Aggressive Strength Magazine
Issue 150 4/17/08
1. Aggressive Strength Living Article Of The Week
Ownership is not limited to material things. It can also apply to points of view. Once we take ownership of an idea--whether it's about politics or sports--what do we do? We love it perhaps more than we should. We prize it more that it is worth. And, most frequently, we have trouble letting go of it because we can’t stand the idea of its loss. — Dan Ariely
The notion of our ideas and beliefs as things we own is an interesting one and explains why it can be so hard to grow and develop as a human being. Growth requires letting go of that in which we used to so firmly believe. Once we become comfortable within the constructs of what we think we are, it's difficult to let go, even if we don't like the construct! Many people like neither who, nor what, they've become yet find a coincident comfort there since the known is more acceptable to them than the unknown. Dishonest self-assessments always result in stagnant growth, and when you fail to grow, you fail in living life at its fullest--a serious disservice to yourself.
How much do we miss in life because of our attachments to who we think we are? The attachment to ownership in particular reminds me of a Buddhist story about a father who is told his son died in a battle. The father becomes so attached to the thought of his son's death that when his son appears, alive and knocking on the front door, the father refuses to open it, thinking someone must be playing a cruel trick on him.
You may find it unbelievable that a father won't even open the door to see if his son is standing there, but look closer at your own belief systems--you're sure to find a few things to which you're very attached. Some people dismiss ideas and opportunities on the spot, out of fear that openness to new ideas and opportunities will irrevocably change them. Yet their fear of change is irrational, since change is going to occur whether we like it or not--sometimes for the better and others for the worse. Avoiding opportunities to grow and reinvent ourselves is disastrous; we have only so many opportunities in life to grow and improve and they should not be taken lightly.
Worse than an over-attachment to the status quo is the illusion we've refined ourselves when in reality the person we assume we used to be is merely lying low and waiting to rise again. Behaving differently, while helpful, doesn't equal fundamental change. It's easy to lie to yourself and rationalize just about anything. Sometimes we don't accept reality no matter if it slaps us in the face.
A great example of this is the “glam metal” scene in the 1990's. In the 90's there occurred an explosion of glam metal bands: Poison, Cinderella, and innumerable other acts. These bands took off commercially and went from playing clubs to filling stadiums, selling countless hit records, and otherwise making tons of money. In the late 90's the scene died off with the rise of “grunge” music and bands like Nirvana and Alice in Chains took off. The record labels dropped the glam metal bands like so many toilet seats. A few shrewd record labels stepped in and offered deals much lower than what the glam bands had were used to, but few of the glam bands dealt, since in their minds they were still popular and entitled to more money. They still owned their belief in their rock stardom, even though reality wasn't on their same page. They refused both the low-ball offers and prerogatives to downgrade their lifestyles and the rest of the story writes itself.
Accepting reality doesn't mean we have to settle for at where we are right now, but we must be honest with ourselves, a critical component of instilling meaningful change. If you're broke but lie to yourself saying you have financial wealth, you're not changing anything, just deluding yourself and worse, creating an obstacle to true change. If you're fat and unhealthy yet tell yourself you're lean and healthy, you're lying to yourself while impeding positive change. Faking it until you make it doesn't work. Just make it--then there's no need to fake it.
We know we've achieved true change when we take new actions without having to think about them. For example, maybe you're a selfish person who couldn't care less about others, then, after realizing your own selfishness, you decide to change your ways. At first, you must actively think about others and practice being your compassion skills. Then, over time, you find yourself expressing these new qualities without any prior thinking. This is the sign of genuine change.
One of my favorite movies is the western, Unforgiven, starring Clint Eastwood and Morgan Freeman. Clint Eastwood plays William ‘Bill’ Munny, a retired criminal and cold-blooded killer. Throughout the movie, Munny repeatedly says he's no longer a killer, he's a changed man due to his wife's influence. Munny has himself convinced of this, until his good friend (Freeman) is brutally murdered by the crooked Sheriff Little Bill Dagget (Gene Hackman). Without hesitation, Munny returns to killing mode, not only murdering Little Bill Dagget, but all of the sheriff’s cronies as well. As Munny rides out of town, he threatens to kill anyone in the town--along with their families--who might think about coming after him. Like Munny, we may believe we've changed but it's life's circumstances that are our true judge.
