Aggressive Strength Magazine 

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Issue 136 7/12/07 

1. Aggressive Strength Quote Of The Week  

Most of life is on-the-job training.  Some of the most important things can only be learned in the process of doing them.  You do something and you get feedback--about what works and what doesn’t.  If you don’t do anything for fear of doing it wrong, poorly, or badly, you never get any feedback, and therefore you never get to improve. — Jack Canfield

An interesting thing about good advice is that it' doesn't usually benefit the recipient unless he has enough life experience to comprehend the value.  For instance, until I'd made every marketing mistake in the book, I didn't grasp the importance of researching effective marketing strategies and seeking advice from excellent marketers.  Part of learning what works is learning what doesn't work and when I bitterly understood the results of ineffective marketing strategy, I became an empty glass, thirsty to fill myself with productive marketing skills.

When you don't understand the value of the advice given, it doesn't matter how great it is, you simply aren't ready for the message.  You've got to earn the ability to assimilate advice in order to benefit from it.  The most impeccable system for mastering calculus is meaningless if you haven't yet taken algebra and geometry.  Calculus is way too advanced for you; you're not ready.  Once you start the calculus course and begin struggling to achieve, you'll be receptive to advice.

Generally, when things are going well (or at least we think they're going well) we're less open to advice.  Try giving advice to someone who's just begun strength training and you'll know what I mean--remember when you first started training?  In the first months trainees can make terrific progress on just about any program, so at this stage they typically aren't open to any advice, thinking they know what they're doing and that infinite progress is theirs.  However, once their progress slogs down to nothing or, worse, they're injured, trainees may finally realize they don't have all the answers after all.  Not only are they now open to advice, they'll actively seek it to get back on track...that, or they give up.

Of course, seeking advice doesn't mean you're ready to receive advice.  Often, advice-seekers attempt to postpone the inevitable while they safely remain in research mode.  They tell themselves when they've done enough research and heard enough advice, they'll take some kind of action.  The problem is no amount of advice or research is ever enough.  No matter the exceptional advice they're given, they imagine they need still more.  No matter how much research they do, they suffer a need to do still more.  Somehow these people think if they can just secure enough advice, and carry out enough research, they're safe from making mistakes.  The fear of making mistakes is the fundamental reason so many people neither grow nor find their success; their anxieties about hard work and failure delay necessary action.  The results?  Their fears come to fruition.

Making mistakes--and lots of them--is simply part of the learning process.  Everybody remembers NBA great Michael Jordan as an incredible player yet his only record is for the most missed. shots. ever.  Michael risked more shots than any other player, thus missing more shots than anyone.  However, he scored lots of shots, which is what people remember.  He wasn't afraid to miss, realizing the more chances taken, the more chances for success; he'd never have made all those shots without the record misses.  For analogy, who would you rather be:  a salesperson who makes a single call with a single success, or a salesperson making one thousand calls resulting in one hundred sales?  The former has a 100% closing rate, while the latter has only 10%, but we must look at results, not percentages.  The second salesman closed one hundred deals while the first guy only closed one!  I guarantee the second sales guy learned more on his way up, thereby being more open and more able to improve and benefit from meaningful advice.  The first salesman, with his 100% closing rate, is unlikely to be open to advice.  Again, experience is the magic ingredient so crucial to valuing timely advice.

I used to believe people who paid for advice valued it most, but since, I've witnessed thousands of people getting great results simply by reading my free articles while clients paying me for online consultations take neither me nor themselves seriously, ending up dissatisfied with their lack of (desirable) results.  Some people think spending money for advice is a sure thing, but it means nothing if you're not following through, i.e., if you don't value the money you've spent on advice, neither will you value the advice given.  Or perhaps you're one of those reaping the benefits of collecting the great free advice available out there, all because of your receptivity and right mindset.

The bottom line:  there's a right time and place to benefit from advice.  If you're not in that time and place, no benefit.  You must earn the right to a receptive mind.

So, before asking anyone for advice, make sure you're worthy to receive it.

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 Here! Time To Join The Fun 

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 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.

