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
Share and Enjoy
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.
Share and Enjoy
Filed under Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jul 15th, 2011. 9 Comments.
Diesel Crew + Underground Strength = BMF Strength & Conditioning
Coming Tuesday, stay tuned….
Share and Enjoy
Filed under Announcements, Calendar, Kick Ass Life, Success, Videos by on Nov 12th, 2010. 5 Comments.
Amazing. Last week an MMA fighter was scheduled to train at The Underground 2 x. He never showed to either workout. In the ring or the cage, there is a chance of death. Even though the chances are ever so slight, the chances of losing become greater as the fighter makes more excuses.
Training is as much, if not more, mental than physical.
Preparing the mind and body for combat requires a specialized style of training. Often times, it is a hybrid of training methods and movements in addition to your skill work. Without great skills in your specific combat sport, you are in DEEP S**t.
High level skill in your combat sport allows you to effectively and efficiently use your strength, speed, power and conditioning. I’ve seen this very often in combat sports where the muscle head gets his ass whooped by the skinnier opponent. Lack of skill can be a deadly detriment.
But, if you blend your skills with specialized training methods, you can become a deadly man. In the heat of battle, conditioning can become your deadliest weapon. When a fighter gets fatigued we REALLY see what he is made of.
But, perhaps you are like me, a busy man, a family man, no longer training regularly in combat sports yet you want the results that come mentally AND physically from training like a combat athlete.
Being strong feels awesome, BUT, having speed, power, athleticism AND conditioning to add is infinitely a better feeling.
Check out what I’ve got coming around the corner for you….
Stay tuned, release date of The Diesel Underground Combat Seminar will be announced shortly.
Peace!
–Z–
Recommended Resources:
Share and Enjoy
Filed under Announcements, Articles, Calendar, Videos by on Nov 10th, 2010. 4 Comments.
First, let me say that Smitty and I are beyond humbled and honored by all the comments and videos that were submitted to win The Man of Steel Challenge.
We are SERIOUSLY floored by the response and are 100% psyched, honored and humbled – it was pretty emotional, actually.
It was damn near impossible to award 1 winner so what we decided to was to award 2 winners at each of our Blogs: 1 from the videos and 1 from the comments.
Also, those of you who submitted videos, please stay tuned for an e mail coming from both Smitty and I as we have a special “Thank You” coming your way!
The Winner from the Man of Steel Video Submission was the TOUGHEST one to choose from because these videos were so freaking BadAss! But, in the end, The Man of Steel Challenge award winner goes to Josh Hewitt, check out this inspirational video below:
And for the Winner from the comments, this goes to Comment # 8 from Bedouin John Albiola. Check out his reasons and motivation to get his hands on The Man of Steel Challenge below:
John even called Smitty & I “Sir” – which makes this comment even cooler!
“Dear Sir Zach and Sir Smitty,
its really simple… i think why i deserve MAN OF STEEL is because… i want my family to be together… My Dad is working in the Middle East… He is working there for us… for our college tuition… life is hard over here in the philippines… He cant come home or resign or quit his job because im still studying and also my sister in college… My Dad has been an Overseas Filipino Worker for 26 years now… and he wants to go home… but he cant because of our financial problems… so i told myself if i trained hard… if only i could land an athletic scholarship… playing college basketball… for my university… i can help my parents…. they wont need to worry about tuition… and our life will be easier… but becoming a varsity player is also hard… the try outs… etc… so i think i deserve MAN OF STEEL to help me achieve my athletic goals… at the same time… bring our family together… so my dad can come home… thank you sir zach and sir smitty…”
Here is what will happen next.
1) Josh and Sir John, please look for an e mail from Smitty and I coming shortly.
2) ALL Video submissions, please look for an e mail from Smitty and I coming shortly as well 
Right now, Smitty and I are looking at Tuesday, April 6th for the release of The Man of Steel Challenge.
But, we have some final “touch ups” going on with the web site that need to be set to make sure our servers don’t crash as we’ll be offering a special sale during the first few days.
Time to open up The Underground, stay tuned for more and BIG thanks to ALL who participated.
Lead from the FRONT!
–Z–
Share and Enjoy
Filed under Announcements, Calendar, Strength Building, Success, Videos, muscle building by on Apr 2nd, 2010. 5 Comments.
I’m going through ALL the comments and videos for those who have posted reasons why they should earn The Man of Steel Challenge.
Well, check out the MAD MEN who have created videos……
This is gonna be a TOUGH contest!
These Videos are AWE-INSPIRING!
I am speechless! Can you imagine that!?! ME, being speechless!!??
I’ll be announcing the winner of The Man of Steel Challenge tomorrow, Friday, April 2nd!
I am grateful and honored to have received such awesome responses, both in video and comments on the blog.
I am truly grateful!
Lead from the FRONT!
–Z–
PS: Got a comment regarding the videos above, please share them below.
Share and Enjoy
Filed under Announcements, Articles, Calendar, Strength Building, Success, Underground Strength Show, Videos, muscle building by on Apr 1st, 2010. 4 Comments.
OK. It’s ON!
Read the Entire message below, CAREFULLY. Don’t be a Lazy Looker, read EVERY word below.
The Man of Steel Challenge is SOON to be released but before we open this Bad Boy up to the public, Smitty and I wanna give you guys a chance to “Earn” The entire MOS system… for FREE.
You don’t need sandbags, stones or any strongman equipment. The MOS workouts are tailor made for the typical commercial gym or home gym.
On the Flip Side, The MOS Challenge is anything BUT typical and is certainly not created for the Typical Man.