Another classic movie demonstrating the evolution of character is The Untouchables, starring Kevin Costner and Sean Connery. Costner plays Eliot Ness, who's been given the task of bringing down the notorious Chicago gangster, Al Capone, played masterfully by Robert De Niro. Ness starts off as a by-the-book treasury agent who says he'll do everything within the law in taking down Capone. Being a by-the-book agent is the construct by which Ness views himself. Sean Connery plays a cop named Malone recruited by Ness as part of his team to take down Capone. Malone tells Ness, in no simple terms, he will have to throw away his rulebook if he wants to take down Capone--playing by the book won't cut it. Ness tries to stay the course within his belief system, but once he realizes it's not working he becomes a different person. By the end of the movie he breaks every one of his own rules (to which he was so attached) and brings down Capone. Ness's true nature is revealed by his circumstances.
Relinquishing ownership of our self-proclaimed defining construct is never easy. It is a necessity if we want to let go of what we think we are and transition instead into what we wish to become. Life is a cycle of destruction and creation.
Detachment from ownership of ideas and beliefs doesn't mean you stand for nothing. There's nothing wrong with a strong belief system and unwavering moral code. In fact, both are essential qualities or risk becoming a punching bag in the game of life. However, close-mindedness and rigidity impede personal growth and development. When we stop thinking, someone else will do it for us--and I don't have to explain to you how deadly that is.
****This week's quote is from the book Predictably Irrational. Thanks to my friend and magazine reader Ray Evans for the recommendation. For more info on the book, go to: www.predictablyirrational.com
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Live Life Aggressively!
Mike Mahler
***Article Edited by Teresa Blazey: teresa.blazey@gmail.com
New: Level 1 Beginner Kettlebell Workshop DVD
If you are new to kettlebells or want to master the basics this is the DVD for you.
Customers that know you will benefit from the DVD
"Just have to say EXCELLENT DVD. I've been using kettlebells for a few years now but the breakdown you did on the exercises really helped improve my form just on the first workout. The point about how to properly rack the bells and not kill your forearms was so simple. I would instinctively do it on single arm kettlebell exercises but failed to do it on double bell exercises and couldn't figure out what I was doing differently. Again, excellent DVD. I'll have to watch it a few more times to really catch all the details."--Alex Bailey
"I’ve just finished watching the ‘beginner kettlebell training workshop’. I really enjoyed it and look forward to putting some of the techniques into practice. I particularly liked the information in relation to the cleans and snatches as my forearms have been pretty bashed up. I had been using the high pull transition for snatches and the punch through but seeing them broken down really hit the technique points home. I will have to work on the corkscrew return to the bottom with the snatch though. I have been letting it fall straight down and as you alluded to it doesn’t feel that controlled.
Your suggestion with the renegade rows was the most useful however as I have different size bells and the balance issue had arisen so I look forward to incorporating the exercise into my routine now in a safer manner.
Thank you for a great DVD and I have no regrets with my purchase, something which I have not been able to say on a regular basis with my strength related resources in the past."--Neil Scothern
2. Aggressive Strength Training Interview
Special thanks to Jason White and Ellen Stein for doing a great interview with me this past weekend at my NYC Kettlebell Workshop. Check it out at:
www.strengthnation.com/site.php/arti/read/mike_mahler/
The Boys Are Back In Town Seven Hour Kettlebell Workshop Plus DVD! Order Now
Ready to develop impressive gains in strength, mobility, internal energy, work capacity, and vitality? Our comprehensive fluff free three disc Kettlebell workshop DVD is exactly what you need to make 2008 your best training year!
“Thank you for putting together such a wonderful and informative workshop. It is the best one I have ever gone to! I am loving this new way of lifting the kettlebell and really appreciated learning from four professionals. My money was very well spent!”
