Pain Vs. Agony

Good morning beez in peez, quick one today!

Keep this in mind during your fitness journey: Self-control, warm ups, mobility, flexibility, recovery, rest.

Why?  Because, the pain of injury is nothing compared to the agony of not being able to get under the bar.  If you’re a beast…you’ll understand.

To most people, the word ‘exercise’ is simply a four letter word…a chore…something you should do because you know it’s healthy.  To us, the rare breed, it is our sacred time.  It’s the time to unleash the inner beast.  It’s a time to exercise the demons, go into our dark place, release the stress from our everyday lives.  We don’t choose to call it exercise, to us, it’s training.  We do it to get stronger, leaner, or simply to just pound the shit out physically, and mentally.

We don’t enjoy crowded gyms, elliptical machines, or the dozens of ‘resistance machines’ that pack the walls of your local health clubs.  We don’t do cardio on machines, we do conditioning…and we do it hard.  We don’t use resistance machines, we are a resistance machine.

There is something pleasing, something satisfying, something that we love…about the feel of the barbell in our grip.  The feeling of a new PR (personal record) as the chalk clouds our training place.  It’s the combination of sweat, determination, and loud music…all packed into a short hour.  This is our sacred time, and we would not give it up for anything.

That being said, we need to make sure we keep things under control…an organized chaos, I guess you can call it.  It’s a well directed, strategic, vent of rage, aimed at the target we set.  In order to stay on this insane path to freak strength training, we need to stay healthy.  If you’re hurt, unhealthy, and banged up…there is no training that’s going to satisfy that inner beast.

Here’s a few pointers to keep you under the bar…and sane.  We all know being away from the iron will definitely make you go postal.

1.  Exercise self control, aka listen to your body. I wish this wasn’t true, but it is…you cannot ALWAYS go hard.  There’s going to be days when your warm up feels twice as heavy as your last PR.  There’s going to be days when you just can’t get your body to get into 3rd gear.  It’s these days that you need to adjust, or just call it a day and come back stronger the next time.  Here’s the tricky part; you have to be able to tell the difference between genuine burn out, and just laziness.  Learn your body’s language…then, listen to it.

For most people, especially beginners, a simple program will do just fine.  For other, more experienced, banged up, lifters…it is crucial that you learn to understand what your body is saying.

2.  Warm up…then warm up again. I’m not saying to burn yourself out before you even hit your working sets of heaviness…but, I am saying that you probably need to do a little more than just 5 mins on the stationary bike before throwing 225 on your back and starting a heavy dose of squats.  Once again, this is going to become even more evident as your get a few years of lifting under your belt.

It becomes especially important for ‘troublesome’ spots.  Some people have issues with shoulders, others it’s the back or legs.  Whatever it is, make sure your doing enough to get it ready before ‘testing’ it out.

3.  Stay mobile, to stay hostile. Before doing your heavy workout, it’s always a good idea to start off with some mobility work.  Even, doing a separate session on your off days is a good idea.  Instead of listing a bunch of exercises you can do, check out this site HERE called MobilityWOD.com

Wherever you get your mobility workouts from, it doesn’t matter…just do em, ‘a few mins of mobility a day…keeps the chiro and rehab away!’

4.  Stay flexible to get the most out of your workouts. If you can’t even touch your toes without pain, how are you going to squat deep and heavy.  I can use countless examples, but you get the point.  When you’re young, you move, your body just knows what to do.  Watch a young kid the next time they’re playing.  Notice the perfect squat form, the ease of bending and twisting, and just a natural movement.  Then, we start shitting on the pot, sitting on our asses for hours…and it all goes out the window.

My number one source for flexibility that I recommend is yoga.  There’s group yoga, hot yoga, meditation yoga, dvd yoga, etc etc.  If you need support, join a class.  For an extra burn, join hot yoga…or Bikram Yoga.  If you just want to get a few minutes everyday, buy a dvd.  If it’s spiritual, and you want to learn the meditation benefits, go on a retreat.  The options are endless, your lazy ass just has to take the initiative to do the one you choose….and do it regularly.

5.  After kicking your own ass, you need to spend some time recovering. Recovery is crucial for staying strong.  It’s a good idea to do a little more than touching your toes, tugging on your arms, and calling it a stretching session.    Besides the obvious (stretching after your workouts) it’s also a great idea to add some foam roller to the mix, especially after a heavy session under the bar.  If you can afford it, a massage every week or two is great to get the knots out.  If not, invest in a good foam roller…or even a lacross ball, or t hick pvc pipe will do the trick as well.

A few other recovery methods are, contrast showers (alternating hot-cold every 1 min) icing troublesome spots, stretching, and doing a few other rehab exercises will you keep you mobile and pain free.  I’m not doctor or nutritionist, but spending a few bucks on joint enzymes, fish oil, and magnesium is also a good idea.

6.  You can’t train like an animal if you’re always tired, burnt out, and in pain. You need to REST!  By rest, I don’t mean sitting on your ass watching American Idol and throwing back bon bons.  By rest, I mean a solid night of sleep.  Take naps if possible, and meditation is always a great idea.  You’re going to have to decide what’s more important; the late night parties, favorite TV shows after the kids are asleep…or being fresh and ready to kill your deadlift day that’s coming up.

Rest is also needed for an effective program.  Some people follow a day on, day off routine.  Others can do 2 or 3 days then 1 day off.  What works for some, won’t work for others.  As with #1, you need to learn to read your body and listen to what it’s saying.  Some days you’re going to feel like running through a wall, and other days 30 minutes on the elliptical is going to feel like going through hell.  But, if you’re getting enough rest…you’ll definitely have more good than bad.

We live in a sleep deprived society…people walking around stressed and tired, like zombies.  Do what you can to get that sleep!

Closing: Really, I understand…this may seem like a whole lot.  On top of your normal exercise routine, you may think ‘I just don’t have time’ to do all this crap!  Trust me; do a little everyday…while you continue to lift heavy, is going to be much easier than taking weeks, or even months off to visit the physical therapist.  I’ve done it before, it’s not fun at all.  Put the time in now, and avoid the agony later.

