Here is a guest blog post I did for Eric Cressey.

It dealt with modifying a conventional activation exercise and you know, here at Diesel, that is what we are famous for.

What I do with my athletes is introduce an elastic band into their rehab / activation protocols for scapular wall slides (SWS).

Here was a question from one of Eric’s readers:

“On the surface, the sounds extremely innovative and effective, but it got me wondering…..I thought the purpose of low(er) level activation work was merely to get the muscle firing and then to integrate it in other training (rows, pull-ups, etc) to derive further benefits in MU recruitment, strength, and so on.

For example, “classic” scapular wall slides followed by a chin or pull-up with full scapular retraction and depression, possibly even with iso holds i the top position.

I am genuinely curious and do not mean this post in an offensive way.”

Here was my response:

You’re exactly right in your progression model. The intent of the exercise is to transition from low threshold motor unit (LTMU) recruitment to a higher threshold motor unit (HTMU) improving intramuscular coordination prior to integration (intermuscular coordination).

You can read all about it HERE.

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

This just in from Pedro A. Morales

“Hey, Smitty, AMD Blew me away, I can’t believe how Massive it is! This is exactly what I needed to Study to take my game to the next Level, Thank you, Thank you bro! Totally blew away all expectations I had, awesome Program!!!”

From Jeff Moyer

“Jim,

I haven’t finished reading through all of the manuals but I must say that so far I love it!  I really enjoy reading the science behind everything.  I too am tired of programs that don’t explain anything and just give you exercises and there sets and reps.  I love the fact that you have separate manuals for restoration and nutrition because I see too many strength programs and people who know nothing about these key things to helping there athletes.  I tell my athletes all the time that you can lift all the weights you want but if you don’t take care of your body with proper nutrition and rest, you won’t tap your potential.

You did your homework!!!  Great job! ”

I just uploaded a new promo video for AMD, go to the page and scroll down!

The Net’s only COMPLETE muscle building program – Check out AMD

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

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!

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

Hey check this out.  I was lucky enough to attend the Secrets of Strength Seminar down in NJ a few months ago.  While I was there, I was talking with my boy Joe Defranco and was telling him about a modification for the banded goodmornings his athletes were doing.

I told Joe the goal of banded good mornings was not only to activate the posterior chain (glutes,  hamstrings, erectors (isometrically)) while grooving a neutral position hip flexion/extension movement.  I told Joe if we hope to engage the posterior we need to engage the upper back, including the lats, rhomboids and traps.  Joe is a smart dude and he exactly what I was talking about as soon as I said it.

Band pull aparts are a great way to target this upper back musculature.  So why not combine the two movements.

Here is Joe’s video giving me props and again providing his athlete’s with some innovative training means.

Thanks Joe!

For more innovative core training check out Combat Core, the best core training product on the Net.

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

I’ve been around a long time and I’ve seen most of the muscle building programs promoted on the internet.  And let me tell you something, they are missing MANY very essential components.

I’ve summarized these missing components in my new killer video.  It is the one you’ve been waiting for from me.

It has PROOF!

Proof that AMD works and builds sick muscle.  I know what I’m talking about and guess what, in the AMD manual, I list all of the scientific studies that back up the program!

I think you’ll like this one, you have to check it out.

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

Here is an old video of us hitting heavy support grip holds for time on the GRex.

Support grip is one component of grip strength. The others are crush, pinch, wrist postures and hand health.

Grip strength is the forgotten element of functional training and is essential since the hands are involved in all athletic and strength training endeavor (including building muscle or losing fat).

In fact the hands are the end point of the kinetic chain, so they must be developed if we hope to transfer the power created and accumulated from our bodies and express it through our hands.

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

You’ve probably heard of using foam in the weightroom.  Previously, you might have only thought of using it for resting your knee on, while your stretching your hip flexors.

Well, a recent talk with Mike Hanley of HanleyStrength.com changed that.

He told me that he had his clients marching on thick foam to help with their knee and hip problems.  He said Louie Simmons had told him about it.   How he has been using it for activation and rehab purposes.

It is also well recognized in the powerlifting community that foam can also be used on the box squat, and we will talk about this too, later in this article.

Now, this of course got me thinking about other uses of foam.  I ordered a few blocks and started incorporating it into my program and the program of my clients.

Let’s look at a few different ways that you can incorporate foam into the weightroom.

