What's stopping you?

I have been training to participate in an adventure race and will also do a marathon this year.  I have talked with a few people about these events and just talked with a Soldier yesterday who is an ultra marathon runner.  He told me a story of how he got started and its amazing and inspiring.  He was in a fire fight in Iraq when his vehicle hit a large hole and bounced him up in the air causing a bunch of heavy ammo cans to fall on him and his foot.  One of his feet was moved 180 degrees in the wrong direction and subsequently broke his foot, leg and tore the tendons and ligament's in his foot.  Most of the bones in his foot was broken and spent 8 months in care to get rehabilitated for this injury.  Fearing he would be kicked out of the Army he did everything he could do to recover quickly and stay motivated.  He did this with his wife and family, also with the support of a running group he was in at his local YMCA.  The doctors told him they was thinking of amputating his leg and if they didn't he would never run again and would most likely walk with a cain or wheel chair the rest of his life!  Through his support of friends and family he is now an ultra marathon runner doing very well.  They did several surgeries on his leg/foot to get it to where he is today but he can't move his foot left or right at all.  They also took a portion of his calf muscle!  My question to you is what is stopping you from training to achieve your goals?

Conditioning Encyclopedia by Joe Hashey for FREE!!!!

 If you have never checked out Joe Hashey's site Synergy Athletics your really missing out on some good stuff.  Joe is always providing people with some great matierial and is motivated to train people who WANT to be trained the right way.  I highly recommend you check out his site Synergy Athletics and down load this FREE Conditioning Encyclopedia for FREE!

Download Joe Hashey’s FREE CONDITIONING ebook.  I have my copy and it is FULL if information.  Get yours here: http://www.synergy-athletics.com/free-conditioning-ebook/

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.

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