” sessions that I do right out in the street or that you could do at any park or playground.
- Max sprints performed in 20 minutes
- 2 sprints + 10 burpees for 10 rounds
- 2 sprints + 10 burpees + 20 sledgehammer swings (10ea. side) for max rounds in 20-3o minutes
- 2 sprints + 20 sledgehammer swings (10ea. side) + battling rope (30 sec.) for max rounds in 20-30 minutes
As you can see this fat burning “cardio” sessions involve very little equipment and can be done almost anywhere. You can perform them at the end of a lifting session or as a stand alone conditioning workout.
Give them a shot and let me know what you think. I also want to know what are some of your favorite “cardio” workouts. Just drop a comment below or hit me up through facebook or twitter.
Beef Up Your Training, Part II
Folks are always looking for ways to beef up their training. Whether it is muscle building, adding, strength, improving conditioning, or fat loss, chances are there is some aspect of your training you feel is lacking. Personally, I’m never satisfied with my training. Maybe I’m just hard on myself but I’m constantly trying to improve all aspects of my strength and conditioning. Hell, if you’re not trying to improve, you’re wasting your time. Below is part two of a three part series on my top 10 ways to beef up your training.
4. Bodyweight Training
I touched on bodyweight training briefly in part one. There I mentioned how valuable using your bodyweight can be for “cardio.” Don’t be fooled! Bodyweight exercise such as pushups, pullups, lunges, squats, dips, and the hundreds off others WILL add tons of strength and muscle to your frame. Think I’m wrong, check this dude out and tell me that bodyweight training isn’t valuable.
Herschel Walker never did anything but bodyweight training and that took him all the way to the Heisman trophy. When you can do a couple sets of 25 pushups and 15-20 pullups, add some weight by throwing on some chains and keep on pulling and pushing!
5. Sandbags
I started using sandbags in my training pretty regularly a few months ago. I don’t know if it will ever replace the barbell as my favorite training tool but it’s quickly becoming a close second. Sandbag training is nearly limitless. You can do just about everything you do with a barbell. Below is a list of my top 5 sandbag exercises.
1. Clean and Catch - Stand over the bag and rip it off the floor. Can you say explosive?
2. Clean and Squat – Again, stand over the bag, rip it off the floor, catch it in a front squat position and drop your ass! Remember to keep your elbow high, push you hips back, and drive through your heels.
3. Shouldered Squat – This one requires a ton of core stability and control. Clean the bag to your shoulder, keep those abs tight and chest up and squat!
4. Clean and Press - This one is much more difficult than it seem as you really have to rip the bag off the floor to get your hands in the right position to press the bag. How hard can it be right? Well, try pressing a 75lb. sandbag over your head and then press a 75lb barbell and tell me which one kicks your rear end more!
5. Shouldering - This one is an awesome conditioning exercise. Stradle the bag and get your hands underneath it. Rip it off the floor and take it straight to one shoulder. Take the bag back to the floor and repeat to the opposite shoulder. Rock 10 totals reps and your lungs will be screaming!
6. Take it to the playground or backyard!
I love backyard or playground training training. There nothing like getting out in the fresh air and sunshine and getting busy. The best thing about backyard or playground training is that you don’t have to follow any rules. You can get a killer workout with just using the jungle gym, monkey bars, parallel bars, etc. If you want to add a little extra to it bring your ropes, chains, tires, and sledgehammer and really get after it.
So, shake things up a bit and go to your backyard or playground and train. Get out in the fresh air! You’ll be surprised how it feels.
YOU DON’T NEED A GYM!
YOU DON’T FANCY EQUIPMENT!
Even the most seasoned and advanced lifters can benefit by taking it to the backyard. You can use your own bodyweight for a killer training session or you can use some simple homemade tools like in the video below to get strong and build slabs of fat burning muscle.
Check out these videos I put together in my own backyard!
Let’s hear those comments on how you like to beef up your training. I don’t know everything so I want to learn from you guys as well!
Beef up your training
Folks are always looking for ways to beef up their training. Whether it is muscle building, adding, strength, improving conditioning, or fat loss, chances are there is some aspect of your training you feel is lacking. Personally, I’m never satisfied with my training. Maybe I’m just hard on myself but I’m constantly trying to improve all aspects of my strength and conditioning. Hell, if you’re not trying to improve, you’re wasting your time. Below is part one of a three part series on my top 10 ways to beef up your training.
1. Compound Lifts
I think all training programs should be based around compound movements. They are the building blocks of establishing a strong foundation of strength. Compound exercises pack on tons of muscle and tend to release the most growth hormone which is essential for muscle and strength gains. My favorites are the deadlift, clean and press, squat, and barbell rows.
2. Bodyweight Conditioning
This is my favorite form of “cardio.” At least twice per week I like to finish off training sessions with a little bodyweight conditioning. This type of conditioning is also good for your off lifting days or for extra work. It won’t make your sore, making it great for recovery work as well as general conditioning. There is nothing like pushing and pulling your own weight or sprinting up a steep hill to rev up your metabolism and start incinerating fat! Below are two sample bodyweight conditioning sessions.
Find some open space and set your timer for 20 minutes and and alternate periods of 40 seconds or work with 20 seconds or rest
1) Jump Rope
2) Squats
3) Burpees
4) Jump Lunges
5) Bear Crawl
or try this…
A couple in that circuit aren’t bodyweight moves but you get the point!
3. Density Training
Charles Staley literally wrote the book on density training. While I don’t follow it right down the line, it’s a great way to get a lot of work accomplished in a short amount of time. I like to take two non-competing movements, usually an upper/lower combination or an upper body push/pull. Set the timer for 10 or 15 minutes, perform 5 reps or each exercise and see how many total reps you can complete for each exercise. Next time try and see if you can beat your previous rep record or add some weight! Below is one of my favorite density training sessions.
Not only is this great for muscle and strength building but it’s awesome conditioning work as well. I know, I know, my technique isn’t perfect but it’s getting the job done I think!
Please feel free to add some of your favorite tweeks you use to beef up your training. Just drop a comment below and let’s keep this list going.
Stay tuned for part 2…
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