Diesel Crew - Muscle Building, Athletic Development, Strength Training, Grip Strength

Strength and Conditioning for Elite Athletic Performance - Free Articles, Videos for Coaches, Fitness Professionals, Personal Trainers, Athletic Trainers, Physical Therapists for All Sports

As Seen On
  • Home
  • Media
    • Video
    • Articles
    • Galleries
    • Interviews
    • GS Radio
    • Contact
  • Products
    • eBooks
    • Manuals
    • DVDs
    • Services
  • Team Diesel
    • Napalm’s Blog
    • Smiitty’s Blog
    • Spray Series
    • Testmonials
  • Resources
    • Links
    • Contact
  • Forum
  • Home
  • Media
    • Video
    • Articles
    • Galleries
    • Interviews
    • GS Radio
    • Contact
  • Products
    • eBooks
    • Manuals
    • DVDs
    • Services
  • Team Diesel
    • Napalm’s Blog
    • Smiitty’s Blog
    • Spray Series
    • Testmonials
  • Resources
    • Links
    • Contact
  • Forum

Posts Tagged ‘how to build muscle’

How to Get Stronger, Bigger and Beat Your Competition by Using Your Mind

Thursday, August 22nd, 2013

One of the biggest parts of strength training has nothing to do with how big you are, the loads you use, the volume you perform, or the time you spend in the gym.

Most people have those aspects pretty well covered.

This is something totally different that most people never give a bit of attention to…

The Mental Side of Training.

Today, I am interviewing someone who knows a great deal about that. Logan Christopher.

Interview: Get Better Results in the Gym Through Mental Training


Jedd: Logan, thanks for doing the interview. Please tell us a bit about yourself and how you got your nickname, the Physical Culture Renaissance Man.

Logan: I have to thank Geoff Neupert for calling me that in the first place. For those that don’t know, physical culture is an old term to describe all different aspects of health and fitness. And renaissance man is the term used to describe someone who is good at a wide range of things. The term is usually applied to people like Leonardo Da Vinci for his amazing work in art, music, sciences, invention and more. So basically this term refers to someone who is good in all different sorts of strength and fitness areas. If it’s related to strength I’ve probably done it. Some of the things I’m more or less regularly working on are heavy lifting, bodyweight training including hand balancing and gymnastics, oldtime strength feats, grip strength, kettlebells and more.



Jedd: Logan, what does it mean to “Think and Grow Strong?” Your DVD Set is the first I had heard of this, and I think I have an idea, but tell us more.

I came up with this title based on the famous wealth and business book Think and Grow Rich by Napoleon Hill. Everyone has heard the stories of old ladies lifting cars off of their family. Well if a person has that amount of strength stored within them strength training isn’t really about getting stronger but unlocking the power already within us. As you mentioned proper physical training is crucial and there is soooo much information available on that. Many people reading this will be quite versed in how to train to get stronger.

But very few people pay attention to the mental side. What I have found with myself and clients is that how you use your brain will instantly effect the amount of strength you can put forth, thus you can literally think and grow stronger.



Jedd: There have been some strength feats that I just knew right away I was going to attain and I did. Why is it that the way you think can have such a profound effect on something like strength training?

Logan: Just think about it for a second. When we’re exerting strength our nervous system is sending signals to tell the muscles to contract. If the CNS sends a stronger signal than you can contract harder and thus be stronger. And its not about trying any harder. In fact, with many of these drills you get better results with less effort. I recently did a simple experiment using hypnosis and curls. I saw a 27% improvement on reps using my weaker arm than what I could do with my stronger arm.

Basically you mind is going to direct EVERYTHING that you do. If it is optimized it just makes sense that you will see instant effects in performance. This stuff is actually easy once you understand how it works. But it only took me several years of studying it all to put it together 🙂



Jedd: Are some people born better able to optimize this mental strength than others?

Logan: Yes, just like some people are born physically stronger than others. But they’re all trainable skills. Many people, when they see what I can do, assume I was always strong. That’s not the case. In fact I was a very weak and scrawny kid growing up. Although I was fairly smart I wouldn’t say I was mentally strong either. If anything what I did have was a strong will to succeed, and that too is a trainable skill.



Jedd: Is this about repeating a mantra? Having motivational posters in the gym? What all is involved in this?

Logan: No, no, no. A mantra is a form of affirmations. While they can work mantras are the weakest of any techniques I’ve seen. The problem with them is that if you don’t believe what you’re saying you’re actually going to be affirming the opposite of your desire. You have to be careful of these limiting beliefs, but once you know how, they’re actually quite easy to change once you’ve identified them.

A motivational poster can do something but its not going to double your reps. Let’s talk about motivation. If you need to be motivated it means there is conflict between different parts of yourself. One part wants to achieve a goal and another wants to sit on the couch and eat cheetos. You can work to integrate these parts of yourself and then be congruent as you work towards what you want. And if you’re in this state than no motivation is necessary.

Some of the main techniques of what I teach come from Neuro-Linguistic Programming, Hypnosis, Visualization and Energy Psychology. There are different ways to help you achieve whatever your strength training goals happen to be by using these methods.

Everyone knows about visualization but few people practice it, at least regularly. But even with that I’ve found there are much more powerful tools. As an example visualizing yourself doing an exercise may help. But if you change HOW you visualize in specific ways, which changes your mental programming, you will definitely see an improvement.



Jedd: OK. So it’s not just about practicing Mental Programming, but also about How You Do it. Awesome. Another thing that caught my eye about your Think and Grow Stronger Master Course is that you talk about “manipulating your past, present and future.” How is this possible?

Logan: Time isn’t something that is real, in the sense that its not a physical thing. All it is is a mental construct that has many uses, but people also become trapped by it. All you really have is the present. In your mind you can go to the past and the future. Any exercise in goal setting is working towards a future time. You can also change how you frame the past. Just how much is possible with it? I think an example will show you what sort of manipulation you can do.

At the Wizards of Strength Workshop I led Matti Marzel through a drill. He was already quite strong in that he did two handstand pushups against the wall on just the index finger and thumb of each hand. At the time this was the best he could do. I led him through a little drill accessing how he programmed this exercise within in his mind. I had him step into the future where he had continued to practice this exercise. In this state he had more for a “feeling of owning the exercise”. I had him step back to the present bringing that feeling with him. He then did another set and was able to get 4 reps. He doubled what he could do by manipulating his mental programming and the future.



Jedd: When I played baseball, my dad always said I “wore my emotions on my shirt sleeve.” What exactly do emotions have to do with all of this?

Logan: The emotions are intimately tied into your thinking processes. Psyching up is a form of mental training that is common among strongmen and powerlifters. To get into this state people use anchoring, even if they’ve never heard of that term. What are they doing? They’re doing something to trigger their emotions, usually anger, to enter an altered state where the can lift heavier things. And it works. BUT there are better methods and while it works for non-complex heavy movements, psyching up does not work as well for everything else. Different emotional states are more or less useful for different lifts and exercises.