– Pamela Monteros
DVD Feedback
“This is by far one of the best DVDs on kettlebell training that I've seen, and I have seen tons of them. What's interesting is that I can tell that you guys ( i.e.,Maxwell, Cotter, and yourself) have not been stagnate in your development. I'm still trying to digest all the *new rules*, as I like to call them, about KB lifting that was presented in the DVDs.
I encourage anyone who is interested in learning the more traditional and up to date KB techniques, buy this video and be prepared to be blown away. I tried the relaxed press yesterday, and I can see how it is easier to press heavier bells going from a relaxed state and only using as much tension as needed. On another note, bro I really think that you and the "Steves" should get together and develop a KB and flexibility certification, which, of course, is different from the RKC. From watching this video, it's very clear to me that you guys know your shit, and when all this is combined into one system, I think a lot of CPTs and fitness buffs would benefit tremendously. I'll be one of the first to sign up.”--Muata Kamdibe
“Got your video – great stuff – liked lecture on stress – where is the bar set? This is something to consider every day - I really liked your US Marine in Iraq stress level example vs. a whiney wanker housefrau. I was impressed w/ Steve Maxwell and Steve Cotter’s lecture. All of the KB overview info improved my form/technique and per set performance. Thank you, I thought it was very well done and very educational.”--George Sucher
“Let me say that I was blown away by these DVD's. (you can use me as a testimonial if you wish)..I learned so much from you and everyone. Each guy brought their special knowledge to each session..I loved your talk on supplements and careful watching of your hormonal levels through blood tests. Also, I study Shaolin Kung fu and I've always wanted to see Steve Cotter in action. By the way I am 46 and boy has Steve Maxwell given me something to shoot for as far as physical condition! I also found relaxing through tension a very valuable lesson from Nate Morrison.”--Alex Katsanos
"I also wanted to let you know how highly I regard your products and the obvious effort that goes into them. The DVD was well worth the money and is by far the most comprehensive I have ever seen on training, health and lifestyle. The excellent presentation skills of each speaker ensured that all the points were conveyed in a simple, direct and effective manner; I was also able to understand how joint mobility and posture increase the effectiveness of KB workouts and have tried to apply the correct principles in my own training."--Tom Haddon
DVD Info
DVD Length: 7 hours and 30 minutes and as a bonus you will get a download link for the bonus report “The Aggressive Strength Solution For Optimizing Hormones And Well Being” when you place your order.
3. 5x5 Size And Strength Program For Kettlebell Training
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 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 breaks 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.
Here are two 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.
B-1: Double Kettlebell Front Squat
B-2: Double Kettlebell Swing
Same directions as A-1 and A-2
Wrap up with
Double Windmill 2x5 l,r (left and right) Take two minute breaks in
between each set. One complete set equals five reps on each side.
Wednesday
A-1: Double Floor Press
A-2: Double Bent-over Row
Same directions as above
B-1: Double Front Squat
B-2: Double Snatch
Same Directions as above
Wrap up with
TGU 2x5 l,r (left and right) Take two minute breaks in between each
set. One complete set equals five reps on each side.
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.
B-1: Double Kettlebell Front Squat
B-2: Double Kettlebell Swing
Wrap up with
Double Windmill 2x5 l,r (left and right) Take two minute breaks in
between each set. One complete set equals five reps on each side.
Option Two
Day 1:
A-1: Double Military Press
A-2: Double Bent-over Row
B-1: Double Floor Press
B-2: Double Renegade Row
Wrap Up with
TGU 5x5 l,r (left and right)
Day 2
A-1: Double Front Squat
A-2: Double Snatch
Wrap Up with
TGU 5x5 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.
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.
4. 2008 Aggressive Strength Kettlebell Workshops
NEW: September 13, 2008
Mike Mahler Level 2 Advanced Kettlebell Workshop in Las Vegas , NV
>>Click here for more information
ATTENTION: Jon Hinds Monkey Bar Gym Certified Trainer Course In San Diego on May 2-4 (you do not want to miss this one)
http://www.monkeybargym.com/services/training-certification/
May 10, 2008
Steve Maxwell Joint Mobility And Bodyweight Training Workshop in Las Vegas, NV (three spots left!)
