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August of Arms 2017 Pre-Test Results

Friday, August 4th, 2017

August of Arms 2017

I completed my August of Arms Pre-Test Results this past weekend. I thought I’d share them with you. The idea is to improve performance on all 4 of these events by the end of the month.

August of Arms Pre-Test #1 – Close Grip Bench for Reps

I went ahead and did this one over, so it was more accurate. I used 255 pounds this time and actually got more reps than when I shot the demo video a week prior.

August of Arms Pre-Test #2 – Max Alternated Dumbbell Curl

For the first time ever, I successfully curled my dumbbells that are marked 85’s but actually weigh over 91lbs apiece. They are a tough set to curl, and I’m stoked to start off the month of Arm Training with a big lifetime PR.

August of Arms Pre-Test #3 – Max Triceps Push Down

This is really the only lift from testing day that I was disappointed with. I figured I’d end up over 150, but failed on 140 3 different times.

August of Arms Pre-Test #4 – Wall Curl for Reps

For this one, you take half your bodyweight or 125lbs – whichever you prefer. I chose 133lbs, mainly because it’s easy to load.

Overall, I’m happy with my testing. I’m really looking forward to this month of training, no doubt about. Lots of good things gonna be happening!

Stay tuned.

Jedd

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August of Arms 2017

Thursday, July 27th, 2017

August of Arms

The Funnest Month of Training is Just a Few Days Away, Brotherrrr!

August of Arms 2017 has been updated and is ready to go.

This year’s program is totally overhauled, in an attempt to bring you the best version of August of Arms ever.

What started in 2014 as just “going to the gym and doing whatever random stuff I could think of,” has gradually evolved into a more and more purposeful month of training, which is also full of fun.

This year’s program is based around a new set of Test Lifts. I modified them this year for a few reasons:

  • feedback that I’ve gotten from past customers
  • changes that I’ve made in my training recently
  • to give a change of pace to those who have followed August of Arms the last couple of year
  • and I feel they match better to the goal of building BIGGER and STRONGER arms

The training you this month is based around improving your performance in the Test Lifts, helping you build bigger, stronger arms, and get the most out of your training, with purposefully selected exercises.

August of Arms truly is the Ultimate Arm Training Specialization Program.

To give you an idea of some of the new stuff I’ve got planned for you, I thought I’d post some of my own Test Lifts.

The first Test Lift I’d like to share with you is the Bodyweight Close Grip Bench Press. I plugged this one into the August of Arms program because for a time earlier this Spring, I did a mini-run at the 225lb Bench Press for Reps, like is done in the NFL combine. I liked it so much, that I built it into AOA 2017.

Bodyweight Close Grip Bench Press

Here is my official Pre-Test video for the Bodyweight Close Grip Bench Press.

Don’t worry if you can’t do your bodyweight on the Close Grip Bench. I go over some alternatives you can take in August of Arms.

I’ll be sharing more Testing Results as I complete the Pre-Test Lifts for August of Arms.

If you’re ready to build BIGGER, STRONGER Arms, then pick up your copy of August of Arms 2017 today.

All the best in your training.

Jedd

Juniata Strength Clinic 2017 Highlights

Wednesday, June 28th, 2017

2017 Juniata Strength and Conditioning Clinic

Last week, I attended the 2017 Juniata College Strength and Conditioning Clinic. Of all the years I’ve attended, and I’ve been to I think ALL but 2 since it first took place in 2000, this was one of the best, in my opinion!

Today, I went through y notes and compiled a list of all my biggest take-aways from the clinic, and shot a video covering them all.

2017 Juniata Strength and Conditioning Clinic
Part 1

2017 Juniata Strength and Conditioning Clinic
Part 1

I’d love to hear your thoughts on the topics I cover, and of course let me know if you have any questions.

I hope you enjoy it.

All the best in your training,

Jedd

Coaches: This Program Will Help You
Reduce ACL Tears and Other Knee Injuries: Deceleration Training


Summer’s Here – It’s Time to Start Cheating

Monday, June 26th, 2017

When to Cheat to Build More Muscle

The Summer months are here now, and that means it’s time for some Cheating.

