First off, BIG thanks to Dan Gibson for hooking me up with a kick ass shirt and a HUGE congrats to him for his success. I LOVE hearing success stories from Dudes who’ve rolled through my Underground Strength Coach Cert.
As you can see, I believe in constant education, regardless of whether or not you’re a Strength Coach or simply an active lifter chasing greater strength, muscle, speed and overall BadAss-ness (is that even a word!!??).
I ranted before about contacting coaches through NJ, NYC, Philly & Pa. and NONE of them responded to the powerlifting seminar. The better way to view this is to understand the food chain. Those who didn’t take action will likely be at the bottom of the food chain, i.e. LESS successful.
Now, onto the upper body blast workout….
This is the first part of my upper body workout and I cranked several variations of the floor press combined with several variations of pull ups.
The floor press variations were:
- varied grip width to attack different areas of the chest, shoulders and triceps
- Use of bands for greater resistance than my body is used to (doubled a mini band around the swiss bar)
- used a swiss bar (neutral grip) to take undue strain of my shoulders
- used chains to accommodate resistance (heavier at the top, lighter at the bottom). The chains also force the shoulders to stabilize more as the chains sway and pull the bar around
- used the sling shot on the last set for less resistance in the bottom, coupled with high reps for a burn out set. This CRUSHES the triceps!
For my pull ups (which I eat for breakfast by the way 
I cranked varied grips and bar handles as well:
- underhand
- overhand
- thick handle close grip for added grip work
- recline rows on ropes for added grip work
- mixed grip (one hand over, one hand under)
As you advance in your training it’s important to use variety on the BASICS. Don’t get carried away with being too fancy and wild, the stuff that works ALWAYS will work, and that comes down to the good ol’ basics and their many variations.
In speaking with some of the strongest men in the world, they always remind me to stick to the basics, don’t get caught up in the fancy stuff that has a cool name or a cool ring to it. Often times, some of those workouts from overseas were specifically made for gifted athletes who were hand picked by coaches to experiment on.
Make small changes to the basics:
- add some chains
- change the bar you use
- If deadlifting try rack pulls or deficit pulls
- If squatting try switching up your stance. Do you always use a box? Try NO box, or, vice versa.
- Do you always bench with a straight bar? Try a swiss bar or a thick bar. Try floor pressing instead of bench pressing.
- Do you ALWAYS go heavy? Try getting in sets of 8 – 15 reps and your body will get an ass whoopin’ like never before.
- Are you always deadlifting heavy and straining through reps? That will kill your back in no time flat. Try going lighter and doing higher volume with short rest periods.
- Always squatting with a bar on your back? Try putting the bar somewhere else, like THIS.
In the end, do NOT be afraid to have FUN while you train.
That’s what it’s ALL about. When you start having fun you’ll keep getting stronger.
I just gave you a good number of ways to switch up your training while sticking to the basic strength and muscle building exercises.
Now, it’s up to YOU to do something about it.
By the way, I DID promise you a video of Dan Gibson back when he was training inside his father’s unique auto garage and training like a true Underground BEAST. Check his video below, I love it!
Peace!
–Z–
Recommended Resources:
How to Kick Ass (LAST One)
Filed under Kick Ass Business, Kick Ass Life, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Mar 4th, 2011. 9 Comments. 
Let’s recap the 14 Bench Press tips from Mark “Smelly” Bell, who holds a BIG 854 lb person best in the Bench Press.
1) When training for speed you will typically be around 40-60% of your max effort, although Mark has seen success with powerlifters using as low as 30%
2) The key to your dynamic work is exactly that, being FAST / EXPLOSIVE! If you’re not moving the bar fast then you need to lighten the weight.
3) Don’t mistake being fast and under control for fast and sloppy in technique. Technique is # 1.
4) Always control the weight and lower the bar down the same path. Don’t let the bar move in a wild manner where every rep looks different. Control.
5) If you’re new to dynamic effort training don’t try to drop the bar fast, instead, lower the bar for 3 seconds and then explode off your chest as fast as possible. As you get more experienced you can lower the bar faster.
6) A typical dynamic workout for the bench press will be 8 – 10 work sets for 3 reps using approximately 50% of your max effort weight.
7) After dynamic work on the bench press it’s best to follow up with repetition work in the 10-20 rep range.
ALWAYS smash your triceps after your bench press workouts
9) In general, always smash your posterior muscles as these are the muscles that will bring up your squat, bench and deadlift: hamstrings, glutes, back, triceps…
10) If you’ve hit a plateau in your bench press, it’s time to step back and assess your training. Focus on optimal training so you can progress regularly. If something isn’t working don’t be afraid to change.
11) Dynamic effort bench press training can wreak havoc on the shoulders, elbows and wrists, eventually leading to injury. Try alternating one week of dynamic work with a week of more controlled training and moderate reps.