>>Click here for more information
May 10-11, 2008
Steve Cotter IKFF Kettlebell Certification in Tuscon, AZ
May 31, 2008
Steve Maxwell Kettlebell Workshop In Bow, NH
June 14, 2008:
Lisa Shaffer Level 1 Plus Beginner Kettlebell Workshop in Dallas, TX
>>Click here for more information
September 13, 2008
Steve Maxwell Level One Kettlebell Training Workshop in San Jose, CA
>>click here for more information
5. Interval Strength Training For Serious Fat Loss
By Josh Henkin
Let’s face it, fat loss is generally a primary goal for many programs. Athlete or non-athlete alike, people would like to be leaner, stronger, and more athletic. However, if there is one thing popular media promotes and most people desire is that lean athletic body.
Often though we are led to believe that strength training and fat loss don’t work together. I have heard coaches and trainers tell their clients to perform “cardio” as the best method of losing fat. Generally this includes what is known as long duration, low intensity exercise. An example would include performing a 50% effort on a treadmill for a duration of 45 minutes.
For years this has been the preferred method of fat loss. The concept is that a larger percentage of calories burned are derived from fat calories. What if I said there is another, more effective method? There is something better, it is known as HIIT (high intensity intermittent training).
HIIT at first may seem like an infomercial, less time, better results. The science behind HIIT training is very strong. What researchers are realizing is the post-exercise recovery period may be extremely influential on the overall outcome of a training program. To lose bodyfat, it is more important to take into account the overall calories expended rather than the amount utilized from fat (1). In fact, a study performed by Tremblay et al (3), examined the difference of endurance training (ET) and high-intensity intermittent-training (HIIT). The endurance group performed their training for 20 weeks and burned an average of 120.4MJ per session. The HIIT group performed their program for 15 weeks with an average expenditure of 57.9MJ per session. In other words, the ET group burned more energy during their training sessions. However, the result of six subcutaneous skinfolds showed the HIIT group lost significantly more bodyfat. There has to be something happening to the body beyond simple caloric expenditure.
What? You say this is one study and that can tell us everything! Fine, here is a couple more. Research by Hickson et al (4), Pacheco-Sanchez et al (5), Bryner et al (6), all demonstrated higher bodyfat loss from the high-intensity groups than the lower-intensity groups. This is extremely interesting considering the past theory that by working at a lower intensity you will burn more bodyfat. Even weight training has been shown to be very productive in losing bodyfat. Kraemer et al (7) studied the effects of three different groups, diet, diet and aerobics, and diet, aerobics, and weight training. The result? Simple, the group that performed all three programs lost TWICE times as much bodyfat, but the same amount of weight as the aerobics and diet group. This is important because this demonstrates that anaerobic training will spare more lean tissue, which in turn will keep metabolism elevated and make one look overall better. When people generally lose a lot of muscle mass they tend to look soft and flabby, just look at the average aerobics instructor.
It doesn’t take long to start to wonder if we could achieve all of our
fitness goals within one training program. We could utilize the principles
of interval training within an amazing interval strength training system.
This would help us increase functional muscle mass, increase metabolism,
raise endurance, and improve our athleticism. There are a few keys:
- You must choose full body lifts to stimulate similar training effects, no biceps curls!
- Keep the rest intervals short, generally 30-60 seconds
- Work sets should last a minimum of 15 seconds
Here are a few examples using my three favorite training methods, kettlebells, sandbags, and bodyweight drills.