Or..stick to 'safe' workouts like this dude.

Stay strong…and you can’t do that without staying healthy!

-Mike McNeil.

Merry Christmas…Now What? Part II

If you missed the first post, please take a few minutes to check it out by clicking :HERE: Don’t worry, we’ll wait for ya!

For the rest of ya, let’s get on with the show.  In the last article, we covered a few tips to get your eating (and your lard holding ass) back on track.  Here, we will cover a few workout and training tips to get things rolling in 2012.

No cute intro paragraph, just the tips:

Am I that bad? Yes..

1. Assess the situation. What’s the goal?  Weight loss? Muscle building?  Just getting your tubby body off the coach for a few minutes a day?  Whatever it is…just be honest, and let’s start from there.  But, please…don’t give me this ‘I don’t want to lose a bunch of weight or get too much muscle, I just want to tone up.’  PUKE!  Look, you either want to lose some weight, or you want to get as big and strong as you can.  Stop with the ‘tone up’ bullshit this year, please.

2. Set a goal. Now that you’ve assessed your situation, and have been honest with yourself…set a goal.  It doesn’t have to be some crazy detailed goal, with check points every 3 days…but set a goal.

If you’ve been doing NOTHING, maybe it’s just exercise 3 days a week.  If you’ve been in the gym for a while but find yourself one of the weakest ones there, it could be to get stronger at X, Y or Z.  Or, if you’re a bit more advanced…maybe it’s to compete in your first power lifting meet, or body building competition.  Whatever, just set one.

Mine: To be the strongest I possibly can at a body weight of 175-180lbs.  Seeing plenty of people doing the ‘big lifts’, such as; deads, squats, bench, and overhead presses at 2 or even 3x their BW…I have a whole lot of work to do.

3. Start back up slow. Start even slower if you haven’t even started….  Start slow, but start ASAP.  The longer you wait, the harder it will be.  Let’s quote someone…bodies that are in motion, tend to stay in motion.  I probably butchered it, but you know what I’m saying…just get the ball rolling.  Don’t freak out if you don’t feel as strong as you did before all the holiday festivities, and don’t quit when you realize it’s much easier to sit around watching TV and snacking on fries…than it is to actually eat something healthy for you and moving your carcass once in a while.  Once you start….it gets easier.

4.  Keep track of your progress, or lack thereof. Where’s that dead horse again?  It’s beating time!  Yes..yes…I’m going to suggest a training/diet journal again.  Look…it’s important, stop ignoring it.  Just starting your journey for the first time?  Consider yourself lucky and ahead of the rest, just by using a journal.  Been a gym rat for years, just never logged?  Well, get on it this year! Just by having a goal and keeping a training and nutritional journal, you’re 4x more likely to stick with a regiment and have success with it.  It’s actually pretty stupid to not do it.

I know these weren’t individual tips, designed for your own goals…but you can apply them to just about anything.  But, if you want a few suggestions for total programs, I added a few links below:

For those looking to lose weight, Vic Magary has a great 31 Day program that’s guaranteed to get your journey off to a great start.  I lost 14lbs in one month doing his program back in 2009.

Check out Vic’s 31 Day Fat Loss Cure by clicking :HERE:

If you’re that skinny fat guy that’s been dreaming of a little definition, Jason Ferruggia can definitely help you on your muscle building journey.  Even though I don’t consider myself a ‘hard gainer’, I have tried out his program with some success.  It comes complete with a food guide, supplement report, exercise database, and a ton of audio interviews he’s done over the years.  Check out Jason’s program for hard gainers by clicking :HERE:

So this article doesn’t look like a giant add filled with links, we will leave it at that.  You basically have 2 types of goals this time of year, losing fat, and packing on some muscle.  Those 2 programs above will definitely take care of your needs.

In three sentences, I will leave with one more tip that will bring you more success than you’ve had in years:  When training, lift heavy shit, and run up hills.  When eating, stick to plants and animals.  When you’re not training, make sure you get plenty of sleep, meditate, or at least relax…and always do some sort of recovery exercises like, foam rolling, or yoga.

The End!

See ya in 2012, folks!

-Mike McNeil.

Watch your back!

What’s up my fellow beasts in progress?  It’s late, I’m tired, and I have to be up before the chickens tomorrow.  But, I had to get this one out before it slipped my mind.  By the time you get to read this, I’m sure it’ll be Sunday wherever you’re at.  So, grab your Starbucks, Cocoa Puffs, steak and eggs, or whatever you do for your hangover recovery on Sunday morning…and get ready for a great read.

We’re going to talk about the ‘puffy’ look and the ‘powerful’ look.

If you’ve been to commercial gyms more than a few times in your quest for beastness (and we all have) there is one thing most of us will agree on.  What’s the #1 body part you see being trained? Hint; it usually happens on Mondays.. Correct, the answer is chest.  I would even add biceps as being a very close 2nd place.  Well, it’s all bullshit…first off, most serious ‘lifters’ are laughing at you when you’re walkin’ around with your stud stroll stride, simply sporting a puffy pec deck, and some decent size on your arms…only to have a back as flat and narrow as small ironing board.  It’s common in the globo gym scene; puffy pecs, decent set of guns, weak back, scrawny legs, and a roll of coins disguised as a neck.

Most guys train the chest and the guns simply for the idea that it’s going to get them laid at the bar.  Actually, according to a recent poll in a girly mag- right behind abs…a solid upper back was the most appealing to the females.

So make sure you’re not neglecting your back side.  Whether it’s for the power, or the looks- giving it a good amount of attention is needed.

Stop neglecting me.

The article is awesome, nothing but truth and I’m glad a strength vet who was #36 on the top 100 Most Influential People in Health and Fitness, is speaking the truth like this.

