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Zach Even-Esh

Blog » Minimalist Training Tips for Full Body Strength

Minimalist Training Tips for Full Body Strength

by Zach Even - Esh 11 Comments

Chuck-Sipes-Workouts

The more I utilize simple dumbbell & bodyweight workouts for myself, the more I realize less is more.

Less variety and more focus = greater results in strength and size.

I've been around too long and I want to challenge and question what REALLY works. I've seen the results of some of the most popular "programs" out there......

I wanted to see, do these athletes demonstrate greater strength? Greater speed? Greater physicality and more muscle?

Well, the program looks impressive on power point, sounds impressive on a podcast but when I see these athletes compete I see the TRUTH.

The Basics will never let you down. The fancy fads and gimmicks tend to let us down.

Less unnecessary volume and better recovery = more gains in strength and size.

The basics produce the best results, they always have and always will. There isn't enough respect out there for the dumbbell or barbell basics. People, Athletes and Coaches are trying to wow us with something novel and unique. And man, people buy into it!

Dumbbell training can't be respected when you never climb to the big weights.

50 lb dumbbells for snatches and split squats?

Come on. If it's easy, go heavier. Show me the 100 lb dumbbells in snatches. Load up those Bulgarian Split Squats!

During the teaching portion of The Underground Strength Coach Cert, the same thing happens when it's time for dumbbell training.

The Coaches discover how to maximize the benefit of simple dumbbells & bodyweight exercises. At first, the Coaches want to kick back and go through the reps with weights that are entirely too light.

I see big guys grabbing the 25 lb dumbbells. Come on.....

I tell them, "Unless you go heavy, you will NOT respect how effect basic dumbbell training can be."

I tell them, "Put back those weak ass 25 lb dumbbells and grab the 60s, 70s or 80s....."

When it's time to get strong, you'll be going with 80+ lbs overhead and rowing 130s and heavier.

Set goals. Crush goals. Simple. NOT EASY. #NOEasyDay #UndergroundStrengthGym #Manasquan #Edison #STRONGLife #Muscle #Relentless #UndergroundStrengthCoach / 120 x 20 / ????????⚔⚔

A video posted by Zach Even - Esh (@zevenesh) on Jun 14, 2016 at 7:03am PDT

If you're looking to develop full body strength using dumbbells and a few bodyweight exercises, check this training session out.

I believe it took us 15-20 minutes from start to finish .....

I've seen people who can throw around a heavy Kettlebell, a heavy barbell, etc but when it comes to a heavy dumbbell.... they've got NO control. The dumbbell pushes them around. They can't distinguish kettlebell technique vs. dumbbell technique.....

For athleticism, having control over a new skill is important not just physically but also mentally. The confidence gained in man handling all objects thrown your way carries over to your sport. Confidence is a key ingredient to athletic success.

Expose your body to different training tools. Don't be just a "Kettlebell Guy" or an "Olympic Lifting" guy. Be Strong. Period.

As Louie Simmons says, "Strong is Strong and Weak is Weak."

To put it more bluntly, you can't fake strong!

Remember, when YOU train, YOU are in charge. Period. End of story.

Don't let the dumbbell knock you in the face during the dumbbell clean or float all around overhead during the press or snatch.

If the training tool you're using pushes you around, you need to do the following:

- Reduce your reps, stray FAR away from muscular fatigue. Hit sets of 1 - 5 reps.

- Treat Strength as a Skill. Pavel & Dan John encourage this HERE.

- Lighten the weight, drop your ego, focus on technique. Strength is a skill and greater technique is a sign of greater strength.

Above, Bent Press with 200 lb Dumbbell

If you're focused on bodyweight training and you're not progressing in strength it's time to add some simple barbell or dumbbell work.

Does your body sway all over the place during bodyweight squats, push ups, pull ups.... then do the same as you would with free weights.

Treat bodyweight strength as a skill, STOP using bodyweight exercises for a finisher only, a circuit, fat loss, etc. Treat your bodyweight training as a strength skill, as many guys do when locked behind bars, HERE.

These are 4 of my go to exercises using one dumbbell and bodyweight training:

1) 1 Arm Dumbbell Snatch

2) 1 Arm Dumbbell Clean & Press

3) 1 Arm Row

4) Various Bodyweight Pulling Movements (Pull Ups, Recline Ring Rows, Rope Climbs)

I have also been experimenting with heavy dumbbell squats, dumbbell squat cleans and farmer walks with dumbbells. They are Awesome. You can get a tremendous benefit from those 3 lifts as well.

