So here is my problem.

Like many people who train in their own home gym or garage gym, space is often limited.

For instance, I train in a two-car garage, but for the most part, the equipment is only on one side of the garage, because the other side is for the car that belongs to the lady of the house.

The result is that I can’t get everything that I want to have, inside the small space that I have available for me.

For instance, I would love to have a separate bench set-up and squat cage, but I simply don’t have the room, so I bench in my squat cage.

It would be great to have a complete set of dumbbells from 5’s all the way up to 150’s, but I just don’t have the room.

I’d also love to have my cable / weight stack machine right there where everything else is, but the damn thing is so large, it just isn’t going to work, so that unit is pushed off to a completely separate room.

Much of my auxiliary training recently has been based on Super-sets, Pairings, whatever you want to call them… two or more exercises done pretty much back to back.

However, the walk from the main platform to the cable machine I was using for supplemental tricep work was making me crazy, so I needed to find a different way to get the Tricep work in without having to walk a mile during my workout. I mean, the purpose of doing exercises back-to-back is to NOT rest between sets, and the walk between movements was killing my pump.

And let me just say, there is no way I am going to do Dumbbell Tricep Kick-backs. All I can think of every time I have thought about doing them is that there is a paparazzi in a bush outside my house with a camera trying to get a picture of me doing them.

Beyond that neurosis, no matter how heavy or light I go with kick-backs, or how controlled or uncontrolled I do them, I never feel anything the next day. So they are out!

So, I was trying to think of something else I could do that would be easy to set up and that would take up very little room and I came up with this little exercise…

Banded Tricep Extensions

I don’t know why these never crossed my mind before, considering how much I already use and love bands, but I am happy that the idea finally slapped me in the face.

This movement is perfect for anyone looking for a different Tricep Exercise to do. Here are a few reasons to give it, and bands in general, a try.

Minimum Equipment Needed
In the video, I use my squat cage to harness the bands down, but really any sturdy object will work. I could easy use the jack-pole that supports the roof and guys who train in their college dorm room could use their bed, desk, or a door knob.

Great Value in Bands
Bands are sort of expensive I guess, running from $20 to $40 apiece, but when you consider how versatile they are, the price per exercise plummets. I use bands for tons of different ways. Here’s an older clip using bands in a different exercise pairing, Upper Body Finisher: Push-ups and Pull-aparts.

Easy to Set-up
It takes about 10 seconds to tie the loop-knot between the two bands and 2 seconds to wrap them around the sturdy object.

Little Space Required
Using the purple bands I only needed to step back away from the tie-down about two feet and that was enough tension. And if you were in a tighter space, all you’d have to do is choke up on the bands and you’d be set.

Full-ROM Tension
The main difference, functionally-speaking, between this movement and Kick-backs is that there is tension on the muscle the entire time. Momentum is very little of a factor as long as you concentrate on minimizing it. I was mainly just demonstrating reps in the video, but when I have done these in my workouts, I’ve focused on performing them more strictly.

This is just the start of what is possible with bands. If you get a set I am sure you’ll be able to think up a ton more stuff you can do with them.

LESSON LEARNED

In closing, don’t get tunnel vision in your training. Take a moment to think things through when you are stuck on something, because the answer might be as obvious as replacing the normal implement with a band. Awesome.

Give it a try and let me know what you think!

All the best in your training,

Jedd

Strength Cardio

by Rick Walker, CSCS

As a strength athlete, you spend countless hours getting stronger. You focus on squatting more, pressing more, closing bigger grippers, and adding more and more slabs of functional mass. Nothing gets in the way of this and your laser like focus keeps you in the gym and on top of your game. It is just what we, as strength athletes, do.

Allow me for a second to change your thinking. In your quest for betterment under the bar, when was the last time you thought about the most important muscle in your body: Your Heart??

Let’s face it, squatting big rules and nothing beats a huge set of biceps, but if your heart stops working, none of that matters. (more…)

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…)

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…)

If you’ve picked up the latest edition of Men’s Fitness, there is a big 4 week AMD workout in it.  You know from all of my posts here on Diesel and if you’ve purchased this innovative muscle building system, that I’m big on full range of motion movements, a thorough warm-up, activation exercises, SMR and everything else that helps you stay healthy and move better.

It is so important as you get older and it is so important for coaches and personal trainers who are responsible for helping athletes and fitness enthusiasts.

READ THIS NOW (more…)

Everyone wants to fill out a shirt.

Now there are a few different ways you can do it.

• Build a big chest
• Build big arms
• Build a big back
• Wear 4 shirts (All my collars are popped SON, that’s real)

Read this… (more…)

I wanted to put together a solid post about bodyweight training.

Many people don’t realize the benefits of bodyweight training because every magazine you see, there are dudes in the gym hitting weights.

But

With all training, there is a regression and progression to every exercise.  For example a regression for hanging leg lifts is performing a plank.  The progression would performing the movement with a med ball between your feet.

Another example would be a bench press.  Many people can’t do a conventional bench press because of existing shoulder issues, their form is bad or they just don’t have access to the equipment.

Push-ups are a great alternative.  Not only can you perform push-ups with various hand positions but you can also do them from an elevated surface extending the range of motion for the shoulders and engage more muscle fibers.

Bodyweight Training Benefits:

1. free
2. versatile, many different variations
3. can be done anywhere
4. improves movement
5. improves relative strength
6. can improve reactive strength

Here Are My Top 5 Bodyweight Movements

Which ones did I miss?  Leave a comments with your favorites!

(more…)

You have to check out this new video for AMD, it shows:

• an exclusive sneak peak at the new site
• a real testimonial from a busy dad (who had an amazing transformation)
• a cool video segment at the end – MUST WATCH
• Look for this new muscle building program SOON, I mean REAL SOON!

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