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3. Taking Online Clients Again 

"I have to say this program really kicks ass. Everyone I know has noticed a difference in how much leaner I look already, and it has just been two and a half weeks (out of a 6-month program!) I am noticeably stronger (the girlfriend loves it;) Needless to say, I can tell you that I look forward to every work out, and I will be purchasing another six month program when this one is done. Thank you." 

And five months later.......

"I want to say THANK YOU in a huge way.  This past weekend was the RKC, and thanks to your program I am officially Mike Provost, RKC!!!  Not only did I ace it, I took third place (majority of the audience thought it should have been first, but it was fun so it’s cool;) in the technique competition, but I blasted through the snatch test and every workout they threw at me.  The heavy Kettlebell work translated to the light bell work perfectly, and the workouts, while certainly challenging, never made me tired for more than 30 seconds to a minute afterward.  Thank you, thank you, thank you!"

- Mike Provost, Reno, NV

"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

I have not taken on any new clients for a few months now and I am ready to take on ten new clients. Click here for more info: http://www.mikemahler.com/services.html

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4. 2007 Aggressive Strength Kettlebell Workshops 

"After attending your excellent Vegas Seminar in March and using routines from the above two DVD’s, I went in for my regular massage and my therapist was like “are you juicing”? She could believe how my body was changing, and how fast. Then, for some reason I can’t fathom, I switched to the “Enter the Kettlebell” workout for a month. At my next massage she was “did you stop lifting ‘bells”. Needless to say, I immediately came to my senses and went back to hard and heavy. I’ll keep the lil’ fellers workouts around for rest/recovery (maybe). Keep up the good work."

--James Lewiston Portland, Oregon 

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) 

New: September 22, 2007 

Steve Maxwell Level 1 Plus Kettlebell Workshop in San Francisco, CA Click here for more info

New: October 20, 2007 

Dylan Thomas Level 1 Kettlbell Workshop in Northern, VA (DC area) Click here for more info

October 20-21, 2007: 

Boys are back in town Las Vegas 2-day Kettlebell Workshop Plus! Featuring Steve Cotter, Mike Mahler, Steve Maxwell, and Nate Morrison 

Click Now For More Information  

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5. Aggressive Strength Training Article

  A Recipe for the Maxwell GF Barbelle Workout

 By Steve Maxwell 

Ingredients:

 Take a beautiful, sunny beach in CA; a desire for result-producing physical activity; a motivated girlfriend, and add them all together for the GF Barbelle workout.

The results:

An amazing, strength/endurance, calorie-burning, cardio, heart-thumper that'll blowtorch the fat while pumping Human Growth Hormone to an all-out high.

How is this done?  By making use of the interval-sprint system of training.  Research shows over and over the anti-aging benefits of using sprint-style training to elevate HGH levels.  After puberty, HGH levels begin to decline until coming to a screeching halt in middle age.  Experiments in administering HGH to older men in nursing homes showed a reversal of the aging process.  Suddenly, old geezers in their 70's and 80's were losing fat, gaining muscle and chasing young nurses around--all this after sitting around like invalids waiting for their turn to die.  Now for the bad news:  prolonged administration of HGH produced bad side effects; it seems that HGH wasn't particular about what it increased in size:  carpal tunnel (from thickening of the wrist bones) became a painful ordeal; increased jaw and skull size (acromegalia); enlargement of the liver, kidneys and other organs also appeared.  Despite these warnings, anti-aging clinics smelled gold in them thar hills and started pushing the stuff on aging baby boomers, all at the low, low price of 2000 smackers a month.

Well, take heart me laddies (and ladies) and fear not, there's an all-natural way to stimulate HGH through heavy physical exertion.  With the Maxwell GF Barbelle workout, we're going to harness the natural sexual attraction of being with our significant other (which bumps up Testosterone levels) to hard, interval-style training (which hikes HGH) and let these two stimuli ride.  Bonus:  working out in the sunshine and fresh air builds vital vitamin D levels and brain function. Wen I see people inside dark, cavernous gyms, running on machines like mindless little hamsters, I feel sad.  Running barefoot in sand while carrying a heavy load on the back is our genetic program.