_________________________________________________________

Quick Studies:

As you learned in the Chaos Manual:

Unstable foam surface = good rehab

Unstable foam surface = not good for power development

Studies from the Canadian Society for Exercise Physiology (CSEP) confirm my publication:

“Instability resistance exercises induce high muscle activation of postural limb and trunk muscles. The increased activation has been attributed to the increased stabilization functions.  Instability resistance training with its high muscle activation and lower external stress on joints could also be beneficial for general musculoskeletal health and certain types of rehabilitation.”

“Unstable conditions can lead to decreased force and power output, decreased range of motion and velocity. Furthermore ground based weight training exercises such as squats and dead lifts can provide equal or greater trunk activation than using instability devices. Another study has also reported that highly trained individuals do not experience greater trunk activation when performing exercises under light or moderately unstable conditions.”

“Since many of the benefits of instability devices can be achieved with high resistance involving ground based free weights, advanced resistance trained individuals may not need to emphasize this type of training in their strength and power training programs.”

“The benefits of instability resistance training may be more pronounced for those individuals pursuing primarily general health and rehabilitation benefits and not participating in training with free weights involving high loads.”

_________________________________________________________

(more…)

The core is not only about building strength in fixed movement patterns, it is also defined as developing the required torso rigidity (isometric contraction of the anterior and posterior chains) to prevent injury and express power.

In this new video, you’ll see another Diesel Crew original, Kettlebell Rocks.  They are named rocks because you have to remain rigid and unwavering during the partner engagement.

The partner will throw the kb side to side at the peak of the swing.  This is the exact moment that the lifter will brace, flex their lats, contract their abdominals and entire posterior chain to keep the kb path in line with a conventional swing.

The partner should be forceful and not tentative with their part of the movement.  This movement is very CNS intensive and because of this, I would recommend anywhere from 8-12 reps to ensure quality.

Embed this video on your blog or point to it in your newsletter, let’s get the word out.

Oh yeah, check out the side bar.  Make sure you follow us AND send me an email to let me know what your favorite Diesel articles and videos are and we’ll get them up in our new Popular section!

If you want to learn more about strengthening the core, pick up the product that Eric Cressey called “the best product of 2008!”

Thanks everyone,

Smitty

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

I’ve got a few clients I’ve been training who are frustrated.
They’re frustrated because they are not reaching their goals… QUICKLY.
The simple fact is, it takes time.
Whether your goal is to gain muscle or lose fat, it doesn’t happen over night.  It takes day in and day out consistency.
For nutrition, remember the 80/20 rule?  It means that if you stick to your sound nutritional plan 80% of the time, you will be successful.  The other 20% would include your reward “day” after being consistent all week.
For strength training, everyone talks about the 23/1 rule.  That basically says, during the 1 hour in the gym, we have to activate what has been shut down, mobilize what has become immobile and warm-up/train/rehab – to counterbalance the negative effects of the other 23 hours.

If you have clients that aren’t reaching their goals, you have to reel them back in.  Do not allow them to slip on their nutrition by having them keep their food journal more diligently.  Ensure their intensity in the gym is appropriate with their program.  Provide them with the tools to build their support structure; family, friends, facebook support groups, etc.
This is not a game of 12 weeks and I’m done.  You have to explain to your clients that this is a lifestyle change for there to be any chance of longevity.
Also, knowledge is power and the more you “teach” while you train, the better equipped your clients will be to make informed decisions moving forward.
Sometimes, you will have the “you’ve got no where else to go” moment and you have to be honest, dig in and recommit yourself back to consistency.  Then you will be able to power through it and reach your goals.
Did you know that AMD is coming out soon?  It is my new muscle building program that provides the “how-to” and the “why” on how muscle is build and the strategies to be successful – long term.

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

I’ve got a few clients I’ve been training who are frustrated.

They’re frustrated because they are not reaching their goals… QUICKLY.

The simple fact is, it takes time.

Whether your goal is to gain muscle or lose fat, it doesn’t happen over night.  It takes day in and day out consistency.

For nutrition, remember the 80/20 rule?  It means that if you stick to your sound nutritional plan 80% of the time, you will be successful.  The other 20% would include your reward “day” after being consistent all week.

For strength training, everyone talks about the 23/1 rule.  That basically says, during the 1 hour in the gym, we have to activate what has been shut down, mobilize what has become immobile and warm-up/train/rehab – to counterbalance the negative effects of the other 23 hours.

If you have clients that aren’t reaching their goals, you have to reel them back in.  Do not allow them to slip on their nutrition by having them keep their food journal more diligently.  Ensure their intensity in the gym is appropriate with their program.  Provide them with the tools to build their support structure; family, friends, facebook support groups, etc.

