AGGRESSIVE STRENGTH MAGAZINE

ISSUE 111 - 10/10/2006

1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK

"Most people take the path of least resistance."
- Dana Chladek

Last week my girlfriend Carol and I spent a week in Las Vegas looking at houses to rent. In addition, we also have the same birthday and had a great time celebrating out there. We saw some incredible houses at super reasonable rates. Especially compared to Los Angeles where rent is completely out of control. As we looked at several houses we became pretty excited about the possible upgrade in lifestyle.

Right now we live in a nice apartment in Marina Del Rey, Ca (Los Angeles area). However, it is an apartment and not a big one at that. I have worked hard over the last several years to create a great income and right now I am typing this on the couch in our living room which serves as my office, place to relax and watch movies, and when I have been a bad boy sleep on. In addition, for what we pay for rent in Marina Del Rey, we could literally rent a mansion in Las Vegas. Lifestyle is very important to us and especially since I spend so much time working at home. Comparing Los Angeles to Las Vegas strictly from a rent point of view it is a no brainer. Of course, our money will go further in Las Vegas. In addition, our research has revealed that the job market is great in Las Vegas. There is a shortage for every kind of professional imaginable. While, this does not matter too much for me as most of my income is not reliant on where I live, it matters a great deal to Carol. Carol is a massage therapist and there are plenty of great options for her in Las Vegas. Also, I have spent the last five yeas creating and pushing the kettlebell market in Los Angeles and now I get a chance to help break in a new area. I will continue to do my workshops in LA I just will be traveling here like any other city I go to for business.

Unlike Los Angeles where you have a surplus of every professional imaginable, in Las Vegas you have a shortage of every professional imaginable. Thus, this means that in addition to Las Vegas being a renter's market it is a professional's market as well. Talk about a great combination. In addition, Las Vegas could also be a great place for me to promote some high level workshops. Everything from one day intensives to two day intensives that attract a lot of people locally and from out of town. After all, you do not have to pull someone's leg to give them an excuse to fly out to Las Vegas. One more big plus about Las Vegas is no state taxes and the best incorporation laws in the country.

While these significant points should make the decision to move to Las Vegas an easy one, it is really not that simple. Carol and I have lived in Los Angeles for many years. I have been here for close to five years and she has been here for twelve years. Los Angeles has the best weather in the country and is a very international city. Being a man of the world (Mom is from India and Dad is from Montana) and having had the good fortune to be a world traveler, I am more comfortable in an international community. In addition, I like being close to the beach, close to incredible vegetarian restaurants, and being in an energetic city full of possibilities. Carol has some very close friends which is also adding to her vacillation to move. Thus, on one hand we cannot wait to move into an incredible house in Las Vegas. Yet on the other hand we are hesitant to move to a city that is not as international as Los Angeles.

Of course, we can always move back to Los Angeles if things do not work out. Regardless, moving is a hassle, is time consuming, and moving from Los Angeles to Las Vegas is expensive. While, we only have to commit to being out there for a year it could be a very long year if we do not like it. Similar to many decisions in life there are always pros and cons and you have to decide what is most important to you.

I can basically say with 90% certainty that we are moving out there. Today we got approved for the two houses that we really liked and we managed to get the price down on the one we really like. While you can never be 100% certain with most decisions, the key is to do as much research as possible and then let instinct take over. Instinct is the gut feeling that arises whenever you need to make a decision. Most people make the mistake of dismissing their gut feelings which can have tragic consequences. For Las Vegas, our research has revealed clearly that Las Vegas is a much better value than Los Angeles. My gut instinct tells me it is time to leave Los Angeles for a while and get a new perspective. When we were out visiting Las Vegas last week, my mind was very clear and I came up with several business ideas and developed a high level of clarity on where I want to go in life. I have not had such a high level of clarity for a long time and I want to hang on to it. Carol is ready for a change as well and while she is not 100% certain either, her gut feeling is on the same page as mine. Thus, it is time to say goodbye to Los Angeles at least for a while at the end of the month and turn a new page with Las Vegas. Las Vegas here we come!

Live Life Aggressively!

