I recently read “Jailhouse Strong” by Josh Bryant and Adam Benshea and if you enjoy reading books on training, this one will not disappoint. The idea behind the book is to discuss the strength training methods incorporated by jail-house inmates including free-weight and body-weight methods. So, if you are unsure on how to start, here are 3 fun ways to incorporate body weight training into your workouts. The below methods can be used on just about any body weight movement you choose including burpees, pushups, squats, lunges, chinups, pullups, dips, tricep extensions, leg raises, situps, etc.
Back in the day I can remember walking into the gym, begin taking a look at all the equipment and I would sometimes get this overwhelming feeling of, “Okay, where do I start?” I had no plan in place and a sense of programming was not in my toolbox. Heck, my rep schemes came from the latest fitness magazine for no other reason than that it looked like it might work. It was just a big mess. That’s why I’ve come up with five ways to help you get the most out of your training to help prevent yourself from going through the same mistakes I did.
Last week I brought to you five of Jacked & Strong’s top ten squat programs to best build strength and muscle. Whether you are looking to increase your one rep max or overall muscle endurance taking on a squat program will help get you there faster. To finish up our top 10 list, I am listing some of the best intermediate programs out there. Beginners stay away. Come back to this page once you’ve depleted your newbie gains and you’re ready for a great challenge.
Strength training is a mental game. Yes, it’s definitely physical as the bodies who have followed proper diet, sleep and training can show you. However, just as important is the mindset you take when training. Think about it, you roll out of bed in the morning. You wake up and get on the scale. You’ve gained weight, you’re now upset. You’ve lost weight, yet you’re working to bulk. Now you’re in the dumps and have barely been awake five minutes.
So, you want gains, huh? How bad do you want’em? Do you have it in you to get the gains you want? Listen, any nobody can walk into a gym, workout for a few weeks and start to see magic happen. Muscles start growing, waist gets smaller, and then suddenly the gains stop. The body adapts and it’s time for Mr. Nobody to overcome. But, what does Mr. Nobody do? He gets pissed off, says he can’t lose weight, blames his genetics, and either stops training all together or starts looking for the next magical program that will give him all he desires.
I came across an article on T-Nation that’s inspired me and is now something I am taking action on. It’s called the chinup project and by following the program it is said you will add an inch to your arms over the course of 8 weeks. Well, that’s a big statement so I’ve gotta know. Is the Chinup Project going to work for me?
If you’re looking to build muscle quickly and are short on time, you must include squats in your lifting program. This movement is a staple in programming whether it’s Powerlifting, Weightlifting, Strongman or CrossFit. It truly is the backbone of every good strength program.
If you haven’t yet read my first post on Jim Wendler’s original 5/3/1 program, you can do so here. And though I definitely recommend his first book if you haven’t already read it, I truly believe the magic lies in his follow up to 5/3/1, “Beyond 5/3/1.”
It seems no matter what program I undertake, I always find myself going back to Wendler’s 5/3/1 program directly afterwards. Why do it? For me, it brings the fun out in lifting. There are various methods you can take from his books and apply to your own programming to help you achieve your next PR. Using his methodologies below, you’ll be lifting heavy every day and know you’re getting stronger as the weights pile on.