12) Try using set – rep patterns such as 6 x 4 reps, 5 x 5 reps, 4 x 6 reps and then 8 x 3 reps. The varied set – rep schemes will still bring you the same volume in reps but will allow you to vary the weights and keep you from burning out or being under heavy percentages on the bench press too often.
13) Assess your body structure for the bench press. If you have long arms and flat shoulders your body might take a beating when benching. Long arms might respond better to using floor presses instead. Always focus on training optimally.
14) As you get more experienced with the bench press and as you get older and have lifted longer, you need to assess the cost / benefit ratio of each exercise. If the exercise makes you feel like crap and beats you up then avoid it and find an alternative. THINK about what you’re doing, don’t blindly follow a program without thinking how it will benefit you.
15) Leave a little in the tank, once again, this comes down to training optimally. Try not to miss reps or fail on reps. This will fatigue the nervous system and also affect your attitude towards training in a negative way.
Hope you enjoyed these Bench Press Tips from Mark “Smelly” Bell!
In Strength,
–Z–
For those who respect strength:
Underground Strength System (On Sale)
Filed under Articles, Q & A, Strength Building, Success, Underground Strength Show, Videos, muscle building by on Feb 25th, 2011. 10 Comments.
After being sick through the month of December and chowing down on lots of food lately, I’m gonna put good use to these calories!
My appetite is finally back and my motivation is that of a run away freight train.
I am psyched to get back to tearing it up again.
The more I train, the better I feel.
The more I train, the faster my shoulder begins to heal. Injuries are what help you become smarter at what you do, ironically.
I’m back to cranking more floor pressing and dumbbell work in favor of traditional flat benching. This is what works best for me, so keep that in mind when you watch my videos as these are inside looks as to what I do.,.
Learn from me, but, tweak and apply for your best needs. The one thing I will not and can not deny is my need to lift heavy.
Becoming stronger has proven to be the best way for me to pack on muscle and improve my speed.
Besides, moving heavy weights is in my DNA. Maybe I’m part Gorilla, who knows, because I LOVE rope climbs and pull ups.
I have rings hanging in my garage and although it’s close to freezing in there, I’ll be hanging a set of ropes up as well. Climbing rope is not only good for me, but, for my kids to grow up and have a garage with gymnastics rings and a climbing rope can only be a GOOD thing.
Here’s a quick look into the beginning of a recent upper body session: Swiss Bar Floor Presses + Chains combined with explosive pull ups, making sure my chest hits the bar on EVERY rep.
Question for You: How did your December health & training go? Got any resolutions that you’re about to kick into high gear? Share them and pass along your tips and ideas! Looking forward!
In Strength,
–Z–
Recommended Resources:
Underground Strength Coach Certification
Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jan 2nd, 2011. 8 Comments.
Hells Yea, SON! I’ve been busted up and banged up by the Jersey Virus that has attacked countless people through NJ. Finally, I am feeling healthy again and my appetite is back….. so is my hair
I’ll be spending the next few weeks using some Golden Era inspired power-bodybuilding type workouts to regain strength and pack on some muscle again.
Some short sprint workouts and sprint repeats are in the works as well.
Here is a short glimpse of my first workout of being back in action. I felt strong but my shoulder is still weak and limiting pressing strength. I am keeping reps low to avoid aggravating my shoulder again.
Check it and enjoy….. pardon my insanity, I was excited to get back after it again!
Question for You: Drop a comment if you use any old school power-bodybuilding methods either for yourself, or, if you’re a Strength Coach, to train others. Drop some tips, I wanna see what everyone else is cranking!
In Strength,
–Z–
Recommended Resource:
Filed under Articles, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Dec 30th, 2010. 15 Comments.
Let’s finish off the Full Body FREAK Strength Workout with some bodyweight circuit training using chains, shall we?
Check it out below:
Three Rounds of chins, dips and squats.
I used 20 lb chains and increased by one chain each set, 20, 40 and 60 lbs total.
Finished the night off with ab work and glute ham raises….. lots of glute ham raises!
Drop a comment with your thoughts or questions BEASTS!
Peace!
Lead from the Front!
–Z–
PS: Chains are non rust and freaking awesome, get em’ from http://EliteFTS.com
PPS: Live Events are rockin’ and fillin’ up FASTER than ever before. Who wants to experience a life changing event? Check em out by clicking HERE.
Filed under Announcements, Articles, Calendar, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Feb 26th, 2010. 14 Comments.
On most Sunday Mornings I wake up before the entire house starts moving.
I get dressed, brush teeth and head to The Underground.
Sunday morning workouts keep me ahead of the pack, keep my edge and allow me to train and do something extra while the rest of the world is still sleeping.