Check out Jason Ferruggia’s article by clicking HERE.  Trust me, it’s an awesome read.  He breaks it down and even offers some solid advice on how to get it yoked! He also has a pretty solid program, very simple to follow, and very affordable, on how to make big gains of lean muscle mass for that skinny fat guy. One of his earlier programs was MSG.  Complete with a supplement report, meal plans, and tons of material on workouts and lifts.  I’ve used it personally myself, simple and awesome. Very, highly recommended…check it out HERE.

Make sure you give it a read, another great article by Jason…HERE, Build Your Back!

Have a great Sunday, enjoy the football and family!

-Mike McNeil.

5 Gifts for that beat up Lifter

You have about 10 days left to scramble out and search for some last minute gifts.

For that guy that played every sport known to man, but still continues to hit the weights hard because it’s in his blood, it’s his mentality.  The only problem is, he’s always banged up after his sessions.  He only knows how to go heavy…or go home.  He has 2 gears, full throttle and idle.  You won’t find him in a Zumba class, pilates, or on a damn cardio machine.  People think he’s crazy, and should just stop already.  There’s no stopping in his mind, bury me with a barbell is his motto.

Here’s 5 gift ideas for the banged up lifter on your list:

1. Trap Bar: $150-$200.Years of abuse have made even the lightest deadlifts too painful to do.  Every time they’re done, it’s followed by a week of regret.  Still, there’s something that says ‘without deadlifts in my diet, I cannot live’.  There’s still hope; The Trap Bar Deadlift.

2. The Rumbler Roller: $30-$70. Because, the weak, yoga enthusiast rollers…just don’t work anymore.  This is like a foam roller on crack!  It hurts, the scar tissue and lactic acid runs deep.  A few rolls on this thing will have you questioning your own reason for existence.  Have no fear!  The banged up lifter stays in the game with a few minutes on this every night.  It goes from pain, to questioning your existence, to being ready to crush another PR the next day!  It’s a brutal cycle, but this man wouldn’t trade it for the world!

3. The Rotater $60. Shoulder issues is always common wit banged up lifters.  Go with a real rehab tool being used by professionals all over.  It’s simple, it’s compact, and it works.  Your shoulder range of motion SUCKS…use this to get at least some of it back to where it was prior to your addiction to heavy weights.

4.  Blue Heat: $10. This stuff is like Icy Hot…on crack!  It’s actually a veterinary product…but works wonders to increase sweat, and loosen up the tight spots before lifting.  If it’s intended for horses and other animals….you know it’s powerful!  Add this on, then begin the warm ups…guaranteed to get loose and ready, faster than ever.

5.  Airdyne Bike: $100-$400 used, $800+ New.  This one is going to cost you a bit more, but well worth the investment.  Hill sprints sound worse than doing a belly flop onto a pile of hot coal to this guy.  The legs are shattered for days after a few sprints, multiple torn hammys and beat up legs have left him looking for a way to get conditioning in….but, he’d rather stab his eye with a butter knife than be cause on the elliptical.  The Air Dyne is the perfect option…

You can seek out a pretty solid used one off the internet, or if the funds are available you can order a brand new one from Schwinn.

There you have it, no more excuses or shitty gifts for the meathead.  Buy him another tie and he may just hang himself with it.  Prevent suicides…buy gifts that don’t suck!

Get on it!

-Mike McNeil.

11 Gifts for the BEAST on your list (or yourself)

Chances are, you’re going to buy a few gifts this year.  Everyone does it to some scale.  Some people are fortunate enough (or stupid) to dish out thousands for something you see on all those lame commercials…you know, Every kiss begins with Kay…and some people opt for the 10 pack of generic holiday cards from the Dollar Tree.  But, to some extent…gifts will be bought.

If you have a BEAST in your life, you might as well buy them something they’ll enjoy.  Or, don’t feel bad about buying it for yourself.  You definitely can’t expect your fat mother in law, or those lazy desk jockey coworkers to buy you anything cool.  Depend on them, and you’ll end up with a drawer full of ugly ties or some popcorn tin that’s going to add about 6lbs to your New Year’s Resolution come January 1.

Now that we’ve insulted your mother in law and coworkers, let’s get to the list.

1.  Sandbag and or Kettlebells. $25-$200.

It’s a great way to add some variety to your training program, and they work.  I hate using the word ‘functional’, because it means nothing.  Functional?  Like, people go around clean n’ pressing things on a regular basis, or swinging a blob of weight over and over, between their legs.  C’mon!  Forget function…the point is; they work, and they’re cool.

For Kettlebells, there are many options.  I suggest cruising craigslist or eBay for an affordable deal.  You don’t need anything ‘professional’ right off the bat.  A good deal is anything under $1.50 a pound.  For Sandbags, I highly suggest you check out The Ultimate Sandbag by Josh Henkin.  There are different levels to choose, from lite bags to beastly bags. This sandbag is very versatile, the weight can be adjusted easily with filler bags, and it comes with some great DVD workout programs and some other goodies.  Click Here -> ULTIMATE SANDBAG to check out the selection.

I also did a review of the one I purchased.  Check the article by clicking HERE.

2.  The Prowler. $250.

There will be a few extra pounds being packed on this holiday season, it just happens.  Don’t waste your time on the treadmill running in place like a dummy.  Instead, check out the prowler…this thing packs some SERIOUS intensity when it comes to conditioning.  Fat chicks use machines for cardio, serious fitness addicts do conditioning.

3.  The Sled.$160.

Same reason as above, except this one is a sled.  Just buy the pulling straps and you can pull or push this bad boy around…and it’s about $100 cheaper.

4.  Digestive Aid Enzymes by AST Enzymes. $40-$60.

After eating too much of aunt Bertha’s special fruitcake, you’re going to be farting until next Summer.  Get your body back on track with some digestive enzymes by AST Enzymes.  Used by fitness pros like Jason Ferruggia, these are the real deal…and they work!  Click the picture below to see the enzyme selection.  To sweeten the deal, use my personal discount code MMIK55 and get 10% off your order.

For digestion, go with the DigeSEB-GI.  These are awesome, especially for those that already have gut issues.  Remember, real health starts on the inside.

