The more I utilize dumbbells & bodyweight for my workouts as well as for teaching others how to use dumbbells & bodyweight exercises the more I realize dumbbells & bodyweight training get NO respect. If you’re looking to develop full body strength using dumbbells and a few bodyweight exercises, check these out…..
Read more on Minimalist Training for Full Body Strength…
Share and Enjoy
Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building, old school strength by on Apr 1st, 2012. 10 Comments. 
Last week, during the holidays I was in Disney with the family. Since we drove, I had LOTS of FREE time to catch up on stuff I rarely get to do…. watch TV (Thank You, I Phone) .
When I watch TV, I LOVE finding stuff that inspires me…. NO time for negative, energy sucking BS.
Read more on Herschel Walker, My Truth & EVERYONE’S Truth…
Share and Enjoy
Filed under Articles, Kick Ass Life, Success, Videos, old school strength by on Jan 6th, 2012. 24 Comments.
My homeboy, Uncle Alwyn Cosgrove sent me some questions regarding Bodyweight Bodybuilding, check it….
1) why did you start doing bodyweight training ?
Your answer was, ‘There is NO price tag anyone can put on your time with family”, in essence, while I was gung-ho and you told me that I had to realize that the MOST valuable things in life are family and health.
It REALLY hit me when I started having trouble being able to do everything I wanted with my kids, due to my health. Without my health, everything else went to shit. It PISSED me off, and left me with a knot in my stomach.
The last injury that was the straw that broke the camel’s back was my shoulder. The shoulder was sooooo f**ed up it caused pain and injury to the pec and I couldn’t even do a push up without massive pain.
It’s amazing that NO matter what area in life you look at, pain and love are the 2 most powerful driving forces that will push people to take massive action. I was used to managing and dealing with aches and pains since I was 14 and started wrestling. We were taught to deal with it, head down, keep charging, no complaining.
But once it affected my family, I began aggressively seeking the help of a few of our close friends and colleagues to help me get better. I also had to to do what I do best, which is use myself as a guinea pig, so I began implementing my own experiments with regards to getting healthier and looking back I seriously wonder if this time in my life with all these injuries was a blessing in disguise.
2) What about someone who still wants to do some heavy lifting — can they implement some of the BW routines?
I like starting with a heavy main lift then following up with predominantly bodyweight exercises, some of these bodyweight exercises might be loaded as well, using things like:
- weight vests
- ankle weights
- weight belt
- powerlifting chains
I don’t think bodyweight training should be limited to the typical methods where the focus is mainly endurance, conditioning and fat loss. I like using Bodyweight for strength, hypertrophy and speed work as well, just like the guys manipulate their barbell ex ercises at Westside Barbell, I wanted to do the same with Bodyweight.
3) I’ve actually used some bodyweight routines as metabolic work with some of our athletes – instead of traditional cardio. Any thoughts on that?
For a metabolic workout we’ll use movements that involve the same movements from your New Rules of Lifting:
- squats
- lunges
- upper body push and pull
- rotational motions
4) Can you hook my readers up with an exclusive Underground Bodyweight Bodybuilding workout?
After a thorough warm up involving soft tissue work, you are ready:
1) Run 400 meter AFAP
2A) Handstand Push Ups (or holds) 4 x submax reps (1 – 2 reps in tank, last set = max reps)
2B) Mixed Grip Pull Ups 4 x submax reps (1 – 2 reps in tank, last set = max reps)
3) Bulgarian Split Squats x 20 each leg, 15 each, 10 each (advanced lifters would perform all 3 sets back to back, no rest)
4A) Squat Jumps 3 x 10
4B) Single Leg Glute Bridges 3 x 10 ea. leg
5) Run 400 meter AFAP OR finish with ab circuit
The above workout is challenging and can be modified as necessary for your ability.
If you’re a beginner you can reduce sets, advanced can use a suspension trainer for hamstring curls instead of bridges. Advanced lift ers can also perform the pull ups with added weight.
The variations are endless and I’m a BIG believer in using bodyweight to pack on muscle, NOT just for circuits or conditioning. It’s common for me and my athletes to perform our pull ups with added weight, or squats and lunges using weight vests, etc.