Jedd: Logan, I truly believe having your Mind right is a huge factor in success with strength training. I have seen people wrap up horseshoes and steel bars and then just before they attempt the bend they say, “I’ve never been able to get this.” And sure enough, they fail. I would love to put together a resource to help people improve this, but your Master Course is amazing. Please tell people about it and how to get it. I know you are planning on retiring it and it won’t be around much longer.

Logan: Limiting and empowering beliefs are such a huge aspect of success in any field. These not only directly responsible for your success or failure in training, but whether you even train and how you do it in the first place!

The Think and Grow Strong Master Course is a huge amount of information. It originally began as a monthly program but is now available all in one set. Ten modules cover all of the areas I’ve discussed and more. In total there is a binder full of written manuals, 12 DVD’s and 5 CD’s. The CD’s have hypnotic tracks that all you have to do is listen to in order to help you get stronger, gain muscle or lose fat. And they work.

But I’ve decided to retire this course and pull it off the market. I’m doing this to make way for new information in the future like my upcoming book Mental Muscle. So once this month is over it is gone for good. But right now you can get it for about one third of the price.

My guarantee is that with this course alone you’ll be far beyond any personal trainer and even sports psychologist out there in knowing how to properly use mental training.

I only have a few copies left and if they don’t sell out right away I’m pulling them off the market for good at the end of this month.


TGSMaster


Jedd: Think about this guys:

It’s likely that you have spent a decent amount of money in acquiring training information in the forms of books, videos, certifications, etc. The great thing about mental training is that it builds on top of whatever knowledge you currently have. Regardless of how you’re training or what you’re training for it can be added on top to act as an accelerator for your goals.

If you want an edge on your competition, whether you are in strength sports, more classic sports, are a coach, or just want to look better, this could be the final piece to the puzzle to make your preparation complete.


Get it here while you still can for 1/3 the regular price:
Think and Grow Strong Master Course

All the best in your training,

Jedd


Click the Banner Below to Learn Nail Bending


Tags: get bigger, get leaner, get stronger, how to build muscle, improve strength, lose fat
Posted in how to build muscle, how to develop strength, how to improve fitness and conditioning, how to improve strength, how to lose weight and get in better shape, strength training powerlifting, strength training to improve athletic performance | Comments Off on How to Get Stronger, Bigger and Beat Your Competition by Using Your Mind

Exercise Selection for Muscle Building

Tuesday, December 20th, 2011

Programming Your Movements for Muscle Gains

In Part I of this Build Muscle The Right Way Article Series, I spoke about the three most important keys I use for building muscle and gaining strength at the same time: Multi-joint Movements, Training for Power and Speed, and Working for Muscular Balance. You can read Part I here: Keys to Muscle Building.

Sample Upper Body Training Split

In Part I, I put a lot of emphasis on maintaining antagonistic balance so that you do not develop muscular imbalances that will cause you trouble later on down the road. Also as I stated Part I, if you perform your complementary Push and Pull movements on the same day, it can be easier to keep everything balanced. However, because I spend so much time training for Grip Strength, I run out of time in order to accomplish everything I like to do, so I split the two days up. Lately, my split has looked like this:

  • Week 1 – Day 1: Push, Week 1 – Day 2: Pull, Week 1 – Day 3: Lower, Week 1 – Day 4: Grip Specific
  • Week 2 – Day 1: Pull, Week 2 – Day 2: Push, Week 2 – Day 3: Lower, Week 2 – Day 4: Grip Specific

In other words, I go Push, Pull, Lower, Grip for the first week and then flip flop the Push and Pull so it goes Pull, Push, Lower, Grip the second week.

Sample Upper Body Push Workout

Here is a recent workout I did for Upper Body Push. This workout took place on a Monday. It was followed by an Upper Body Pull Day on Tuesday and then a Lower Body Day on Thursday. One week later, I followed the schedule and did my Upper Body Pull Day first and the Upper Body push day second, etc.

Optimally, the order of this day would go like this:

1. Overhead Power Movement: Requires the most skill and energy, so it should take place first

2. Bench / Incline Bench: Because the body is supported on the bench, even after doing a big movement like the Overhead Variations, I still feel strong on the bench going second.

3. Auxiliary Bench Movement: Examples could be Speed Bench Against Bands, Incline Bench, Dips – All these are awesome, especially if your shoulders are feeling good.

4. Isolation Movement: If isolation movements are your thing, you can include them here or you can do another auxiliary movement, work on the rotator cuffs, or bring up a weakness in your upper body (triceps, etc)

Bench Press

On this day, I started off with Bench Press, although often I will actually start off with Overhead Press, especially if I am using the Log. I was able to work up to an unassisted single of 365 on the Bench Press, for the first time in about a year. My all time best is 405 with a spotter.


Speed Bench Against Bands

In order to perform this one correctly and get the most out of it, you should be moving the bar much quicker than this. I should have either used lighter bands or lightened the bar weight, but I did not.


Military Press

My back was feeling a bit seized up after the heavy benching, because I was actually arching pretty hard for me. That is about all the angle I get. If I worked on my thoracic mobility more, I think I could get a better arch. Anyway, because my back was tight, I stuck with Military Press instead of a more powerful movement. Like I said, I like to do a Push Jerk, Push Press or a straight out Jerk movement first, but it didn’t work out that way this week.


Gironda Lateral Raise Complex

This is a combination I never even knew about until I reviewed the book, Vince Gironda, Legend and Myth. In that book he has what he calls the 8 Sets of 8 Keep-You-Honest Workout and the finisher for Upper Body Day is Side Laterals followed immediately by what he calls the Dumbbell Swing, but I have affectionately called it the Pirate Ship. Regardless of what you call it, it mimics the movement of the Pirate Ship ride at the amusement park in the way the arms swing rhythmically back and forth.


I don’t want to say that this movement pairing or even that just doing the Pirate Ship movement “fixed” whatever was aching in my shoulder the last few weeks, but after doing it every week for roughly 6 weeks straight as my finisher for my Upper Body push day, my shoulders have felt outstanding! I was able to perform dips pain free, getting my rib cage to touch the cross-bar on my dip station for the first time I can remember in years, and I was able to Bench 365 touch-and-go style for the first time in ages. I encourage you to try this out. At the very least the combination pumps your shoulders with a very nice burn.

This is how I set up the strength training muscle building workouts
. Because I work a variety of percentages of 1RM, a variety of speeds, and train volume as well, I have been fairly successful at building muscle and strength at the same time as long as I am eating enough calories, staying injury free, and getting enough sleep.

I have had several months in a row now where I have been free of lower back injuries so I have not missed many workouts and recently my strength levels and size have increased.

Now that the latest Grip Contest, Gripmas Carol 2011, is out of the way, I plan on adding conditioning work back into my weekly routine separate of my workouts and cleaning up my diet as well in an effort to trim down a bit and get just plain ripped to shreds in 2012.