4b. On that same note, they also offer enzymes for joint support.  I’ve been taking them for a few months now.  They’re not a free pass to do ’stupid-shit’ with bad form, but they have reduced the shoulder and elbow pain tremendously.  For the joint support, you’ll want to go wit the Exclzyme-2AF.  Don’t forget the code, MMIK55 for 10% off your order.

Enzymes are not a ‘magic pill’, but for the serious lifter who is interested in staying healthy from the inside out, they are a must have.

5.  Vibrams 5 Finger shoes.$80-$150.

I must admit, I was reluctant to fork over the cash for these…and, luckily I got them as a gift from someone, so I didn’t have to.  After using them for some time now, I would purchase a pair with my own money.  They’re nice.  For my deads and squats, I am still wearing the flat soled Converse.  But, for regular gym use, and especially hill sprints, you’ll find me sporting the Vibrams.  I have had mine for well over a year now and they work great.  I don’t wear them around town like some people, but if you take care of them…they’ll last you a while.

6. Fitness E-books. $40-$80.

I love E-books.  They’re awesome because you can order them instantly online, and as soon as it’s paid for…BOOM, it’s in your inbox.  Save it to a flash drive, or computer CD and give it as a gift.

For that someone looking to lose some weight: 31 Day Fat Loss Cure is a great idea.  Another program that can easily be ordered thru an easy download, is Turbulence Training. There’s plenty of other options, such as DVD workouts like P90X or Insanity, or plenty of other ones you can easily watch on late night / early morning infomercials.  But…The 31 Day Fat Loss Cure, and Turbulence Training are the only ones I have used myself for fat loss.  I recommend both of em’.  Be warned, neither one of them are ‘easy’ programs.  They’re simple, but not easy…it takes dedication and the desire to push yourself constantly.  It’s probably not the best idea for that person that’s been ‘talking’ about taking a walk every night to lose weight…for the last 8 months.

For the beast on your list that’s looking to get STRONG, check out these three E-book programs I have personally tried.  1. Underground Strength Manual by Zach Even-Esh and 2. Lean Muscle Hybrid by Elliott Hulse. 3. Muscle Gaining Secrets by Jason Ferruggia. All three of these are AWESOME investments for the guy or girl who is looking to get strong and lean.  Although, Muscle Gaining Secrets is designed more for the ‘hardgainer’ who has issues putting on weight.

6.  Foam Rollers. $20-$50.

Trust me, people hate spending $30-$40 on stuff like this.  But, it’s needed if you’re going to be banging heavy weights.  You gotta stay healthy to stay strong.  Whoever the fitness enthusiast is in your life, they’ll definitely be grateful for this one…now, you just have to get them to actually use it.

7. The Rotater. $60.

This one is perfect for that guy or girl with shoulder problems.  I received this for a contest I won online.  If you know me personally, you know I have some shoulder issues.  I will admit, I don’t use it as much as I should- but, it has dramatically increased the ROM on my left shoulder.  I did physical therapy, and rested for weeks…and once I started using this with the foam rollers and stretching, I’ve been back to pushing heavy weight above my head.  Like the above, nobody wants to fork over the cash for rehab tools…but they’ll appreciate you even more if you do it for em!  Click on the picture below to find out more about the Rotater.

8. Power Tower. $75-$150.

You can now do pull ups, push ups, knee raises, and dips, all in one location.  You can find them with assembly required at most sporting good stores, or browse craigslist for one already put together for a few bucks cheaper.

9. Jump Rope.  $2-$30.

Nothing says ‘get off your ass and do something’ like a jump rope.  You can opt for the cheaper version, found at any store, or you can go with an adjustable weighted one, or speed rope on the high end.  If you’re a newbie, I would say stick with the lower end ones and work your way up.

10. Chalk. $10-$20.

Now, you’re talkin’.  If this is on the list, you got a serious lifter you’re buying for.  This stuff won’t be allowed at your local ‘fitness club’, so make sure he or she is doing some garage training, or at some place where they want you to train hard.

11. Personal Trainer. $100-$500.

Ok, so you tried everything else but they just won’t get their shit together and work out.  Hire someone to help.  Depending upon many factors, mobile, bootcamps, experience level, and the amount of sessions…the prices will vary.  These days, you can even find one online and get an internet based trainer.  The options are endless…but, if you’re in my area, I’d be more than willing to help!

Well, there’s a few ideas.  No more ties, fruitcake, pajamas, socks, or the other average…lame, gifts you’re used to giving.  Or, do yourself a favor and pick one from the list to make sure you’ll be getting at least one cool gift this year.

Merry Christmas, beez in peez! Enjoy!

-Mike McNeil.

PS: If you found this list useful, or just like forwarding emails…do me a favor and send it to a few friends.  Better yet, hit share on your Facebook page and spread the love to your homies!

Thanks!

Strong WORK for your new gym

This post is a follow up to my “Simple and Cost Effective Strength” article I did a couple of weeks back.  Let’s just pretend you went out and found some ‘gems’ at yardsales, craigslist, and other valuable resources for equipment.

We’re going to assume you just picked up one barbell, and the basics I mentioned.  So, there is no equipment for fancy circuits or machines to do all your ’support work’ on.  All you have is the basics, and that is plenty to get you brutally strong.

Note: Sorry, but you’ll have to get a jump rope too. You can find em’ anywhere, and they’re very inexpensive.

Now, here’s a week’s worth of workouts you can try in your new gym you set up:

Day 1: Day of the Deads, plus some press and pull work.

Warm Up with a few sets of  10 reps with very light work.  Then get right into the deadlifts.

Start with a simple 3 sets of 5 reps on the deadlifts. I will not get into specific weight loads, as I do not know your current deadlift experience or strength.  If you don’t already know, you will soon find that out for yourself!

In between lifts, work in push-ups. Don’t go to failure, leave a ‘couple in the tank’, so that you don’t exhaust yourself before your next lift.  So, if on rep 30 you’re going to collapse, face on the floor…do not do more than 25.

