AGGRESSIVE STRENGTH MAGAZINE
ISSUE 127 - 3/29/2007
1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK
"Get over the idea of having a happy life, settle for happy moments."--"Dice Undisputed"
I think people place way too much pressure on themselves to be happy all of the time. Positive thinker purists really fall into this category. Everything has to have a positive spin on it. If you get a flat tire, it is not bad. No it is a sign for something that is positive. Come on! Lets not kid ourselves, life is not always great and we do not always feel happy and at our best all of the time. We are just kidding ourselves if we think otherwise. Life is like the stock market and has its inevitable ups and down.
We do not experience the full power of life without feeling both pleasure and pain. If things are always great, then we do not develop fully. On the other hand, if we always suffer then we do not develop either and experience life fully. One thing is for sure interesting people are always people that have been through both. Both rather than one or the other make us stronger and wiser.
I had a great conversation with my friend Harley Flanagan some time ago. Harley has been through it all. Many of you may recognize his name from the legendary band "The Cro-Mags." Harley knows what it is like to be a rock star and have fame and money. He has been all of the world performing in front of thousands of excited fans. On the other hand, he also knows what it is like to have no home and be a squatter in NYC. He has been through living on the streets and having no food and living it up as a star on tour. Harley's experiences make him a very interesting and charismatic person. He is also kind of a nut in a good way, ha ha.
Harley has had a tough life in many ways and frankly his music would not be as exceptional as it is otherwise. There are other rock bands that were clearly inspired by him and tried to duplicate his image. They got the tattoos and made the heavy music. However, something was always missing and that essential ingredient was real life experience. A couple of guys from Manhattan that went to prep school are not going to be able to write the same music as a guy that grew up in the inner city and experienced a hard life first hand. Not saying that the guys from Manhattan cannot make good music. Sure they can! However, you can only make music about what you have been through if you want it to be genuine.
Harley is finishing up a new album now that I am financing and it sounds incredible. He told me that many of the recording sessions were very emotional as a lot of feelings came out. Stuff about his Dad, being a father himself etc. I have heard some of the lyrics and tracks and I cannot wait to hear the final product. A final note about Harley is he is now a father with two children and is doing a great job. Many people who do not really know him would think that he would be a horrible father given his life experiences. However, the opposite is the case. Harley knows first hand that fame is fleeting and vacuous and has his priorities in place. My friend Dylan Thomas is the same way. He has had a tough life in many ways and is an exceptional father that always thinks about his boys and what is best for them. Both of these guys would not be who they are without their life experiences. The same goes for you.
A full life is a variety of experiences and it is okay to be depressed and sad from time to time. Rather than try to put a positive spin on everything, go with the pain and let what needs to come out surface. No we should not be depressed all of the time. Yet, being genuinely happy all of the time is an illusion as well. Usually when I get down something needs to come out. Rather then just pretend everything is great, I let the emotions and feelings surface and deal with the emotional cleansing and then move on with my life.
When you realize that life is a combination of happy moments and sad moments, you really appreciate the happy moments much more. Regardless you cannot really have one without the other. They are both opposite sides of the same coin. Just as you cannot build strength without recuperation or genuinely enjoy a great meal without hunger. Just as you are not going to get stronger all of the time, you are not going to be genuinely happy all of the time. Frankly, the acceptance of this fact is a big relief as the burden of trying to be happy all of the time is too much.
I think the mistake people make is dwelling on depressing moments in the past. Maybe you are ashamed of something you did and it has a negative effect on you know. All of us have made mistakes and will continue to do so. I think it is great to hold yourself accountable. However, you also have to give yourself a break as well. None of us are perfect just as none of us are genuinely happy all of the time. Be tough with yourself, but give yourself a break as well. When you live fully, you will make mistakes and mistakes make us more interesting and fully developed people. I have made plenty of mistakes, that is for sure!
May you experience life fully and handle whatever comes with it.
Live Life Aggressively!
Mike Mahler
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
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 recently received two 80 lb. KB's from Lifeline. The delivery was very prompt. The bells themselves are of excellent quality. I like the thicker grips-they seem to facilitate performance. Cleans, rows, swings, and especially overhead pressing was very smooth with what I perceived as a very well balanced piece of equipment--they have a different feel than their competitors in this regard much for the better. The handles are not at all slick and have enough grain to make gripping easy without raising blisters. Overall, a superior product."