If you want to watch some of the stuff that I do for conditioning and fat loss, I can certainly film it, but only if you are interested. I don’t know if this is something you want to see or not on my site, so please leave me a comment an let me know.

Thanks and all the best in your training.

Jedd


For further information on building muscle, check out Smitty’s AMD Program by clicking the image below. This is one of the best Muscle Building Programs on the market, shares many of the same principles I am sharing here, and includes many other ways to keep you healthy and balanced in order to build muscle the right eway.

Tags: bench press, bench training, how to build muscle, pushing workout, upper body workout
Posted in accelerated muscular development, how to build muscle, how to improve fitness and conditioning, how to lose weight and get in better shape, muscle-building-workouts, strength training muscle building workouts, strength training workouts | 1 Comment »

Blow Up Your Biceps with This Bicep Rope Finisher

Thursday, December 1st, 2011

Weighted Rope Curl Ups

I do a small amount of personal training here in my facility. I am lucky enough to have found some guys who will literally try anything I challenge them to do, and they often end up performing the exercises just as well if not better than me. One morning this week, my trainee and good friend Mark was here and I had him do an exercise for his Biceps that he said hit them very well. He liked it so much, I knew I had to try it later on in my workout as well.

Equipment Needed for This Lift

The way we performed this exercise was with a rope. The rope is about 6 feet long. If you do not have a rope, a towel will work fine as long as it is a nice thick towel. An old beat up towel is probably going to rip on you so don’t try it. We used two Pony Clamps to secure the weight onto the rope. That’s all you need!

Benefits of This Lift

I feel this lift is best used as a finisher for the Biceps. What I look for in a Finisher is something that just outright blows the Biceps up, pumping it full of Blood. I do the rest of my larger movements influencing the biceps (Chin-ups, Barbell Curls, etc) first and then use isolation movements like this to bring massive amounts of blood and expansion in. In addition, the pump and increased blood flow helps to fend off and recover from inflammation in the elbows and forearms (tendonitis, epicondylitis, etc).

How to Perform This Lift

The basic way to perform this lift is to grip the towel with the elbows positioned about 90 degrees. From there, you will take your top hand and shift it beneath the lower hand, keeping the hands in contact with one another with each re-grip.

Other Variations of this Lift

Instead of just maintaining a consistent angle of about 90-degrees, you can also vary away from that angle. In the video below, I start out with two sets where I keep my elbow angle around 90 degrees and then finish with a third set where I move throughout the ROM, changing a few degrees at a time. Both variations worked well for an awesome pump.

I definitely suggest you give this exercise a try. My arms were blown up for about an hour afterwards, and I even hit a bunch of Grip, so I’d imagine if this was the last thing I did, I would have had a pump for much longer.

Weighted Rope Curl Ups

Now here is a quick demo. Sorry for repeating some of this information in the video. You will see that once I get up to 75-lbs, this exercise is damn challenging. Feel free to change up the weights to make the exercise work for you.

Let’s Connect

Subscribe to My Channel: Jedd’s Awesome Videos

Add Me on Facebook: Jedd on Facebook

Follow Me on Twitter: Jedd on Twitter

All the best in your training,

Jedd

Fat Gripz


1

2

Tags: arm training, bigger biceps, build forearms, how to build muscle, muscle emass
Posted in accelerated muscular development, forearm injury prevention recovery healing, how to build muscle, how to improve fitness and conditioning, muscle-building-workouts | 2 Comments »

3 Keys to Building Muscle the Right Way

Tuesday, November 15th, 2011

If you take out questions about Grip Training, one of the most common questions I get is how to set up a program in order to put on muscle.

With this post, I want to list a few principles I follow in my training. Next week, I will cover some how to select the right movements and how to program them.

3 Keys to Building Muscle

These are the three main keys I follow in my training when it comes to exercise selection. Now, of course there are other things that go into it, but these are the main three things.

1. Multi-Joint Movements

If you want to put on muscle and develop strength, then you have got to get lots of muscle involved in order to do so. The best way to get lots of muscle involved is to select exercises that involve movement over more than one joint. Examples are Bench Press, Overhead Press, Squat, Deadlift, Bent Over Rows, Clean, Snatch, and other movements that are similar in movements to these.

Now, if you take a look at the exercises I listed, you will see that there is often movement taking place at two or more joints. For instance, with the Bench, there is movement at the shoulder and at the elbow, plus if you approach the movement like a Powerlifter does, you are using even more muscle across other joints as well.

Movements such as the Squat, Deadlift, Cleans, and many Olympic lift breakdown drills involve even more joints. With these we are working over the knee, hip, back and possibly the ankle, shoulder and elbow, meaning even more muscle is being involved.

In other words, select movements that are working larger portions of your body and keep isolation movements to a minimum.

2. Train for Power and Speed

I like to incorporate exercises of increased speed in my training. What I am referring to is explosive movements that produce an increased power output, such as Cleans, Jerks, Snatches, Stone Lifting, and other movements where virtually the entire body is working together in order to move large loads very quickly.

Another way I like to accomplish this is with Accommodating Resistance using exercise bands. I have bands of many different strength levels in order to be able to use this concept on different movements.

The Bench Press is a good example of how to employ bands in your training. Remember when using bands that the purpose is to move the bar quickly against the resistance in order to train the fast-twitch muscle fibers to fire quickly. These muscle fibers need to be stimulated like this, but most guys are missing this aspect. I say this, because when I ask people who email me about this they say they have either never heard of this type of training or haven’t bought into it. I am a firm believer in it and have been experimenting with how to incorporate it in different ways aside from just with barbells in my training and with my clients (these guys kick ass).

3. Work in Balance

One of the recent times someone wrote in, they wanted to know how to put muscle on their chest and shoulders and I asked them what they were currently doing. Their answer? Bench Pressing two days a week and Shoulder work on another day. Essentially three Upper Body Pushing days and each one was balls to the walls intensity.

One of the things I always tell people is that if you are trying to fill out your shirt, you’ve got to remember there are two sides of it to fill. You don’t want to be like Tom Cruise in the movie Knight and Day and look like your back muscles are non-existent.

There needs to be a balance between your pushing and pulling exercises in order to pack on muscle on the upper body, and do it safely. Remember, we are doing something that is supposed to be good for us, not something in order to set ourselves up for imbalances, poor posture and pain down the road.

What I suggest people do is for every movement where you are pushing something, try to also incorporate a movement where you are pulling. If you can pick out complementary or contra-specific movement patterns, that is a bonus as well. For instance, a complimentary movement pattern for the Bench Press would be Bent Over Rows or Seated Cable Rows (although, I’d suggest the Bent-Over variety in order to have a Ground Based Movement – another post for another day).

One other thing to think about with Balanced Training, keep in mind that if you are going all out for maxes on the Bench every time you do it and then you do Bent Over Rows with a fraction of the weight, that doesn’t count as balanced. The loading and effort need to be similar in order to realize benefits.