Adding to the list in a minimalist fashion, work the following exercises:

- push up variations, handstand push ups & various hand walking skills

- jump training (box jumps, hurdle jumps, jumping rope)

- Sprints: preferably on hills or sand, but any flat surfaces work fine just warm up properly

- Leg Raise Variations for abs

Basic and effective.

If you're always using a barbell or kettlebell for your quick lifts, grab a dumbbell and work the snatch and clean and press.

If you kip during pull ups and sway or use momentum during bodyweight exercises, slow it down and use strict techniques as outlined HERE.

Now, time to train. Less reading, MORE training.

Questions or comments, please post below and I look forward to answering.

Live The Code 365,

--Z--

Minimalist Workouts From The Underground
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Filed Under: Articles, Bodyweight Bodybuilding, Mental Toughness, Muscle Building, Old School Strength, Strength Building, Underground Strength Show, Videos, Wrestling Training, Zach's Workouts Tagged With: bodyweight training, calisthenics strength, canada, chuck sipes, convict conditioning, dan john, dumbbell workout, easy strength, minimalist workout, pavel, pull ups, snatch, strength as a skill, underground strength gym

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Comments

  1. Kevin Salisbury says

    at

    This fired me up big time… When my gym is packed I can always grab some space and dumbells and anhilate my body in half the time the meatheads spend doing cable curls. I will try the snatches next time. How much do the chains weigh that you use for pullups? Thanks for the wake up call Zach… Your friend from Cali

    Reply
    • admin says

      at

      Kevin, hey bro, the chains are 20 lbs each from EliteFTS.com

      Get after it and crush that workout!

      Reply
  2. Robbie says

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    Awesome Post Zach!

    That video has me all fired up! Which training program of yours do new Undergrounders gotta get done to begin their journey? The Underground Strength System, Bodyweight Bodybuilding, The Gladiator Project …

    Thanks.

    Reply
    • admin says

      at

      Robbie

      GREAT question. I suggest BW BB, it teaches your body how to develop stability, strength and then power….. ALL in the proper order. It’s critical.

      Get after it, homie

      Reply
  3. Hollis says

    at

    Always loud and proud! Enjoy hearing some RATM during your workouts.
    You guys got after it.

    Reply
  4. Dustin W. says

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    I really enjoy the bodyweight exercises! At 36yo and 260# with no ambitions to be a powerlifter or compete in benching I find that push ups give me great chest strength and development. Plus pull ups are good for a strong back.
    I have done one handed snatches with dumbbells for over a year. I maxed at 120# and found using 25# plates on the dumbbell changed my mechanics. One day while setting up for my training session outside I was loading my olympic bar with bumpers to train clean/jerk. I grabbed the middle knarling and did a one handed snatch with the bar. I was able to maintain form. It felt very natural. As long as you grab the center it isn’t really hard to balance. Makes you really focus on form so that the bar stays level with the ground. Lately I have been tossing the snatch with squat. OOOO baby that is fun!
    Great stuff!

    Reply
  5. Peter says

    at

    Recently watched Brooks Kubik do one of these exercises you suggested today: 1 Arm Dumbbell Clean & Press
    I think he did about 160lb. He is a pretty big guy and he was straining! He stressed several times to use a high quality dumbbell bar and collars when going over 100lb, for safety.
    Welp I’d love to sit here and comment all day but those weights aren’t going to lift themselves! cya

    Reply
  6. Marc Moukarzel says

    at

    Hey Zach, quick question:
    How can I minimize the effect of soreness after my workouts?
    I workout 2 times a week for 45 minutes for each workout.
    After 24 hours, i feel really sore, especially on my back muscles.
    Is there any way i can minimize this feeling of soreness?
    Thanks, keep training hard 🙂

    Reply
  7. Adrian "Daisy" Day says

    at

    Big Zach,

    Some exceptional ideas once again big guy!!!! Starting back lifting again today after a little break, but you are so correct. If you can’t do bodyweight shit, then why lift heavy.

    Reply
  8. Peter says

    at

    Hey Z
    wasnt sure what to do with this url but it motivated me so I wanted to share it.
    How Bad Do You Want It? (Success) http://youtu.be/lsSC2vx7zFQ
    cya,
    Peter

    Reply
  9. Dustin Maynard says

    at

    Get stronger in the basics–especially the ones you really thrive on and enjoy. No matter what, every time a gym fellow or a friend sees me working out, they will comment and say something along the lines of “You are unnaturally strong” and I just say—nope. I’m just a guy who works on the basics. Week in and week out. No rocket science, nothing fancy. Just hard work. Excellent staples are laid out above, Z.

    Reply

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