AGGRESSIVE STRENGTH MAGAZINE

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ISSUE 124 - 2/21/2007

1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK

"It is not the critic that counts, not the man who points out how the strong man stumbled...the credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes short again and again...who at best knows achievement, and who at the worst, if he fails, at least fails while daring greatly."--Theodore Roosevelt 

I cannot stand people that sit on the sidelines and slam others that are actually in the game of life pursing their goals. Somehow the critics on the sidelines think they are better than people that take risks in life and are not afraid to screw up and make mistakes. Critics think they are too good to get their hands dirty and actually live instead of trying to steal the thunder from others. Moreover,  critics often enjoy seeing others having setbacks.  They take a sick pleasure in seeing others fail and actually want people to give up as it makes them feel better about their own inadequacies. 

The internet is full of arm chair experts that talk a tough talk on message boards. In fact while message boards can be a great source of information and a great place to generate interesting discussions, they always attract trolls that enjoy starting trouble with an anonymous name. Yes more often than not they use anonymous names as they are cowards that would never back up their moronic behavior in the real world. That is a certainty. People that talk tough online are never bad asses in person. Real fighters fight, they do not talk about it. 

Here is an interesting lesson I learned from my bouncing days back when I was in college. People that can fight attack without warning. They do not want you to know what is coming. They inflict the damage and move on. People that are insecure with their lack of fighting skills always have to jack themselves up by talking smack before the fight starts. They require verbally intimidating others to sniff out weakness. Once their confidence is up, they attack. Once a real fighter comes across the verbal intimidator, he would simply punch the intimidator in the face (no one likes to get punched in the face and it is a real confidence killer)  as hard as possible before the verbal intimidator was ready to roll. At that point the fight was always over as the verbal intimidator always lost what little confidence he had at that moment and realized that he was out of his league. 

Critics are not much different than verbal intimidators. Once you show that you have what it takes to back up you're actions they have to eat crow and shut up. Doers are always more powerful than watchers. It takes courage to take action and finish what you start. Anyone can sit on the sidelines and watch others. It is easy to think that you know better then people on the field. However, you have no clue what the real deal is until you are on the field. Conjecture becomes reality and reality is never what you expected it to be. 

Spend less time looking for faults in others and instead work on improving yourself. Want to make more money? Work on yourself and develop more skills. Want to get stronger and faster? Do not put others down that are better than you. Learn from them and improve. We should be inspired by anyone that excels rather than pick them apart looking for faults. Even if someone is not successful it takes courage to play the game. Who cares if you lose, just the fact that you put it on the line and rolled the dice is a success. A fighter that has the courage to fight in mixed martial arts and ends up losing every fight is far more courageous then the fat critic in the audience eating a hot dog and drinking Coors light.  

Get off the critic couch and get in the ring of life. Yes you will take many blows. So what, you have one life, value it and take some chances. What do you have to lose? 

Live Life Aggressively!

Mike Mahler

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Who says we do not have any heroes any more? Here is a group of them. Thanks men you make us all proud!

"Good morning Mike! Just wanted to share some pics from the Fort Hood KB Club via Baghdad. The team is doing well and staying safe, although we did lose a close friend on the recent helicopter crash. I truly enjoyed your "Aggressive Strength Solution for Incredible Kettlebell Training". I am planning on ordering your latest Ebook "Aggressive Strength Solution for Size and Strength". Would I have your permission to share this with the team members here in Iraq? I believe I have stated this before in previous emails, but just wanted to say thanks again for the great web site and free articles. Your contribution to the fitness community is duly noted."
- David COL Jon "David" Mullins

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2. AFFORDABLE HIGH QUALITY KETTLEBELLS ARE FINALLY HERE!

I have been getting a lot of questions regarding the new Lifeline USA Kettlebells and here are some answers:

Q: I have one Dragondoor bell, can I use a Lifeline USA bell with the DD one for double work?

A: Yes it should not be a problem at all. While the LL bells have slightly thicker handles, the bell is pretty much the same size and will not be an issue.

Q: Can I get single units of the super small bells (16lbs and below)?

A: Right now the super light bells are only sold in pairs. I am trying to get LL to change this for the very near future. All other sizes 35s and up are available in single units.

Q: Can the smaller ladies bells be used for Renegade Row?

A: While the smaller bells look like real kettlebells (no plastic thin handles) I do not recommend anything below 35lbs for Renegade Row. It becomes too much of a stability issue with very light bells.

Q: Do the handles have the slick smooth epoxy coating that DD bells have?

A: Nope, I made a point of having LL avoid the slick handles. They are smooth enough that they will not tear up your hands and rough enough that they will not fly out of your hands on high repetition work.

Q: How big is the 97lb bell?

A: Around the same size as DD's 88lb bell. I love the 97s for double work!

Q: How is the quality?