One good way to do this is to perform your Upper Body Push and Upper Body Pulling movements on the same day and match up the loading and effort that way. If you do it like this, it is easier to monitor than if you do it on different days.

Do You Have Muscle Imbalances, Currently?

If you have been following traditional programs and have not taken things such as antagonistic balance into account with your program, you could be headed for some issues. Unfortunately, imbalances can develop from more than just the way you program you workouts and your exercise selection.

Time seated in a car, time at your desk, time at home in chairs, and other considerations that affect posture can really do a number on you.

If you think you run the risk of having imbalances because you slouched in your seat in high school for years (like me), spend a lot of time at a desk at your work (like me), or have muscular imbalances due to an injury or something else, you should consider checking out Rick Kaselj’s Muscle Imbalances Revealed – Upper Body Edition.

I recently made Rick’s acquaintance on-line and began following some of his work and he has an impressive background. A few months ago he came out with a 2.0 Program for lower body and now he has updated his Upper Body Edition as well.

The sizable clientele he has worked with and the expert backing he has gotten is unbelievable. I strongly suggest you give his program a look if you are a candidate for imbalances. Here is my link: Muscle Imbalances Revealed by Rick Kaselj.

All the best in your training and look for Part II coming next week.

Jedd

Tags: how to build muscle, put on mass, set up a program, strength training
Posted in how to bench press, how to build muscle, how to improve fitness and conditioning, muscle-building-workouts, strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance | 2 Comments »

Powerful Pressing Power AND Core Strength with an Important Lesson

Thursday, August 26th, 2010

Powerful Pressing Power AND Core Strength With an Important Lesson

In this new article I am going to discuss something that is of great importance.

But first, something really cool.

One Arm Dumbbell Press on Swiss Ball

This movement is awesome for:

  • increasing pressing power
  • improving core strength (anti-rotation, statics / dynamic isometrics)
  • improving shoulder stability

We cycle in this variation once in a while after the lifter / athlete demonstrates proficiency with horizontal and vertical pressing AND horizontal and vertical pulling (*Remember, we must create a balance in the volume of movements).

As the lifter goes through the range of motion of the press there is a torque across their torso that is very significant and this must be stabilized.  Once stabilized and braced and with the shoulder retracted and packed back, the lifter will begin their set.

MOST IMPORTANT LESSON #37

In the video you’ll hear me instruct John (the second athlete in the video) to switch hands on the press.  During his set I am always observing, instructing and providing lifting cues for form.  I saw his rep was slow and he was losing stability.  Once I see this, I must immediately jump in and instruct him to switch hands or end the set if he has already lifted with both arms.

This is the key.

NO GRINDING REPS.  There is no need.  In a fatigued set where the reps are grinded out, that is when injuries occur.  Also, if every set is taken to this “failure”, overtraining is much more likely.  We want to see quality reps and complete focus by the athlete.  They must be “in” the set the entire time.  As my good friend Rob Pilger says, “Fatigue makes cowards of men” and fatigue also puts the athlete into a compromising position.  Do you let them grind the rep out in a bad movement pattern, or do you cut the set and get another rep on the next workout?

My 20 years in the trenches advice?  Cut the set.

Step 1:

Coaching Cues:

  • Stabilize and Brace Core
  • Retract Shoulder
  • Drive Feet Down

Step 2:

Coaching Cues:

  • Stabilize and Brace Core
  • Retract Shoulder
  • Drive Feet Down
  • Drive Dumbbell to Lockout and Reset Your Air
  • Slowly Return to the Starting Point*

* Key Note:  A neutral grip is preferred for athletes as this is the most advantageous and safest position.

One Arm Dumbbell Press on Swiss Ball

Cool Testimonial for AMPED

You have to see this testimonial for AMPED Warm-up.  It is from Nicolas Amp (yeah I love his last name!) and it is awesome.  Not only does he provide great feedback, he also sent me a picture of him watching AMPED in his car during a traffic jam!  Check it out!

“As a strength coach, it is my responsibility to make sure my athletes get the best from their workout and do not get injured. Every training programs, no matter how good they are, can not be performed well without a proper and well-designed warm up protocol. This is where AMPED comes in action! Everything you need to know about warming up is explained. Self-myofascial release methods, mobility training and activation… everythig is in here. I’ve been particulary interested in mobility training and what I’ve found in AMPED totally answered my questions. Thanks to AMPED, I’m confident I’m going to bring my athletes to the next level. If you are a serious strength coach, you have to get AMPED!” — Nicolas AMP


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

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

Tags: anti-rotation core strength, combat athletes, core strength workouts, dumbbell pressing, fighters, how to build muscle, how to increase core strength, how to increase your punching power, john franchi, mma, muscle building workouts, pat audinwood, pressing power, shoulder stability, swiss ball, ufc
Posted in accelerated muscular development, core training workouts, core workouts for athletes, how to bench press, how to build muscle, strength training muscle building workouts | 2 Comments »

7 Keys for Solid Workouts If You are Cramped for Time

Monday, August 16th, 2010

I meet people all the time who want to get started training and building muscle, but they think that it takes too much time.

The fact is, you can get a lot of good quality results from brief workouts, if you keep the rest intervals low and hit the weights hard when you are working out.

Short and intense workouts have been my focus for quite some time now because it seems like there is more and more going on all the time. If it’s not one thing it’s another: People showing up to visit the baby, laptops crapping out, power outages, phone line is dead, septic system is all screwed up, and the list goes on and on.

Unfortunately a lot of people will see these things taking place and then just forget the workout and do something else. This is the worst mistake you can make.

Even if you are cramped for time, you can get a really good workout it. The key is that you have to plan. If you are just walking into the gym with no idea what the hell you are going to do, you are shooting yourself in the foot.

What’s crazy is, back when I had more free time, that is pretty much what I did, but now that time constraints are different, I can’t afford to do it anymore.

There are many things I do to plan my workout so even if I am limited on time I still get good quality work in. Now, keep in mind after all of this full body work, I also have a full Grip routine that I do in order to stay in top form for the next upcoming contest. Because I have to maintain that, I have to be even more concise with my full body workout on a day-to-day basis.

How to Plan Your Workout

1. Warm-up
No matter how cramped for time you are, you have to get a good warm-up. This is something I got away from for a while and injuries were hanging around too much for my liking. I feel better and can work out harder with a solid warm-up.

I roll out and do some mobility stuff prior to each workout, while also working with some light bands and low intensity TacFit stuff prior to every workout. I am usually sweating pretty good before I get into my session. I do not do stuff like jogging or bike prior to a workout. That stuff does nothing for me.

2. Write Your Workout Plan Down
Some people like to plan out a program for weeks, if not months ahead of time. This is a great way to stay on track and be able plan your training and monitor your progress. I don’t do this however…

Instead, I take a small pad of paper or fold up a piece of paper and stick it in your pocket and take it with me wherever I go. Either by my work station or in my car. If I have an idea of something new I want to try or maybe something new I see in an article or something like that, I make sure to jot it down, because I know there is no way in hell I am going to remember that lift by the time it is time to train. I am always writing stuff down.