The Military Press is a GREAT way to start your day, especially on a Sunday morning.
Locking heavy weights overhead forces your entire body to work overtime.
Want REAL “core strength”? Lock heavy weights overhead and you’ll feel your entire body working like a madman (or madwoman to stabilize.
This is why you see so many olympic lifters with ripped, thickly developed abs and powerful looking erectors that are as thick as tree trunks.
You’ve seen me take weights from the ground to overhead before Here & Here, but sometimes you can just get under the bar, dumbbell or kettlebells – or any training tool, and just keep locking that bad boy overhead.
The next time you think of sleeping in I suggest you push your mind a lil further, wake up early and throw some heavy shit overhead!
Peace.
And remember….. Lead from the Front!
–Z–
PS: The Man of Steel Challenge is coming soon! A program you can use anywhere, even at your globo gym! Prepare for the most ass kicking workout system of 2010!
Filed under Announcements, Articles, Calendar, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jan 22nd, 2010. 11 Comments.
Yoooooo Dudes! OK, now that my blog post title sounds semi pornographic, it’s time to get BUSY!
Here is part II of me gettin’ CRAZY and High Reppin’ after going heavy on the overheads.
I cranked 3 sets of the incline dumbell benching and recline rope rowing NON stop, making it 6 sets non stop. I was insanely pumped and the non stop action forces the upper body into a whole new territory of fatigue, lactic acid build up and mental toughness.
If you wanna get crazier with it, you can try doing everything for time rather than sets, which a lot of old school bodybuilders did in the Golden Era, back in the 70′s.
So instead of 3 non stop sets of each, set the clock for 15 minutes and get max rounds of the military press for sets of 5 and pull ups with mixed grips for sets of 5.
The dumbbell benching and recline rope rowing could be cranked for 8 minutes but for higher reps, try 10 reps each set for 10 minutes on the clock. You are gonna BIG time send your body into a NEW world of muscle fiber attacking!
Wait till you see Part III, the grand finale of this workout, it was brutal and I am gonna be back with more tomorrow!
Till then, be awesome and kick some SERIOUS ass!
Peace!
–Z–
PS: My buddy and fellow Undergrounder, Elliott Hulse just released his killer muscle building course over at http://HybridBodybuilding.com. It’s VERY impressive, worth a look!
PPS: 1 More spot for this Saturday’s Underground Strength Coach Mentorship with me. Click HERE to take the last seat and get on the fast track to doing what you love and following your passion! The time is NOW.
Filed under Announcements, Articles, Calendar, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Nov 12th, 2009. 13 Comments.
Booya Baby!
OK, so maybe my overhead isn’t heavy for YOU, but I’m pushin’ for the 225 lb overhead push press. It’s coming…..you will see.
Watch me get busy and see how I get innovative AND pumped….
Those swiss bar pull ups rocked like Old School Van Halen.
Please tell me you know who Van Halen is…..and David Lee Roth!
I’ll surely be ordering some new power racks for The Underground shortly, guaranteed to have the monkey bars attached.
You do remember I eat pull ups for breakfast, eh mate? So should you, 10 pull ups is the minimum you should be able to pull, if your under 175 lbs, 20 reps is the minimum.
Wait till you see the rest of this upper body blastin’ workout! It’s bad ass and I got a crazy pump from it.
Drop a comment, let me know your thoughts on training, music, life, and why you plan to kick ass and take names and not be a slave to the norms of living!
Peace!
–Z–
PS: 1 spot left for this weekend’s Underground Mentorship. Like I said many times before, I’ve had bruddahs sign up the night before, but this one is gonna rock. Afterwards dinner is on me, we’ll catch some Football and chow down on some good grub, talk business, life and training as we ALL prepare to kick ass in life and follow our true passion.
Nov. 14 Mentorship Sign Up by Clicking HERE
PPS: Or, in Florida, on Dec. 5th, let my bruddah, Elliott Hulse, take you through The Underground Mentorship plus a keg and football party afterwards.
Hey, we know how to take care of Undergrounders!
Underground Mentorship in Florida ==> Click HERE to Change Your Life
Filed under Articles, Calendar, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Nov 9th, 2009. 39 Comments.
In the above video you see me doing the 2 things I do best:
1) Lifting Hard (I can’t say heavy because that incline bench SUCKED!)
2) Talkin’ Life
I’ve been going through a lot lately, as I’ve mentioned in the video.
But I’m forging forward, onward and upward, because I KNOW this is what my family needs and would be most proud of.
My Grandfather was a work horse and did everything in his power to do and give the BEST for his family.
I remember all the times he would ride us on the back of his bike to buy groceries, toys, take us to the beach….
You name it, he did it for us, and there were never any excuses. He found a way to make everything happen.