A: I am very happy with the quality. The bells went though strict quality control measures and passed with flying colors. I could put my reputation behind any bell on the market and chose to do so with the LL bells. I have been training with them for a month and love them. I know you will as well.

Here is what people are saying about the bells: 

"I just got my Lifeline KBs, so I thought I'd drop you a line. OK, keep in mind that I've never used DragonDoor KBs; I've only used the Ader bells, and I wished I had ready your review of the different KBs on the market before I bought them because they are way too slick for my taste. I started to develop serious calluses at the base of my fingers because I had to use a
rosin bag for grip.

Well, when I unwrapped my LL bell, I could tell the difference right away. Hell, I guess my rack technique is not as bad as I thought because I didn't bang my forearms with the LL bells as I've been doing with the Ader bells. Don't get me wrong, I know that I have to improve my overall technique so that I can handle any KB; however, I like the different feel of the grip and shape of the bell of the LL's version. I'm trying to figure out a way that I can sell my Ader bells, so I can buy another LL bell. LOL!"--Muata Kamdibe

"Mike, I received the Lifeline KBs(2 79s and a 97) today, and did some snatches, Turkish get ups, and presses. It felt good to be able to press the 97. The handles have a nice gritty feel--I believe I like them a little better than the original Dragon Doors, definitely better than the newer, slicker Dragon Doors. Thanks again for your ideas. I'm looking forward to your new DVD." --Brian DeLong, Harrisburg, PA

You will love the prices on these bells. Click on the link below and check it out.

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3. 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 (Sold Out: email  mahler25@yahoo.com for the waiting list.
» Click Here for More Information (Only 2007 LA Workshop)

March 10, 2007:

Mahler Level 1 Beginner Kettlebell Workshop in Las Vegas, NV (Sold Out: email  mahler25@yahoo.com for the waiting list.
» 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 (Sold Out! Email mahler25@yahoo.com for the waiting list) 
» Click Here for More Information

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)

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4. Aggressive Strength Community Service 

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

• Operation USA http://www.opusa.org
• Mercy Corps http://www.mercycorps.org
• Oxfam America http://www.oxfamamerica.org
• America's Second Harvest http://www.secondharvest.org

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.

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5. NEW AGGRESSIVE STRENGTH PRODUCTS (New Fat Loss DVD) 

 

Here is what people are saying about my new e-book:

"I'm in week 6 of the HFT program and I followed your instructions.  I just double cleaned and pressed the 88's!!!  It really worked."

--Josh Elliot 

"Wow. Now that I have seen the book I can honestly say that I just ripped you off, Mike. This e-book is a compendium of some of the best training methods all boiled down, with all of the nonsense filtered out and set forth in a way that even a training novice can understand. I think that there are enough routines to keep anyone busy for AT LEAST 2 YEARS, maybe more. The sections on testosterone and estrogen and how to get these hormones under control was worth the price of the e-book all by itself. Thanks again for an awesome product!"
- Nemiah VanGuilder

"You've done it again. I recently purchased your e-book, and it is full of useful information for serious trainees, from beginner to advanced. Whether it is nutrition, endocrine advice/management or program design, the advice is sound, tested and presented in a way in which there can be "no excuses". Way to go, Mike."
- Steve Strickman, RKC New York, NY

"Mike I just got done reading your latest book "The Aggressive Strength Solution for Size and Strength" and it was time well spent over the holidays. You laid it all out when it comes to getting it done. Whether you have access to the best equipment in the world or just your own bodyweight you spoon fed us with all the programs, methods, and principles imaginable to get the desired results. I appreciate you reminding me of many great programs I had forgotten along with some new ones I can't wait to cycle into my training this year. But cutting through the BS and giving us your take on how to get the most out of our training was the difference in this book. You are a great motivator I found myself doing sets of heavy KB clean and presses as I read the chapters. If you can get me working out as I'm reading I can only imagine what your live training clients get from you!"
- Tim Larkin, Founder and CEO of TFT Group www.targetfocustraining.com

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6. RECOMMENDED LAS VEGAS MASSAGE THERAPIST

"I was in Vegas preparing for my own wedding. I was stressed to the max and the only thing I could think of to relax me temporarily get my mind off of things (other than wine) was Carol. Carol was so professional and so attuned to my needs. I believe it was the best massage I have ever experienced. Needless to say, with Carol's help I wasn't so stressed and the wedding went smoothly. Thank you Carol, you have a life-long client! The wedding did go very smoothly and we had a wonderful time. We plan to return to Vegas in June and we'll be back for another massage appt. Thanks again Carol!"
- Tonya Taylor, Lafayette, LA

My fiancé Carol is now available for therapeutic massages in the Las Vegas area. We have a great massage room at our house that will help you unwind right away. Check out her web page today at: Las Vegas Massage

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7. AGGRESSIVE STRENGTH SPORTS NUTRITION ARTICLE

Pain Free Training for Worn Out Boomers.
By: Dr. William Wong, ND, PhD.

