AGGRESSIVE STRENGTH MAGAZINE

---

ISSUE 59 - 3/16/2005

1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK

“A day depressed is a day wasted.”
- Walter Mahler

One thing about life is that we never know what is around the corner. You could be enjoying a great day and then boom get hit by a car and suffer a serious injury. This is the scary part of life. Knowing that you do not have complete control over everything that happens. It is also the exciting part as everyday is full of possibilities. Yet with all of the opportunities that are available to many people, some people still choose to focus on the negatives in their lives and get depressed.

Many people make the mistake of just hoping that the future gets better as a way to cope with the present. However, if you are depressed in your present, why would your future be any better? Change has to occur now, not in some distant future that may never occur.

Take a look at the real suffering that goes on around the world and most of us will realize that we do not have too much to be depressed about. Go visit a hospital and see some children that are burn victims or have AIDS. You will quickly forget about all of the “luxury problems” that are at the forefront of your mind every day.

If you feel that you need counseling to overcome something, then get started today. If you do not like something about your life, then take action to change it today. Do not waste time telling everyone else about it in order to amass some sympathy. Take steps today to improve your life and enjoy it.

We never know when our time is up in this world, and spending a day depressed is wasting a day.

Live Life Aggressively!

Mike Mahler

---

2. AGGRESSIVE STRENGTH TRAINING ARTICLE

5x5 Re-visited

One of the best training programs for getting bigger and stronger is the 5x5 protocol. It was one of Reg Park’s favorite rep schemes and worked wonders for him. In case you do not know, Reg Park was one of Arnold’s idols when he started bodybuilding back in the day.

Here is how the 5x5 program works. Do 1-2 ramp-up sets and then do five sets of five repetitions with three-minute breaks in between each set. Once you can complete five sets of five with the same weight, add five lbs. Once you have completed a couple cycles of the 5x5 protocol it is time to ramp up the intensity. This can be done by decreasing the breaks or increasing the weight in rest pause format.

First, lets discuss decreasing the breaks to ramp up the intensity of the 5x5 program. Start with three-minute breaks, and when you can complete 5x5 with the same weight, decrease the breaks to two minutes and thirty seconds. When you can complete all five sets again, go down to two minutes. Keep working your way down until you can complete all five sets with one-minute breaks. Once you are down to one-minute breaks, increase the weight and start with three-minute breaks again. This is a great way to cycle the intensity of the 5x5 program. You start with long breaks, which focuses on strength. As you decrease the breaks, you shift the focus to hypertrophy and then to muscular conditioning. Don’t believe me regarding the muscular conditioning? Try doing 5x5 on the clean and press with a heavy weight and one-minute breaks. By the time you get to the last set you will be breathing like a locomotive. Decreasing the breaks over time is a great way to cycle between strength and conditioning without having to make any major changes in your training regimen. By keeping things simple and focused, you will be able to focus on the task at hand effectively.

Next, lets talk about applying the rest pause technique to the 5x5 protocol. With rest pause, a trainee picks a very heavy weight such as 90% of 1RM(rep max) and does several single reps with short breaks. For example, bench press 300lbs, wait ten seconds, bench press 300lbs again, wait ten seconds and so forth. This is a very effective way to build strength and work into handling heavier weights. Now here is how you apply this technique to the 5x5 program. Start with your three-rep max and do 5x5 in the following manner. Do one rep, wait ten seconds, then do another rep and wait ten seconds. Keep going until you have completed five-rest pause reps. Five-rest pause reps ads up to one set. After you have completed the set, take a three-minute break and then do another five- rest pause reps. Take another three-minute break and then start set three. Keep going until you have completed 5x5 in rest pause fashion. This form of training is called “Cluster Training” and is a very effective way to increase strength. Moreover, it is a great way to mil the benefits of the 5x5 regimen.

If you have never tried the 5x5 regimen before then start off with 5x5 with three minute breaks. Do that for a month and then spend the second month manipulating the rest breaks between each set. Then move on to 5x5 in “Cluster training” fashion. Your friends will not recognize you when you finish the cycle.

For more info on personalized program design services, click here.

---

3. GET THE AGGRESSIVE STRENGTH DVD COMBO PACK TODAY

"Kettlebell Solutions for Speed and Explosive Strength is incredible! All of the exercises are explained and displayed perfectly and leave you with no questions. There is absolutely no filler and it gives so many options to add to your arsenal. Watching it gets me so amped up to train! One of the best things is the Free DVD User guide to set you on the right track. I love all of the exercises and together with Tke Kettlebell Solution For Size and Strength, I will never get bored of training!"
- Chris Pontius of MTV's Wildboyz and Jackass

---

4. AGGRESSIVE STRENGTH PERSONALIZED PROGRAM DESIGN SERVICES

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

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

---

5. NEW AGGRESSIVE STRENGTH PRODUCT RECOMMENDATIONS

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

---

6. THE AGGRESSIVE STRENGTH SOLUTION FOR THE ROAD WARRIOR

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

---

7. KETTLEBELL TRAINING INFORMATION PAGE (NEW)

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

---

8. AGGRESSIVE STRENGTH MAGAZINE ARCHIVES

http://www.mikemahler.com/newsletter

---

9. AGGRESSIVE STRENGTH ARTICLES

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

---

10. AGGRESSIVE STRENGTH TRAINING JOURNAL

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

---

11. RECOMMENDED READING LIST

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

---

Until next time.

Live Life Aggressively!

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

Mike Mahler

ARCHIVES:

• 2007
• 2006
• 2005
• 2004
• 2003

Home • Store • Aggressive Strength Magazine • Kettlebell Information • Testimonials • Massage • Journal • Contact • Links

Copyright © 2003-2007 Mike Mahler. All Rights Reserved.