3. Have a Goal
I don’t know about you, but I like to set a PR every time I lift, and I prefer those PR’s to be big singles. In the video clip I have for you, my focus for this particular routine was a PR in the Double Overhand Deadlift.

As I move through the session, all my warm-up sets are done with that end goal in mind. This keeps me motivated and keeps me pounding away for the next set.

On this day, I did not set a new PR, but each repetition I did felt great. For whatever reason my Grip wasn’t there at the beginning of the workout, but my hands felt great. My technique might have been off, might have been a bit dehydrated, who knows what the issue was, but I know what I want to do next time it’s time to pull.

4. Short Rest Periods
If you’re cramped for time the absolute worst thing you can do is monkey around between sets. You have to keep moving. I like to keep my rest periods limited to a minute at the most. Usually it is just getting a sip of water, re-chalking, and then I am back on the platform or in the cage to lift. Whatever you do, don’t mess around with endless rest periods. It robs you of productivity.

5. Keep the Lifting Area Clear
It may not always look it from my videos, but I try to keep the walk-way between stations and from the lifting area to the bathroom open so I am not tripping on stuff. Believe it or not, I am actually pretty short-tempered, and if I step on something sharp or stub my toe (I lift in just socks a lot of the time), it pisses me off and I get distracted and lose my momentum.

To continue to increase my productivity in my workouts, I just re-arranged my gym tonight so that there is more room and I can keep things more organized. I can’t wait to train tomorrow night in the “new environment” because I think things are going to be really smooth.

6. Super Sets / Giant Sets
Setting up two or even three movements in a row enables you to get more work done in a short amount of time. In the video below, for instance, you’ll see me hit some Shrugs followed immediately by High Pulls. My traps felt like they were going to pop and bleed out after that combination, so I definitely want to do that again.

7. Movement Testing
For the multi-joint movements, I still test my Range of Motion with the Biofeedback protocol. This takes less than two minutes to test a half dozen or so movements that I want to choose from. Some might say this doesn’t “save” time. I guess not, but what it does do is it helps me figure out what is working well for me on that given day, and since starting to do it I have not had my back seize up on me. Just something to think about for those who have nagging injuries.

To wrap things up, here is a video of a recent Back workout I did. These were the lifts, all of which I planned ahead of time with a Deadlift and Trap Focus:

    1. Double Overhand Deadlift for Max
    2. Double Overhand Deadlift for Triples (conventional and sumo)
    3. Heavy Shrugs
    4A. Lighter Shrugs
    4B. Axle High Pulls
    5. Mace Swings – 2 sets of 30

This workout took me about 45-minutes, after the warm-up. I think if I had not been going for a Double Overhand PR, I would have been even quicker, but I stretched out the rest periods a bit to chalk up really good.

If you are cramped for time, don’t think you need to skimp on your workout. If you plan right, you can get a lot of work done in a short time. Go into it with the right mindset and you should be able to get some serious work done.

A lot of you guys are probably already doing this kind of stuff to stay organized and productive in your workouts, but I know some people get side tracked. Hopefully this post has been helpful if the latter describes you.

Thanks and all the best in your training.

-Jedd-

P.S. Check out Smitty’s AMD program for more info on shorter workouts, especially if you find yourself cramped for time due to your day-to-day grind = > Accelerated Muscular Development.

Stay Up to Date – Sign up for Free Email Updates Below

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Tags: how to build muscle, productive workouts
Posted in accelerated muscular development, how to improve fitness and conditioning, muscle building nutrition build muscle mass | 380 Comments »

Intense Upper Body Training – Upper Body Crush Lifts

Tuesday, July 20th, 2010

WARNING

This Training is Intense

This post will show you how to incorporate a new style of training that can be used as a finisher for your chest, back, arm day, or wherever else you’d like to place it in your training.

I’ve recently re-introduced myself to a pretty cool new training method that I call Upper Body Crushing.

I originally discovered this type of training when I was researching for and outlining my Nail Bending eBook. I was looking for ways simulate the movement pattern of crushing steel down to the minimum two inch distance between the handles, and learned about chest crushing a #4 gripper using upper body strength
and power.

What I found out at the time was I was already bending steel that was harder to crush down than the handles of the #4 gripper. However, it did get my mind going and I happened upon a couple of ways to use the same concept only a bit differently in order to increase my upper body strength.

Upper Body Crushing is the coordinated firing of the muscles of the front and the back of the torso as well as the shoulders to squeeze the palms of the hands together in order to hold something isometrically.

To visualize this, think of squeezing as hard as you can on a basketball, with your palms as if you are trying to make it burst.

When doing so, the pecs, delts, lats, teres major, triceps and biceps are all firing very hard, creating what has been referred to as a Circle of Strength. Bending Steel is much easier to do if you can complete this Circle of Strength.

Eric Godfrey coined this term long ago on his steel bending site and I referenced it in my Nail Bending eBook. I was saddened to find out that Eric’s website seems to have disappeared from the ‘Net. I know Eric was, the last I knew, in the Armed Services, and I surely hope everything is alright with him.

Another way to think about it is what I call Hydraulic Tension. Think of it as squeezing that basketball harder and harder with all the might of your upper body, only instead of exploding into it, think of gradually increasing the exertion while moving very slowly over a distance. This is Hydraulic Tension and even though movement is sometimes imperceiveable or nonexistent, this pressure heats the steal until it is weakened enough to cause it to give way, at which point movement starts and the steel is soon finished off.

Like I said, this article is not about Steel Bending, although these training methods can be used by those who dabble with feats of strength to improve their abilities at bending nails and bolts as well as long bars.

Upper Body Crushing actually hits all of the muscles of the torso hard, and it hits them all at the same time, so you have a large area of musculature being hit at one time, which in turn can increase the number of calories you burn, and the amount of muscle building hormones you generate in your body.

But what’s great about this style of training is that there is little to no eccentric action of the musculature. This means there will be less microscopic damage and you can perform the lifts more often without worrying about DOMS or how it will affect you the next time you work these body parts.

Also, because you can use relatively small objects with this training, it enables you to incorporate movement of the lower body as well, so you have the option of performing movements such as squats and deadlifts, thus further increasing the amount of musculature being brought into play, and with it the number of calories burned and the amount of athleticism triggered.

Examples of Upper Body Crushing

Below are several examples and illustrations of how to perform various Upper Body Crushing movements.

Kettlebell Crush

The Kettlebell Crush involves grasping a kettlebell by the bell in a double palm grip and holding it for time. You will instantly feel the demand that a movement like this has on your body when you perform the Kettlebell Crush, especially if you are using a very heavy kettlebell. If you do not have a kettlebell, you can also use a block weight, a medicine ball, or other similar object.

