4 Surefire Ways To Get STRONGER
When I need to remind myself on what it takes to get strong it boils down to 4 key components.
Nothing special.
Completely Basic & Simple, but…. NOT EASY.
It boils down to doing these 4 things…..
1) Lift heavy shit from the ground to the shoulder or overhead position. Use a barbell, dumbbells, odd objects of any type, etc. If you complicate this then you’re on the wrong path. Focus on progressive overload. Simple, NOT easy.
2) Carry heavy objects in various paths: straight ahead, zig zag, up stairs, up hills, on sand, pavement and even through knee deep waters. Use various objects once again, don’t let your body adapt to one implement.
3 & 4) Attack the countless upper body pushing & pulling movements using your bodyweight: rope climbing, pull ups with weight….
For upper body bodyweight pushing exercises, you must attack weighted push ups, ring push ups, dips, handstand push ups and plyo push ups.
A GREAT way to combine the power of these workouts is like this:
1) Hit something heavy FIRST, either a carry or full body movement, then…
2) perform a workout as outlined in The Bodyweight Bodybuilding Course HERE.
A Sample workout would look like this:
1) Stone Shouldering: 2 reps every 30 seconds x 5 minutes
2A) rope climbs 5 x
2B) handstand push ups alternate with ring push ups 5 x submax reps
Safety Note: The rings & straps in this video are competition straps found HERE – they will NOT move on you when performing weighted exercises & save you from smashing your teeth to the ground 
3) Optional Depending On Goals:
- Finish with conditioning OR sprints of any sort: hill, sleds, prowler, battling ropes, jump rope, etc.
Let me finish by reminding you again: The key to strength and muscle building lies in the simplicity. The part all the “experts” forget to tell you is it takes hard f**ing work, not just 30 or 60 days. #TRUTH
Peace
–Z–
Share and Enjoy
Related posts:
Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building, old school strength by on Feb 19th, 2012. Comment. 
Comments on 4 Surefire Ways To Get STRONGER
Zach,
You remind of my brother and I certainly appreciate what you do, great site and informative posts. I am a distance runner but believe in strength training and it has helped me out quite a bit in my marathon training.
Thanks for what you do and keep sharing.
Nate
[Reply]
admin Reply:
February 21st, 2012 at 5:08 am
@Nate: thnx, brutha! One of our Coaches at The Underground is a triathlete and he is strong as hell, we have his vids up….. he is a BEAST when he runs, bikes, swims…. it helps
[Reply]
Great work Zach. I think you have a vid about it but where did you get the mold for your stone?
[Reply]
admin Reply:
February 21st, 2012 at 5:09 am
@Daryl J Updike: DJU! Wus good, brutha??!!
Stones were gifts, actually, plus, got my stone from Rob Orlando, available via Rogue Fitness
[Reply]
Hi Zach. Love this write-up. Definitely agree that the stuff you recommend are simple but NOT easy.
Forgive me if I come off as a newbie (I pretty much am), but it seems like the exercises you posted on this entry are more for upper body strength. Are farmer’s walks sufficient for leg strength? What about the staples like squats and lunges? Or does that go without saying?
[Reply]
It seems that in todays era you have to have a complex system filled with countless exercise terminology that leaves people scratching their head on what you are saying. Some how the bigger the word, or more complex the training formula presented with the fanciest exercises wins.
When I read Harry Paschall, Jowett, or Bob Hoffman I’m amazed at the simplicity of the training. Yet the results are amazing! Pre fancy diets, supplements, complicated training systems, or chrome equipment people were lifting amazing weight by using one fundamental philosophy. “If it is light lift more, and eat!”
People look at Arnold as the proto bodybuilder, but look at pictures of John Grimek at his prime and you mind will explode!
Great stuff Z! I love the classic training books!
[Reply]
I like how basic you made the four steps–especially number one: lift heavy shit. Haha! You’re straight foward and truthful mate and that’s freakin’ awesome.
[Reply]
admin Reply:
February 21st, 2012 at 5:10 am
@Janila: Thnx so much 4 the good words and always stopping by!
We can’t deny our primal instincts!
[Reply]
This article rocks. Full of some good info. I will be back to surf this site some more. Train hard live strong.
[Reply]