So, you've been training for years; you think you know your body better than anyone else and you have a considerable list of accomplishments in sports.  All sources of pride.   But lately the aches have been creeping in.  They've been coming on sooner and lasting longer than you remember.  Lately on your runs there have been some occasional sharp pains from deep within the knees.  The bursa sac under the kneecap is swollen just enough that you cant see your patella tendon on one side.  And your shoulders!  Sometimes you want to dog paddle when you should be crawling, never mind about it getting caught when doing a lay up shot or (forbid) it clunking in and out of joint when you're getting the groceries out of the trunk!  Sound like you yet?  If not it soon will be.  It's not a matter of if; it's a matter of when.

No, not me - never me, you exclaim!  (There's the pride again).  Yep, you.  There are only so many times you can red line a car down a gravel road and you're getting close to what we in the health profession call "the limitations of matter".  As a generation we Boomers have been more active than any generation previous.   Our folks may have survived the Great Depression and fought in the Second World War but after they got home, work is the only thing they did.   They wore themselves out being cogs in the industrial machine.  And what do they have to show for it?  Flabby weak bodies, strokes, heart attacks, Alzheimer's and social security...  We've perceived the problem and have been running away from those images ever since.  So what do we have to look forward to?   Well a good many of us will never have to worry about the ravages of old age!  We're not going to live that long!

 It's just an observation; it may just be the patient population I've been dealing with the last few years, and I've got no hard stats to back up these observations but I think we're dying faster than our folks did.  I've seen diseases I had not expected to see in our generation until we were well into our 60's come up and hit boomers hard in their early 40's!   Since the 1960's we've been burning the candle at both ends and the middle.  From sincere activism and serious partying we dove head long into work.  To obviate the effects of flying desks or assembly lines we played hard.  On top of that we attempted to be super parents.  We have faced more stress in one year than our ancestors faced in a lifetime.  It's taken its' toll and it shows; in our joints (and elsewhere).  Some of us look as bad as our parents did at our age.  I'm grateful to say though that most of us don't, but we sure feel like we should!  So how do we deal with the effects of overusing our bodies for so long?  How can we make our natural equipment last longer?  And most important of all, how do we strengthen and support our faded over zapped immune systems? If we've been at sports and exercise for a while, then we've trashed out our immune systems as a consequence. (1).

Lets start with the obvious: muscles when over used will rebuild given rest and the proper therapeutic exercise.  Rest, that's the key word here no more training every day of the week!  For every day of hard training there are 2 to 3 days of immune suppression following!  On another matter, muscles need definite nutrition to heal them from the repeated micro injuries incurred while training, and no I don't mean they need just protein, they need different stuff than that.

Joints are another matter.  The manic over exercise craze will be the greatest single source of future knee replacement and shoulder reconstruction patients for orthopedic surgeons.  The days when you could shake it off and keep on going are gone, or soon will be.

Low to mid level wear at joints can be dealt with nutritionally.   With joint wear the body wants to shield the injured area from further insult so it splints the joint with swelling and pain thus attempting to restrict the range of motion (ROM) of the joint.  Along with that the system attempts to feed nutrients to the injured area and speed healing by greatly increasing the blood flow to the joint thus causing the redness and sometimes the throbbing that often times accompanies the swelling.

We need to think of a joint as having two sides - an outside and an inside.  Inside of the joint we have the gliding surfaces of the articulation, which are made up of hyaline cartilage. This smooth shiny cartilage is hydrophilic, it loves water.  Not only is the hyaline smooth and slick but also it absorbs the mucous like synovial fluid into its surface creating a virtually frictionless bearing.  When compression forces squeeze the joint ends closer this fluid gets forced out from in-between the surfaces and cartilage touches directly on cartilage.  Over time and with repeated use the sections of the cartilage that do touch will wear.  Flat spotting, grating and even fracturing occur.  Improper tibial rotation angles, knock-knees, bow legs and excessive Q angles all contribute to knee problems and accelerate wear.  (The Q angle is the line drawn from the origin of the Rectus muscle at the front of the thigh, down through the patella tendon to mid kneecap and the turn the tendon takes at mid kneecap to get to it's attachment on the Tibial Tuberosity.  An angle of 20 degrees or greater is too much.  These patients will tend to have greater knee wear as well as a tendency to patella dislocation).