Once your deads and push-ups are completed, move on to the next phase.

Bent barbell rows: 3 sets of 6-10 reps.  Keep these somewhat ‘lite’, so you don’t over work the back.

For your conditioning, you are going to use your sled…remember, the one you made?  If not, click HERE->> for the do it yourself sled project.

Sled Sprints: 20-40 yards x 10 reps. Use a weight you can get a good sprint in with.  Usually between 45-90#s depending on the type of tire you picked up and the surface you are pulling it on.

Stretch it out, recover…

Day 2: is an OFF day.  You will do recovery work such as, walk, foam roll, and stretch it out.

Maybe not this extreme, but make sure you're recovering.

Day 3:(This day is your choice, but choose either the Bench Press or the Squat. Personally, I recommend making it your Bench Press Day.)

Warm up good and make sure everything is ready to go, the stick with a weight you can work with and do solid 3 sets of 4-6 reps.

In between sets, as ‘active rest’ do Walking Lunges for 12 reps, 6 each leg. Either weightless or feel free to use 25# plates.  Just so you’re not sitting around doing nothing in between sets.  Plus, it’ll keep your heart rate up and keep the legs fresh.

Next do 4 sets of 8-10 Reps of T Bar Rows.  You can easily set up your barbell in the corner of the room, but you’ll have to use a close grip on these for now.  4 sets of 8-10 reps, T Bar Rows.

Once you’re done and recovered from your bench work and T-Bars, it’s time to get into some pull-ups. Start with Supine Grip Pull-Ups and work your way up ladder fashion. 1-2-3-4-5. (Feel free to alter the ladder to suit your current pull-up capacity) You should already know how many pull-ups you can handle. If you can’t do any pull-ups, lighten up the bar and do some barbell front rows. But, this is something you’ll need to work on in the future.

Work in about 30-60 seconds worth of jump ropes in between each set. Once again, depending on your current jumping status, the reps will differ.  You want to do enough to feel like you’re working hard thru it all, but you don’t wanna kill yourself every round. You also want to keep your body loose and ready for conditioning as well.

Conditioning:  You’re choice; Either 15 minutes worth of sprints, if space or a hill is possible. As many possible of full bupees in 10 minutes.  Or, 10 minutes of jump rope, 40 seconds on 20 seconds off.

Once this workout is complete, you’ll probably experience some soreness to say the least, so take the next 2 days off.  Please Note:  Your OFF days are not meant to be spent sitting on your ass drinking soda and munching on chips.  You should be walking, foam rolling, stretching, and eating as clean as possible.  Clean food will help you recover rapidly.  Flour and sugar are going to just cause more inflammation and create even more soreness in your muscles and worse…your joints.  Also, it shouldn’t have to be said…but, drink a shit-ton of water.

Day 4: OFF

Day 5: OFF

Day 6: Squats

This day will be pretty similar to day 1, your going to do whatever you need to get ready for your ‘working sets’.  Suggestions; jump ropes, a couple sled pulls, air squats, lunges, etc..  I do suggest at least 2 or 3 very light sets to get you warmed up as well.  Once again we’re assuming you know your squat load and rep weight ranges.

Do 3 sets of squats in the 4-6 rep range. Rest long enough between sets  Once you got your ‘heavier’ work done for the day do the next round of squats, instead of any support work.

Lighten the load, but make it one that isn’t ‘too easy’.   You should feel each rep.

So 2 more sets of 8-12 reps.  This should almost feel like ‘conditioning’, keep your heart rate up and do not rest too long.

Recover from squatting your ass off and get ready to so some military press.

Keep it simple and stick to 3 sets of 5-8 reps of something you can handle.

Conditioning:  Sled Sprints with burpees. Do 5 sled sprints of about 40 yards.  Sled sprint 20 yards forward, then drag it backwards to the start.  Once at the starting point, fire off 10 burpees as fast as possible.  Rest as little as possible, and finish your conditioning the way it’s supposed to be done…FAST AND INTENSE.

Squat Day: Brutal but beautiful.

Day 7: OFF

Follow this outline for 2 weeks and be on the lookout for the next phase.  If you’re truly serious about getting stronger and building up your own arsenal of equipment, start hunting for a few dumbbells as well.

As mentioned before, resources such as; Craigslist, eBay, yard sales, and second hand stores (such as Salvation Army and Goodwill) are huge when it comes to finding great deals on fitness equipment.

Keep it simple, and stay STRONG!

-Mike McNeil.

PS:  Training sessions are just a small part of getting strong.  You also need to feed your body the proper fuel it needs.  During these tough times, I can understand the complaint…”It’s just too damn expensive to eat healthy!”

But, I beg to differ…be on the lookout for that post next, How to make eating healthy…very affordable.

PPS:  If you haven’t already, find that HILL.  Hills, stairs, or a big open to field to sprint your ass off.  No more excuses, make it happen.

Simple and cost effective STRENGTH

Hate the public gym?  Don’t have much cash to make your own dungeon? Fitness just a tad complicated for you?  Want to get brutally strong in a short time? Strapped for time?  Does driving to the gym, changing, and spending 2 hours doing exercise that never seems to pay off piss you off?  Hate paying monthly gym fees, only to find a plethora of treadmills and ellipticals…and only one squat rack?  If you answered YES…then, this post if for YOU.

Going through a few drawers, I found 2 heart rate monitors…both had busted straps.  I found a few resistance tubes and a bunch of other ‘fitness’ related items I haven’t used in ions…  In my closet, at least 3 gym bags…and, I don’t even go to the ‘gym’ anymore.  Some KT Tape, elbow wraps, and some knee wraps I haven’t used since I abused my body in 2009.  On a flash drive, tons of e-books, programs, and a bunch of fitness articles I haven’t read yet…but meant to a long time ago.

