When I need to remind myself on what it takes to get strong it boils down to 4 key components.
Nothing special.
Completely Basic & Simple, but.... NOT EASY.
It boils down to doing these 4 things.....
1) Lift heavy shit from the ground to the shoulder or overhead position. Use a barbell, dumbbells, odd objects of any type, etc. If you complicate this then you're on the wrong path. Focus on progressive overload. Simple, NOT easy.
[youtube width="640" height="390"]http://www.youtube.com/watch?v=a4gMN9CsqqI[/youtube]
2) Carry heavy objects in various paths: straight ahead, zig zag, up stairs, up hills, on sand, pavement and even through knee deep waters. Use various objects once again, don't let your body adapt to one implement.
3 & 4) Attack the countless upper body pushing & pulling movements using your bodyweight: rope climbing, pull ups with weight....
For upper body bodyweight pushing exercises, you must attack weighted push ups, ring push ups, dips, handstand push ups and plyo push ups.
A GREAT way to combine the power of these workouts is like this:
1) Hit something heavy FIRST, either a carry or full body movement, then...
2) perform a workout as outlined in The Bodyweight Bodybuilding Course HERE.
A Sample workout would look like this:
1) Stone Shouldering: 2 reps every 30 seconds x 5 minutes
2A) rope climbs 5 x
2B) handstand push ups alternate with ring push ups 5 x submax reps
Safety Note: The rings & straps in this video are competition straps found HERE - they will NOT move on you when performing weighted exercises & save you from smashing your teeth to the ground 🙂
3) Optional Depending On Goals:
- Finish with conditioning OR sprints of any sort: hill, sleds, prowler, battling ropes, jump rope, etc.
Let me finish by reminding you again: The key to strength and muscle building lies in the simplicity. The part all the "experts" forget to tell you is it takes hard f**ing work, not just 30 or 60 days. #TRUTH
Peace
--Z--
13 Responses
Zach,
You remind of my brother and I certainly appreciate what you do, great site and informative posts. I am a distance runner but believe in strength training and it has helped me out quite a bit in my marathon training.
Thanks for what you do and keep sharing.
Nate
@Nate: thnx, brutha! One of our Coaches at The Underground is a triathlete and he is strong as hell, we have his vids up….. he is a BEAST when he runs, bikes, swims…. it helps 🙂
Great work Zach. I think you have a vid about it but where did you get the mold for your stone?
@Daryl J Updike: DJU! Wus good, brutha??!!
Stones were gifts, actually, plus, got my stone from Rob Orlando, available via Rogue Fitness
Hi Zach. Love this write-up. Definitely agree that the stuff you recommend are simple but NOT easy.
Forgive me if I come off as a newbie (I pretty much am), but it seems like the exercises you posted on this entry are more for upper body strength. Are farmer’s walks sufficient for leg strength? What about the staples like squats and lunges? Or does that go without saying?
It seems that in todays era you have to have a complex system filled with countless exercise terminology that leaves people scratching their head on what you are saying. Some how the bigger the word, or more complex the training formula presented with the fanciest exercises wins.
When I read Harry Paschall, Jowett, or Bob Hoffman I’m amazed at the simplicity of the training. Yet the results are amazing! Pre fancy diets, supplements, complicated training systems, or chrome equipment people were lifting amazing weight by using one fundamental philosophy. “If it is light lift more, and eat!”
People look at Arnold as the proto bodybuilder, but look at pictures of John Grimek at his prime and you mind will explode!
Great stuff Z! I love the classic training books!
I like how basic you made the four steps–especially number one: lift heavy shit. Haha! You’re straight foward and truthful mate and that’s freakin’ awesome.
@Janila: Thnx so much 4 the good words and always stopping by!
We can’t deny our primal instincts!
This article rocks. Full of some good info. I will be back to surf this site some more. Train hard live strong.
Right on Zach! I use a similar template for most of my clients. People freak when i get someone’s mom to deadlift 175 raw, for 5 reps. To me it is just simple, planned, progress. To a lot of the others it seems to be some kind of magic.
Question though: How do you go about teaching a beginner the basic ‘big’ lifts? I use density training ala Staley. Wondering if you had any insights to share about teaching. Thanks for your time, -Gabe
Beast Zach. I wanna come train one of these Saturdays. After summer will probally be best with work schedule right now
If you want to get strong, lift heavy stuff. I love it man. You make it all so simple. You have a gift to keep things simple.
Carrying heavy objects is one of the best things, and lifting awkward objects. Plus, I find that using objects other than barbells and dumbbells toughens my body. For example the calluses on my forearms from Atlas Stones.
Yes, lift heavy and get stronger is a must for those people who want to be stronger. Zachs tips makes lots of sense. Its always good to throw in variety into ones work to improve motivation.