Years ago, when I first began train Football players a light bulb went off. The majority of these guys were big AND strong. But they sucked at our warm up: squats, lunges, push ups, etc.
They could bench 315, squat 405 and trap DL 495….. easily. But their ability to maneuver their own body was horrible at best. They skipped the necessary commitment to bodyweight training and were injured on a regular basis.
I decided to FORCE these guys to spend their first 4 weeks without touching a barbell. It was all bodyweight with sleds, sledge hammers and medicine ball training mixed in.
It forced them to tighten up their nutrition and get rid of the fat that was doing NOTHING for them.
For our wrestlers and leaner athletes, we were able to take bodyweight training to a whole new level.
We used bodyweight training for speed and power, added resistance for strength and muscle building and perform density work with push + pull or upper + lower body exercises for strength & power endurance.
We know have athletes who weight over 200 lbs climbing ropes, performing handstand hold & push ups, able to jump, sprint and move like animals. I got rid of the excuses of “I’m too heavy” or “I’m too Big” and began focusing on the fact that we ALL need to be athletic and that means being committed and getting rid of excuses.
Once the mindset is taken care of the results are powerful. Most importantly, our athletes are MUCH healthier and better prepared to compete at a higher level rather than feeling beat up from an overabundance of heavy lifting.
If you’ve got more questions regarding Bodyweight Bodybuilding, drop a comment below.
Peace!
–Z–
Share and Enjoy
Filed under Articles, Q & A, Strength Building, Zach's Workouts, muscle building, old school strength by on Oct 30th, 2011. 8 Comments.
Next week I’ll be releasing a SIC Bodyweight Training regime, battle tested & proven from The Underground.
Make sure you’re signed up for e mail updates on this one, you do NOT wanna miss this 
To get you “warmed up”, below is a small part from one of the bonuses, an interview with Bar-Barian, Lee Wade Turner… Check it, Enjoy it AND Take ACTION with it!
1) Lee, tell everyone the basics my man: Who are you, what do you do and how did you get involved as a Bar-Barian?
Read more on Becoming a Bodyweight BEAST, aka, Bar-Barian…
Share and Enjoy
Filed under Announcements, Articles, Strength Building, Videos, man up monday, muscle building, old school strength by on Sep 12th, 2011. 10 Comments.
Above, Dennis Tinnerino…. old school bodybuilding, olympic lifting and bodyweight workouts. Put em’ all together and you’ve got yourself a BadAss BEAST.
Well, I think that Hurricane Irene has passed through Manasquan now. I assume she passed through quickly due to the fear of going toe to toe with the likes of the legendary Milk Man and Uncle Mike. Hey, I speak the truth.
Yesterday I cranked a bodyweight workout IN my garage and it was awesome. I use these kick ass wooden gymnastics rings (I have them at The Underground Strength Gym AND my garage at home) and that’s ALL I needed for this workout, I LOVED it!
After lifting heavy for well over 20 years I have built a powerful foundation of strength and muscle, one that simply doesn’t leave me. Nowadays, I am using bodyweight training with a new system (Coming SOON!!) I am applying and it is NOT causing me to lose strength or muscle as many would assume bodyweight workouts would do. Instead, it’s IMPROVING my strength, conditioning, power and MOST of all, GREATLY reducing pains and aches that I was battling with.
Read more on Hurricane Irene Bodyweight Workout…
Share and Enjoy
Filed under Articles, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building, old school strength by on Aug 28th, 2011. 12 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…
Share and Enjoy
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
Share and Enjoy
Filed under Articles, Strength Building, Zach's Workouts, muscle building, old school strength by on Aug 10th, 2011. 8 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
Share and Enjoy
Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 26th, 2011. 41 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!
Share and Enjoy
Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 20th, 2011. 8 Comments.
Not EVERY post on this Blog will be about lifting. I don’t think lifting is the end all be all, perhaps you’ve heard me use the phrase, ‘Kick Ass in Life AND Lifting’? If not, read the book HERE!
Here’s a bit of my day and how things are rolling for me lately…
I’ve had a slam packed day and normally I do more work, but today was different. Many ask me how I get so much done and still have so much passion and energy on top of such a hectic schedule.
Well, # 1, I focus on my passion, and that is my family, living life to the fullest and moving my body in any way, shape or form.