Mike Mahler

Mike Mahler

2. HELP THE KATRINA VICTIMS

My friend and top body worker Dianna Linden recently sent me a list of non-profit organizations for helping out the Katrina Victims. Here is the list:

I encourage you to take a look at the above organizations and make a donation to the one that sits well with you. Also if you want to help out animals, make a donation to http://www.bestfriends.org.

3. AGGRESSIVE STRENGTH TRAINING ARTICLE

Are You Immune To Your Training Program?

By Mike Mahler

In his outstanding book, “The Tipping Point”, Malcolm Gladwell discusses the concept of immunity in the marketplace. He reveals how no marketing method works forever due to the fact that the potential customer eventually develops immunity to the pitch. Marketing methods that used to be effective include telemarketing and email marketing. Both methods are not nearly effective as they used to be. Most people do not give telemarketers the time of day. Most email users have spam blockers or simply delete every email message in which they do not recognize the sender. Marketplace immunity is a tremendous dilemma that all business owners face. Without staying ahead of the curve, a business is doomed to fail miserably.

Productive strength training is no different. Your muscles and central nervous system (CNS is a very important part of productive strength training) eventually treat the program you are on the same way you treat telemarketers and email marketers. Just as you do not give telemarketers and email marketers the time of day, your CNS and muscles eventually do not give your training program the time of day. They enjoy the stimulus of a new program for a few weeks and then eventually become immune and render the program useless. Sounds too dramatic? Just look at people at your gym that have been using the same program for the last decade. Court adjourned and I rest my case.

One of the main reasons why no training program works forever is the fact that you eventually become immune to the stimulus of any program. The program either becomes too easy and the necessary stimulus is no longer being or applied, or the training program is too hard or complicated and the eventual burnout is soon to follow. Either way, you shut down and progress comes to a screeching halt. This is usually when many trainees turn to nutrition supplements, complicated programs, or a combination of the two. While nutrition supplements can be beneficial, they are rarely the solution that the average trainee is craving for. I do not even have to discuss complicated programs. If you are someone that believes that you need to do fifteen exercises per bodypart, then you are probably someone that still wears bell-bottoms and thinks that “Knight Rider” is what the youth of today watch.

Since exercise immunity is the problem, changing workouts constantly must be the solution right? Nope, you are way off. Trainees that do a completely different workout every time they train are like people that change jobs every other week. Just as you will never become a professional at anything if you change careers too often, you will never get good at the skill of training if you change workouts too often. Similar to advertising campaigns, you have to let one program run its course before moving on the next one. Marketers have to give the potential customer some time to adapt to a message and get comfortable with it before moving on to another message. Just as coca-cola does not change TV ads every week, you should not change training programs ever week. Moreover, when you do make changes the subtle approach will do just fine. Save dramatic changes for your personal life and leave it out of your program.

While it is not set in stone what the ideal timeframe is to stay on a program, a general rule of thumb is no more than six weeks. Personally, I like powerlifter and strength-training writer Jack Reape’s approach to training. Hit is hard for three weeks, then have a back off week. I like the idea of staying on a program for three weeks and hitting it hard. Then follow up the three-week program with a back off week before moving on to another program. If you do not stay on a program long enough, you will not reap the rewards of the program. On the other, hand if you stay on a program for too long, you become immune. Three weeks is long enough to absorb the benefits of a program and short enough to avoid becoming immune.

Again, keep in mind that dramatic changes are not necessary every four weeks. You do not have to do a super high volume program for a phase and then move onto a super high intensity program for a phase. You do not have to change every exercise every four weeks. Dramatic changes are not necessary or advisable. Subtle changes are ideal.

Lets go through a sample twelve-week strength-training program that evades exercise immunity.

WEEK 1-4: THE 3X5 PROGRAM

In phase one we are going to start off with a basic full body workout routine done three times per week. For the sake of simplicity the program is going to be comprised exclusively of compound exercises that provide the most bang for your buck. Forget about isolation exercises for now. Hell, just forget about them all together. Start off with weights that you can do seven to eight reps with if you went to your limit. When you can do three sets of five with the same weight, add five pounds. Avoid training to failure in which you miss reps. However, feel free to take the third set of every exercise to the limit. The limit being the point in which you cannot do another solid rep with good form. In week four follow the same routine and use 50% of the weights that you ended with in week three. This is your back-off week.

