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Posts Tagged ‘bodybuilding’

Preparing for Max Effort Attempts

Friday, October 8th, 2010

Preparing for Max Effort Attempts

What is Max Effort

It depends on who you are and what you are training for.

If you are a powerlifter, max effort means one all out rep, typically referred to as absolute strength.

If you are a bodybuilder, a max effort attempt could be a repetitive effort set done to failure with miminal rest and with high intensity, i.e. clustering sets, doggcrapp, 5/3/1 last set, drop sets, giants sets, etc.

If you are an athlete, a maximum attempt is typically a 3-5 reps set done with 90% + 1RM (depending on the athlete).  Max efforts of 1 rep are not typically done with athletes due to the risk factor and because athletics lift raw (without gear).

Even though maximal effort can mean different things depending upon who you are and what you’re training for, maximal effort means maximal effort.  All out with no hesitation and no regrets.  Many people aren’t ready for this.  You have to truly be mentally tough.  Because of the damage max efforts take on the body and mind, they take time to recover from and they must be cycled in and out of training correctly.

Regardless of your training, when you are preparing yourself for a max effort workout, it starts long before stepping into the gym.

Max Effort Preparation (Before the Gym)

Hydration – how you been drinking enough water during the last 2-3 days?

Periodization – when was your last workout?  What was the effort?  Have you recovered?

Nutrition – Are you eating regularly?  Every 2-3 hours?  What do the meals consist of?  Good protein (chicken, fish, beef, yogurt, cottage cheese, tuna), carbs (fruit, vegetables, oatmeal, rice, pasta) and good fats (walnuts, peanut butter, almond butter, avocados, fish oil)?

Rest / Recovery – have you been getting enough deep sleep?  Were you hitting the foam roller and light mobility drills on your days off?  Many people don’t realize the exact same exercises you use to warm up for your workout should also be used on your days off to speed up recovery!

Gym Bag – did you bring your ipod?  Is it charged?  Do you have your workout drink and post workout drink?  Do you have your training journal?  Do you have your warm-up, workout and cool down written down?  Do you have your belt?  Do you have your wraps?

Training Partner (this is key) – you’ll need someone there to push you to your potential.  You’ll need someone to spot you!  Sometimes you’re not mentally ready to hit that max effort set and the training partner is the key.  Sometimes the music isn’t enough and for the sake of safety, the partner is essential.

Max Effort Preparation (At the Gym)

You know I am a HUGE proponent of the warm-up and its effects on the rest of the workout (and recovering from the workout).  With a workout that the lifter will be hitting a max effort attempt, it is even more critical.

Here are some AWESOME warm-ups you can do:

3 Insanely Effective Upper Body Warm-up

Get Your Hips Right – Lower Body Warm-up

After the warm-up, the sets leading up to the maximal effort should really focus on form and continuing to prepare the muscles for the upcoming attempt(s).

BUT, they should NOT fatigue.  If the prep sets are too heavy and with too much volume, you have a risk of not being ready for the max effort set(s).  Again, I am saying set(s) and not set because depending upon your workout (i.e. doggcrapp and powerlifting) you might be hitting multiple max effort attempts.

Bad Warm-up Sets for Max Bench (max attempt 315lbs)

Set 1:  bar x 20

Set 2:  135lbs x 10

Set 3:  185lbs x 10

Set 4:  225lbs x 8

Set 5:  275lbs x 6

Set 6:  315lbs x 1 attempt

Set 7:  315lbs x 1 attempt

Set 8:  315lbs x 1 attempt

There’s too much volume at too high of a percentage of the lifter’s max!

A better lead up to the attempts would be this example.

Set 1:  bar x 20

Set 2:  135lbs x 10

Set 3:  185lbs x 8

Set 4:  225lbs x 3-6 (this one is the turning point, if they set feels really good, hit 6 reps, if you still need more prep, only hit for 3 reps, auto-regulation)

Set 5:  275lbs x 3

Set 6:  295lbs x 1

Set 7:  315lbs x 1 attempt

Set 8:  315lbs x 1 attempt

Set 9:  315lbs x 1 attempt

But like everything else, it is an individual thing.  The above is only one example, there are many others.  That is why the training journal is so important.  What did your last max effort for bench look like?  What was your warm-up and prep sets.  You have to keep track so you can use this for your next heavy session.

Alright, so now look at the fun stuff.

The below video is Ryan hitting his last set of squats on the 5/3/1 program.  The last set is done all out without leaving anything left.  This is a maximal effort attempt.

A few things I want you to notice.

Where is the spotter? Right there for every rep!  The spotter jumped in an gave minimal help to keep the weight moving.  He didn’t pull Ryan quickly back up.  He let him fight it out but he (the spotter) controlled that last rep.