Kettlebell Good Morning

The Kettlebell Good Morning involves grasping a kettlebell by the bell and lifting it from a bench or floor and taking it up to the standing position. From there, a Good Morning / Waiter’s Bow movement is performed for repetitions, bringing the lower back, glutes and hamstrings more into play. This one is tough, so prepare to get some sweat going with this one.

Banded Kettlebell Crush Squats

When inverting a kettlebell for this style of training, the handle becomes an excellent anchor point for a JumpStretch band. Once one end of the band is choked to the handle, the other end can be looped around the feet and then the squatting can begin. Again, make sure you are squeezing tight and save a rep in the tank. This way you can set the kettlebell down under control and the band tension doesn’t pull the kettlebell down on your foot or something like that.

Pre-Exhaust Crush Tosses

To perform a Pre-Exhaust Crush Toss, take the implement you are using, whether it is a kettlebell, medicine ball, block weight, etc., and first perform hydraulic tension Kettlebell Crushes for a predetermined length of time and then perform a chest pass using just your upper body. You will feel the fatigue set in from the pre-exhaust crushing big time, especially in the insertions of your tricep and your delts.

Video Demonstration of Upper Body Crush Lifts

Go Get Your MUSCLE!

Right there is just a handful of ways you can incorporate Upper Body Crushing into your routine. As I pointed out before, this type of training can be a great finisher for your chest, back, shoulders, or arms day. If you don’t break your sessions up by body part, and you go for more of a full body approach, then some of these variations will be perfect for you as well.

Give these a try and let me know what you think. I think you’re going to like them as a finisher. They also work great as the last lift in a series, such as with giant sets and compound sets.

All the best in your training,

-Jedd-

Sign up for New Post Notification by Email

P.S. If you are interested in using this technique for strengthening your crush-down for bending, I suggest using a narrower implement that more closely resembles the width that the nail or bolt will be when finishing it off, such as a board, pinch block, or other narrow implement. For more innovative ideas on how to improve your steel bending, check out the Nail Bending eBook = > How to Bend Nails

P.P.S. Subscribe to my YouTube channel:

subscribe-on-youtube
Jedd Johnson on YouTube

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Tags: big bench, big chest, big shoulders, how to build muscle, kettlebell, kettlebell training, upper body strength, upper body training
Posted in advanced kettlebell training feats, feats of strength, how to improve fitness and conditioning, kettlebell training, strength training workouts, strongman feats | 9 Comments »

Intense Upper Body Training – Upper Body Crush Lifts

Tuesday, July 20th, 2010

WARNING

This Training is Intense

This post will show you how to incorporate a new style of training that can be used as a finisher for your chest, back, arm day, or wherever else you’d like to place it in your training.
I’ve recently re-introduced myself to a pretty cool new training method that I call Upper Body Crushing.
I originally discovered this type of training when I was researching for and outlining my Nail Bending eBook. I was looking for ways simulate the movement pattern of crushing steel down to the minimum two inch distance between the handles, and learned about chest crushing a #4 gripper using upper body strength
and power.
What I found out at the time was I was already bending steel that was harder to crush down than the handles of the #4 gripper. However, it did get my mind going and I happened upon a couple of ways to use the same concept only a bit differently in order to increase my upper body strength.
Upper Body Crushing is the coordinated firing of the muscles of the front and the back of the torso as well as the shoulders to squeeze the palms of the hands together in order to hold something isometrically.
To visualize this, think of squeezing as hard as you can on a basketball, with your palms as if you are trying to make it burst.
When doing so, the pecs, delts, lats, teres major, triceps and biceps are all firing very hard, creating what has been referred to as a Circle of Strength. Bending Steel is much easier to do if you can complete this Circle of Strength.
Eric Godfrey coined this term long ago on his steel bending site and I referenced it in my Nail Bending eBook. I was saddened to find out that Eric’s website seems to have disappeared from the ‘Net. I know Eric was, the last I knew, in the Armed Services, and I surely hope everything is alright with him.
Another way to think about it is what I call Hydraulic Tension. Think of it as squeezing that basketball harder and harder with all the might of your upper body, only instead of exploding into it, think of gradually increasing the exertion while moving very slowly over a distance. This is Hydraulic Tension and even though movement is sometimes imperceiveable or nonexistent, this pressure heats the steal until it is weakened enough to cause it to give way, at which point movement starts and the steel is soon finished off.
Like I said, this article is not about Steel Bending, although these training methods can be used by those who dabble with feats of strength to improve their abilities at bending nails and bolts as well as long bars.
Upper Body Crushing actually hits all of the muscles of the torso hard, and it hits them all at the same time, so you have a large area of musculature being hit at one time, which in turn can increase the number of calories you burn, and the amount of muscle building hormones you generate in your body.
But what’s great about this style of training is that there is little to no eccentric action of the musculature. This means there will be less microscopic damage and you can perform the lifts more often without worrying about DOMS or how it will affect you the next time you work these body parts.
Also, because you can use relatively small objects with this training, it enables you to incorporate movement of the lower body as well, so you have the option of performing movements such as squats and deadlifts, thus further increasing the amount of musculature being brought into play, and with it the number of calories burned and the amount of athleticism triggered.

Examples of Upper Body Crushing

Below are several examples and illustrations of how to perform various Upper Body Crushing movements.
Kettlebell Crush

The Kettlebell Crush involves grasping a kettlebell by the bell in a double palm grip and holding it for time. You will instantly feel the demand that a movement like this has on your body when you perform the Kettlebell Crush, especially if you are using a very heavy kettlebell. If you do not have a kettlebell, you can also use a block weight, a medicine ball, or other similar object.
Kettlebell Good Morning

The Kettlebell Good Morning involves grasping a kettlebell by the bell and lifting it from a bench or floor and taking it up to the standing position. From there, a Good Morning / Waiter’s Bow movement is performed for repetitions, bringing the lower back, glutes and hamstrings more into play. This one is tough, so prepare to get some sweat going with this one.
Banded Kettlebell Crush Squats

When inverting a kettlebell for this style of training, the handle becomes an excellent anchor point for a JumpStretch band. Once one end of the band is choked to the handle, the other end can be looped around the feet and then the squatting can begin. Again, make sure you are squeezing tight and save a rep in the tank. This way you can set the kettlebell down under control and the band tension doesn’t pull the kettlebell down on your foot or something like that.
Pre-Exhaust Crush Tosses

To perform a Pre-Exhaust Crush Toss, take the implement you are using, whether it is a kettlebell, medicine ball, block weight, etc., and first perform hydraulic tension Kettlebell Crushes for a predetermined length of time and then perform a chest pass using just your upper body. You will feel the fatigue set in from the pre-exhaust crushing big time, especially in the insertions of your tricep and your delts.

Video Demonstration of Upper Body Crush Lifts

Go Get Your MUSCLE!