Monday

Do A-1 and A-2 in alternating fashion. Do a set of A-1, rest for 90 second and then do a set of A-2. Continue until you have completed three sets for each exercise.

Do B-1 and B-2 in alternating fashion. Do a set of B-1, rest for 90 second and then do a set of B-2. Continue until you have completed three sets for each exercise.

Wednesday

Do A-1 and A-2 in alternating fashion. Do a set of A-1, rest for 90 second and then do a set of A-2. Continue until you have completed three sets for each exercise.

Do B-1 and B-2 in alternating fashion. Do a set of B-1, rest for 90 second and then do a set of B-2. Continue until you have completed three sets for each exercise.

Friday

Do A-1 and A-2 in alternating fashion. Do a set of A-1, rest for 90 second and then do a set of A-2. Continue until you have completed three sets for each exercise.

Do B-1 and B-2 in alternating fashion. Do a set of B-1, rest for 90 second and then do a set of B-2. Continue until you have completed three sets for each exercise.

WEEK 5-8: T HE 5X3 PROGRAM

In phase two we are going to increase the volume and lower the reps to focus more on strength. The stronger you get the bigger you can get if that is one of your goals. Besides who wants to be big and weak? Be as strong as you look and have it all.

Again, we are going to focus on a basic full body workout routine done three times per week with a focus on compound exercises. Since the volume is higher and the weights are heavier, we are going to cycle the intensity. Monday will be your heavy day. On Wednesday, you are going to use 80% of the intensity that you used on Monday. On Friday, you are going to use 70% of the weight you used on Monday. Every week, rotate the intensity so every workout has its moment of fame. Confused? Do not worry, I will clarify below.

Monday

Do A-1 and A-2 in alternating fashion. Do a set of A-1, rest for 90 second and then do a set of A-2. Continue until you have completed five sets for each exercise.

Do B-1 and B-2 in alternating fashion. Do a set of B-1, rest for 90 second and then do a set of B-2. Continue until you have completed five sets for each exercise.

Wednesday

Do A-1 and A-2 in alternating fashion. Do a set of A-1, rest for 90 second and then do a set of A-2. Continue until you have completed five sets for each exercise.

Do B-1 and B-2 in alternating fashion. Do a set of B-1, rest for 90 second and then do a set of B-2. Continue until you have completed five sets for each exercise.

Friday

Do A-1 and A-2 in alternating fashion. Do a set of A-1, rest for 90 second and then do a set of A-2. Continue until you have completed five sets for each exercise.

Do B-1 and B-2 in alternating fashion. Do a set of B-1, rest for 90 second and then do a set of B-2. Continue until you have completed five sets for each exercise.

Remember to take a back off week in week four in which you follow the same routine with 50% of the weights used in week three for each training day.

WEEK 9-12: THE 5X5 PROGRAM

In phase three we are going to increase the volume and reps with the classic 5x5 program. The 5x5 program is great for increasing strength and size. Of course this is assuming that you up the calories. To focus more on strength without adding size, try the 5x2 program. With the 5x5 you increase the weight when you can use the same weight for all five sets.

As usual, we are going to focus on three workouts per week and again cycle the intensity. Similar to the last phase, Monday will be your heavy day. On Wednesday you are going to use 80% of the intensity that you used on Monday. On Friday you are going to use 70% of the weight you used on Monday. Every week, rotate the intensity so every workout has its day in the sun.

Monday

Do A-1 and A-2 in alternating fashion. Do a set of A-1, rest for 90 second and then do a set of A-2. Continue until you have completed five sets for each exercise.

Do B-1 and B-2 in alternating fashion. Do a set of B-1, rest for 90 second and then do a set of B-2. Continue until you have completed five sets for each exercise.

Wednesday

Do A-1 and A-2 in alternating fashion. Do a set of A-1, rest for 90 second and then do a set of A-2. Continue until you have completed five sets for each exercise.

