While in Panama recently, I trained at a gym chain down there called PowerClub. Great place and may be doing some business with them in the future. I did a simple chest & back day and kept volume on the lower side. Check out this great gym and my workout while in Panama City, Panama!
Are you one of those old school gym rats who believe heavy and low 6-10 rep resistance training the best stimulus for muscle growth? If so, you’re not alone. Many of us (yours truly included, so I’m not pointing any fingers) believe that the best stimulus for muscle growth is heavy lifting in the 6-10 rep range. However, recent scientific findings show that the classical heavy and low 6-10 rep training might not be the best way to induce muscle anabolism…
As regular readers of the BrinkZone should know by now, I’m a big fan of sled work. Drag sleds are a “must have” item in my view, but the Prowler sled takes sled work to the next level. The Prowler sled has become a staple of many people’s training. However, although many who use the Prowler know what an amazing conditioning tool it is, I find few appreciate it as a true strength tool. It’s like viewing the squat as a conditioning exercise, but failing to see the squat as a movement for developing maximal strength!
The Prowler uses virtually every muscle in your body, either directly or indirectly, and is as basic as it gets. Why do so many people put a few little weights on it and run the thing around like some aerobic toy?! But seriously, the Prowler is great for conditioning (using lighter weights and pushing for speed) but it’s also great for strength and hypertrophy. If you have access to one, load that bitch up with all the weight you can stand, and push it 75-100’ for 2-3 cycles with 3-5 minutes between sets. Tell me if it’s not one of the most brutal leg workouts you have ever experienced! I find heavy Prowler work translates very well into other areas of strength training and or conditioning work.
Finally, don’t forget about my First Annual Prowler Charity push off. Great prizes, fun time, and for a great cause!!!
Info on the competition HERE
Below is a recent max Prowler day for yours truly. My new personal best on the Prowler sled O death…did that weight for 3 cycles (75′) with 3 – 5 mins between “sets.” I had serious case of Prowler flu by the end of the last cycle.
BTW, today (June 14th, 2012) is the last day for this free download, then the page closes.
Report: The 6 Forgotten Factors Of Hypertrophy
Just read a free report called “The 6 Forgotten Factors Of Hypertrophy” by IFBB Pro Benjamin Pakulski and Vince Del Monte . I was immediately drawn to their honesty pointing out that there’s no magic programs. Programs are either based on proven scientific principles or bro science. Anyone follows my stuff knows how I feel about Bro-Science…
You can download the report from here:
==> The 6 Forgotten Factors of Hypertrophy Report < — Download here.
Looking for pink dumbbell training? Look somewhere else!
Alison shows what hard training looks like in the “No Pink Dumbbell Training Zone”
I have written about the benefits of sled training in prior posts, so I won’t got into details on that here. Needless to say, it can and will kick your butt. Most of the time, I use a sled as part of an overall leg day. However, on occasion, I will do an all sled leg day. Here’s a recent workout using only my Prowler sled for legs.
PS, my next goal is 10 plates for 75′. As I did 8 plates for 75′ x 3 cycles, I think I can get 10 plates for one cycle of 75′. I may die trying however….
If you follow my stuff, you know I’m a big fan and regular user of drag sleds. As I said in a prior blog post, If you are not doing sled dragging, you should be! I consider it the most under utilized lower body exercise going. Forward is hard, reverse is brutal. According to the Elite Fitness site, the benefits of sled dragging is:
• GPP Work
• Injury Rehabilitation
• Strength Training
• Increased Work Capacity
• Starting Strength
• Acceleration Strength
• Strength Endurance
I’m a big fan of drag sleds. However, the Prowler sled takes it to another level. It’s your standard drag sled on steroids! The Prowler is, bar none, one of the best strength, conditioning, GPP tools you can use! Below is a short vid of my pal Jim and I doing some Prowler sled pushing… If you’re interested in The Prowler, there’s a link to EFS via the recommended products section HERE.
Deborah is not a competitive figure/fitness type, but stays in great condition year round. I’m trying to convince her she should compete! Here’s a chest/back day I did with her recently. Some areas of form to improve on, but she’s getting there for sure:
There’s a lot of fancy programs out there these days, some good, most terrible. Some based on solid science and experience of those who know what they are talking about and have the creds to do so, some based on fantasy and “bro science.”
Nothing, regardless of the program, replaces hard work. A well thought out program will balance the variables of loading, volume, etc, etc. Some of my thoughts on that, as well as other authors thoughts on the topic, can be found here on the BrinkZone, so I will not rehash that here.
As a general rule, I think simple is best. Some times the most effective programs, are the simplest programs. People think complex = more effective. Most of the time, it just = more complex, while the guy who just plugs away on hard work doing squats, deads, etc, is making the real progress in strength, muscle mass, and so forth.
Of course, it depends on your goals. Different goals require different training methodology, and that’s a given. OK, back to why I’m posting this blog.
In my opinion, regardless of the program or the goals, one should also understand being strong/staying strong, is also important. Obviously, various factors like age, injuries, goals, experience levels, and so forth, all have to be taken into account, but bottom line is, within the context of those factors, it’s important to attempt to be strong. There’s no place in life where one can be too strong.
“why haven’t you heard about this yet?” and that is exactly how I feel about Jim Wendler’s 5/3/1 program for raw strength. I can see how it’s probably far less intimidating to go with whatever everyone else is doing, like the latest bikini body in 30-days program, Zumba/Kickboxing class/Yoga class (all in one now!) , P-90X, or the latest Jillian Micheal’s DVD because your neighbor (I’m not your neighbor), BFF, co-worker, etc did it and so why can’t you? You might be the same person who thinks a powerlifting program like 5/3/1 is only for powerlifters, but it isn’t. The way this program is written (simple), everyone from the relative beginner to an experienced lifter can bust through a training plateau (we’ve all been there), set new personal records, and get a whole lot stronger… man or woma