AGGRESSIVE STRENGTH MAGAZINE
ISSUE 62 - 4/14/2005
1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK
“It’s the process that gives life meaning, that prevents boredom, burnout, and depression. It’s good for you! It builds healthy self-esteem, which prevents unhealthy addictions and destructive behavior. Gaining new confidence in any skill, such as writing sales letters, automatically enhances your confidence in all other areas!"
- Dan Kennedy
To be successful at anything you have to be goal oriented. If you spend too much time focusing on tasks then you have the illusion that you working, but most likely not the results to show for your time. When you work in a bureaucracy it is easy to be task oriented and it is even encouraged. However, when you are going after a goal on your own, you have to be results focused. Now the problem arises when one is too focused on the outcome and is miserable during the process. We are often told to sacrifice the now for a better future. Of course, to a degree this sacrifice is a necessity. However, why do you have to wait until you achieve a goal to enjoy life? It is highly likely that you will not feel that much happier after you achieve the goal. In other words, if you were a miserable person before attaining a goal, you will probably continue to be a miserable person after the goal.
Too much dependency on the achievement of a goal to acquire happiness is a sure fire way to experience the inevitable disappointment that comes with it. It is similar to a movie that has been hyped up tremendously. The hype is a sure fire way to ensure that viewers are disappointed with the movie. Remember that it is the person that you become during the process that is the most enriching part of going after goals and whatever skills and confidence you pick up along the way are a reward in and of themselves. That said, do not make the mistake of enjoying the process and not caring about achieving any goals. That is a sure-fire path to mediocrity.
Live Life Aggressively!
Mike Mahler
2. AGGRESSIVE STRENGTH TRAINING ARTICLE
Working Into High Volume Training
High volume work is a very effective way to pack on size and strength. However, it is not something that can be jumped into overnight. Rather than going from low volume work to high volume work immediately, a gradual break in approach will help the trainee avoid frustration and burnout. Start with a four-day a week routine in which you do the upper body on day one and the lower body on day two. Take one day off between each session. Here is an example.
- Monday: Upper Body
- Wednesday: Lower Body
- Friday: Upper Body
- Sunday: Lower Body
Pick compound exercise such as bench presses, squats, deadlifts, weighted dips, and barbell rows and do 3x5 (three sets of five on each exercise). When you can complete 3x5 with the same weight, add another set. When you can do 4x5, add another set and so forth. Keep adding sets until you eventually work up to 10x5. When you can complete 10x5 with the same weight, increase the weight by five pounds and start back at 3x5. Without making a big production out of it, you are cycling between high volume sessions and low volume sessions by following this protocol. Here is a sample program to put into action:
Monday
- A-1: Bottom Position Bench Press
- A-2: Bent-Over Row
Do A-1 and A-2 back to back. In other words, do one set of A-1, wait one minute and then do a set of A-2 and wait another minute before going back to A-1. Keep going back and forth until you have completed all of the designated sets. Take a minute break and then do:
- Turkish-get-up 2x5 l,r (left and right)
Wednesday
- A-1: Bottom Position Squat
- A-2: Glute/ham Raise
Same directions as Monday
- One-arm Windmill 2x5 l,r
Friday
- A-1: Barbell Military Press
- A-2: Weighted Pull-up
You guessed it, same directions as above
- Ab Wheel roll out 2x5
Sunday
- Deadlift (three minute breaks in between each set)
- One-legged Squat 2x5 l,r
- One-arm Windmill 2x5 l,r (left and right)
Once again, same directions.
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
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.
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