Just opening a few drawers, looking through my closet, and going through some totes I have stored on the side of the house has opened my eyes…there is just WAY TOO MUCH shit!  Sure, eventually…I’m sure it’ll get some use, and I’m always a fan of picking something up if the cost is way too cheap to pass up.  Down the road, there will be a gym opened by me.  There will be plenty of items I will put to use…but for now, it’s all too much.

Clutter.  Over-complicating.  Over-thinking.  It makes no sense at all.

Why?  Why are there 15,000 different ways to train, and 100,000 different programs out there?  Mostly because people want to be paid for their program…and, there’s always going to be opinions as to what works best.  I can’t say I know it all, or even close to a fraction of a fraction of knowing it all…but I will tell you this; When it comes to getting strong, the methods don’t change very much.  There will always be new versions of this and that, but if you look back at all the brutally strong guys from the old school era…it’s all the same foundation.  Notice, I said STRONG…I didn’t say ‘body builders’ or mirror posers.

Since the last update was for my ‘weight-loss’ beez in peez, this one is for the ones looking to pack on some slabs of muscle.

Let’s just pretend you didn’t have much time at all, but you had a rack and a bench in your garage.  Oh, and plenty of weight and a solid barbell to go along with it.

You didn’t have a ton of nagging injuries, you understood the importance of a solid diet plan, and took time to do recovery and mobility work.

Listed below, you will find ALL YOU NEED to get brutally strong in a short period of time.

Here's your simple rack and barbell.

1. Barbell: Deadlift & Squats are ABSOLUTE essential.  When it comes to the working the upper area, stick to the overhead press and bench press.  I purchased the rack pictured above at a yard sale for $30.  I also got 550lbs of weight, a barbell, an EZ curl bar, and a flat bench for $150.  You can add a sturdy bench that slides into the rack above, or find a used flat bench press you can use separately.

2. Bodyweight Movements: Pull-ups and chin-ups.  Any and all variations.  Push-ups, and dips.  For pull-ups, you can purchase a door mounted pull-up bar at any fitness store for $30, or if you hit the yard sales like I do…it’ll cost you around $10.  If you have more room, look for the ‘power tower’ pictured below.  This one cost me $75, already assembled.  Your last option could be a local park.  There’s a ton of options you’ll find there for the listed movements.

Great investment for $75.

3. Cardio/Conditioning: Hill sprints. Prowler work, and sled sprints.  Let’s just pretend you live within 10 minutes driving distance to a nice hill.  If not, click this article HERE >>> and make your own sled at home.

Find one. I've found many.

So, there you have it…find a way to get the job done.  If you got the extra cash, go out and purchase it all right away.  If not, you’ll have to ‘thrifty shop’ like I did.  At the end of the day…you CAN make it happen if you really put some effort into it.

* Rack, Bench, Barbell, Weight. (paid $150)

* Power Tower for bodyweight movements.  Or find a park. (paid $75)

* Find a local hill.  Or, if you prefer the sled…make one at home.  For better results, do both. (free tire, rope and sled welding paid $25 total)

So, now that you got it…what ya gonna do with it??  Well, that’s for next time… We’ll cover a few basic, but VERY EFFECTIVE workouts to get you brutally strong in your ‘new’ home-based dungeon.

Stay strong!

-Mike McNeil.

PS:  There are a few ‘e-books’ and programs I have started to look into.  But, since I have not completed or totally reviewed them I do not feel comfortable recommending them to you guys yet.  Not to mention, I haven’t singed up for their affiliate program either….just being honest.  Be on the lookout for the recommendations coming very soon…

Who Are You? What do you want?

We love excuses.  We love blame.  We love procrastination.

Grab a mirror. It’s time to take a long, hard, look at ourselves.  Who are you?  What kind of person are you?  Why do you do what you do?  Why do you train?  What’s the purpose of it all, anyway?

These are questions you have to ask yourself everyday, every time you step foot into the gym and take on the iron…or walk up to a hill, knowing you have a shitload of sprints to get in…and only a little time to get it done.

It takes guts.  It takes determination.  It takes everything you have.  This is not a half-ass, do it sometimes, type of deal here.  Some people REALLY want it.  Some people would rather WISH for it.  So, who are YOU? What are you gonna do?

It’s the kids, it’s the economy, it’s my boss, it’s my wife, it’s my friends, it’s my hectic schedule…it’s, it’s, it’s….YOU!  Shut up.  Seriously, shut up.  Stop your whining.  It’s time for a self assessment.

Let’s get serious for a minute.  You have to realize, doing the same ol’ shit day in and day out…is only going to produce the same ol’ results. Do more of the same ol’ and you just get more of the same result.  The result?  Usually it’s nothing, or just frustration.  Let’s talk training for a minute.  No, not ‘exercise’ or ‘working out’, I said TRAINING.  Meaning, you are training for a goal…for a reason, for a purpose.  Now, there is nothing wrong with just exercising, actually it has many benefits.  But, that’s not my thing.  My goal isn’t to ‘tone up’ or lose 10lbs…I’ve already done that, it’s easy.  Moving heavy weight on a consistent basis is not easy. Losing 10lbs is easy.  Yes, it is EASY.  If you cannot lose 10lbs of body fat, you are simply lazy and not trying hard enough.

There, I said it:  Losing 10lbs of body fat is EASY.  But, it takes dedication to stay on track with your training sessions…and discipline to keep yourself from shoveling crap down your pie-hole.

Now that’s out of the way, WHO ARE YOU?

Are you the type that loves a brutal session?  One that leaves you exhausted, but full of energy, and ready to take on whatever comes your way?  Or is a pair of 8lb shiny dumbbells and a purple yoga mat enough for you?  Can you suck it up and get the job done in triple digit weather, or do you need the comfy confines of 72 degrees at your local ‘fitness club’?