My Grandmother was the most giving, kind hearted person I EVER knew. Her concern was always with our health and happiness.
Every day for lunch was the best chicken soup I ever had. Breakfast was often eggs and fresh fruits from the many trees my Grandparents grew around their home.
Orange trees, grape trees (my Grandfather also made his own wine with the grapes), pomegrant trees and more.
My Grandfather built his home, working long hours on the home AFTER he worked the night shift in a factory. He always told me how he outworked my Father and Uncle and how they were so young and still couldn’t keep up with him…..
Of course, he rubbed it in that this was AFTER he worked the night shift.
My Grandparents were as tough as they come, both escaping from the Holocaust.
I was named after my Grandfather’s brother, who he lost during the Holocaust.
I won’t lie, there are plenty of times I feel some inner pressure to do GREAT things for my family and others to ensure I carry his brother’s name in high esteem.
I remember every single trip I took to Israel to stay with my Grandparents.
Some of these trips I remember as far back as age 7, when I played soccer in the streets EVERY day for hours on end, or when I was 15 and did 20 sets of pull ups every other day at the playground.
I am 33 now, 34 in a few short weeks.
The years have flown by like minutes, and this means there is NO time to screw around in life.
NO time for excuses.
NO time for a 5 year plan.
I didn’t plan what is happening right now, 5 years ago. I DID one simple thing, and this is taking Massive Action.
I put my head down and grinded away, getting my hands dirty and passing many in the process. I passed many people because they didn’t take action and they made excuses or long term plans without any immediate action.
This goes for life, business and lifting.
Sure, the 5 year plan is ok for long term goals, BUT, you need daily action.
You are entitled to NOTHING. I don’t care what you think, you earn what you get by working for it….in life AND in lifting.
It doesn’t matter who you, where you’re from or what you used to do.
Working your ass off is what gets you to achieve your goals.
I’ll be pushing onward and upward, and giving YOU my best. I care about my family and I care about YOUR success in life AND lifting.
But, I can’t convince you or preach to you about taking action. I can give you the tools and then the ultimate decision making is up to YOU.
I’m going to care for my family the way my Grandparent’s did. It’s not a question of IF i can do it, I KNOW I will do it.
What about YOU? What do you KNOW you will do today and tomorrow?
The 5 year plan can sometimes cloud your thinking, because today is what is MOST important.
Drop a commet below, looking forward to your thoughts.
Peace!
–Z–
PS: If you are a subscriber to my e mails, I’ll be sending you the details later tonight for our FREE, Hybrid Bodybuilding Teleseminar on Tuesday Night.
Filed under Articles, Calendar, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Nov 2nd, 2009. 27 Comments.
WOW!
Lots of emotion heated up from yesterday’s video with Ricky Bruch.
But, even though some disagreed with what may have been Ricky Burch’s past (who can say for fact what he did or did not do and deep down who gives a shit), let’s look at what we can learn from his videos.
That’s how I like to view things: How can I LEARN from X, Y, Z, rather than finding the negative.
There is enough negativity on the internet, I ask you to please not bring it here.
This light of trying to learn and find the positive rather than the negative has been a LARGE factor in my success, which is largely in part due to my mind set.
Check this next video out, a favorite lift of mine is hit HARD in this video with Ricky Bruch:
That movement? we can call it the power curl.
It’s a hybrid hang clean and cheat curl, and it places your wrists in a more comfortable position than a typical olympic style hang clean.
Is one better than the other, it all depends on your goals.
If you’re an O lifter, than obviously the olympic style clean is best.
I have cranked these power curls sometimes FIRST in a workout, hitting 205 on a straight bar and curl bar.
I was FIRST exposed to these while training with a super heavyweight bodybuilder at my old stomping grounds, Diamond Gym.
The guy who cranked these would hit several sets of 6 – 10 reps during a workout with 275 lbs! The guy was a PURE beast and strong as hell, he LOVED to train heavy and would routinely do 4 – 5 EASY sets of deep squats for 10 reps with 495 lbs, NO joke.
The power curl will pack muscle on your back, shoulders, traps, biceps and forearms.
I suggest you give it a go, with a straight bar, thick bar or an ez curl bar.
The Power Curl will NOT be performed with 95 lbs.
I don’t suggest cranking these until you can perform them properly with at least 135 lbs.
Let me hear your thoughts on other unorthodox lifts and this last video of Ricky.
I do like the low budget gym he is training in, it’s amazing the type of results one can get from inside these “hole in the wall” warehouse gyms.
Peace!
–Z–
PS: Love the unorthodox lifts? Get busy with my 30 Day Trial to The Underground HERE.
Filed under Articles, Calendar, Strength Building, Videos, muscle building by on Oct 15th, 2009. 14 Comments.
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