Do B-1 and B-2 in alternating fashion. Do a set of B-1, rest for 90 second and then do a set of B-2. Continue until you have completed five sets for each exercise.

Friday

Do A-1 and A-2 in alternating fashion. Do a set of A-1, rest for 90 second and then do a set of A-2. Continue until you have completed five sets for each exercise.

Do B-1 and B-2 in alternating fashion. Do a set of B-1, rest for 90 second and then do a set of B-2. Continue until you have completed five sets for each exercise.

Once again, remember to take a back off week in week four in which you follow the same routine with 50% of the weights used in week three for each training day.

There you have it a twelve-week program to evade immunity and keep progress coming. As you can see from the sample program in this article, subtle changes made every four-week are the way to go. Keep the focus on the basics exercises that have been proven effective and make changes in reps, sets, and breaks to keep immunity at bay.

If you need some help with developing an effective program that evades immunity, check out my personalized programs.

4. GET THE AGGRESSIVE STRENGTH DVD COMBO PACK TODAY

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5. 2007 AGGRESSIVE STRENGTH KETTLEBELL WORKSHOPS

Interested in hosting or sponsoring an Aggressive Strength Kettlebell Training Workshop?
» Click Here for More Information

Attention: I will no longer be doing workshops in Northern VA/DC, Denver, and Northern CA.

February 24, 2007:

Mahler Level 1 Beginner Kettlebell Workshop in Los Angeles, CA
» Click Here for More Information (Only 2007 LA Workshop)

March 10, 2007:

Mahler Level 1 Beginner Kettlebell Workshop in Las Vegas, NV
» Click Here for More Information

March 11, 2007:

Mahler Level 2 Advanced Kettlebell Workshop in Las Vegas, NV
» Click Here for More Information

May 12, 2007:

Mahler Level 1 Beginner Kettlebell Workshop in New York City, NY
» Click Here for More Information

May 13, 2007:

Mahler Level 2 Advanced Kettlebell Workshop in New York City, NY
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May 20, 2007:

Mahler Level 1 Plus Kettlebell Training Workshop in Miami, FL
» Click Here For More Info (Only 2007 Miami Workshop)

September 15, 2007:

Mahler-Shaffer Level 1 PLus Kettlebell Workshop In Dallas, TX
» Click Here For More Information (Only 2007 Dallas Workshop)

6. AGGRESSIVE STRENGTH PERSONALIZED PROGRAM DESIGN SERVICES

"Lost 10 lbs and went down from a size 12 to a size 8 in jeans – that was something I expected not to happen for another 10-15 more lbs! So thanks for your guidelines – they really have helped a lot."
- Michele Milevoi

Tired of trial and error? Want a training program that actually works? Click here for more info!

7. NEW AGGRESSIVE STRENGTH PRODUCT RECOMMENDATIONS

I have just added some great new products to my website including: medicine balls, the ultimate portable gym, and some pull-up straps that allow you to do a pull-ups anywhere! Click here.

8. THE AGGRESSIVE STRENGTH SOLUTION FOR THE ROAD WARRIOR

Tired of terrible hotel gyms and getting out of shape on the road? Tired of doing bodyweight only routines in your hotel room because there are no other options? You need Lifeline's resistance cable products. Not only are they light and portable but they provide enough resistance to humble the strongest athletes around. Click here for more info

9. KETTLEBELL TRAINING INFORMATION PAGE (NEW)

http://www.mikemahler.com/kettlebell_info.html

10. AGGRESSIVE STRENGTH MAGAZINE ARCHIVES

http://www.mikemahler.com/newsletter

11. AGGRESSIVE STRENGTH ARTICLES

http://www.mikemahler.com/articles.html

12. AGGRESSIVE STRENGTH TRAINING JOURNAL

http://www.mikemahler.com/journal.html

13. RECOMMENDED READING LIST

http://www.mikemahler.com/reading.html

Until next time.

Live Life Aggressively!

Mike Mahler

Feel free to email me with your comments and feedback at mahler25@yahoo.com

Mike Mahler