I’ve spoken often about using the “ladder technique” with bodyweight training, but also with Kettlebells and sometimes with deadlifts as well, inspired by Pavel.
The ladders are a solid way to increase strength, pack on muscle and if used with an aggressive pace, you’ll be burnin’ fat like a mofo, kids.
Here’s how I roll when using ladders with bodyweight exercises:
- I start somewhere between 3 – 5 reps per set
- Add 1 rep each set
- When I can no longer perform a set unbroken (i.e. I get stuck at 15 pull ups) I start over again
- If I am using added weight for the bodyweight workout with ladders, I might perform ladders of 3, 4, 5, 6, 7, 8 and then rest 2 – 3 minutes and repeat for 1 or 2 more rounds.
- If I am performing the bodyweight workout with ladders and NOT using added weight I’ll push the pace more, NOT resting after each exercise OR each round, just keep attacking.
The non stop attack style is very much like the Density Training described HERE.
This week I’ve performed 4 days in a row of some nasty bodyweight workouts, all of them with a different 
purpose and a different system of organization in place.
But, let me tell you, day after day of dips, pull ups and jump squats starts getting VERY tough, this is where the mind takes over and kicks in, I begin to think of Herschel Walker and his training book as well as wrestlers, grinding it out, being mentally tough and doing what others do NOT want to do, but they still do it, undeterred and driven to constantly achieve MORE.
I understand when my body needs a break but I also understand the need to PUSH my body and my mind, to adapt and overcome, to build myself into a stronger man, a stronger machine.
If I train my body to be pushed, I can get used to being uncomfortable, and as I always say, “Get comfortable being uncomfortable”.
Before I check out, I wanna try and explain where so much of my energy comes from, of course, this is tough to explain in such a short time, BUT, it all goes back to what I learned as a wrestler. The constant training, the commitment, the mental toughness that was built…. We were built into a rare breed of men.
What I learned through wrestling will never be forgotten, and, I am STILL on a mission to become better. I competed a few weeks ago in my friend’s Warrior Challenge and got crushed during the conditioning events, I’m on a mission to change that.
Anyway, check out some wrestling training, you’ll see what is bred inside of us…. to constantly attack.
QOD (Question of the Day): What makes you “tick”?
Make sure you leave your comment below…
And, if you’d like to see my favorite Bodyweight Training Book, check it out HERE or click on the Convict Conditioning Book Covers, Below, for more info on the most kick ass Bodyweight Training Book.
Click HERE to check out The Convict Conditioning Bodyweight Workout
Peace!
–Z–
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 29th, 2011. 7 Comments. 
As much as I LOVE bodyweight training I still use the deadlift and the squat in some form of another with added weight. When I bail on deadlifts and squats my legs get WEAK, and as a man, I have NO room for weakness.
The squats and deads help me run faster and jump higher. Running is NOT my forte so anything that helps with my runs is a plus in my book.
Even if you don’t squat or deadlift till your eye balls pop out of your head, that’s fine, the main thing is that you do “The Thing”.
In Pavel’s Power to The People, you are deadlifting on an almost daily basis but with a “tamed intensity” if you will, DEFINITELY book you should be checking out, click HERE for this must have book.
In a nut shell, let’s close this bad boy out:
- Use the squat or deadlift 1 x week or more. Your frequency of use depends on your intensity, personal physical / emotional effects from these lifts, etc
- Perform jumps of ANY type at least 2 x week. Broad jumps, vertical jumps, box jumps, squat and lunge jumps, etc. To take your jumps to the next level use the power jumper
QOD (Question of the Day): Without talking about lifting or training, what do you think are “2 things every man should do”? This oughtta get interesting. Drop your comments below. Looking forward to reading these!
Peace
–Z–
PS: I’m working on a new bodyweight training course, looks like we’ll be ready to open the doors around the first week of August. Make sure you are signed up for updates and members of The Underground Inner Circle will get in FIRST.
Might as well get your 7 FREE Gifts Now, check it HERE
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 26th, 2011. 41 Comments.
Found myself a killa little playground, still in need of finding pull up bars and dip bars that are up HIGH.
We filmed a TON of footage at this playground for the new book, it is gonna be a SIC book, I can’t wait for this bad boy to be unleashed!
Now, although I’ve been cranking LOTS of bodyweight workouts at the playground lately, you might be asking how I train the lower body…. GREAT question, as I wonder the same when I see the BEASTS on the playgrounds, it’s ALL Upper Body work and NO lower body training.