My alarm was set for 5:30 AM but I woke at 6:30 instead. I went to bed after midnight so I wanted to get 6 hrs of sleep. Most days I am up before 6 AM, especially when the weather is nice out.
I like to get up early, not just because it’s quiet and allows me to get work done, but because I know many others do NOT wake early and I LIKE doing what others won’t do.
I like to be different and ahead of the pack. Being a conformist or part of the pack always made me feel out of place, ironically.
Fired up my only cup of coffee for the day and then I cranked a bit of work on the internets before my wife and kids woke up, then I make breakfast for the family.
Egg omelets, french toast, chocolate chip pancakes… you name it, I make it. Today was pancakes and egg omelets.
Then, it was off to tennis in the AM with my daughter and my son came to watch and run around like a wild boy does Afterwards, my son demanded a trip to the bagel deli, so we went! ha ha
The kid is GROWING, what can I say!
After brunch with Ethan, I did a lil’ work on the internets and then got some new wheels on my skateboard.
I’m doing LOTS of stuff that I used to do as a kid and living by the beach is bringing me back to those good ol’ days of playing all day and night.
I drove 45 minutes north and spent time chatting with my homeboy, Jonny Hinds, inventor of The Power Wheel.
We spoke about a TON of stuff, as we always do:
- bodyweight training (we ALWAYS get fired up talking training)
- life
- business
- skate boarding
- NYC & life in the city of Chicago
- jiu jitsu training now vs BJJ in the past
- the importance of recovery
- Rickson Gracie
- The Bartendaz
….and planned a mini hang out for a few days now that I fly
We always end up chatting about our passions and bodyweight training always brings inspiration, so, check out some of the guys we we were talking about who inspired the heck out of us!!
I got up north and shopped for the final prizes for the http://LiftSTRONG2011.com benefit. From there, it was time for Toys R Us.
Then, I shopped for birthday gifts for Ethan, he turns 3 this Sunday! I am psyched and wanted to get him tons of awesome gifts. The reactions he has when opening presents and tearing off wrapping paper is priceless!!!
I also bought my daughter a gift, I can’t let her watch Ethan unwrap gifts without her getting a gift as well
I finished shopping and flew over to open The Underground and trained athletes from 4 – 6 pm. We tore it up with bodyweight, dumbbells and strongman training.
After 6 pm crew was done training, off I went, food shopping for Lift STRONG.
I bought 8 hamburgers and 50 hot dogs amongst other things. These Dudes better be
HUNGRY! I dropped the food off at my parents pad since they still live up north near my gym.
I had a nice home cooked meal from my Mom, chicken and brown rice, then drove home to crank some final work. I coulda called it a day but shit needs to get done and most peeps would quit, I ain’t most peeps.
I went through a lot of blog comments and answered them and was really humbled by all the kind words people are saying on the blog.
Is every day this hectic?
Heck NO.
My days are usually very carefully planned, by the hour, broken down. Organized and committed to getting things done! Today was a wild day and I also need them here and again to get away from work, work, work.
After 2 days of heavy lifting, this was a rest day. A well deserved rest day! Train hard = Rest Hard!
I got time to spend with my kids and that really matters most to me. Time to hit the bed and get ready for a strong day tomorrow.
Question for YOU: What else do you want to see from me on my blog? Do you want me creating a specific product, training or non training? Please describe in the comments section, thanks!
Peace
–Z–
PS: By the way, I just opened my USC Cert up, back in NJ again
Not all attendees are coaches, many attend for personal growth.
Many are looking for a weekend to challenge them both emotionally and physically.
They want to experience a life changing weekend that they will NEVER forget, a weekend that will solidify them as an Underground Strength Coach.
I am psyched for this cert, especially after traveling away from home, I KNOW the energy is always at it’s best when I’m home, at Underground HQ, kicking ass and taking names with YOU.
Sign up and be ready for a life changing experience:
==> http://UndergroundStrengthCoachCertification.com
Share and Enjoy
Filed under Articles, Calendar, Kick Ass Life, Q & A, Success, Underground Strength Show, Videos, Zach's Workouts by on Jun 23rd, 2011. 13 Comments.
Recent Comments