As for the shoulder, can you think of any joints more used than your poor shoulders.  For years you've been doing what the muscle heads in the exercise magazines have told you is the "all fired greatest stuff" for building bigger delts, wider lats and slab like pecs.  The problem is those muscle heads didn't have a clue as to the science of biomechanics and the years of behind the neck pulldowns, and wide grip pull-ups have micro trauma'ed your rotator cuffs into macro trauma.  Those behind the neck shoulder presses that were supposed to give you that wide look have instead has torn your supraspinatus muscle.  Don't believe me?  Try this test...Stick your arm out in front of you to shoulder level.  Now point your thumb down towards the floor as if you are pouring a soda.  Have someone place their hand atop your wrist and apply some downward pressure, not a lot but enough to keep your arm from going any higher.  You them push up against their resistance.  Do this test out to the front then out to the side.  Didn't know you had that pain in the back of the shoulder did you?

As for benches, flys and dips; what about that chronic pain at the front of the shoulder just under the anterior delt and leaning towards the chest.  Strum the middle of the anterior delt deeply with your thumb. Start at the margin of the pec and pull towards the outside.  Hurts doesn't it?

Now those are just the signs of overuse and injury to the outside of the joint, on the soft tissue.  What about the stuff inside?  What have the years of pounding your knees, grinding your shoulders and pushing all of the other joints of your body done to that smooth sponge like gliding surface?

The hyaline was formed early in life from something called mucopolysaccharides.    Your body stopped making the stuff somewhere during or after puberty.  Now, the inside of the joint has no blood supply.  The articulating surfaces are fed directly by the mucous synovial fluid which gets it's supply of nutrients through the joint capsule membrane from the blood supply on it's outside.   If we still made these mucopolysaccharides our joints hardly ever wear.  But we don't so they do.  Nutritional science has the answer - and you've likely heard of it by now; Chondroitin and Glucosamine.  These mucopolysaccharides are well absorbed and travel through the blood to where they get taken in by the areas that need it. (With the Glucosamine HCL being better absorbed than the Glucosamine sulfate).   A rehab patient of mine underwent two shoulder surgeries.  In the first there was considerable wear present at the ball joint (glenoid). A year later after having been on the glucosamine for some months he needed a second surgery to correct things improperly done in the first. Pictures attest to the difference in the hyaline of the glenoid.  Where there was once spotted wear there was now a clean smooth hyaline layer!  Neat stuff.   Now to something you haven't heard about - Systemic Enzymes.

Dr.Max Wolf M.D. and Ph.D. times 7 of Columbia University is widely acknowledged as the father of systemic oral enzyme therapy. (1).  Wolf found that as we age or are under stress our bodies own production of enzymes is depleted.  Age related changes he said are directly attributable to depletion of enzymes.  Systemic enzymes differ from digestive enzymes in that the tablets are taken in between meals so that the constituents can be absorbed into the blood stream and do their work there instead of expending their action on digesting food.  With 40 years of use and over 160 peer reviewed verifying studies behind it, systemic enzymes are the second best selling over the counter preparation in Germany.  When a joint or any soft tissue is injured or infirm the body creates irritants called Circulating Immune Complexes.  It's these complexes that cause the inflammation of joint capsules, bursae, tendons, muscles, blood vessels, internal organs etc.  These complexes also are responsible for autoimmune diseases such as Rheumatoid Arthritis and Lupus.  In those conditions a large build up of the complexes attack the joints or muscles, respectively thinking these to be foreign invaders.  Enzymes eat Circulating Immune Complexes.  (2).

In eating away at the substances that cause inflammation, its pain, swelling and redness are reduced.  As a consequence pain is relieved.  Nifty!   But for athletes the other actions of systemic enzymes are just as important.  These enzymes are antifibrotic.  "Over expression" of Fibrin and Fibrinogen create the matrix in the blood vessels for arteriosclerotic plaque.  Systemic enzymes control this over expression and eat away slowly at established plaque. Systemic Enzymes are also used in Europe to fight thrombosis, blood clots deep in the veins. (3).  Isn't cardiovascular health why most of us started exercising in the first place!  Now science has found that a little critter called a C- reactive protein is the cause of inflammation in blood vessels and can possibly lead to heart disease.  Two things destroy C-reactive proteins: aspirin and systemic enzymes.  Aspirin use has side effects the natural enzymes do not.  (4).  According to the Wall Street Journal, April 20 1999, 20,000 Americans die from aspirin, ibuprofen and that whole class of Non Steroidal Anti Inflammatory Drugs.  That means that more Americans die every year from aspirin and its related drugs than die from Aid's!

The enzymes are also a great blood cleaner.   In eating away at Circulating Immune Complexes, necrotic derbies and fibrin in the blood these actions reduce the viscosity of blood by removing the gunk.   This is a different mechanism for reducing blood viscosity than aspirin. (5)   To anyone who exercises or plays a sport, thinner blood means improved circulation to working muscles and increased micro circulation.  Most folks walk around with blood that's as thick as catsup! (6). Folks who exercise make that worse by the dehydration they suffer.  Many endurance athletes make things worse still by taking the drug EPO which in order to have greater numbers of red blood cells to move oxygen around with.  EPO was invented for cancer therapy patients suffering from extreme anemia.  It was never meant to augment the hemoglobin count of athletes.  Mainly triathloners, tennis players and cyclists use this drug.  They have also been dying of blood clots caused from using this stuff!