 Here's an example of a great workout that I did on a gorgeous CA beach with my girlfriend.  It helps if there isn't too much disparity in your size.  In other words, giant dudes with petite girlfriends:  this workout isn't for you, though you can certainly work out with a buddy closer to your size.  These routines are very similar to buddy carries used by wrestlers, MMA fighters, and football players.  

1.     10-minute jog in the deep sand.  If one partner's faster, the faster one goes on ahead and periodically returns to the slower one.

2.     Partner carry (piggy back) for 1 minute.

3.     Place partner on the ground and perform 1-minute of Hindu push-ups (partner walks ahead at a brisk pace.)

4.     Sprint as fast as possible to catch up to your partner (talk about the excitement of the chase!)

5.     Hop on her back and your partner now carries you.

Repeat for 5 rounds.

6.  Find a jungle gym, tree branch (or in my case, a toilet cross-bar in the public men's room) and knock off a couple sets of pull-ups.

7.  Because of your now-elevated T and HGH levels, finish the workout by going home and having hot, animal sex with your partner.  (Skip this    part if you worked out with your buddy, unless you want to--who am I to judge?)

Here are a few tips for making the workout run smoothly:
 

1.    if there's a considerable discrepancy in your fitness levels, reduce times for the weaker partner.  For example, 30 seconds of both the partner carry and push-ups may be plenty for most women. 

2.    The weaker partner can also jog, instead of walk, when put down after the carry; now, the stronger partner has to sprint much farther. 

3.    The stronger partner may opt to carry the lighter partner in his arms like Here Comes da Bride--what a great way to rekindle or keep those love flames burning. 

4.    Even more provocative (but brutally hard) is if the lighter partner jumps up from the front (jiujitsu guard-style) encircling her legs around her partner's torso:  the carrier then locks his hands around her buttocks or upper thighs--nice.  If the person being carried leans back while pulling on the carrier's neck, his entire spine gets tremendous stimulation. 

5.    The person being carried doesn't just hang loose and passive--she should statically tighten her muscles, especially the inner thighs, trying to sit up high. 

Finally, make sure and have a good chronograph to keep time--I have a nice Nike watch with interval alarms and a stopwatch.

My girlfriend and I had a blast with this workout; it's a lot of fun and can really draw a couple close.  You can exercise and have fun with each other like two children at play:  free, innocent, and one with nature.

New: September 22, 2007 

Steve Maxwell Level 1 Plus Kettlebell Workshop in San Francisco, CA Click here for more info

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6. Win The Battle Against Fat!

  Kettlebell Solution for Fat Loss and Mental Toughness

"With SO many DVD's on the market, especially exercise DVD's it is hard to distinguish yourself from the pack. Flash and Sizzle only go so far and CONTENT remains the unique characteristic that separates the average from the superior.

Mike Mahler can stand high on the mountain of success for a simple reason. It is not his physical power, although it is impressive, it is not his marketing, which is slick but not over the top, but his ability to communicate. Mike Mahler could be the Zig Ziglar or Anthony Robbins of the fitness world. He simply has his act together when the camera turns on. He has no need to pretend to be something he isn't. He has a sincere quality to turn you on to good information through demonstration, vocalization, and dissemination. You never turn off the DVD and say to yourself, "Now what the hell did he say?" The boldness and clarity brand a perpetual stamp on the learning portions of the brain.

The DVD itself reflects Mike's philosophy on Fat Loss. The breakdown is the "Five Pillars of Kettlebell Training". That is just for starters. Mike then gives you his breakdown of nutrition by being factual and conveying ideas through example and metaphor. He makes it very clear what the BIG picture is and does not get into analysis paralysis.

The last part of the tape is Mike's introduction into Hormones. Once again, Mike does not try to be a Doctor or Endocrinologist. He simply opens the door of knowledge to another aspect of training and leads you towards resources like your physician who can help you on your pathway to good health.

Mike's ability to make use of simple tools, ideas, and program design and communicate them to the masses remains supreme in an industry of flash in the pan fitness jesters. Mike gets a big thumbs up from this critic."