Right there is just a handful of ways you can incorporate Upper Body Crushing into your routine. As I pointed out before, this type of training can be a great finisher for your chest, back, shoulders, or arms day. If you don’t break your sessions up by body part, and you go for more of a full body approach, then some of these variations will be perfect for you as well.
Give these a try and let me know what you think. I think you’re going to like them as a finisher. They also work great as the last lift in a series, such as with giant sets and compound sets.
All the best in your training,
-Jedd-

Sign up for New Post Notification by Email


P.S. If you are interested in using this technique for strengthening your crush-down for bending, I suggest using a narrower implement that more closely resembles the width that the nail or bolt will be when finishing it off, such as a board, pinch block, or other narrow implement. For more innovative ideas on how to improve your steel bending, check out the Nail Bending eBook = > How to Bend Nails
P.P.S. Subscribe to my YouTube channel:
subscribe-on-youtube
Jedd Johnson on YouTube

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Tags: big bench, big chest, big shoulders, how to build muscle, kettlebell, kettlebell training, upper body strength, upper body training
Posted in advanced kettlebell training feats, feats of strength, how to improve fitness and conditioning, kettlebell training, strength training workouts, strongman feats | No Comments »

Build Muscle for $9.96

Sunday, June 20th, 2010

Unique Training Equipment That is Cheap and Effective

Sometimes the motivation is there but the money isn’t.  Trainers and coaches don’t always have a big budget to go along with their big dreams.  Dreams of owning the best equipment or the best facility.

Well, I’m here to tell you that you don’t always need to have the best of everything to get RESULTS.  As with every exercise having an alternative, so too is there an alternative to the fanciest equipment.

We here at Diesel have known this for years.  We’ve built athletes over the years with little to no fancy stuff.

(more…)

Tags: build strength workouts, core training, how to build muscle, sliders
Posted in home made strength equipment, how to build strength equipment, injury rehab recover from injury, strength training muscle building workouts | 11 Comments »

Mess You Up Conditioning

Monday, May 24th, 2010

Mess You Up Conditioning

Tonight at the end of the workout, we hit another high intensity training session.  I wanted to share it with you because it is easy to setup and has amazing benefits.  If you are looking to kick up the intensity of your workouts, improve your conditioning and jack your metabolism for up to 38 hours after the workout, this is the ticket.

Unfortunately, after this session, it felt like I got hit with a freight train.

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

Tags: fat loss, high intensity conditioning, high intensity fat loss session for AMD, how to build muscle, increase metabolism, lose fat fast, sled training, thick rope training
Posted in accelerated muscular development, how to lose weight and get in better shape, strength training muscle building workouts, strength training to improve athletic performance | 8 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 | 190 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 »

Foam Rolling 101 With Advanced Techniques

Tuesday, January 5th, 2010

foam-rolling-for-improved-performance

Foam rolling is an essential part of any good muscle building / strength training program.  It must be done before, during or after your workout.  In fact, it should be done on your off days too to help get ready for the next workout or sporting event.

When it is time to get real, it is time to get real. (more…)

Tags: flow, foam rolling, get stronger, how to build muscle, improve flexibility, improve mobility, injury prevention, injury rehab, SMR, soft-tissue
Posted in accelerated muscular development, grip strength competition contest, how to bench press, how to build muscle, how to improve fitness and conditioning, strength training muscle building workouts, strength training powerlifting | 8 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 »

Ultimate Pull-up Video – How to Progress to Performing Pull-ups

Sunday, December 13th, 2009

franco-back-training

Ultimate Pull-up Training

If you remember from one of my previous posts on big back training, you’ll know that there are several ways to modify conventional pull-ups.

BIG VIDEO AFTER THE JUMP (more…)

Tags: back training, bodybuilding workouts, how to build muscle
Posted in accelerated muscular development, how to build muscle, muscle building anatomy, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 15 Comments »

Essential Hip Mobility – How to Warm-up Correctly

Friday, December 4th, 2009

running-with-the-bulls

You Are Going to Get Injured.

Yes, you will.

Sooner or later, the choices you make in the weight room will lead to injury. A severe injury or something minor is in your future, trust me on that!!

But you have a choice and if you act on it, you will see immediate results.

And you must make it immediately! You must take action right now without hesitation!

Change your workout. Change it NOW!

Because I know what you’ve been doing.

DO NOT MISS THIS POST (more…)

Tags: eliminate hip pain, essential, feel better, gain muscle workouts, get stronger, hip mobility, how to build muscle, how to deadlift, how to improve mobility, how to squat, improve flexibility, strength training workouts
Posted in accelerated muscular development, bodyweight training, strength training to improve athletic performance, strength training workouts | Comments Off on Essential Hip Mobility – How to Warm-up Correctly

Muscle Building – Giant Sets for a Big Back

Tuesday, November 24th, 2009

popped-collars

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…)

Tags: "big back", gain muscle, how to build muscle, muscle building workouts
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts | 5 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 »

How to Build Muscle – Massive Shoulders

Friday, September 18th, 2009

arnold-shoulder-pressing

I wanted to show you a quick exercise that I’ve used over the years to not only build muscle but to strengthen the shoulder complex. You have to see this!
(more…)

Tags: big shoulders, bodybuilding workouts, gain muscle mass, how to build big shoulders, how to build muscle, how to build shoulder strength
Posted in accelerated muscular development, how to build muscle, muscle building anatomy, strength training muscle building workouts, strength training workouts | 22 Comments »

Zercher Squats and Huge Feedback!

Thursday, August 6th, 2009

Heavy Zercher Squats

figure-competitor

She must do zerchers!

In this video you see a glimpse of one of our lower body training days.

These are zercher squats; great for building insane overall strength.  They can replace your primary movement for lower body day.

Potential Primary Lower Body Day Exercises:

Full Squats
Box Squats
Zercher Squat
Conventional Deadlifts
Sumo Deadlifts

We are using an Elite Fitness Giant EZ curl bar to ease the pressure on the biceps.  If you don’t have this bar use a regular barbell with elbow sleeves.

Other Zercher options:
Sandbag Zercher Squats
Sandbag Zercher Step-ups
Barbell Zercher Lunges

Robert Dos Remedios

Talks about AMD

Dos is a renowned strength coach and is highly respected in the fitness community.   As I always say, your work MUST stand up to scrutiny and your peers. 

Here is some more AMD feedback I got in my inbox tonight.

“Smitty,
the AMD program is sick as are all Diesel products I own.

The Accelerated Corrective Strategies manual is worth the price alone.

This package is worth double or triple the price.

There is no one else in the performance industry that puts as much value as you guys do in your products…nobody.

…for that…Thanks!”

Jorge Carvajal


muscle-building-system

tweet this post

Tags: build strength, heavy zercher squats, how to build muscle
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 5 Comments »

Think Thin!

Monday, August 3rd, 2009

celebrity-puffy-combs-working-out

I was walking by this lady’s cubicle the other day and I saw a sign that read:

Think Thin

I thought about it for a second and it really pissed me off.