Systemic Enzymes, the best of which is the product VitalZym, help the body to recover faster from exercise, preventing micro trauma from becoming macro trauma.  In cases of injury, VitalZym is used by pro athletes to reduce the effects of injury and speed healing.   European sport physicians have found that recovery times are cut dramatically. (8).

Now we come to something that over exercises and endurance athletes are seriously lacking in - an immune system.  It is common knowledge in exercise physiology that for each day of heavy training there are two to three days of immune suppression to follow.  If you tag too many workout days together, as we manic compulsive boomers tend to do, then in time the immune system becomes completely trashed.   There are numerous cases of marathoners coming down with chronic reoccurring infections because they don't have anything in their bodies to fight bugs for them.   VitalZym to the rescue!  The front line soldier of the immune system is the white blood cell.  These guys have little hands around them called FC receptors.  These hands tear apart nasties and then pick up the derbies for deposition.  As long as it takes them to get rid of the junk they are holding is as long as it's going to take them out of the fight.  Systemic enzymes eat away at the derbies the FC receptors are holding enabling the white blood cells to return to combat earlier and in greater numbers.

Another principle to remember is that immunity begins in the bowel!  The balance of pH, good bacteria and it's colonizing medium hold the reins to increasing the bodies' ability to fight off infection.  Another European product enters the scene here, inulin from Jerusalem artichoke.  This sweet fiber firstly creates a situation where the bowel has the right amount of moisture.  Too much moisture leads to mold, too little to constipation.  Then the inulin helps good bacteria to re -colonize the gut by providing a colonizing medium for them.  Good bacteria feed off of the inulin and proliferate.  In a conversation with Dr. Monika Kreiger, Professor at Leipzig University and the worlds leading expert on the function of inulin, the fiber inhibits the growth of bad bacteria by "cutting off the arm they use to attach themselves to the bowel wall".   Further in controlling yeast she asserts that the inulin "surrounds the candida buds and carries them out of the bowel".  By lowering the bacterial and yeast load of the intestines the entire body breathes a sigh of relief in not having to deal with those nasties behind absorbed and carried throughout the body. By the inulin creating a haven for the good bacteria the positive actions of these on life are enhanced.   Inuflora is the best brand of Artichoke Inulin.

When we think of supplementing and sport we usually think of performance enhancement products.  The supplements covered here don't so much fit that bill as they fall into the category of maintenance supplements.  Take care of your equipment and it will take care of you; that thought goes for your internal gear as well as your external ones!  These supplements can extend an athlete's career, and minimize the damaging effects of training. Along with our daily doses of vitamins, minerals and the like, the mucopolysaccharides and systemic enzymes and inulin should be part of our daily maintenance and health programs. Now lets cover the stuff to stay away from to maintain out bodies instead of breaking them.

Avoid:

1. A lot of Running - Remember Dr. Ken Coopers admonition that anything over 3 miles 3 times a week is done for "reasons other than fitness".
2. Treadmills - These bio-mechanically really don't simulate running and actually uses the opposite muscles creating a lot of lower back pain.   Think of it; in real running you are propelling yourself across a surface, in treadmill running you are keeping yourself from falling on your nose!  Difference in muscular action.  While the lungs and heart might not be able to tell the difference, your hips and back sure can.  If they can't run, you can't run.  Keep that in mind.
3. Cycling - Men in Holland have a greater than 25% rate of impotence and sterility.  The reason; those silly skinny bicycle seats!  They press on the prostate and the spermatic tubes and swell them to all get out!  There's a reason why prostate cancer runs high among committed male cyclists.   
4. Behind the neck pull downs.  If you value your rotator cuffs stop this inefficient exercise.  Replace the Behind the Neck Pull downs with Front Pull downs, (palms facing you hands shoulder width apart, bar pulled to below the chin).  This is a vastly superior exercise with double the range of motion at the shoulder and since it is bio-mechanically superior it produces nearly double the strength.  Most folks who train have what we call in biomechanics an anterior / posterior (front to back) imbalance.  Your upper and middle back is supposed to be stronger than your chest or at least equal to it.  Can you lat pull down as much as you can bench press?  Didn't think so!  Not many folks can and yet the latissimus are three times longer, two times thicker and have a better bio-mechanical attachment onto the shoulder than the pectorals do!   So why are you stronger in the front than in the back?  The answer is easy.  For years you've been doing those dumb bodybuilding pull downs because of what the inexpert experts said.   
5. Another horrible exercise is the Behind the Neck Shoulder Press.  The delts stop working at 90 degrees of abduction.   That's about the starting position for this exercise!  So what are you really working here, your upper back some, your triceps a lot your delts act as fixators, muscles that support the joint and allow movement to happen but they do not act as prime movers or even agonists (in other words the delts don't do much here at all).  What this exercise will do is to wreck the rear of your rotator cuff.
6. Most folks over 35 should not do full bench presses.  Anterior shoulder tendinitis is a leading cause of lifters not being able to keep working out their upper bodies.  Half bench presses with the elbows being brought only to level with the ribs and not below it is all that should be done.