Do you get excited about a new hill you spot on your way home from work?  Or do you constantly seek out some new ‘cardio machine’ every year new models are released?  Then, turn it into a storage area for your coat when you get off work? I heard there’s a new treadmill out with ‘Jillian’ built into the computer to keep you motivated every day…seriously. It also has google maps built in so you can ‘take your training session to any location’ you desire.  WTF?! Seriously…having an image of some beach on a treadmill computer screen is just a LITTLE different than actually running sprints in the sand.  But, that’s just my $0.02…

Anyhow… It’s easy to excuse away a workout.  You know, it’s late…I’m behind, I have shit to do…instead of firing off 100 burpees as fast as possible, “I’ll just workout harder tomorrow”.

You know why?  Because, getting real results is HARD WORK.  It can be brutal, and it’s not always fun.  It’s much easier to complain about time, then get home and catch up on episodes of Lost or America’s Got Talent.

There is nobody that is ALWAYS ready to train. It’s easy when you’re motivated and feeling fresh.  When your tired, stressed, and sore…it takes guts to get the shit done.  I’ve heard a couple different names for it, ‘punch the clock and work’ sessions, and ‘box check’ sessions.  At the end of the day, you get the job done.  Those who want it, will find a way.  There’s just not enough time to waste on excuses.

On a recent article, Zach Even Esh put it very nicely, “When you don’t want to lift you remind yourself that you are LUCKY to have arms and legs to be able to “lift”, so it’s time to Man the F**K UP”- Zach Even Esh.

Are you one that absolutely loves to get under the bar and squat til you feel like puking, being uncomfortable with twice your body weight on your back?  One that loves the feeling of a new PR deadlift lockout?  Most people won’t understand…but, don’t worry about them….they just get in the way.

Or, is your one and only goal to see the scale tell you that you’ve lost a few pounds since the last time you stepped on it? Only to be laughed at by the same scale, 3 months later.  Or do you take a stand, and demand the best from yourself…a goal to get the fat off and keep it off for good?  Does it piss you off when you hit the gym, only to find a bunch of punks doing 19 different kinds of curls and shrugs in the squat cage…or are you one of those punks?  Or, are you simply reading this and asking yourself…WTF is a squat cage?  Do you enjoy loud workouts, heavy weights, and setting new personal records?  Or, do you prefer a place that has ‘alarms’ that go off anytime someone grunts or drops a dumbbell on the floor.

Do you love carrying heavy shit?  Chalk on your pants, hands, a little on the face…or is a couple of calluses on your hands just too much to deal with?  We are doing a self assessment here…so, be honest with yourself.  Does the prowler excite you?  Would you rather do prowler suicides until you’re too beat up to walk back to your car, or is it the chubby pilates instructor with her matching Reebok outfit that keeps you coming back to the gym?

What is it?  Is your ‘cardio’ a 2 mile walk with your purse sized dog, or is it a bunch of sled dragging in a parking lot?  How about some hill sprints, or is it the treadmill with a slight incline?  No reason to be ashamed.  Different strokes, for different folks, right?

Now, don’t get me wrong…everyone should get their asses off the couch and engage in some type of exercise.  But, I have found that if you’re not one of those few that actually step up and get shit done when you don’t feel like doing…and at the very least, look forward to a brutal workout once in a while…you’re going to fail.  Most are stuck on those yo-yo diets, battling 5 or 10lbs every couple of months, even though they have 35 to lose.  It’s the same guys that are constantly doing the same ol’ shit, browsing supplement websites, looking for an easier way, and in the end…complain about being stuck in a rut.  I’ve hit a plateau, I can’t get bigger, I have bad genes, I can’t make strength gains, etc, etc..

It’s these same guys that you’ll see crowding the squat rack doing curls and waiting in line for the pec-deck machine at the local gym.

So, if you simply want to ‘lose a little weight’, just stop eating a bunch of bullshit…and move around a little more.  To be honest, if that’s you…there is not much this website has to offer you. Try Lindora or Weight Watchers.  But…but, if you truly want to get bigger, stronger, and healthier…be ready to do some serious work.  It can be brutal, it can be humbling, and once in a while…it’s gonna hurt.  Practice discipline, stay hungry and determined…and it’ll all pay off.

This will probably piss a bunch of people off, so what.  It may even turn away some ‘potential’ customers…I don’t care.  I’m simply tired of the whiners, excuse makers, and those who constantly find ways to excuse themselves out of hard work.

So, who are YOU?

Eat flesh and plants.

Train hard.  Lift heavy shit, and sprint up hills.

Practice rest and recover.

Rinse and repeat.

The end.

-Mike McNeil.

Crunches and Shoes, they do NOTHING

Well, does it?

No…geeze!  I don’t know how many times this has been talked about and discussed.  But, thanks to many late night / early morning infomercials, the topic keeps coming up….over and over again.

Well, here is another study for you that just won’t leave the dead horse…dead.

Crunches do NOT reduce abdominal fat.  Click HERE for the detailed article and study.

If you don’t want to read it (I don’t blame ya) it basically says, “doing crunches everyday will enable you to perform more crunches over time, but will not reduce belly fat.”

Shocking…

Remember those ‘toning shoes’ that seem to have become the next popular big thing?  And, the same ones I constantly make fun of…and shake my head in embarrassment when I actually see males wearing them at the gym?  Well, yeah…Reebok just got bitch slapped with a huge fine.  They DO NOT work as said. Here’s another article that just came out today: Click HERE for the article that should put this one to bed as well.

Basically, Reebok is set to pay $25,000,000 to the FTC.  This fine is supposed to be used to pay consumer refunds.  Refunds will be made thru the FTC, or a class action lawsuit.  If you bought into this crap, get yo money back!!

I don’t know how many times I’ve had to explain to people that you lose fat through proper nutrition and hard work.  That never sounds as fun as a nifty $99 machine and a pair of shoes that melt the fat away and give you washboard abs to drool over.

It’s simple, but not easy.  Nothing worth doing is ever ‘easy’. If you want results, you need to work your ass off.  Stop eating a bunch of crap, and work hard.  But, but, but, that’s not fun…Mike. Tough shit.  Stop whining and buying into bullshit, just get the job done.

The End.

-Mike McNeil.

Monday Motivation, and a Workout

It’s time for some Monday morning motivation!

