The Four Pillars

Just a quick note for you strength seekers…today is Monday, which means you’ll have a packed gym full of gerbils fighting over the next bench press to open.  This also means we are doing SQUATS today!

Mike, I’ve been in the gym for over a year now…and I can’t seem to get any results that last.

Well, it’s your fault.  Most people are interested in comfort, and convenience, not real results.  For starters, a year isn’t really long enough to complain about not getting results.  There’s countless people that have been under the bar for a decade or two, and still look for ways to get stronger.  For the ones that are truly strong- and have paid their dues…you’ll find them brutally strong at these first three lifts.  You have to LEARN these lifts.  Then, you have to put in your time and continue to get stronger at em!  You need proper recovery, they hurt- they work.  They’re pillars of strength.

Note:  Make sure you LEARN these lifts before you start throwing a bunch of weight on your back.  These bad boys will definitely humble your average gym rat if you bring a big ego and little knowledge.

SQUAT: This is the first pillar. Learn the technique. Squat everything, from sandbags to logs- and of course good ol’ barbell back squats.  Shoulder issues, and ROM issues kept me off this for too long.  After much practice, we are now loading our back up with barbells again.

DEAD LIFT: Pillar number 2. If squat is king, then dead lift is queen. A very, very, bitchy queen.  Personally, I still have issues with the balance grip.  I am still performing these with both hands down, instead of one up and one down.  This is another weak area I am attacking.

PRESS Over head: Lift heavy things over your head. For a list of items you can use, see the squat description.  These lifts should be lined up with your body.  Biceps in line with your ears.

SLED: Pull this backwards, drag it forward. Lessen the load and sprint for intense cardio. Load it heavy and work short strong loads. The sled is a definite necessity in my arsenal.

Obviously, there are plenty of others worth mentioning.  The problem with most fitness club gyms, and your average gym dweller who hasn’t seen any gains in strength since your first month, are these exercises.  Or, I should say- the lack of… Most people I run into are too worried about their bench press, or too busy doing way too many preacher curl sets. They’re the same ones that religiously do ‘abs’ after every workout.  200 stability ball crunches, a few planks, and if you’re really feeling frisky- maybe a few crunches with the tricep pull down strap.

You NEED to be doing these.  If you have issues, such as ROM, or prior injuries…they need to be addressed. Don’t ignore your weakness.  I did for too long, and it has definitely hindered progress….amongst other things.  Find out what’s holding you back; ROM issues, muscle imbalances, old bone breaks from sports, etc.  Stretch, get into Yoga, don’t guess too much- get it checked out if medically possible. Or could it be that your just afraid to get outside your comfort zone?

Whatever is holding you back, seek it out and destroy it.  If you just want to get stronger, stop wasting your time perfecting the pec-deck squeeze and add these to your routine ASAP!

-Mike.

Related posts:

1. Strong WORK for your new gym
2. BeastMaker09; The WOD files
3. Week 1, Day 4…and a Quiz
4. 10 Tips to build those abs!
5. Week 2 Wrap Up