Remember: If you wanna be as strong as a house, you gotta build the foundation (your legs!).
I mountain bike 2 x week now, yesterday I took a solo trek on the mountain bike for about 2 hours in the brutal heat and it felt GREAT. The bike riding is brutal on the legs and great for conditioning.
I also do the bodyweight exercises in the FREE E Book you get when you sign up for My Top 5 Bodyweight Exercises (Top Right, just enter your best e mail).
And.. I have been hitting some light deadlifts 2 x week to keep the legs and back strong. Nothing crazy on the deads, but enough to feel em’.
This week I’ll be busting out my Power Jumper as well for squat jumps, box jumps and broad jumps.
QOD (Question of the Day): Have you put together a kick ass bodyweight workout, full body? If so, drop a comment with your bodyweight workout challenge, let’s see who has the most kick ass bodyweight workout that they have TRULY used (basically, do NOT make shit up and post it as truth, I only want the REAL TRUTH).
Peace
–Z–
PS: Did you pick up my favorite bodyweight training book? If not, click HERE & get it.
PPS: When you attend my USC Cert you will go through my entire progression, regression system of bodyweight training so you can train athletes anywhere, anytime. No need to own a gym to get your training business going, click HERE to take the biggest step towards changing your life.
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 25th, 2011. 16 Comments.
Playground workouts ALL day…. gotta get after it if you wanna become agile, mobile and hostile…
On this day I hunted for bodyweight workouts at playgrounds at 3 different locations. This is the 2nd playground workout, more to come.
Question for You: When you hit the playgrounds for your bodyweight workouts, do you train by feel, like a Soul Lifter, or do you have a planned workout?
Peace
–Z–
PS: Make sure you sign up for my Top 5 Bodyweight exercises for packing on muscle. To get my favorite bodyweight book click HERE
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Filed under Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 23rd, 2011. 7 Comments.
I am getting more and MORE hyped on Bodyweight Training. I feel GREAT and with this weather it is perfect. I have been hunting for better playgrounds, check these out, this is part 1, MORE to come….
If people tell you that you can’t pack on muscle with bodyweight training they are DEAD WRONG.
Remember, you can always load exercises like chins, squats and dips via weight vests, chains, weight belts and even bands.
I have a select few bodyweight exercises we use here at The Underground Strength Gym that have proven to build BEAST Athletes.
Let me know if I should make it into a training course for you.
Peace!
–Z–
PS: Get THIS book pronto, it is shaweeeeeeet!
PPS: A large portion of my USC Cert is the entire bodyweight series we use with our athletes, from regressions, to basics, to progressions all the way to how to use the Underground bodyweight exercises to build your business when you don’t even own a gym! BOOM, SON!
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 20th, 2011. 8 Comments.
Above, playing with some unique Deadlifts & Heavy Dips from Blunt Force Trauma
Many say that deadlifts will wreck your back…. True, if you do them wrong.
Many say dips will wreck your shoulders…. True, if you do them wrong.
I find that Deads work best for me when I rarely if ever max out, instead, performing sets of 2 – 5 reps per set so it forces me to keep a lighter weight.
I also use what’s called “submax” effort, in essence, I do NOT KILL myself on the deadlift, I leave 1 or 2 or even 3 reps in the tank. I still remember, from age 13, sitting on the floor of a book store in Israel reading Arnold’s Encyclopedia of Modern Bodybuilding.
I sat on the floor ALL morning, reading every page, inspired by every black & white photo, until it was “siesta” time and the book store closed. What do I REALLY remember from that very day, 22 years ago? Arnold spoke about deadlifts and he never said do 5 x 5, or 8 x 3 or 10 x1…..
Nope. He said “Do a couple sets of a couple reps with heavy weight”…. That about sums up how I treat the deadlift, regardless of whether or not I use the barbell, trap bar or every now and again some crazy variation as show in this video to shock my body from unique angles.
What about Dips? Do they REALLY wreck your shoulders? Yes, they will wreck your shoulders, if you….
- Perform them too often
- Bounce in the bottom position
- Do not tuck your elbows and constantly allow them to flare out (you want to try and make your thumbs externally rotate, forcing the pit of your elbows / biceps to face forward)
- Your mechanics might suck
NO, they won’t wreck your shoulders when performed properly and in moderation….
Then again, about that moderation thing….