Tom Furman, author of "Concrete Conflict & Conditioning"

» Click Here for More Information

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7. Aggressive Strength Nutrition Article 

Training and Nutrition For Muscle Size
An Interview with Dr John M Berardi, CSCS

Whenever Dr Berardi gives an interview, you're bound to learn a thing or two. Here are a few choice questions and answers Dr Berardi provided for an interview with Craig Ballentyne of www.cbathletics.com.

CB: John, you've truly advanced the science of "getting big" without getting fat. Can you give a synopsis of your philosophy?

JB: Thanks for being so generous with your words. While I wouldn’t be so dramatic as to say I’ve “truly advanced the science,” I think one thing I have been able to do is reach a lot of individuals and help them understand the science and art of “getting big”. My nutritional philosophy (whether you’re after weight gain or weight loss) is made up of 3 central tenets:

1. The human body best responds to structure. You’ll successfully gain weight or lose weight only when you learn to structure your training and nutritional intake in such a way that your eating and training behaviors are consistent from one day to the next.

2. Reaching your goals requires an integrated approach. Training programs, nutrition programs, and supplement programs should be highly integrated in such a way that they all work well together. If there is no integration, it’s a case of the left arm not knowing what the right is doing. This component of success is the hardest for most people to grasp because expertise in all 3 areas is rare. A fully integrated approach usually requires a coach.

3. It’s true that managing total calorie balance is critical to success. Both exercise and nutritional intake affect total energy balance (energy spent vs. energy ingested). It’s true that if you want to gain weight, you simply have to eat more and/or train less. And if you want to lose weight, you simply have to train more and/or eat less. But since we’re not interested in weight gain or loss but the gain of lean mass and the loss of fat mass, we can improve this relationship by paying close attention to the types of foods we eat and the timing of this ingestion.

CB: Briefly, what are your thoughts on training for muscle mass?

JB: Wow, it’s hard to describe my entire training philosophy “briefly” but I’ll try. As most experts would agree, there is not a single type of program that’s effective for increasing muscle mass. In my clients, I’ve found that some guys gain mass rapidly on the conventional 3 sets of 10 reps, “bodybuilding” style programs. Others do much better on more conventional 5 sets of 5 reps, strength type programs. Unfortunately, it’s difficult to know who will respond to each type of program without some trial and error.

With most clients, I find that their muscle strength and power is a major limiting factor in their quest for bigger muscles. As a result, we usually start them out on hybrid strength and power program incorporating exercises like cleans, snatches, push and drop presses, and speed dead lifts for power and squats, bench presses, dead lifts for max strength. After their muscle strength and power improves tremendously (and it always does), we re-assess their goals. If they want to continue working on strength and power (most guys LOVE this type of training), we continue on this path. If they want to focus on size exclusively, we then begin to incorporate programs that are 25-50% devoted to strength and power, and 50-75% devoted to “bodybuilding” training. We rarely ever drop the strength and power movements entirely. Take, for example, a client of mine who just competed in the Canadian National Bodybuilding Championships. I had this guy doing cleans and snatches right up to the week before the show.

In the end, though, you can have your training optimized but if you aren’t eating properly, you won’t gain a pound.

CB: Okay, now for the good stuff. What are some of the secrets that you have uncovered in the lab and over the years "in the trenches" when it comes to optimal muscle hypertrophy gains?

JB: After optimizing your training program, the next step is optimizing your nutritional plan. While conventional dietetics suggests that all one needs to do is focus on total energy intake, that idea is far too simplistic. Sure, most athletes chronically under eat – to their detriment – but it’s no surprise why they under eat. Conventional nutritional strategies ensure that when an athlete eats enough, fat gain will go hand in hand with the muscle gain. I’ve tried to discover ways of allowing an athlete to eat enough without promoting a lot of fat gain. Here are a few strategies I’ve used with great success.

1. Try to avoid meals that are high in both fat and carbohydrate. In other words, meals that contain combinations like steak, eggs, home fries, and toast are not the way to maximize your lean gain to fat gain ratio. Of course, eEach daily meal should be rich in protein.