Supplement wise here's the scoop:

1. VitalZym systemic enzyme - 3 to 5 tablets or capsules 3 times a day forever.
2. Arthitol ES, GlucosamineHCL, Chondrotin, MSM, Vit. C, Calcium, Tumeric and Boswelia)  - 4 tablets a day. Both of these are from World Nutrition 1-800-548-2710
3. InuFlora, from naturally Vitamins - 2  teaspoons of the powder a day.

For more info on Dr. Wong, go to http://www.totalityofbeing.com/EssentialsPage.html

References:

1. Wrba H., Pecher O.: Enzymes A Drug of the Future.  Page 13.      Pub. By Eco Med. Germany in English 1998.
2. Ibid. Page 37.
3. Thrombenbildung und Thrombolyse.  Med. Welt 39 (1988), 277.
4. Ridker PM., et al: Inflammation, aspirin and the risk of cardiovascular disease in apparently healthy men.  The New England Journal of Medicine, 1997; 336(14): 973-979, 1014-1016.
5. Ernst E., Matrai A.: Orale Therapie mit proteolytischen Enzymen modifiziert die Blutrheologie.  Klin. Wschr. 65 (1987), 994.
6. Jager H., Popescu M., Samtleben W.,Stauder G.:  Hydrolytic enzymes as biological response modifiers (BRM) in HIV-infection.  San Marino Conferences _ Highlights in Medical Virology, Immuneology and Oncology, Volume 1 San Marino, 1988, 44, Pergamon Press, Oxford, New York, Beijing, Frankfurt, Sao Paulo, Sydney, Tokyo, Toronto.
7. Worschhauser S.: Konservative Therapie der Sportverletzungen Enzympraparate fur Therapie und Prophylaxe.  Allgemeinmedizin 19 (1990), 173.

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8. AGGRESSIVE STRENGTH NUTRITION ARTICLE

Estrogenic Chemicals May Be the Hidden Cause for Your Fat Gain and Other Disorders

By Ori Hofmekler

Weight Gain and Other Disorders

The "thickening" of women's bodies and the "softening" of men's bodies are often related to excess estrogen.

When in excess, estrogen promotes the growth of estrogen sensitive tissues, leading to an increased size of adipose (fat) tissues in the waist, belly and other estrogen sensitive fat tissues: for men, typically in the belly and chest; for women, in the belly, lower buttocks, upper thighs and sometimes in the back of the arms. In some cases, excess estrogen causes feminization of men's bodies with conditions such as gynecomastia.

Estrogen sensitive fat tissues are also called "stubborn fat" due to their high resistance to fat burning. Generally, not even diet or exercise can help remove this estrogen sensitive tenacious fat. Excess estrogen works in a vicious cyclical manner. Estrogen promotes fat gain, and the enlarged fat tissue produces more estrogen within its cells, which then promotes more fat gain, and so on and so forth. The only solution is to attack the core of the problem, which is excess estrogen.

Excess estrogen can lead into overgrowth of other estrogen sensitive tissues such as the lining of the endometrium (endometriosis), or ovarian fibroids in women, and the enlargement of the prostate gland in men. If untreated, such conditions can lead into cancer.

Considering all of the above, it becomes evidently clear that we're living today under an ever-growing risk of getting fatter and sicker due to estrogenic chemicals and other factors that contribute to excess estrogens. The question is what can be done to lower this risk? How can we defend our lives against excess estrogen?

Defense against excess estrogen

The problem of excess estrogen is gradually gaining recognition. However, there is still much confusion among mainstream nutritionists and medical authorities as to how to address this problem. In many cases, the problem of excess estrogen is overlooked or ignored, leaving patients with almost no choice but to take drugs, which often accelerates the problem, causing severe and even mortal side effects. The solution to excess estrogen requires the means to counterattack estrogen and its excess in a natural and safe way.

It is now known that certain compounds in plants (belonging to the family of flavonoids and indoles) can help counter estrogen actions, and defend the body against its excess.

Estrogen isn't one hormone, but rather a group of hormones and their metabolites. Estrogen hormones and their metabolites compete with each other on binding to estrogen receptors. Most important, estrogen can convert into two kinds of metabolites (byproducts): beneficial and harmful — one or the other. The key to defend the body against excess estrogen is by countering its excess and by shifting its metabolism into producing beneficial antioxidant, anti-cancerous metabolites, instead of toxic cancer promoting metabolites.