Below, you’ll find some motivating words…a BRUTAL workout, and a bunch of tips linking you to past articles.  I suggest you save the page, and refer to it on a regular basis.

No, it’s not going to be the cheerleader type of motivation…or the type that’s going to tell you to think positive and it’ll all work out for the good.  I’d also be in complete denial if I sat here and denied the fact that most people are experiencing some sort of strain in our lives.  Whether it be financial, or some other sort of stress.  I’ll also be the first one to tell you (from personal experience) that sticking to a program and getting your workout in can be quite the test while you’re experiencing some trying times in your life.

Let’s all’s all admit is; life can be a BITCH sometimes!

During trying times, exercise can be quite the stress reliever.  Sometimes, you gotta suck it up…forget life for an hour, and just get the job done. Personally, when I’m feeling stressed (quite often these days) I find myself craving a brutal workout.  Call it…Therapy thru self torture?  Is it healthy?  I don’t think I really care, I just know it helps.  Usually during stressful times, when I need the extra motivation…I go to my ‘cardio endurance’ workouts.  Flipping tires, doing burpees, and smashing the shit out of something with my hammer are always great options for myself.  This day was no different….

Today called for a trip to the local park.  Feel free to try the workout below if you need a good ass kicking to get your week going.

First, I tried challenge #2 in this ARTICLE found at T-Nation. I must WARN YOU.  This part will not take very long, but it can really FU** you up.  If you’re not warmed up properly, if you’re not familiar with the swing or goblet squat, or if you try and use too heavy of a bell…it’s going to put you down.  Make sure you have a solid foundation of fitness established, you warm up good, and you’re familiar with the movements…or don’t say I didn’t warn ya!

Part A) Reverse Ladder from 10-1.  Swings to Goblet Squats. Note: You can find the instructions to the swing and goblet squats in the ARTICLE at T-Nation. If you didn’t do it the first time, you can find the article by clicking HERE.

The Workout: 10 swings, 10 Goblet Squats, 9 Swings, 9 Goblet Squats…all the way down to 1 each.  Here’s the real challenge; do the entire workout without putting the kettle bell down!

Part B) Hill Sprints and a kettlebell. You know I love me some hill sprints.  If there’s a hill present, I’m gonna run it.

The Workout: 5 hill sprints from 50 yards (less of an incline than my usual hill) followed by 10 clean and press with the same kettlebell, each arm.  Repeat this 4 rounds, totaling 20 sprints, and 40 clean and press each arm.

Below, you’ll find a video showing the KB clean and press.  Once again, get this movement down before you start banging a heavy bell around.  At the very least you’ll have some sore arms and shoulders…worse, you can snap your little forearms in half!

Part C)  5 Rounds, using a tire, a hammer, and your body.

10 Burpees to jump and twist.  That’s 5 burpees next to the tire, jump up and twist it into a box jump.  Alternate side, then repeat.

Next, 6 tire flips.  Get aggressive, push that fu**er over.  Don’t let it fall on it’s own, push it!

Next, 10 sledge hammer strikes onto the tire. (5 left, 5 right)

Next, 10 box jumps.

Next, call me an asshole idiot….then thank me later.

Now, I am not sitting here saying to brutalize yourself and everything will be all better.  Actually, too much at one time, combined with a stressful life…can be quite stupid. Pain, fatigue, lack of progress, and of course…injuries, will be quite common if this is your norm. In other words; it’s going to HURT you…bad.  In order to make progress, really be healthy, and get leaner and stronger, you’re going to need to get things in order all around.  Easier said than done, I know. Here’s a few more tips from past articles to keep things in check.

1.  Sleep. We’re done beating this dead horse.  Click HERE for the recent article on sleeping..zZzzZZzz.

2. Remember to be grateful. You have to think of time as life, don’t waste life.  Review this recent article, reminding you to take time and remember the good things going on.  I don’t mean to be the bringer of doom n’ gloom, but you never know when it’s all going to end.  Click HERE for the article.

3. Keep yourself HEALTHY! No, this does not mean get a flu shot and dress warm.  This means, eat well, recover, and repeat.  If you’re not healthy from the inside-out, nothing else is going to do much for your progress.  Click HERE for a few tips on keeping your joints healthy, and some other medicinal foods you may not be using.

4.  Do Yoga…and meditate. About a year ago, I wrote an article on Yoga and fat loss benefits…or lack thereof.  Even though I am not a huge believer that Yoga will stimulate a bunch of fat loss, it does have a shitload of other benefits.  Yoga and meditation, do it!  Click HERE for the article from a year ago.  Then implement it.

5.  Buy good foods. As a bonus, here’s another ARTICLE that will give you some good ideas for your next grocery shopping trip.  Remember; food is medicine.  Filling your body with sugar, flour, and high fructose corn syrup is just going to leave you fat, sick…and stressed out. Click HERE for your grocery list, plus a little lesson on fish oil.

I’m not an idiot.  I know it takes much more than just food and exercise to solve problems.  But, it is a great start.  Working out all the time, stressing, and just appearing to be healthy on the outside…is just as bad as being a fat, sick, lazy, piece of sh**.  So, let’s change it.

If you find yourself struggling, the tips and article above will get your Monday moving on the right track.  Besides food and movement, you also need relaxation.  For me, that often comes from fishing.  Love it… Tonight, that’s where you’ll find myself and Mini-B.

I know I’ve rambled long enough, so we’ll leave it at that.

Until next time…be STRONG! (and relax and be healthy)

Thanks for reading!

-Mike McNeil.

PS:  I’ve mentioned digestive pills, probiotics, shoulder health, and a few other things to keep your training beastly and your body healthy.  So, be on the lookout for some enzymes and recovery tools I have personally tried myself, and have no problem recommending.  Of course, I would make a small commission if purchased…but I would never suggest anything I haven’t used and believe in 110%.

PSS:  If you enjoyed it, pass this article on.  I’ll be blunt; I need more readers. Thanks!

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