2. Eat most of your carbohydrates within 3 hours of training. One of the best ways to gain lean mass while avoiding fat gain is to eat most of your dietary carbohydrates during the 3 hours after training. During the rest of the day, the diet high in protein and good fats. Veggies are also a must during this time. A small amount of fruit is acceptable during this time as well.

3. Workout Nutrition! Sip a drink containing whey protein and carbohydrate during training. Also sip a drink of the same composition after training. A good starting point is to consume 0.4g/kg protein and 0.8g/kg carbohydrate during the workout and another 0.4g/kg protein and 0.8kg carbohydrate directly after. Then, 1 hour later, eat a meal containing the same nutritional breakdown. For a 180lb guy, that’s about 32g protein and 64g carbohydrate.

CB: How can the typical Men's Health-type reader apply your knowledge to his everyday routine, considering he might be "chained" to his phone and desk for 10-12 hours each day, and a 2 hour round trip commute? What are his top snack options and post-workout meal options?

JB: While this lifestyle presents a challenge, it’s not impossible to eat properly, train hard, and balance work and family. One strategy is to hire a food preparation service. In most cities, if you look hard enough, you can find a caterer who will provide made-to-order meals for health conscious individuals. While many people balk at the cost, I propose this question – how much is your health worth to you? Forget muscle mass, most guys in situations similar to what you’ve described aren’t even eating well enough to prevent disease.

Beyond this scenario, protein drinks do come in handy although I prefer it if people can eat mostly real food. If you absolutely refuse to find a way, though, most people can find time to prepare and eat 3 meals per day. In addition to these meals, 3-5 additional liquid meals can round out one’s muscle gain strategy as follows:

* Breakfast

* Snack: 2 scoops protein + ½ cup yogurt + 1 serving greens + 1 tbsp flax seeds + 1 tbsp mixed nuts

* Lunch

* Snack: 2 scoops protein + ½ cup yogurt + 1 serving greens + 1 tbsp flax seeds + 1 tbsp mixed nuts

* Workout Drink: 1 serving recovery drink

* Post-Workout Drink: 1 serving recovery drink

* Dinner

* Snack: 2 scoops protein + ½ cup yogurt + 1 serving greens + 1 tbsp flax seeds + 1 tbsp mixed nuts

CB: Let's look at another scenario. The massive bodybuilder that still wants to add another 10 pounds to his frame prior to starting his pre-contest preparation. However, this guy thinks he's stuck; he's tried all avenues. What approach do you have him take?

JB: Massive juicing. Ok – I’m just kidding! Actually, check out this scenario. One of my competitive bodybuilders hired me after winning a provincial bodybuilding championship in Ontario. Since he had about 10 weeks to prepare for Canadian Nationals he wanted me to help him get leaner for the next show. But since I knew his main weakness was muscle mass, I convinced him that we would spend the first 6 weeks getting him bigger and the last 4 getting him shredded. Upon hearing this and then seeing his first program, I think he was re-thinking his decision to hire me. However, after some encouragement, he bought into my strategy. The result - he entered his show noticeably leaner, drier, and 3 lbs heavier than his last show, only 10 weeks prior.

So, what did we do? Well, I immediately switched his routine to a strength and power program including all the exercises discussed above. The first week was comical, as he had never done a clean or a snatch before. However, he was a fast learner. In addition, rather than conventional cardio, I had him doing high intensity interval sprints on a bike and a rowing machine. Furthermore, I added the workout nutrition strategies from above. The first 6 weeks were very successful as he gained about 10-12 lbs.

With 4 weeks to go, he was a little worried about his conditioning so, at this point, we dropped the workout nutrition (to eliminate extra calories), we put him on a low carbohydrate diet, and we increased his workout frequency to 2x per day (higher volume lower intensity). This worked wonders and he entered the show in the best shape of his life, with a net muscle gain of at least 5-7 lbs in 10 weeks of contest dieting! And for the record, no drugs were used during this process!

CB: And our final scenario, the University athlete and in-season post-workout nutrition. Can these athletes still gain muscle while playing once a week and practicing 4 times per week? What approach do they take, and where do they load up on cost-effective calories? Any pre-game or game time tips for performance nutrition?