Did Ryan go until the weight crushed him? No, he did all reps with good form and did not go to the point where there is no return.  Max effort is max effort done safely. Remember that.

Did Ryan’s form break? No.  Does form break under fatigue? Yes.  That is why is so important to drill form while the weight is light so it becomes second nature.

Did you notice Ryan’s Breathing Pattern? He took a huge breath, held it and isometrically braced his abdominals outward against his belt and engaged his lats.  He repeated this pattern for every rep.


how-to-warm-up-ultimate-warm-up-preparation

fast-bodybuilding-workouts-how-to-build-muscle

Tags: bodybuilding, bracing, core strength, dynamic effort, focus, max effort, mental toughness, powerlifting, real strength training, repetitive effort, strength training workouts, strength training workouts for athletes
Posted in muscle-building-workouts, strength training powerlifting, strength training to improve athletic performance, strength training workouts | 7 Comments »

Big Arm Workout – Mass Building Workout for Arms

Saturday, October 2nd, 2010

Big Arm Workout

Mass Building Workout for Arms

Here is a muscle building workout for big arms.  There are some unique volume combinations we will use for both biceps and triceps.

Exercise 1:  Chin-ups, Ladders, 1 Time Through

Perform 8 reps, 8 breaths rest (rest only the time it takes to take 8 slow breaths)

Perform 7 reps, 7 breaths rest

Perform 6 reps, 6 breaths rest

Perform 5 reps, 5 breaths rest

Perform 4 reps, 4 breaths rest

Perform 3 reps, 3 breaths rest

Perform 2 reps, 2 breaths rest

Perform 1 reps, 1 breaths rest

Perform 2 reps, 2 breaths rest

Perform 3 reps, 3 breaths rest

and so on…

then try and work your way back up to 8 reps, see how far you get!  This is a max effort attempt.  Your goal is to try and start at 8 reps, go down to 1 rep and back up to 8 reps.

*Note:  if you can’t perform 8 reps, start with a lower number, try starting at 6 reps for the first set.  On the other hand, if you are strong at chin-ups, add additional weight with a dip belt.

HOW TO DO CHIN-UPS VIDEO – CLICK HERE

Exercise 2:  Tricep Press Downs, Ladders, 1 Time Through

For the tricep ladders, we will do something a little different.  Pick whatever attachment you want; a tricep rope, v-handle or straight handle.  Get on the cable stack and use the heaviest weight you can do for 1 rep.  If you can do the whole stack no problem and for multiple reps, overload the movement with an elastic band.

Heaviest weight, 1 rep, drop pin to next lighter weight, no rest

Next weight, 2 reps, drop pin to next lighter weight, no rest

Next weight, 3 reps, drop pin to next lighter weight, no rest

Next weight, 4 reps, drop pin to next lighter weight, no rest

Next weight, 5 reps, drop pin to next lighter weight, no rest

Next weight, 6 reps, drop pin to next lighter weight, no rest

Next weight, 7 reps, drop pin to next lighter weight, no rest

Next weight, 8 reps, drop pin to next lighter weight, no rest

now try to work your way back up!  After your 8 rep set, ADD 10 lbs and perform 7 reps.  Keep going back up (adding 10 lbs each progressive set) toward the 1 rep weight, until you can’t perform the required number of reps with good form.

HOW TO DO TRICEP EXTENSIONS – CLICK HERE

Exercise 3:  Seated Dumbbell Curls

4 sets x 12 reps

Exercise 4:  Diamond Push-ups

4 sets x 25 reps


how-to-warm-up-ultimate-warm-up-preparation

fast-bodybuilding-workouts-how-to-build-muscle

Tags: arm workouts, big bicep training, big tricep training, bodybuilding, mass building workouts for arms, muscle building workouts for arms
Posted in accelerated muscular development, strength training to improve athletic performance, strength training workouts | 6 Comments »

Metabolic Core Training Exercise – Great for Conditioning and Power

Sunday, July 18th, 2010

Cool Metabolic Core Training Exercise

Great for Conditioning and Power

Check out this cool exercise from Martin Rooney.  He demonstrates the proper execution of the movement with a powerful rowing motion with the arms and an explosive flexion at the hips.  Pulling in the lats and upper back is key to any real core training movement.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: athletic strength training, bodybuilding, core exercises, core strength, core training workouts, explosive power for athletes, fat loss, get ripped, high intensity conditioning, high intensity workouts, increased metabolism, lose fat, six pack abs
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance | 76 Comments »

