I get daily e mails asking me questions about The Renegade Diet. Many ask if I use it, how I use it, what I think about the training advice given inside the e book, how I feel with Renegade Diet, what are the effects on my strength, stamina, fat loss, etc.
This will answer ALL those questions along with a sample day in my nutrition as well as the workout I cranked on the beach with my homeboy, Pauly Reddick.
Read more on How I Use The Renegade Diet…
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Filed under Articles, Kick Ass Life, Q & A, Underground Strength Challenge, Underground Strength Show, Videos, Zach's Workouts, muscle building by on May 3rd, 2012. 7 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…
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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.
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.
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.
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.
Believe it or not, the gyms “back in the day” looked much like what everyone is trying to use as a fad today, calling everything “old school” is TRUE, but, old school strength back in the day was NOT being used as a fad.
It was a way of life for these lifters and athletes. They lived and breathed mastering their body, gaining strength, packing on muscle and manipulating their nutrition to improve their health & performance.
Rope Climbs, Gymnastics training, hand walking AND the use of powerlifting, olympic lifting and kettlebell training all COexisted.
The men from the older days knew that these were just tool and methods and putting them all together improved their health and strength.
They were right 
Bodyweight Training is an absolute MUST have in your workouts, but, NOT just the strength movements such as dips, push ups, pull ups and leg raises.
You need to use the gymnastics movements that demand your body to demonstrate balance, control, strength & coordination.
Movements such as rope climbs, ring training, hand walking, tumbling, jumping, power hopping, bridging, cliff hangers (monkey bars), headstands, etc.
Trust me, I too thought that being good at push ups and pull ups was where it all counted, but I got my ass handed to me during a gymnastics class in college during my undergrad years.
Full body plyo push ups, hand walking on parallel bars, squat jumps on crash pads and knee tucks forwards / backwards on the pommel horse.
If you’re not exposing yourself to your weak areas while training you are likely cheating yourself and making Bull S**t excuses.
Put yourself through a challenging workout consisting of the bodyweight drills that make your muscles cry, “What the hell is going on here!!??”. Go ahead, walk on your hands, bear crawl backwards, try to climb your away across a steel beam or monkey bars and see how your lats, grip and abs feel!
Do me a Favor…. Drop me a comment with the bodyweight workout you’re gonna put yourself through as a challenge and a way of starting to make you a better athlete. We can all learn from one another.
Looking forward!
–Z–
Recommended Resources:
Underground Inner Circle Trial
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Filed under Articles, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Apr 11th, 2011. 30 Comments.
WOW! That John Welbourn Underground Sandbag Challenge busted me up as well as everyone else!
I saw peeps laying down for 5 – 10 minutes after going ALL out for 30 reps. More videos to come, but first, here is what is to be hit AFTER The Sandbag Challenge.
Check out this bodyweight workout, you crazy kids. Bodyweight training tells NO lies. It shows you if you’re too heavy, in shape or out of shape.
Big Chow got a wake up call during this Bodyweight Workout and is on a mission to get lean and mean. Being Strong ain’t enough, that’s why we call this Strength AND Condtioning!
Music provided by DJ Chow… Fist Pumping Optional!!!! HAAAAAAAA
There are times when I am feeling the need for a quick workout, or, perhaps I am short on time and the day was extremely hectic, a perfect bodyweight workout is the one shown above, OR, I add some tweaks.
See a few workouts below for options when you are busy and still NEED that workout.
Bodyweight Workout # 1: 5 Rounds NON Stop
1A) Mixed Grip Pull Ups x 10
1B) Dips x 20
1C) Squats x 30
Bodyweight Workout # 2: Max Rounds in 10 Minutes
1A) Mixed Bodyweight Pulling Exercises (rope climbs, pull ups, recline rows, etc) x submax reps
1B) Mixed Bodyweight Pushing (ring dips, ring push ups, med ball push ups, etc) x submax reps
1C) squats jumps x 10
1D) lunge jumps x 10 reps
Now, you have some ammo to train like a BEAST, even if your time is short, it’s up to YOU to make it happen.
In Strength,
–Z–
Recommended Resources:
Underground Strength Coach Certification
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Apr 4th, 2011. 2 Comments.
I use bodyweight training for strength AND power. Here and there, conditioning circuits as well, using faster, more explosive bouts.
I mentioned something in a recent e mail and man did it get peeps fired UP.
I said that if you can’t perform bodyweight movements such as pull ups, handstand push ups, etc:
You are either:
A) Too Weak
B) Too Fat
C) ALL of the above
Of course, some people cried and freaked out and were a few emotions short of dialing 911 on me, but, MANY others gave me a “Hells Yea”!
Bodyweight training forces people to Man the F**K Up.
Bodyweight training lets you know if you can move your own body with efficiency or if you are gonna get an ass whoopin’.
Bodyweight training gives you the straight up feedback if you are REALLY strong, capable of not only deadlifting, benching and squatting heavy, but being in control of your own body.
In the video above I was mid way through an upper body workout, I decided to experiment with some push up variations using the sling shot AFTER I was already fatigued from liftin’ heavy shiz, and it felt pretty darn cool. I went on to perform cross over medicine ball push ups, one arm push offs and the brutal close grip push up.
But, you also noticed recline rows on rings coupled with variations of medicine ball push ups.
I crank pull ups constantly…. Yep, I eat those bitches for breakfast. If my pull ups are feelin’ sucky, I KNOW I need to get leaner and adjust my nutrition. I also adjust volume with my pull ups as too many pull ups, done too often start to have a negative effect on me.
Yesterday I cranked a ton of box squats, BUT, after each and every set I hit a different style of pull ups, 5 reps each set. Even on leg day, I make sure the pull ups are taken care of.
Was it Dan Gable who said the following quote? “If it’s important you do it EVERY DAY.”
Much agreed!
Question for You: What are your thoughts on bodyweight training?
In Strength,
–Z–
Recommended Resources for Bodyweight Training:
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Mar 9th, 2011. 27 Comments.
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