It is now known that certain compounds in plants (belonging to the family of flavonoids and indoles) can help counter estrogen actions, and defend the body against its excess. Called estrogen inhibitors, these compounds work in three different ways:

• Inhibit estrogen production (bind and de-activate the cytochrome P 450 aromatase enzyme that converts androgens to estrogen)
• Lower estrogen receptors activity
• Shift estrogen metabolism to produce beneficial metabolites

Recent lab studies found that estrogen inhibitors work better when combined together. A stack of estrogen inhibitors have shown to provide a superior defense against excess estrogen. Though the research on plant estrogen inhibitors is still young, there is a growing amount of evidence as to the potential benefits of plant compounds (phytonutrients) in treating metabolic problems, including estrogen related disorders and lowering the risk for cancer.

It is very likely that the human body has been primarily pre-programmed to be nourished and protected by phytonutrients. Unfortunately, due to industrial harvesting and processing methods, food today is often deficient in most beneficial phytonutrients, leaving people with inadequate nutritional defenses. Estrogen inhibiting phytonutrients are a major missing link in the diet. To effectively support a healthy hormonal system, it is critically important to provide the body with sufficient amounts of estrogen inhibiting phytonutrients to balance against the overwhelming surplus of estrogenic food substances and chemicals in the diet.

The concept of healthy nutrition should be re-defined. New nutritional guidelines should direct people on how to incorporate estrogen inhibitors with estrogen promoters to effectively balance their diets.

The Solution

Certain compounds in plants, called flavonoids and indoles, are known to possess antioxidant and anti-cancerous properties. Recent studies reveal that some of these compounds have the capacity to affect estrogen metabolism; some work as estrogen inhibitors whereas others work as estrogen promoters.

Due to the fact that the typical diet is low in some estrogen inhibiting nutrients and almost totally deficient in others, it is highly recommended to supplement with estrogen inhibitors to cover the bases, and provide the body with sufficient amounts of ammunition to fight back excess estrogen.

Since we live in an "over-estrogenic world", loaded with overwhelming amounts of estrogenic chemicals, it makes sense to regard estrogen promoters as "bad guys" and estrogen inhibitors as "good guys". In an ideal world, both anti-estrogenic and pro-estrogenic substances play important roles in supporting our metabolic system. Nevertheless, due to the ever growing problem of estrogen dominance, with an excess of estrogen chemicals in our lives, it makes sense to regard estrogen promoters as part of the problem and vice versa, estrogen inhibitors should be regarded as part of the solution.

"Good Guys" vs. "Bad Guys"

In a nut shell, the "good guys" are estrogen inhibiting compounds in plants (flavonoids and indoles). Found in passiflora, chamomile, bee products, citrus fruits, onion, garlic, and cruciferous vegetables (broccoli, cauliflower, brussel sprouts and cabbage). Other beneficial estrogen modulators are omega 3 fatty acids (N-3), derived from flaxseeds, hempseeds and fatty fish.

On the other side, there are the "bad guys", the estrogen promoters. This list consists of pesticides and herbicides in fruits and vegetables, hormones in meat and dairy, soy and products high in soy isoflavones, other estrogenic isoflavones (such as in the herb black cohosh), plastic derivatives in packed food and water, diets high in animal fat and excessive consumption of omega 6 rich oils (such as canola, corn, safflower and soy oils).

Note that processing increases the concentration of the already existing estrogenic compounds in food. For that matter, processed soy products may be more estrogenic than soy beans (edamame). For the same reason, commercially processed milk or whey protein products may be more estrogenic than regular milk or yogurt, unless they're organic or pesticide free.

Some compounds are neutral to estrogen. Omega 9 fatty acids (monounsaturated oil) such as in olive oil, nuts and seeds are neutral and safe to use. To a certain degree, so are fruits with a peel such as bananas or avocados, which are safer than unpeeled fruits such as conventional grapes or strawberries.

In conclusion, to effectively defend the body against excess estrogen, one should incorporate an Anti-Estrogenic Diet (by increasing the intake of estrogen inhibiting compounds, and decreasing the intake of estrogen promoting compounds). Due to the fact that the typical diet is low in some estrogen inhibiting nutrients and almost totally deficient in others, it is highly recommended to supplement with estrogen inhibitors to cover the bases, and provide the body with sufficient amounts of ammunition to fight back excess estrogen.

It's important to be proactive and make the right choices of food and supplements. All essential vitamins, minerals and antioxidants must be provided to support the body's metabolism. Together with estrogen inhibitors, such nourishment can help enhance the liver's capacity to detoxify and neutralize excess estrogen, finally creating the right metabolic environment within the body to get leaner and healthier.

Ori Hofmekler is the author of The Anti-Estrogenic Diet, The Warrior Diet and Maximum Muscle, Minimum Fat, published by Dragon Door Publications. For more information call 1-(818)992-1994 or 1-(866)927-DIET.