Workout 1:
Kettlebell Squat & Press
Sandbag Alternating Shouldering
Modified Pull-ups
Kettlebell Get-up Sit-up
Workout 2:
Sandbag Clean and Press
Kettlebell Tactical Lunges
Hindu Push-ups
Planks
Workout 3:
Sandbag Zercher Squat
Kettlebell Right Hand Snatch
Kettlebell Left Hand Snatch
Kettlebell Renegade Rows
Sandbag Around the World
Workout 4:
Sandbag Squat Thrust & Snatch
Kettlebell Step-ups
Chin-ups
Sandbag Shoulder Right Get-up
Sandbag Shoulder Left Get-up
References
1. Coyle, E.H. Fat Metabolism During Exercise. [Online] Gatorade Sports Science Institute. 1999, March 25.
2. Ballor, D.L., J.P. McCarthy, and E.J. Wilterdink. Exercise Intensity Does Not Affect the Composition of Diet- and Exercise- Induced Body Mass Loss. Am. J. Clin. Nutr. 51:142-146, 1990.
3. Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.
4. Hickson, R.C., W.W. Heusner, W.D. Van Huss, D.E. Jackson, D.A. Anderson, D.A. Jones, and A.T. Psaledas. Effects of Dianabol and High-intensity Sprint Training on Body Composition of Rats. Med. Sci. Sports and Exercise. 8:191-195, 1976.
5. Pacheco-Sanchez, M., and K.K. Grunewald. Bodyfat Deposition: Effects of Dietary Fat and Two Exercise Protocols. J. Am. Col. Nutr. 13:601-607, 1994.
6. Bryner, R.W., R.C. Toffle, I.H. Ullrish, and R.A. Yeater. The Effects of Exercise Intensity on Body Composition, Weight Loss, and Dietary Composition in Women. J. Am. Col. Nutr. 16:68-73, 1997.
7. Kraemer, W.J., et al. Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men. Med. Sci. Sports and Exercise. 31:1320-1329, 1999.
Josh has dedicated himself to providing cutting edge, easy to apply training information to the masses. He has created the Ultimate Sandbag for those who wish to get the immense benefits of odd object lifting at home or in their gym as well as the very popular High Octane Sandbag Training DVD. He has also recently released SMASH: Total Conditioning with Sledgehammers. These programs have become so popular because they are effective and fun! Check out Josh’s sites at www.ifsstrength.com and www.sandbagexercises.com
The Ultimate Sandbag
This Sandbag is by far the best one on the market. No other model even comes close. No more sand showers with this baby! In addition it has handles on it which come in handy for cleans, presses, and tons of other great exercises. Sandbag training rocks for variety or as a stand alone training system. It hits your body in ways that no other training system can duplicate. If you love kettlebell training, you will love Sandbag training.
6. Get The Most Out Of Training With My Personalized Program Design Service
"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
Click here for more info: http://www.mikemahler.com/services.html
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 will love this e-book. Loaded with nutrition and sports supplement info as well.
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7. The Wonderful World Of Calisthenics: A New Tool For Your Training Goals
By Matt Potak
Calisthenics- "systematic rhythmic bodily exercises performed usually without apparatus"
Typical Bodybuilders, or any kind of Gym Rat have forgotten about the old school ways of developing a great physique. Back in the old days great physiques were made without the use of free weights, or machines. Look back at Boxers in the old days, men in the armed services, Gymnasts, Olympic athletes. The list can go on and on. Calisthenics or Body Weight Training has been around since the very begining of Fitness. Using Calisthenics alone or even with your daily weight training routines are a great way to build a lean, and strong physique. Below is a list of benefits calisthenics have for Size, Fat loss, conditioning and Strength development.
Calisthenics can help Strength Development
"Think about this. How much could you bench press the first time you tried? 200? 300 perhaps? Now how did you achieve that level of strength without ever having benched before? You did it through simplified training such as pushups and pull-ups. "
-Louie Simmons
As Louie Simmons states above Calisthenics build a good foundation of strength for beginers. They will also help Elite Powerlifters. Its not a secret that Powerlifters train very heavy, and intense. However, they also do a lot of high rep GPP work to help recover from training sessions. Many Powerlifters will do many pushup variations, body weight squats, and ab work to help them recover from heavy training sessions. The more blood flow in the muscles the more the recovery, the more strength.