We are warning you now, we want Hardcore MoFos applying for this program! Weak minded Men are NOT encouraged to partake in this program.
But…..
If you wanna pack on more muscle, get leaner and meaner in the next 12 weeks then you have in the last 12 months, Smitty and I have created the Ultimate 12 Week training system for YOU.
You’ll get instructional videos for download, workout manuals for every week as well as ALL the videos on a physical DVD. Follow the program A – Z and you WILL pack on steel forged muscle.
You’re gonna have to EARN your MOS program, so read on….
If you’re down for this 12 week challenge and you 100% KNOW that you will go balls to the wall for the next 12 weeks, here is how you can WIN The MOS Challenge, on The House!
** The MOS Challenge Contest Rules. READ Carefully AND Entirely **
1) Be 100% Serious & Dedicated to the program. We don’t want you applying, commenting or crying about why you can’t do something. We want those who DO, not those who Don’t. If this means only 3 people will apply, so be it, we don’t care! Smitty and I have been doing this for a loooooong time and don’t bother working with half assers.
2) Create a Video as to why you want The MOS 12 week program and why you believe you have Earned it. That’s right, if you want IN, we want a video. It’s too easy to write a few half hearted sentences or paragraphs as a comment, it takes time, commitment and thought to create a GENUINE video giving us insight into who you are and why you feel you have Earned The MOS program.
3) Once Your Video has been created and posted on youtube or any other video hosting web site, drop a comment below and link it to your video so we can see your video. Be creative and genuine when making your video. We can see who REALLY wants IN and who put together a half ass video.
4) The Deadline to submit your Video is Wed., March 31st. We suggest you get busy this weekend and make it happen ASAP. Procrastinators are NOT who we want in this program. No exceptions.
5) Smitty & I will announce the winners on Friday, April 2nd. There will be 1 winner picked from each Blog.
Bring Your A Game, because we sure as hell put together our Most Ass Kickin’ Training system, EVER!
I can’t wait to see what you bring to the table.
Remember, only ONE winner will be picked from My blog and ONE winner from Smitty’s Blog.
Let the Videos Begin!
Lead from the Front!
–Z–
Share and Enjoy
Filed under Announcements, Calendar, Strength Building, Success, Videos, muscle building by on Mar 26th, 2010. 62 Comments.
You need to check out this Killer Kettlebell complex, which can also be a full blown Kettlebell Workout.
Watch my Video and I’ll explain….
After performing 2 or 3 rounds of the Kettlebell chain I will finish with a bodyweight workout and very likely a mixture of sleds / prowlers / sprints.
You gotta try this Kettlebell workout inspired by Goerner The Mighty and of course, drop a comment and let me know what you think, AFTER you actually rocked the workout
Peace!
–Z–
PS: Don’t let this pass you up. My bruddah, Smitty from Diesel Crew is hookin’ up Underground peeps with one of the most hard hitting training manuals I have ever come across.
This is one of the guiding manuals I refer to for developing a stronger, healthier back / core as well as overall brute strength.
Click HERE as time is running out.
PPS: You will eat this sh*t up, Click HERE Now.
Share and Enjoy
Filed under Announcements, Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Sep 25th, 2009. 16 Comments.
Man, I am having a WILD week! I have a time sensitive issue here and hopefully you can help and drop a comment with your thoughts
Between the release of Joe DeFranco and I with The Lost Secrets of Strength, my 1 Day Underground Strength Coach Cert this Saturday and People Signing up for The Brass Balls Coaching Program (As Far Away as Norway) I can tell you, I am a CRAZY Bruddah right now!!!
Here is what’s going down Thursday at 7 AM & why I need your Help!
My bruddah and homeboy, Smitty from The Diesel Crew is gonna get picked up by me EARLY for some grub at a Dirty Jerzee Diner.
Immediately afterwards we’re heading to The Underground Strength Gym and will begin filming our new training course, and it will be off the F***ing Hook!!!
Hey, what else do you expect to happen when Diesel Meets Underground!?!?!
I want to know THREE things from you, and you can answer by simply dropping a comment below.
This is going to be Crazy FUN for all of us, so don’t hold back, deal?
Alright, let’s get started!
1) What do you think Smitty & I are going to cover in this training course?
2) What do you WANT us to cover in this training course?
3) What would be a Kick Ass Name / Title for this course?
Answer those 3 questions in the comments area and be creative AND crazy with your answers, and just speak from the heart!
I can’t wait to hear what you have to say! This is gonna be awesome but please hurry, as we are filming Thursday morning, EARLY!
You rock for helping and showing the love!
Peace!
–Coach Z–
PS: Oh yea, answer one more question. What do you think I’m gonna eat at a Dirty Jerzee Diner?!?!
Share and Enjoy
Filed under Announcements, Calendar, Q & A, Success by on Aug 18th, 2009. 35 Comments.
This thing gets crazier and crazier!
I know, I know, you’re not shocked
And, in case you didn’t notice, episode # 100 is right around the corner!
Holy sh*t, time flies!
You & I BOTH know that time flies even if you’re NOT having fun.
So, f**k it, might as well do what you love and have fun in the process, right?
Check out part 2 of the Crazy Dip Contest….
If you think these dips with 200+ lbs are a big deal, then you’re mistaken my friend.
Marvin Eder has been said to have performed dips with 400+ lbs. Pretty bad ass
Till the next time,
Kill it!
–Coach Z–
PS: Sit on the fence or pedal to the medal? I wonder who will be more successful?
Share and Enjoy
Filed under Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jan 22nd, 2009. 2 Comments.
Recent Comments