Metabolic Core Training Exercise – Great for Conditioning and Power

Sunday, July 18th, 2010

Cool Metabolic Core Training Exercise

Great for Conditioning and Power

Check out this cool exercise from Martin Rooney.  He demonstrates the proper execution of the movement with a powerful rowing motion with the arms and an explosive flexion at the hips.  Pulling in the lats and upper back is key to any real core training movement.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: athletic strength training, bodybuilding, core exercises, core strength, core training workouts, explosive power for athletes, fat loss, get ripped, high intensity conditioning, high intensity workouts, increased metabolism, lose fat, six pack abs
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance | 594 Comments »

Hardest Core Exercise EVER – Part 1

Sunday, July 11th, 2010

Hardest Core Exercise EVER

Part 1

I am starting a new series on Diesel to really jack up your core training.  It is titled the “Hardest Core Exercise EVER” series.  It will contain some of the hardest core training exercises ever created.  Most are used with the athletes or bodybuilders I train at Diesel.  Needless to say, there are very tough.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: abdominal training, athletic strength training, bodybuilding, core training workouts, explosive athletes, hard core exercises, no BS core training, power training for athletes, real core training, six pack abs
Posted in accelerated muscular development, core training workouts, core workouts for athletes, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 4 Comments »

Hardest Core Exercise EVER – Part 1

Sunday, July 11th, 2010

Hardest Core Exercise EVER

Part 1

I am starting a new series on Diesel to really jack up your core training.  It is titled the “Hardest Core Exercise EVER” series.  It will contain some of the hardest core training exercises ever created.  Most are used with the athletes or bodybuilders I train at Diesel.  Needless to say, there are very tough.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: abdominal training, athletic strength training, bodybuilding, core training workouts, explosive athletes, hard core exercises, no BS core training, power training for athletes, real core training, six pack abs
Posted in accelerated muscular development, core training workouts, core workouts for athletes, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | No Comments »

What is the Best Training Equipment?

Wednesday, July 7th, 2010

What is the Best Training Equipment?

I asked this question the other day on Facebook and I received a ton of feedback.  Everyone weighing in with their opinion.  It seems that everyone has their favorite piece of equipment.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: best training equipment, bodybuilding, muscle building workouts, strength training workouts, which equipment to use
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training workouts | 9 Comments »

Power Combos for Big Muscle Fast

Thursday, April 29th, 2010

Lou Ferrigno probably had one of the biggest, best backs in bodybuilding back in the 70’s.  He was just a massive dude all around.  Here is a pic of him doing some bent over rows.  One of the best mass builders for the upper back, along with pull-ups.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: 6 pack abs, ab roll-outs, bodybuilding, core training workouts, gain muscle mass, muscle gaining workouts, power combos, pull-ups, ripped ab training
Posted in accelerated muscular development, muscle building anatomy, strength training muscle building workouts, strength training workouts | Comments Off on Power Combos for Big Muscle Fast

Rows to Help Posture?

Sunday, April 18th, 2010

Rows to Help Posture?

Here is a weird trick I use to help my athletes with their posture.  Hip mobility, pelvic tilt, glute activation all play a role in maintaining a neutral posture.

A neutral posture ensures good movement and bad posture means that there is a potential for:

  • the pelvis is out of alignment
  • the hamstrings to be on tension
  • the abdominals to be on tension
  • the glutes to be shut down
  • knee pain to be present
  • lower back pain to be present
  • hip pain to be present

In this video I will show you workout efficiency, ie.  killing two birds with one stone.  When working with athletes you know that their time is important.  You have to get the most impact in the shortest amount of time.  With fitness enthusiasts, it is no different.  They have jobs, kids, stress, long commutes, etc.

CHECK OUT THIS KILLER POST AFTER THE JUMP (more…)

Tags: alleviate lower back pain, back training workouts, big arm training, bodybuilding, chest training workouts, glute activation, low back pain, reduce knee pain, rehab, rehabilitation, tricep muscle gain
Posted in accelerated muscular development, strength training muscle building workouts, strength training workouts | 4 Comments »

Shoulder Murder by Rest Pause

Sunday, April 11th, 2010

Shoulder Murder by Rest Pause

When you think about going to the gym 3, 4 or maybe even 5 days a week; you get freaking burnt out.  Trust me, I know.

So, there are times when you need to kick up the intensity, put away the talking and bullshitting and get to business.
CHECK OUT THIS KILLER POST AFTER THE JUMP (more…)

Tags: bodybuilding, extreme conditioning, how to build muscle, muscle gaining workouts, rest pause training
Posted in accelerated muscular development, how to improve fitness and conditioning, how to lose weight and get in better shape, strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance | 3 Comments »

The Feel Better Immediately Shoulder Combo

Sunday, March 7th, 2010

Human-Anatomy-shoulder

If you’ve been around Diesel for any length of time you’ll know we have the most popular SHOULDER REHAB VIDEO on the internet.  At the time of this article, it has over 120,000 views and over 200 5-star ratings.