Think thin is such a cop out.  Think thin all you want, it doesn’t make that hamburger and fries that you ate for lunch go away.

To have a sign like that in your office means that you hope that by thinking thin, it will help you be thin.  Or it will help you reach your goals.  Whether it be building muscle, losing fat or fitting into that dress.

Those types of signs and that type of mentality are what’s wrong with society.  People want excuses.  They want the easy way out.  I will think thin and magically I will be thin.

WAKE UP!

(more…)

Tags: celebrity workouts, fast bodybuilding workouts, fitness myths, gain muscle mass, how to build muscle, no excuses
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 9 Comments »

Win a FREE DVD – Lunges of Death – Beat This Time

Wednesday, July 29th, 2009

lunges-build-big-legs-strength-and-power

You Could Win a FREE DVD If You Can Beat This Time!

——————————–
Rules for the Contest
——————————–
movarrowTIME TO BEAT: 1:53  min:sec

1. Film yourself lunging with 50 lbs for 100 yards. You could hold 2 – 25lb dumbbells in your hand, or put a 50 lb sandbag on your shoulder, or a weighted back pack, it doesn’t matter.
2. Load video into Youtube with the title: Lunges of Death Contest Entry – www.DieselCrew.com
3. Email me at smitty [dot] diesel [at] gmail.com with the video link
4. Lunges must be legitimate, judged by me.

Entries are put into drawing to win renowned 2-Disc Combat Core DVD set HERE:

http://www.combatcorestrength.com/combat-core-DVD.htm


muscle-building-system

tweet this post

Tags: how to build muscle, lower body muscle, lower body strength, lunges, power, strength
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance, strongman training for athletes | 8 Comments »

How to Build Muscle – Videos

Wednesday, July 15th, 2009

amd-fast-muscle-building-workouts

Here are some new muscle building videos I just uploaded to the AMD Youtube channel.

Each one is unique in that they develop a different aspect of strength.  Card tearing is brute strength endurance, curl to press develops the upper back by linking two exercises together and zercher back extensions develop the posterior chain.

Card Tearing

Curl-to-Press

Zercher Back Extensions


muscle-building-system

tweet this post

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

Tags: accelerated muscular development, amd, gain muscle mass, gain strength, how to build muscle, muscle building videos
Posted in accelerated muscular development, how to build muscle, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 2 Comments »

Top 5 Bodyweight Training Exercises

Thursday, June 25th, 2009

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…)

Tags: body, bodyweight, gain muscle, how to build muscle, training, weight
Posted in how to build muscle, strength training muscle building workouts, strength training workouts | 23 Comments »

Grip Nationals
Woodall Grip Highlights

Diesel Crew Newsletter


Get Diesel Blog Posts Emailed to You:

  



DIESEL DIRECTORY

Find EVERY Single Post Ever Written on DieselCrew.com.

Click Here: All DieselCrew.com Entries

Search DieselCrew.com

Upcoming Events

CONTEST: Grip Hogs Day, Wyalusing PA

Click Here


Motivation & Muscle Podcast

Featured Products

DC Grip Strength
how to train to lift the blob

bend steel, bend wrenches, roll frying pans




How to Bend Horseshoes








How to Bend Horseshoes
    How to Tear Phone Books
Card Tearing Ebook
     Bending Manual
Nail Bending DVD
Euro Pinch Two Hands Pinch Yraining
Nail Bending DVD
    build grip strength hand strength forearm strength
Diesel Strength Training Products

build strength strongman training information
Advanced Kettlebell Challenges Build Strength with Kettlebells
    improve strength conditioning recovery grip strength
home made strength training equipment
how to do strongman atlas stone training
Members Only
build grip strength and learn feats of strength

Stay Connected – Jedd

Friend me on Twitter!
Subscribe to my Youtube Videos!
Friend me on Facebook!
Check Out my Images on Flickr!
Join my Network on LinkedIn!
Check out my blog!

Training Center

FREE EBOOK - AWESOME

How to Build Muscle Articles

3 Insanely Effective Upper Body Warm-ups

Ultimate Lower Body Warm-up

Ultimate Pull-up Video

How to Shoulder Rehab

How to Bench Press

How to Squat

How to Deadlift

How to Train with Odd Objects

Top 7 Tips for Building Muscle

Massive Back Training

Massive Arm Training 1

Massive Arm Training 2

Massive Arm Training 3

Advanced Activation Techniques

Speed Training for Athletes

Perfect Workout for Travelers

Popular Videos

Shoulder Rehab Protocol

Ultimate Two Minute Warm-up

No More Knee Pain - Part 1

No More Knee Pain - Part 2

Advanced Pull-up Training 1

Advanced Pull-up Training 2

Improve Pressing Power 1

Improve Pressing Power 2

Popular Articles

Celebrity Fitness - Build Muscle

How to Build Muscle

Build Muscle Now with Ladders

19 Tips for Fixing Your Squat

Fix Your Squat - Part 2

Fixing the Shoulders

The Summer Six-Pack

Keys for the Hard Gainer

Improving Your Deadlift Grip

Top 5 Core Exercises

Media

Home Team Diesel
Media Resources
Products Forum

MUSCLE BUILDING / GAIN MUSCLE MASS / HOW TO BUILD MUSCLE:
Accelerated Muscular Development | How to Build Muscle | How to Bench Press Muscle Building Anatomy | Muscle Building Nutrition - Build Muscle Mass | Sled Dragging Workouts Strength Training - Muscle Building Workouts | Strength Training Powerlifting | Strength Training Workouts How to Lose Fat - Fat Loss | Kettlebell Training | Strength Training Workouts Injury Rehab - How to Rehab an Injury

CORE WORKOUTS / CORE TRAINING / SIX PACKS ABS:
Core Training Workouts | Core Workouts for Athletes

ATHLETIC STRENGTH TRAINING / STRENGTH WORKOUTS / BUILD STRENGTH:
Athletic Strength Training Train With Odd Objects Strength Training to Improve Athletic Performance | Core Workouts for Athletes | Strongman Training for Athletes Baseball Strength and Conditioning | Improve Speed Bag Training

GRIP STRENGTH / IMPROVE GRIP STRENGTH / GRIP TRAINING FOR ATHLETES:
Bending Grip Strength | How to Tear Cards | Grip Strength Blob Lifting | How to Improve Crushing Grip Strength Improve Grip Strength | Improve Crushing Grip Strength | Grip Strength Blob Lifting | Grip Strength Competition

OLD STRONGMAN / OLD TIME STRONGMAN / STRONGMAN FEATS OF STRENGTH:
Old Strongman Feats of Strength

DAILY MOTIVATION / INSPIRATION:
Daily Inspiration - Motivation

BUILD YOUR OWN GYM:
Create Your Own Garage Gym

Copyright © 2006 – 2009 The Diesel Crew, LLC. All rights reserved.

Terms of Use | Privacy Policy | Disclaimer

Cleantalk Pixel