Call me crazy, but I think people put too much emphasis on STRICT lifting technique.

I’m not saying that you should deviate from the technique so much that you put yourself at injury.

For instance, I think multi-joint movements like the Squat, Deadlift, and their complex variations should be done with excellent form at all times.

But when it comes to isolation movements, exercises where there’s much fewer joints moving and less risk for injury, I think it’s perfectly fine to cheat a bit on your technique in order to bring about more gains.

Here’s why you shouldn’t be afraid to cheat sometimes on your form:

1 – When you go super strict, it limits how much weight you can use.

Eventually, you’ve got to move up in weight a bit, if you want to bring on more muscle growth. But if you’re always staying super strict, it makes it hard to bump the weights up.

For an example of when I like to modify the technique in order to lift more weight, here’s a combo set of Plate Front Raises and Dumbbell Side Laterals. I deviate from the strict form on the Front Raises, because I’m using a 100lb Plate, and I bend my arms a bit to improve my leverage. I still try to lower the plate under control to accentuate the negative.

As you can see, I bend my arms here a bit to be able to get the plate up – just a small adjustment away from textbook form in order to get a lot more weight, and put a lot more loading on the front delts. Believe me, my front delts were SERIOUSLY SORE after this workout – way more sore than the previous few weeks when I worked with much lighter weight.

(2) When you keep everything strict, it limits how many reps you can do.

Appreciable volume is a must in order to build muscle. In fact, I like to stay between 8 and 15 reps on my movements where the goal is building muscle and not sheer strength.

There’s a couple ways to dial back the level of strictness in your lifting, in order to get more volume. Here are my favorites:

Go Heavier and Cheat from the Start: This method pulls from the idea above, of using more weight. Grab something that’s a good 5 to 10lbs heavier than you normally do with pristine form, and use some body english right from the start in order to bump up the volume and feel the pump sink in.

Regular Weight and Cheat at the End: With this one, you’ll start out with your regular “textbook” form, and then if you burn out before you hit your goal number of reps, then stop being a form policeman, and get the rest of your reps.

This is really just a handful of ways you can ease back a little bit on the form, in order to kick-start your gains again by increasing the weights you’re using and the volume you’re hitting in your workouts. I’m sure you can think of a few more.

The way some people talk about lifting, it’s as if the Form Police are there shaking a nightstick at you, watching every rep you do, ready to pounce on you if you deviate even the slightest from perfect form.

That’s all in your head. Don’t feel the need to stay strict on every single set and rep you do.

Naturally, there’s a time and place for everything. You don’t want to get in the habit of ALWAYS using cheat form.

Use cheating as a way to break through plateaus, test yourself with higher weights, and challenge your endurance in higher-rep situations.

I think you’re gonna see that it can help you out a great deal and can bring on some last-minute size increases, now that the Summer is here.

All the best in your training.

Jedd

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Shoulder Blades Into Your Pockets for Stronger Bench Press and Rows

Tuesday, May 16th, 2017

Back Contraction and Scapular Control for a Bigger Bench

One of the things I’ve been working on really hard the last few weeks is intensifying the contraction of my lats and the scapular musculature when performing Rows and Presses, in order to improve my back development and increase pressing power.

By doing so, my Barbell Bench Press has never felt better, and it’s almost completely pain free right now, for my shoulder.

I recently shot a video to help understand what I’ve been working on, and the feeling I’m going for when performing a lot of my Row movements.

There’s a million ways to do this, and one way is with Recline Rows, which we just happened to be doing recently.

Shoulder Blades Into Your Pickets

This video also talks about the idea of Shoulder Blades Into Your Pockets. This is exactly what I’m trying to do whenever I do a Seated Row, a Pull-down, and many other pulling/rowing movements.

I think if you try to implement this kind of contraction when you Row, you’ll gradually develop a better mental connection between your lats and scapular muscles, and this will lead a much more stable and stronger Bench Press.

If you have any questions on this, please leave a comment below, and make sure to subscribe to my youtube channel.

All the best in your training.

Jedd

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