--Steve Fink
"My Lifeline kettlebells have just arrived. I am well pleased! The finish and design are simply perfect. Your offerings are what I have been hoping would appear for years, quality, usable kettlebells at reasonable prices. Lifeline has met the challenge. I expected such, as it is my experience that the products, teaching and endorsements of Mike Mahler are honest and high quality. I shall be recommending your products to my friends and students. I look forward to a long and satisfying relationship with your firm as a customer."
--Randy Shadoe
"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.
Lifeline USA Kettlebells
The marketplace is finally ready for a high quality kettlebell at a great price. I have no doubt that you will love these kettlebells and you cannot beat the price!
3. 2007 AGGRESSIVE STRENGTH KETTLEBELL WORKSHOPS
****NEW: THE BOYS ARE BACK IN TOWN SEMINAR!
October 20-21, 2007: Boys are back in town 2-day Kettlebell Workshop Plus! Featuring Steve Cotter, Mike Mahler, Steve Maxwell, and Nate Morrison Click Now For More Information
May 12, 2007:
Mahler Level 1 Beginner Kettlebell Workshop in New York City, NY (1
spot left)
» 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
(3 spots left)
» Click Here For More Info (Only 2007 Miami Workshop)
NEW June 16, 2007:
Mahler Level 1 Beginner Kettlebell Workshop in Las Vegas, NV
» Click Here for More Information
NEW June 30, 2007:
Mahler Level 2 Advanced Kettlebell Workshop in Las Vegas, NV
» Click Here for More
Information
September 15, 2007:
Mahler-Shaffer Level 1 Plus Kettlebell Workshop In Dallas, TX
» Click Here For More Information
(Last Dallas Workshop Period! I will not be traveling in 2008)
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.
5. NEW AGGRESSIVE STRENGTH PRODUCTS: NEW FAT LOSS SYSTEM DVD IS NOW IN
STOCK!
Tired of losing the battle against fat? Time to win the
battle against fat with The Kettlebell Solution For Fat Loss And Mental
Toughness
A super effective way to combat fat is to build as much muscle as possible.
The more muscle you have the more of a fat burning machine you become. I am
happy to report that boring cardio programs that insult your intelligence and
make you feel like an idiot are not only unnecessary but counter productive.
The real solution to losing fat is not spending hours on low intensity
aerobics burning calories. No, the most efficient path to success is the
application of the following:
- Muscle building exercises
(This DVD has 18 of them!)
- High Workout Frequency Full
Body Workouts (No less than four workouts per week)
- Proper Diet (No low fat diets
allowed!)
- Restoration (Yes you need
sleep and recovery methods)
- Optimizing Sex Hormones (Poor
sex hormone levels equals: poor mood and poor body composition period)
» Click
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The Aggressive Strength Solution for Size
And Strength e-Book
This e-Book is 160 pages of fluff-free information to super charge your
workouts. No wasted space with photos of roided out bodybuilders. No use of
super large fonts to artificially make the book longer. Just pure content to
give you the tools you need. Whether you train with barbells, dumbbells,
bodyweight exercises, kettlebells, or a combination of all of the above, you
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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
7. AGGRESSIVE STRENGTH FAT LOSS ARTICLE
10 Nutrition Tips You Need To Know
By John Berardi
Tip #1
Eat Pasta... Carefully
by Dr. John Berardi
As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Tip #2
The Sunday Ritual
by Dr. John Berardi
To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Tip #3
Fish Oil Rules
by Dr. John Berardi
I consider fish oil to be an essential supplement for fat loss. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat). Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA).