How Calisthenics help with SIZE
Have you always been able to do a pullup? When I first started wrestling in high school I could only do around 3 or 4 pullups. As the season went on I got stronger. As a team we did pullups every day, and by the end of the season I was doing 15-20 pullups non stop. I noticed I had a lot more back thickness ( upper and lower) my rear delts and shoulders were alot wider and dense. My biceps also gained some size. That year we did many different pushups, abs, and squat variations. I saw great results in my chest, abs, and legs. The results were better than 2 years of lifting weights because we never lifted weights during the season.
Conditioning and Fat Loss
I am not a big fan of running. I would rather do circuit style body weight training to burn those extra calories, or get in good physical shape. Have you ever seen one of Ross Enamait's crazy workout videos of him doing pullups on a tree or non stop burpees with a pushup. Look at the guy he is in tremendious shape and is lean as hell. Look at boxers back in the old days, they ran, but also did many different pushup, pullup, and situp variations. Just try a circuit of this below:
-10 or 15 Burpees
-25 or 50 Bodyweight Squats
-25 Pushups
-10 Pullups
-25 Situps
Do this circuit for 4-5 sets and tell me how you feel.
Bottom line the use of Calisthenics is just another tool you can use in your training toolbox to get stronger, leaner, and in better shape. In my next article I will show you some sample programs for specific goals.
Matt Potak is a wrestling and football coach at the high school level. He is also a personal fitness trainer in the St Augustine, Florida area. He can be reached at m_potak@yahoo.com
Jungle Gym
Do you workout at home? Travel a great deal for work? Do you enjoy bodyweight training? If yes to any of the above you will love the Jungle Gym. Great way to blast the upper body (both pushing and pulling muscles) and work your stabilizer muscles like crazy. Be prepared to shake all over the place when you do pushups with this killer training tool. In addition to being very portable it is inexpensive and like all other Lifeline USA products it is built to last. Get one today.
8. Aggressive Strength Equipment Recommendations
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! Here is what people are saying about these high quality bells:
"Mike, I recieved 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
Lifeline Kettlebell FAQ
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.
Lifeline USA Power Wheel (The Best Ab Training Tool Period!)
Tired of boring ab workouts that are getting you nowhere? Get a Power Wheel and take your core strength through the roof! This is the ultimate ab wheel and a great device for building a strong mid section. Far more than just another ab wheel, with the Power Wheel, you can do a variety of killer core and upper body exercises.
TNT Cable
Lifeline USA's TNT Cable is the ultimate strength enhancement tool for learning forced acceleration. Once you learn forced acceleration you will be able to blast through sticking points and learn what powerlifters call one gear strength. This means slamming a weight up from start to finish in one smooth manner. This is a great product for increasing Military Press strength and allows you to do a ton of exercises that you cannot do with any other implement. Incredible tool for building stabilizer strength and for rehab. Finally, It is a must have for busy travelers and is the ultimate home gym for those on a budget.
9. Aggressive Strength Product Recommendations
Meditation is one of the best things you can do to relax your mind and handle stress more effectively. High stress equals low DHEA, testosterone, and GH levels. You must get a handle on stress to be at your best. My online client Les Larson told me about this program and after only a few weeks I am hooked.
Just listen to the program for 30-60 minutes per day and you will notice a difference after a few days. After a week you will look forward to each session. I like to use it after working out or before going to bed. Check it out at:
» Meditation CD's That Actually Work
Warrior Rice Powder
Stabilized rice bran and germ soluble for a lean and powerful body.
Stabilized rice bran and germ is an exceptional nutrient-rich functional food with naturally occurring broad nutrient profile of vitamins, minerals, amino acids, fiber, antioxidants and phytosterols. By virtue of its nutritional composition, stabilized rice bran and germ has shown to possess blood sugar lowering and blood cholesterol lowering properties. It is also a great natural source for hormonal supportive nutrients. Its main phytosterol, beta sitosterol, has shown to convert in the body to the steroid hormones progesterone in women and testosterone in men, and thus helps support the body’s hormonal integrity.