CHECK OUT THE REST OF THIS KILLER POST ==> (more…)

Tags: bodybuilding, fix shoulder pain, gain muscle, how to build muscle, rehab shoulder injuries, rotator cuff exercises, rotator cuff injuries, shoulder pain, shoulder rehab, shoulder strength training, strength training workouts
Posted in accelerated muscular development, injury rehab recover from injury, muscle building anatomy, strength training muscle building workouts | 191 Comments »

Top 5 Simple Muscle Building Tips – Essential Mass Building Exercises

Thursday, February 4th, 2010

a230_h8

Some things in life are simple.

Like finding a good web designer or in our case for this article, building muscle.

How can building muscle be made simple?

Easy, just by applying some key principles and using the right exercises.

Key Muscle Building Principles That Are Easy to Apply

READ MORE AFTER THE JUMP (more…)

Tags: athletic strength training, bodybuilding, how to build muscle, muscle building workouts, strength training
Posted in accelerated muscular development, strength training to improve athletic performance, strength training workouts | 4 Comments »

Cardio is DEAD

Sunday, January 17th, 2010

treadmills-at-work

Cardio is Dead!

I was going to start this post with that one picture.  You know the one I’m talking about.  That really obese chick with the leopard bikini walking on a treadmill.  Oh the sweet, sweet memories.

But I figured I would tone it down a notch and just talk about the reason “cardio is dead”.

Most of you are informed but some are not. (more…)

Tags: bodybuilding, fat loss workouts, fitness, get strong, how to build muscle, lose fat, lose fat workouts, lose weight
Posted in accelerated muscular development, athletic strength training lift odd objects, how to improve fitness and conditioning, how to lose fat improve fat loss, how to lose weight and get in better shape, strength training muscle building workouts, strength training workouts | 6 Comments »

Vision Quest 2010

Thursday, December 24th, 2009

vision_quest_1

Vision Quest

No more bullshit.  We’re on a Vision Quest!

You and me.  Together.

I am going to work my ass off to make 2010 amazing for you.  That is my guarantee.

People always say, on “Monday I’ll start” or “When my next check comes in, I’ll join the gym”.

NO MORE!

JOIN THE MOVEMENT AFTER THE JUMP (more…)

Tags: bodybuilding, gain muscle, goals, how to build muscle, inspiration, lose fat, reaching your fitness goals
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts, your daily inspiration | 243 Comments »

How to Deadlift the Proper Way

Friday, November 20th, 2009

arnold-deadlifting

How to Deadlift

How to Deadlift the Proper Way Without Wrecking Your Back

If you’ve been on Diesel for any length of time you have been to our Training Center.  If not, look to the right navigation bar and you’ll see a TON of cool information around many muscle building and strength training exercises and concepts.

One section in the Training Center is How to Deadlift.

This post is REALLY important! (more…)

Tags: athletic training, big leg training workouts, bodybuilding, how to build strength, how to deadlift, how to deadlift the right way, lower body strength development, lower body workouts, the right way
Posted in accelerated muscular development, core training workouts, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 19 Comments »

Rest Pause Training – Step-ups and Rows

Monday, November 9th, 2009

caseyviator

Building serious muscle doesn’t have to take hours and hour and tons of volume each workout.
You have to check this out! (more…)

Tags: bodybuilding, conditioning, gain muscle workouts, grip strength, how to build muscle, rest pause training, rows, step-ups, work capacity
Posted in accelerated muscular development, how to build muscle, how to lose fat improve fat loss, strength training muscle building workouts | 7 Comments »

Pay It Forward

Thursday, November 5th, 2009

pay-it-forward-give-to-others

I was thinking the other night about how really lucky I am.

I know, I know, I’m getting soft in my old age.  Well, I’ve got a little secret for you.  I’ve always been just a big softy.  Despite how dynamic, agile and cool I might seem (that is sarcasm 🙂 ).

Something you might not know about me is that I grew up on a farm and never really had anything.  I worked hard everyday and got up early to feed horses, cows, chickens and a host of other animals before school.  During the summer I had three jobs and always wanted what the other kids had.
(more…)

Tags: bodybuilding, bodybuilding workouts, build strength, building muscle, inside fitness, inspiration, Men's Fitness, muscle and fitness
Posted in accelerated muscular development, your daily inspiration | 26 Comments »

Cool Video - Important Lessons
Fun in the November Sun

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