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Tip #4
Revving Up Metabolism
by Dr. John Berardi
I recommend more calories than most do. That's because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you're worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much 'damage' can take place in only two weeks. So if you end up boosting your metabolism, you'll be thanking me eternally. And if it turns out you're consuming too much, you can just adjust down.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Tip #5
The 10% Factor
by Dr. John Berardi
If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Tip #6
The Organic Debate
by Dr. John Berardi
The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Expert often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Tip #7
Eat Fat, Lose Fat
by Dr. John Berardi
To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Tip #8
Fiber Facts
by Dr. John Berardi
Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you'll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Tip #9
Mood Eating
by Dr. John Berardi
Most people eat based on their mood and/or some subjective feelings of hunger. They don't eat based on what their bodies need. Think of it this way: you're about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you're 'not in the mood?' Of course not. Think of eating in the same way. Eating fuels your metabolic engine. So it's time to start feeling like eating so that you can stop feeling like you're scrawny.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
Tip #10
ZMA for Deep Sleep
by Dr. John Berardi
ZMA is useful for improving the quality of your sleep. For me, ZMA tends not to induce sleep as much as deepen it. Expect your dreams to be extremely vivid! My athletes, when traveling, or when under heavy training loads, usually included 2-3 ZMA capsules before bed.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
No Nonsense Nutrition
By: Dr. John M. Berardi, PhD
John Berardi's ultimate nutrition package for getting you in incredible shape. This is a must have for all athletes and frankly anyone that is tired of wondering how to eat properly to achieve their fitness goals. You cannot go wrong with this one. Get it today for yourself or anyone you know that needs a nutrition intervention. Hmm, sounds like just about everyone!
» Click Here for More Information
Ultimate Medical Research's Lean And Fit
This supplement is by far my favorite fat loss and energy product. It does not contain caffeine or any stimulants. Thus no illusions of false energy only to be followed by the inevitable crash and burn. It contains fixated nitrogen which provides a tremendous and steady boost of energy. You will notice a difference from the first dose. That is a certainty. It also contains herbs to free up testosterone such as Avena Sativa and herbs such as DIM and Chrysin to clear harmful estrogens. If you are overweight or over forty it is pretty much a certainty that you have excess estrogen and you need to clear it out to get lean, ripped, and health. This product can help. This is important for both men and women. Lean and fit also contains Beta-sitsosterol to modify DHT. DHT is seven times more anabolic than testosterone. It is necessary to get erections with ease and for a healthy sex drive. However, too much can be stressful to the prostate (although new studies show that DHT can be beneficial to prostate stress). Finally, lean and fit contains Hoodia to control the appetite. Yes, despite all of the lame hype about Hoodia, the Hoodia in this product does actually help control your appetite. As with all nutrition supplements, clear this with your Doctor before using.
Contains no gelatin or animal products and is suitable for vegans and vegetarians.
Contains 30 caps per bottle.
Recommended Use: Take 1 cap in the morning to provide an energy boost for the entire day. Then take 1 cap an hour before you workout. I use this protocol personally and have not touched any caffeine products since using lean and fit.
Regular Price: $89.95: Your Price: $59.95 (free shipping) (cheapest price on the net)
Get three bottles of Lean and fit for only $50.00 a bottle ($150.00 total for three and free shipping). You need two bottles for a one month supply to load up:8. GET THE AGGRESSIVE STRENGTH DVD COMBO PACK TODAY
Kettlebell Solution for Size and Strength
If you enjoy lifting light kettlebells and have no desire to be strong with a powerful physique, then this DVD is not for you. However, if you are ready for a new challenge with kettlebells and desire to maximize the benefits of kettlebell training, get this DVD today.
The Kettlebell Solution For Size And Strength will show how to get much stronger with kettlebells and build a muscular physique as well. This detailed DVD is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebell lifters.
Kettlebell Solutions for Speed and Explosive Strength
Super comprehensive kettlebell training DVD that goes over how to build speed and explosive power in four different categories: Full body explosive power, Upper body explosive power, Lower body explosive power, and Rotational explosive power. Translation? You will be one explosive hombre after you practice the exercises on this DVD and follow the programs in the Free Kettlebell Training DVD E-book. I did not leave anything out on this DVD. Even if you do not care about getting faster and more explosive, you will love the wide variety of exercises that this kettlebell training DVD contains.
» Click Here for More Information
9. AGGRESSIVE STRENGTH TRAINING ARTICLE
Chest
And Back Training For The Busy Trainer
By
Charles Poliquin
www.charlespoliquin.net
I
must say that I am very spoiled. I probably have of the best home gyms in the
World. When I go to teach and train around the World, I find myself in a
situation where I have to get a workout with a lot of people who have no clue
about gym etiquette. To be clear, I have encountered many people who simply do
not share the machines or manage the weights considerately.
In
that case, I use a system I call the “staggered grip extended set system.”
This system allows me to train at the same station for my entire routine. It
is particularly useful when the gym loaded with selfish machine hogs. It
allows me to complete my workout quickly while permitting me to trash all the
motor units I want.