Warrior Rice Powder is an exceptional nutrient-dense product with naturally occurring hormonal supportive compounds, often missing in the diet. Warrior Rice Powder can help enhance the body’s nutritional defenses against excess of estrogen. It can be applied as a nutritional supportive product at any phase of The Warrior Diet and The Anti-Estrogenic Diet.
Made With: Stabilized rice bran and germ soluble, non-chemically processed. Contains naturally occurring vitamins in their most bioactive form including: vitamin E complex (tocopherols and tocotrienols), vitamin A (beta carotene and carotenoids), B vitamin complex (B1, B2, B3, B5, B6, B12, biotin, folic acid, choline and inositol), phytosterols (β-sitosterol, stigmasterol, campesterol and brassicasterol), minerals including calcium, magnesium, phosphorous, manganese, iron, copper and zinc.
Recommended Use: Add 1 – 2 tbs. of Warrior Rice to 4 oz. of water, blend until fully dissolved. Can also be sprinkled on foods, added to soups or chewed dry as a snack. Warrior Rice can be mixed with Warrior Milk or EstroX meal replacement.
Benefits:
- Can serve as an anti-estrogenic food
- Provides hormonal supportive and metabolic enhancing nutrients
- May help lower blood sugar and blood cholesterol
- Tastes great
$29.95 per bottle
Warrior Vitamin C
Naturally occurring Vitamin C from Amla berries.
Vitamin C is essential to the human body. Unlike other animals, humans can’t produce vitamin C and therefore must ingest it from an outside source. Vitamin C plays critical roles as an antioxidant and a cofactor in hormonal and immuno functions. It is an antihistamine and an anti-inflammatory agent. It also helps in lowering the overall metabolic stress on the body. Vitamin C is highly concentrated in the adrenal gland, which may bear proof to its biological role in enhancing adrenal functions and resistance to stress. The vast majority of vitamin C products today aren’t natural. The human body hasn’t been adapted to fully utilize synthetic vitamins including vitamin C, therefore synthetic vitamins have a lower biological value than naturally occurring vitamins. Amla C is about 200 times more potent than synthetic vitamin C. It is also a most viable source of other important cofactors including bioflavonoids and ellagic acid (a most notable anti-cancerous compound).
Warrior Vitamin C contains only naturally occurring vitamin C. No ascorbic acid or other synthetic substances added. Specially designed to fulfill the body’s demand for vitamin C to promote antioxidant activity and support the body’s metabolic integrity.
Made With: Fresh amla berries (amla C), cultivated without pesticides or chemical fertilizers. Amla berries contain the highest known naturally occurring vitamin C of any edible fruit in the world. Warrior Vitamin C is naturally pH balanced.
Recommended Use: Take 2 tablets or more daily before meals. In special cases involving an increased metabolic stress or intense physical stress, take 8 – 16 tabs per day in divided doses, preferably on an empty stomach.
Benefits:
- Most bioactive antioxidant
- Promotes healing of the digestive tract
- Contains all bioactive cofactors including bioflavonoids and alagic acid
- Supports liver detox and resistance to stress
$24.95 per bottle
EstroX
We are bombarded with estrogen on a daily basis and it is important that men and women fight back. Excess estrogen equals excess stubborn fat, low sex drive, poor mood, and may even be the main culprit for prostate issues. EstroX contains a blend of Chrysin, DIM, Resveratol, Quercitin, and other ingredients to clear our harmful estrogen. If you have stubborn fat or a low sex drive due to excess estrogen this is a product for you. Moreover, why wait until you have estrogen dominance. Be proactive and make this supplement part of your arsenal today.
For more info on EstroX, read Ori Hofmekler's article:
Contains no gelatin or animal products and is suitable for vegans and vegetarians.
Recommended Use: Take 3 caps 1-3 times per day.
Contains 180 caps per bottle.
Regular Price: $79.95: Your Price: $59.95
10. Kettlebell Training Information
http://www.mikemahler.com/kettlebell_info.html
11. 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
