Build Insane Muscle with Power Training

Ok Smitty is Re-Launching AMD Tomorrow! Its only on sale this week with a ton of bonuses added in for FREE! AMD changed the way I train and I promise it will change the way you change to. 30 min in the gym 3 times a week and that's it. You will burn fat and build muscle. Its not just a manual that tells you what to do it shows you the science of WHY it works AND how it works. I highly recommend you make this purchase while its on sale this week.

Build Insane Muscle with Power Training Workouts

Have you ever been in a situation where you need to modify your planned workout because of time constraints? If it has not happened yet, rest assured that it will at some point in your training career. Do not fret, with Power Training Combos you will be able to get in a decent workout and you may even be able to add some quality muscle on your frame as well. By combining certain mass building exercises, you will help accelerate your gains and decrease your time in the gym.

While there are limitless combinations you can choose, the following combinations will take care of a huge amount of muscle with minimal time invested in the gym.

1. Horizontal Pull / Vertical Push: Seated Cable Rows/ DB Military Press
2. Full Body / Vertical Pull: Barbell Power Cleans / Pull Ups
3. Vertical Pull / Hip Extension – Barbell Shrugs / DB RDL’s

You will notice that these combos really target the musculature of the posterior chain primarily. This will give you a huge boost of growth hormone and pack on the pounds where it counts. Check out a sample workout below for a way to get your own power building combo training going.

Sample Training Workout:

Warm Up:
1. Foam Roller-IT Bands, Hammies, Quads, glutes
2. Light Static Stretching 3 x 10 s hammies, quad hip flexor
3. Jump Rope

Strength:

1a. Deadlift 5 x 5
1b. Military Press 5 x 5
2a. DB Shrugs 5 x 15
2b. Back Extensions 5 x 20
3. Abdominal Fallout’s 3 x 15

As you can see the work is not involved. Just back sure you perform the sets back to back and then take an appropriate rest period. It will be tough, but you will save time and build strength and some serious muscle.

Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.



Accelerated Muscular Development

How to Bench Press Correctly

Yesterday Smitty gave you an article on how to up your bench today he gives you a VIDEO on how to do it with a short article. Again he is give bonuses with his upcoming announcement! Check it out you will not be disappointed.

How to Bench Press Correctly



Key Points to Remember

There are very important key points to remember when performing the bench press to ensure healthy shoulders and longevity. In fact, these key points apply to all the horizontal pressing movements in this manual.

1.Keep a tight grip on the bar at all times, a tighter grip equates to more tension in the lower arms, upper back and chest.

2.Keep your chest up (thoracic extension) throughout the movement.

3.Elbows should be tucked and end up at approximately 45 degrees from your side.

4.Unrack the weight and take a deep breath and hold it.

5.Row the weight down to your chest, like a bent over row. Do not relax and let the weight drop.

6.Back, hips, glutes and legs are tight and isometrically contracted.

7.When you touch your chest, drive your feet downward and reverse the movement.

If there is pain with this movement, regress back to neutral grip dumbbell bench pressing. This means that you take a set of dumbbells and do bench press with your hands facing each other. Sometimes this is referred to as a "hammer" grip or a neutral grip. If there still is pain my suggestion to you is to regress further to more of a basic, fundamental movement, such as a push-up.

Push-up are an incredible tool that most lifters don't do because they want to build a big bench and a big chest. So they spend hours in the gym on the bench press, with poor form wrecking their shoulders. Follow the video below to learn how to bench correctly, but don't forget to always include basic movements such as a push-up.



Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.

Massive Muscle Building for Your Chest

Hey everyone just talked with Jim (Smitty) Smith from the Diesel Crew he has some BIG news coming next week that you don't want to miss out on. In the mean time he shot this article over to me for all of you to learn from and apply to your training. Tomorrow I will put out a article/video you won't want to miss on how to bench press correctly WITH a video! FREE!!! In the mean time check out this:

Massive Muscle Building for Your Chest


Raise your hand if you know how much you bench? I should see all of your hands raised. Whether you have an Internet forum record 900 lbs bench or are still trying to slap on 2 plates and press it up, most of us will always want to know ‘How do I get a huge bench?’. Well, it’s not as confusing as it may seem, but it will require some thought. Below you will find 3 areas that are crucial elements toward developing a monster bench and a bullet-proof chest.