Some athletes can get away with doing TONS of dips, almost daily with NO adverse effects. It will depend on the individual, as some have poor mechanics or LOTS of natural internal rotation of the shoulders which starts to wreak havoc on the pec, shoulders and upper back.
Ironically, the bodybuilders from the 70′s (aka The Golden Era) and prior did TONS of dips and never were they looking for shoulder rehab / prehab techniques. Could it be our era, of always sitting on our asses, in front of computers? Hmmmmm…….
Deadlifts and dips, two of the most effective movements I have ever used since the age of 13, back some 22 years ago. But, when overused and abused, they quickly can become your enemy. Learn to use these two exercises optimally and effectively, not always maximally.
Use various bars for your dips as well as rings. For the deadlift, use the straight bar AND the trap bar, test drive pulling from different positions such as from a deficit, with chains, bands and from the rack or blocks. Find what works for you, as not everything works the same for everyone.
Question for You: What are your experiences with dips and deadlifts? Drop a comment or question below, looking forward to learning and helping.
Peace
–Z–
PS: One of the most powerful training programs I have ever used came from a 300 lb barbell, a few dumbells, chins and dips. Check it out HERE, it’s straight up old school strength
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 17th, 2011. 21 Comments.
This is just the beginning. A lil’ taste of The BFT Workout with my own unique twist. Lots of carries to make the body work as a unit, this is Part 1, enjoy & drop a comment with any questions you have regarding The BFT course or this workout….
This was a HOT, HOT day…. along with some brutal humidity and some fasting, I was starting to get an ass whoopin’….. But, sometimes that’s what you need, a good ol’ fashioned ass whoopin’.
Comments or questions, drop em below and I’ll answer.
In Strength,
–Z–
PS: This is THE BFT Course... all 800 pages of it.
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Filed under Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 15th, 2011. 9 Comments.
Can you use bodyweight exercises for bodybuilding? Can bodyweight training add muscle? Hells to the YEA, SON!!
A lil’ trip down memory lane along with some bodyweight bodybuilding…
Question for YOU: What are your Top 3 bodyweight exercises for building muscle and how you use tweak each bodyweight exercise for muscle building. Looking forward to seeing your Top 3 bodyweight bodybuilding exercises.
Peace
–Z–
PS: The USC Cert is FAST approaching, sign up pronto before he price goes up. See you in The Dirty Jersey, BOOM! Click HERE to be an action taker
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 12th, 2011. 8 Comments.
LOTS more video footage to come!
We raised approximately $3,600 and this was our BEST turn out with the BIGGEST donations.
I am beyond GRATEFUL!
Thanks to all who attended and special thanks to the man who brought Underground to life, Alwyn Cosgrove!
100 % of our proceeds were sent to The Leukemia & Lymphoma Society, they were happy 
Peace!
–Z–
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Filed under Announcements, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 5th, 2011. 1 Comment.
Do what you feel & feel what you do.
I was definitely feelin’ the urge to move heavy objects on this day. Kettlebells have been feeling GREAT and have helped my shoulder feel 100 X better!
Almost every workout has some form of windmills or bent pressing involved, whether it be the warm up OR the workout, I work those Kettlebells!
My focus on Bodyweight Strength is on a whole new level lately, I’m pushing hard to get the muscle ups down, on the bar AND rings. Back when I had college gymnastics I was banging bar muscle ups with ease, that was when I was 210 lbs or so but nowhere near as powerful as I am today, so I need to rework that technique and learn MORE.
I have also been studying lots of the Bodyweight Masters on video, like the crew below, and it’s NOT just about WHAT they do, it’s how they organize their training, i.e. program design.
Can BIG guys move? BIG guys can’t have excuses for being unable to move their body…..
If you’re not attacking the Bodyweight Training, get started HERE and eliminate the excuses.
Question for YOU: Are you a Bodyweight BEAST? If so, drop a comment with your Top 3 Bodyweight Training Tips! Looking forward!
Peace
–Z–
PS: A large portion of my USC Cert will be focused on Bodyweight training. Bodyweight training is your foundation and offers NO limits. In addition, you don’t need a gym to apply and use the power of bodyweight training to grow your body AND your business.
Sign Up HERE for a life changing weekend! BOOM!
Here is some footage from one of my favorite USC Certs, check em’. Oh…. lemme know if you can spot “The Bartenda” in this video…..
Sign Up HERE for a life changing weekend! BOOM!
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Filed under Announcements, Articles, Calendar, Kick Ass Business, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jun 25th, 2011. 5 Comments.
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