I’ve got a cool tip for you to add to your bodyweight workouts.
I have used this in a few different ways, and last week was a tough one but a FUN one 
Oh, before I forget, I just opened the doors to The USC Cert in NJ, check it out HERE
OK, back to the unique bodyweight training tips I wanted to share with you. Check this video below…
Read more on Unique Bodyweight Workout Tips…
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Filed under Strength Building, Underground Strength Show, Videos, Zach's Workouts, old school strength by on Aug 23rd, 2011. 4 Comments. 
Franco Columbu was a BEAST when it came to pull ups.
He cranked them from all angles AND added weight to them.
High reps AND low reps. Reminds me of my OLD Bodybuilding training partner…. We almost always began our workouts with chins and progressed to weighted chins. He would build up to chins with THREE 45 lb plates strapped to a weight belt! His back was THICK! It freaked people out! Heavy Chins and HEAVY barbell rows were his ticket!
Back to the legend of Franco Columbu…..
Read more on The Truth About Bodyweight Workouts…
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Filed under Articles, Kick Ass Life, Strength Building, Success, Videos, Zach's Workouts, muscle building, old school strength by on Aug 18th, 2011. 12 Comments.
Your Mission: Agile, Mobile & Hostile….
The REAL Men HAD it back in the day, The Golden Era & Old School times…
Why were the Agile, Mobile & Hostile? How did they achieve the ultimate in performance AND appearance? Their approach was simple yet challenging….
They concentrated on a blend of strength, muscle building, raw power and athleticism. It wasn’t enough to be able to squat, bench or deadlift heavy. NO, Sir, these men blended gymnastics, strongman training, feats of strength and a mastery of bodyweight exercises into their repertoire.
Jumps, sprints, hand balancing and partner bodyweight exercises were also incorporated. If you’re my age or older, you recall The World’s Strongest Man Competition included some of the best bodybuilders in the world. Try asking the top bodybuilders of today to bend steel, carry a refrigerator on their back or heck, something as simple as farmer walking a pair of 100 lb dumbbells for 150 feet will render them exhausted, possibly even useless.
What a shame….. or did I say, What a sham??!!
Above, John Grimek easily tossing around over 300 lbs, cranking out tiger bends and demonstrating his amazing muscle control. John was a Perth Amboy native, just 5 short minutes away from The Underground Strength Gym!
Lately…. I’ve been experimenting with an almost exclusive bodyweight bodybuilding & strength building program (soon the program will be released so make sure you enter your e mail for updates, TOP Right)…. My strength is sky high and my upper body has packed on muscle AND some serious width in the lats.
Trust me, after days of regular bodyweight pulling movements your lats feel pumped on a regular basis. My grip strength feels very tight and NO strength is lost, only gained. Soon I’ll be blending in some regular Underground Strength to kick off each workout, perhaps a power lift, a dumbbell quick lift, a strongman or odd object lift….
I’ve used the template with my athletes and they are progressing faster than ever before. Remember, our goal isn’t to simply be strong without application, we want the complete package: Agile, Mobile & Hostile! It’s a blend of brute strength, athleticism, explosive speed, power and lean muscle…. Muscle that can actually DO WORK, how about that! Such a rarity nowadays.
Some of our athletes are viewed as odd, or as freaks. A tri athlete who flips 600 lb tires, climbs ropes, deadlifts 455 lbs and weighs 190 lbs!? Yes, he’s the complete package and a waterman, like Laird Hamilton, surfing, paddle surfing, swimming in the ocean when the beaches are closed during storms, mountain biking, Underground Strength Training & more!
Another athlete, a former collegiate Football player, recently lost 20 lbs, and has GAINED strength & power. Imagine a 235 lb life guard, able to climb rope with ease, easily jumping on top of 50 + inches of tractor tires, swimming, running…. This IS athleticism and this IS what we’re supposed to be able to do.
Stay tuned for some video footage, but, those of you who are members of The Underground Brotherhood have access NOW, to our latest Underground Workout of the Month, The August Underground Movie of Strength, and, coming this week, an interview with a former Navy SEAL, who REALLY knows what it means to be Agile, Mobile & Hostile.
Time to make breakfast for the family, then hitting the trails for some serious mountain biking!
Life is good by the Beach!
Peace
–Z–
All you need is a barbell, a few dumbbells and your own body. Oh yea, you also need the guts, drive and determination that lacks in so many men nowadays. REAL Men can step forward, fakers, wimps and cry babies step aside.
Click HERE for The Gladiator Muscle Building Experiment
Click HERE for The Gladiator Muscle Building Experiment
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Filed under Articles, Strength Building, Zach's Workouts, muscle building, old school strength by on Aug 10th, 2011. 8 Comments.
Above, Marvin Eder Benching….. HEAVY, as always!
Back when I was a young teenagers, the ONE book I kept reading over and over and OVER again was Arnold’s Encyclopedia of Modern Bodybuilding.
And although Arnold was a Mr. Olympia and ALL his buddies from The Golden Era were the world’s top bodybuilders, a LARGE part of their workouts included bodyweight training, especially for upper body training.
Read more on Golden Era Bodyweight Workout…
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Aug 2nd, 2011. 17 Comments.
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.
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