JB: Yes, they can still gain muscle. In fact, as you may have noticed, many of them can certainly gain fat during the season. With training volumes reduced from pre-season, many athletes actually detrain a bit and spend some of the season in positive energy balance. Since the season is hectic, their diet is usually crappy and therefore they gain fat. By focusing on good food selections, appropriate meal timing, and supplemental workouts in the gym, these athletes can easily improve throughout the season.

Getting into a full program is probably beyond the scope of this interview, but simply, if they follow the strategies from above (i.e. not eating lots of carbs and fats together, eating most carbs during the 6 hours post-workout, and using proper workout nutrition), they will be on the right track. Furthermore, I usually have my athletes add 3-5 gym workouts in per week. Two of these workouts are strength workouts while the rest are cardio work designed to maintain fitness and keep body fat low. This strategy is unique to the athlete and his/her needs, though.

As far as pre-game strategies, there isn’t anything magical there. It takes a consistent eating program to ensure good performance on game day – no magic elixirs can remedy a week of poor training and nutrition.

CB: Thanks for the great interview!

Recommended John Berardi Nutrition Products

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8. Aggressive Strength Training Article 

The 5x5 Program For Kettlebell Traning

  By Mike Mahler

5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on size and strength. It was a favorite of legendary bodybuilder Reg Park who just happened to be Arnold’s idol. Here is how it works. Pick a training weight and do five sets of five reps. If and when you can complete all of the sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set. Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down. Another factor to manipulate is the break between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to sixty seconds.  When you can do 5x5 with one-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells. A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press, and then 5x5 on the Sots Press. When you can do double swings easily with 5x5, move up to double snatches. There is always something that you can do to make an exercise harder or a training regimen more effective.

 Sample 5x5 Kettlebell Programs 

Option One

Monday

A-1: Double Military Press

A-2: Alternating Renegade Row 

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets. 

Double Windmill 2x5 l,r (left and right) Take one-minute breaks in between each set. One complete set equals five reps on each side.

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Same directions as A-1 and A-2

Wednesday

A-1: Double Floor Press

A-2: Double Bent-over Row

Same directions as above 

Turkish Get-up 2x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

B-1: Double Front Squat

B-2: Double Snatch

Same Directions as above

Friday

A-1: Seated Military Press 

A-2: Renegade Row 

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets. 

One-arm Windmill 2x5 l,r (left and right) (one-minute breaks) 

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Option Two

Day 1:

A-1: Double Military Press

A-2: Double Bent-over Row

TGU 1x5 l,r (left and right)

Day 2

A-1: Double Front Squat

A-2: Double Snatch

Windmill 1x5 l,r (left and right)

Take a day off in between each workout. In other words, do day one on Monday, day two on Wednesday, and then Day 1 again on Friday.

Key Points

Option one involves three full body workouts per week. This is a great program for people that have solid recovery abilities, lifestyles that are not too stressful, and solid nutrition each day. Option two is for people that need more time between each workout. You have more days before a training day repeats itself and more time for recovery. The workouts are split into upper body one day and lower body the next day so that you have less to focus on. Both program work very well. One will work better for you than the other so try them both out and monitor your progress. Stick with the one that works best for you.

Check out the following DVD's for more information on using kettlebells for size and strength. 

Benefit From The Aggressive Strength Kettlebell DVD combo now

"After attending your excellent Vegas Seminar in March and using routines from the above your DVD’s, I went in for my regular massage and my therapist was like “are you juicing”? She could not believe how my body was changing, and how fast. Then, for some reason I can’t fathom, I switched to the “Enter the Kettlebell” workout for a month. At my next massage she was “did you stop lifting ‘bells”. Needless to say, I immediately came to my senses and went back to hard and heavy. I’ll keep the lil’ fellers workouts around for rest/recovery (maybe). Keep up the good work."

--James Lewiston Portland, Oregon 

9. Aggressive Strength Recommended Products

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10. Kettlebell Training Information  

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

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11. 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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