I
recommend this workout for anyone who wants a solid workout without having to
waste your time waiting for preening narcissists to get out of your way.
Here
is a sample routine to pack size on your chest and back:
Exercise
one: Pull-ups
Do
the following steps:
1.
Complete wide pronated pull-ups 4-6 R.M. on a 5-0-1-0 tempo (use extra weight
if strong enough.)
2. Rest 10 seconds.
3. Complete narrow grip pronated pull-ups as many reps as possible
(A.M.R.A.P.). on a 5-0-1-0 tempo.
4. Rest 10 seconds.
5. Complete supinated shoulder width chin-ups as many reps as possible
(A.M.R.A.P.) on a 2-0-1-0 tempo.
6. Rest for 2 minutes.
7. Repeat steps 1 to 6 twice.
Exercise
two: Incline Dumbbell Presses
Do
the following steps:
1.
Complete Incline Dumbbell Presses semi-supinated grip 6-8 R.M. on a 2-2-1-0
tempo.
2. Rest 10 seconds.
3. Complete Incline Dumbbell Presses pronated grip 6-8 R.M. on a 3-0-1-0 tempo
(A.M.R.A.P.)
4. Rest 10 seconds.
5. Complete Incline Barbell Bench Presses 6-8 R.M. on a 2-2-1-0 tempo.
6. Rest 2 minutes.
7. Repeat steps 1 to 6 twice. Note: you probably will have to drop the weight
5 to 10 lbs for every new Staggered Grip Extended Set.
Exercise
three: Bent-over Dumbbell Rows Staggered Grip Extended Set
Do
the following steps:
1.
Complete Bent-over Dumbbell Rows Elbows out 4-6 R.M. on a 4-0-1-0 tempo.
2. Rest 10 seconds.
3. Complete Bent-over Dumbbell Rows Elbows In 6-8 R.M. on a 3-0-1-0 tempo.
4. Rest 10 seconds.
5. Complete Barbell Bent-Over Rows 12-15 R.M. on a 2-0-1-0 tempo.
6. Rest 2 minutes.
7. Repeat steps 1 to 6 twice.
Exercise
four: Incline Flyes Staggered Angle Extended Set
Do
the following steps:
1.
Complete 60 incline dumbbell flyes 6-8 R.M. on a 4-0-1-0 tempo.
2. Rest 10 seconds, lower the bench angle to 45 degrees while resting.
3. Complete 45 incline dumbbell flyes 6-8 R.M. 8-10 R.M. on a 3-0-1-0 tempo.
4. Rest 10 seconds, lower the bench tangle to 30 degrees while resting.
5. Complete 30 incline dumbbell flyes 6-8 R.M. 8-10 R.M. on a 2-0-1-0 tempo.
6. Rest 2 minutes.
7. Repeat steps 1 to 6 twice.
Believe me, once you go through this routine, your lats and pecs will be extremely “fried.” It will be easy for you to concentrate on the given exercises since the extended set is done at the same station, without having to worry about somebody changing the handles or walking off with your dumbbells. Enjoy.
Vitalzym: Best Post-Workout Recovery Supplement by a Long Shot!
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Contains no gelatin or animal products and is suitable for vegans and vegetarians.
Recommended Use: Take 3-5 caps in between meals and after workouts. After very hard workouts take up to 10 caps to maximize recovery. This is powerful stuff and a staple in my supplement regimen.
Contains 450 caps per bottle.
Regular Price: $149.95: Your Price: $109.95 (free shipping)
10. RECOMMENDED AGGRESSIVE STRENGTH BOOK
The Anti-Estrogenic Diet
By: Ori Hofmekler, author of The Warrior Diet
The author of the "Warrior Diet" has out done himself and has put out my favorite nutrition book on building muscle, burning fat, and clearing excess estrogens. If you have high estrogen levels forget about getting lean and ripped. Forget about feeling strong and powerful as a man should. This books covers how to modify your diet to become an estrogen obliterator! There is something for every man and woman in this book.
11. KETTLEBELL TRAINING INFORMATION PAGE (NEW)
http://www.mikemahler.com/kettlebell_info.html
12. AGGRESSIVE STRENGTH MAGAZINE ARCHIVES
http://www.mikemahler.com/newsletter
Until next time.
Live Life Aggressively!
Feel free to email me with your comments and feedback at mahler25@yahoo.com
Mike Mahler