This is not a game of 12 weeks and I’m done.  You have to explain to your clients that this is a lifestyle change for there to be any chance of longevity.

Also, knowledge is power and the more you “teach” while you train, the better equipped your clients will be to make informed decisions moving forward.

Sometimes, you will have the “you’ve got no where else to go” moment and you have to be honest, dig in and recommit yourself back to consistency.  Then you will be able to power through it and reach your goals.

Did you know that AMD is coming out soon?  It is my new muscle building program that provides the “how-to” and the “why” on how muscle is build and the strategies to be successful – long term.

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

Check out this quick video of a bench press that went terribly wrong.
It is a simple technique issue that you see everyday in the gym.  You may be able to point it out to someone or you might not BUT you can change your technique.

ALWAYS HAVE YOUR WHOLE HAND INCLUDING YOUR THUMB ON THE BAR
Check out my “How to Bench Press Correctly, Without Wrecking Your Shoulders” video I published a few months ago.
In the video you’ll here me talk about “white knuckles”.  It means to squeeze the bar as hard as you can.  As you know (if you’ve read the Chaos Manual) this creates a co-contraction effect.  As you’ve also heard me say, more tension = more strength.

Can’t bench because your shoulders are wrecked?  Check out my Shoulder Rehab Series.

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

Check out this quick video of a bench press that went terribly wrong.

It is a simple technique issue that you see everyday in the gym.  You may be able to point it out to someone or you might not BUT you can change your technique.

ALWAYS HAVE YOUR WHOLE HAND INCLUDING YOUR THUMB ON THE BAR

Check out my “How to Bench Press Correctly, Without Wrecking Your Shoulders” video I published a few months ago.

In the video you’ll here me talk about “white knuckles”.  It means to squeeze the bar as hard as you can.  As you know (if you’ve read the Chaos Manual) this creates a co-contraction effect.  As you’ve also heard me say, more tension = more strength.

Can’t bench because your shoulders are wrecked?  Check out my Shoulder Rehab Series.

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

This video shows one arm floor presses with a dumbbell.  The goal is to isolate the pressing arm with no leg drive.

Benefits:
Build Tricep Strength
Increase Pressing Power
Build Shoulder Stability

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

Check out my latest video rant on why it is important to know who you are buying from and what to look for.  Not all trainers and not all products are the same.

CLICK HERE – Don’t get injured with bad technique and poor advice

Make sure you go to the VIP SECTION of my latest website

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

This video shows conventional cable tricep extensions with a twist. Adding a typical jumpstretch band (from EliteFTS.com) will turn this exercise into a killer workout. Do this after your primary work sets.

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

AB(Duction) Band Squats

Benefits:
No More Knee Pain
Hit Your Squat Depth
Improve Hip Mobility
Activates Glutes
Activates / Strengthens Hip Abductors
Improves Patella Tracking

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

AB(Duction) Band Squats

Benefits:
No More Knee Pain
Hit Your Squat Depth
Improve Hip Mobility
Activates Glutes
Activates / Strengthens Hip Abductors
Improves Patella Tracking

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

Here is footage of Brad and Eli squatting.

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

Here is a video of some unique step-up squat variations.

VERSIONS
1. Standard – Straight down with back leg, focusing on driving through lead leg
2. Extended Back Leg – Creating more of a hip dominant movements, increasing hip strength mobility
3. Extended Back Leg onto FOAM – Creating more of a hip dominant movements, increasing hip strength mobility, forcing all the focus on the lead leg, negating driving off back foot

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

Check out these two great workouts from Mike Hanley from the Training Studio and CJ Murphy from TPS.

Both take little time and will leave you in a pile on the floor. Get moving before, during or after the big game.

Check out my new article in Men’s Fitness.  The original article was titled How to Increase Punching Power for MMA Athletes, but it has been restructured to:

Get a Fighter’s Physique

Throw serious punches to build muscle and burn fat

Get yourself a copy of the magazine for this month, or check it out online.  The article comes with a pretty extensive workout program.  In the magazine, I have a couple other small blurbs too!

Men’s Fitness Article HERE

Check out my new article in Men’s Fitness.  The original article was titled How to Increase Punching Power for MMA Athletes, but it has been restructured to:

Get a Fighter’s Physique

Throw serious punches to build muscle and burn fat

Get yourself a copy of the magazine for this month, or check it out online.  The article comes with a pretty extensive workout program.  In the magazine, I have a couple other small blurbs too!