1. Press From Every Angle: How many of you bench and bench and bench some more? If you are one of those types, get your butt off the bench and try pressing from different angles. If you are a raw bencher, shoulder and tricep strength is crucial for putting up monster numbers. Military pressing with either dumbbells or a barbell, will help balance out the musculature of the shoulder girdle and also give your triceps a tremendous strength boost. Also, balancing out your horizontal pressing with vertical pressing variations can actually HELP shoulder problems. However, if you shoulder is shot and you can’t kick you bench addiction, incline pressing also gives the anterior delts, pecs, and triceps a good stretch and will help your bench strength.

2. Row to grow: Many people are lacking in posterior muscle strength. I could go on and on about the posterior chain, but for the sake of this article I will keep it condensed to the muscles of the upper back and the lats. The only way you are going to be able to press big weights is if you create a strong and stable foundation from which to bench from. Have you ever gotten a case of the “wobbles”? You know where you unrack the weight and the weight of the bar throws you to one side and you have to counterbalance before you start to bench? Well, that is a lack of stability because of weak lats. Barbell rows, chest-supported rows, DB rows, chins, pull-ups, all will help you develop a huge bench. Generally speaking, I like to perform 2 sets of rows or vertical pulls for every set of pressing I do, including warm up sets. Get your lats thick and strong and watch as PR’s fall on your bench.

3. Pre-Hab work: It’s not sexy or even cool, but you MUST do some sort of shoulder pre-hab work. The muscles of the rotator cuff play a huge role in stabilizing heavy weights when you bench. The weaker they are or become, the more likely you will stall on your bench progress or even worse, get injured. Band external rotations, DB external rotations, really any sort of external rotation, will help you stay healthy and help your quest for a monster bench. Also, do not forget shoulder girdle mobility as well. Band Dislocates, plate halos etc., will help lube up the joints prior to starting your heavy benching.

Well, there you have it. Three action items you must address in order to get your bench moving and get that chest “SWOLE”. Check out below for a way to tie it all together.

Sample Workout:
Warm Up:
A. Band Dislocates: 1 x 12
B. Plate Halos: 2 x 12
1. Bench 5 x 5 2. DB Military Press 3 x 10
3. Chins 3 x max reps (2 min rest between sets)
4. DB Rows 5 x 15
5. Band External Rotations 2 x 20

Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.

Have you checked out Combat Core? If not you need to now! 3 BIG bonuses being added to Combat Core for 3 days only! Check it out I promise you won't be disappointed. I have the manual and the 2 disc DVD. Very Professional and informative.

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60D Nail bent

I apologize for the lack of posts lately. I have been working on a new website that will bring you the most upto date info and best training tips. I've also been working a lot in my regular job learning the ropes of it. In the mean time I've been doing a TON of grip work mainly crushing grip. I haven't really bent anything for the past few weeks due to the volume of grippers I've been doing but I have been leveraging my sledge hammer to maintain what I've got. Seems its helped a ton cause I don't bend DO hand style EVER. This is my first 60D penny nail since my double umbilical hernia surgury in June. Also in VERY loose wraps. So I've been doing bodyweight training for about 2 months now and JUST started lifting LIGHT weights as of recent.....HUGE PR for me.

Build a base of Strength

When you choose to start lifting weights or you receive a new guy to your team, you must ensure they can handle there own body weight first before they move on to a strength training program. Let them build a foundation with body weight exercises before jumping in to lifting weights. If you skip this step of forming a base or foundation you could cause serious injury to your athlete. I hear it all the time, "I'm going to the gym" I think to my self yes you are but you can't even do a proper pushup let alone that bench press your going to try to attempt. Do us all a favor and build a base of strength before attempting to start a lifting program. Here is a great video of some Body weight pushups that Joe Hashey has his guys do.



Via Synergy Athletics