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9. AGGRESSIVE STRENGTH TRAINING ARTICLE

Here is one of the programs from my new fat loss system, The Kettlebell Solution For Fat Loss And Mental Toughness

High Frequency Training (HFT)

HFT is my favorite style of training for strength, muscle building, and fat loss. No need to add any cardio at all to the program. Focus on doing the strength training workouts well and you will be all set. Do not add more training to the mix. More cardio will not make the program work better and will screw up you’re hormone levels.

Start with four workouts per week as indicated in the beginner program. After a month, go to the intermediate program and train five times per week. Finally, in month three go to the advanced program and train six times per week.

Whenever, you are stressed or need more days off, go back down to four days per week. You can even mix and match the training. One week, workout four times per week and another week workout five times etc.

Every time you work out and avoid over training you get a GH surge and an increase in Testosterone. Thus it is important to workout as frequently as possible to maximize fat loss and muscle building. If you feel like having sex after a workout, you are doing great. If you are wiped out and beat up, you are working too hard and need to scale back. Reduce the sets to 1-2 for a while if necessary. Make sure you sleep well every night and have a solid diet and supplement plan.

Beginner Option 1:

Monday and Thursday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Suitcase Kickstand Lunge 3x8 l,r

B-2: Double Swing 3x8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Tuesday and Friday

A-1: Double Hang Clean and Military Press 3x6

A-2: Alternating KB Renegade Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Suitcase KB Squat 3x10

B-2: Double KB Clean 3x10 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Side Bend 3x8 l,r (left and right) 

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Wednesday-Saturday-Sunday

1-2 mile walks

Intermediate (5 days per week)

Monday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Suitcase Kickstand Lunge 3x8 l,r

B-2: Double Swing 3x8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Tuesday

A-1: Double Hang Clean and Military Press 3x6

A-2: Alternating KB Renegade Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Suitcase KB Squat 3x10

B-2: Double KB Clean 3x10 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Side Bend 3x8 l,r (left and right)  

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Wednesday

A-1: Hand To Hand Clean and Press 3x6 l,r

A-2: One-arm Ballistic KB Bent-over Row 3x6 l,r

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Rack Kickstand Lunge 3x6 l,r

B-2: Double Swing 3x6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Thursday

A-1: Relaxed Military Press 3x6

A-2: Alternating Bent-over Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

Double Clean and Front Squat 3x8 (one-minute breaks in between each set)

Finisher: Hindu Squat 50 reps

Friday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Suitcase Kickstand Lunge 3x8 l,r

B-2: Double Swing 3x8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Advanced (6 days per week)

Monday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Suitcase Squat 3x12 

B-2: Double Swing 3x12 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x15 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Finisher: 50 Pushups

Tuesday

A-1: Double Hang Clean and Military Press 3x6

A-2: Alternating KB Renegade Row 3x6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Clean and Squat 3x6

B-2: Double Swing 3x6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Side Bend 3x8 l,r (left and right) 

C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Finisher: Hindu Squat 50 Reps

Wednesday

A-1: Hand To Hand Clean and Press 3x6 l,r

A-2: One-arm Ballistic KB Bent-over Row 3x6 l,r

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Rack Kickstand Lunge 3x6 l,r

B-2: Double Swing 3x6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Finisher: Jumper Squat 50 reps

Thursday

A-1: Relaxed Military Press 3x8

A-2: Alternating Bent-over Row 3x8 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

Double Clean and Front Squat 3x8 (one-minute breaks in between each set)

Finisher: Hindu Squat 50 reps

Saturday

A-1: Double KB Clean and Press 3x6

A-2: Double Ballistic KB Bent-over Row 3x6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises

B-1: Double Suitcase Kickstand Lunge 3x8 l,r

B-2: Double Swing 3x8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises

C-1: Power Wheel Roll Out 3x6

C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Finisher: Jumper Squats 50 reps

Get my new fat loss DVD for only 29.95. Once I have it in stock on Feb 27, the price will be $49.95. Act now:  Click here: The Kettlebell Solution For Fat Loss And Mental Toughness

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10. GET THE AGGRESSIVE STRENGTH DVD COMBO PACK TODAY

11. AGGRESSIVE STRENGTH PERSONALIZED PROGRAM DESIGN SERVICES (No longer taking new clients) 

I have decided not to take on any new online consulting clients. Thanks in advance. 

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12. RECOMMENDED AGGRESSIVE STRENGTH BOOK

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13. KETTLEBELL TRAINING INFORMATION PAGE (NEW)

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

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14. AGGRESSIVE STRENGTH MAGAZINE ARCHIVES

http://www.mikemahler.com/newsletter

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Until next time.

Live Life Aggressively!

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

Mike Mahler

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