Men’s Fitness Article HERE

I first heard about this innovative muscle building strategy when Arnold Schwarzenegger talked about doing in during his reign as Mr. Olympia. It is called “Running the Rack”. It can be used for each exercise in your workout OR as a finisher to your normal workout.

This techniques refers to a high volume set where you pick a weight and perform as many reps as you can for a certain exercise. Then when you can’t do any more reps, you pick a lighter weight and continue performing reps of the same exercise. As you fatigue, you lower the weight and repeat.

The reason it is called “Running the Rack” is, if the exercise you’re doing involves dumbbells you will be moving down the rack picking lighter weights as you fatigue.

This form of density training improves work capacity, increases lactic acid which releases natural growth hormone. This in turn, builds muscle quickly.

Sample Exercise 1: Bicep Curls

Perform dumbbell bicep curls.

60 lb dbs – 3 rep, no rest, immediately go to
50 lb dbs – 4 reps, no rest, immediately go to
45 lb dbs – 5 reps, no rest, immediately go to
40 lb dbs – 6 reps, no rest, immediately go to
35 lb dbs – 7 reps, no rest, immediately go to
30 lb dbs – 8 reps, no rest
Done

You could also reverse the order and start light, with higher reps and as you increase the weight, you decrease the reps. Again, little or no rest between weight changes.

Sample Exercise 2: Lat Pull Downs

Perform lat pull downs with a cable stack.

The stack – 1 rep
The stack minus 10 lbs – 2 reps
The stack minus 20 lbs – 3 reps
The stack minus 30 lbs – 4 reps
The stack minus 40 lbs – 5 reps
The stack minus 50 lbs – 6 reps
The stack minus 60 lbs – 7 reps
The stack minus 70 lbs – 8 reps
Done

This technique can also be done with the following exercises:

KB Swings
DB Clean & Press
or whatever you favorite exercise is…

Spread the word.

Here is a recent post directed to me on the Elite Q/A:

Jim what are your 5 favorite standing abdominal movements?

____________________________________________________

Cory,

In no particular order, here are some of the top abdominal exercises.

– zercher squat, bracing the torso, under tension, while engaging movements of the lower body

– explosive med ball rotational throws, no deceleration

– core statics – lateral shuffles with agitation and breathing regulation, anti-rotation

– pull-ups – upper back muscular is an essential component of core strength

– deadlifts – full body movement requiring bracing (rigidity) and is essential for developing posterior chain, the other half of the core

________________________________________________

Why are pull-ups and essential part of core strength?  What is torso rigidity?  How do you perform zercher squats correctly?  Check out Combat Core!

Here’s an example of an anaerobic conditioning circuit for a wrestler or combat athlete.

1a)  Hindu-Push-ups, 30 sec

1b)  Power Rope Double Slams, 30 sec

1c)  KB swings, 30 sec

1d)  Overhead Med Ball Squats, 30 sec

1e)  Partner Zercher Good Mornings, 30 sec

1f)  DB Clean & Press, 30 sec

The athletes will do as many reps as possible in the 30 second blocks and switch on the whistle.  Each run is roughly 3:30 minutes.  3 minutes of resistance and :30 seconds of total rest which is the accumulated time to switch between exercises.  Run through this circuit 3-5 runs, dependent upon the sport.

Check out this story on Brian Urlacher’s off-season training program.
Some interesting notes:

• hypoxic training considerations
• heart rate monitoring
• agility training
• lots of dynamic warm-ups (15-20 movements)
• push/pull workouts with minimal rest (25 sec)

Click here to READ

Check out this story on Brian Urlacher’s off-season training program.

Some interesting notes:

• hypoxic training considerations
• heart rate monitoring
• agility training
• lots of dynamic warm-ups (15-20 movements)
• push/pull workouts with minimal rest (25 sec)

Click here to READ

Real world strength development.  No messing around, no BS commercial gym rules.  One barbell or on dumbbell and kick ass intensity.  That is all you need.  Don’t forget about the basics.

http://sandowplus.co.uk/Competition/Hoffman/wl/wl07b.htm

I have a featured article in Men’s Fitness again this month!  Check out the 30 Minute Power Workout: Abs which outlines some of the principles from Combat Core!
Smitty

I have a featured article in Men’s Fitness again this month!  Check out the 30 Minute Power Workout: Abs which outlines some of the principles from Combat Core!

Smitty