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Happy Halloween, Let’s Lift

Happy Halloween everyone.

Enjoy the night, be safe, don’t eat too much candy and party sensibly.

After the fun, here’s a workout to burn off some of those sugar calories.

After Halloween Workout

Overhead Press 5 x 6
Bench Press 4 x 5
Rows 4 x 5
Squats 8 x 3

Notes: Warm-up before lifting heavy. Perform this routine 2-3 days per week and as always, train hard with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Strongman Routines: Bill Kazmaier

This is the first in a special series of posts on a famous strongman and one of their routines that will appear every on the blog. Today we take a look at Bill Kazmaier.

Kazmaier was a three-time World’s Strongest Man champion and a two-time IPF powerlifting world champion before a brief stint as a professional wrestler.

Kazmaier liked to train bodybuilding style until he got close to a powerlfiting meet. He would then drop down to lower reps on the compound exercises (squats, deadlifts, bench), eventually getting down to singles.

Here is a typical routine used by Bill Kazmaier.

Monday & Thursday
Bench Press 4 x 10
Wide Grip Bench 3 x 10
Narrow Grip Bench 3 x 10
Front Delt Raise 4 x 8
Side Delt Raise 4 x 8
Overhead Press 4 x 10
Tricep Push Down 4 x 10

Tuesday & Saturday
Squat 4 x 10
Deadlift 3 x 10
Shrugs 3 x 10-20
Seated Hammer Curls 4 x 12
Standing Curl 4 x 10
Close Grip Chin Ups 3 x max
Rows 4 x 10
Leg Extensions 3 x 10
Leg Curl 3 x 10
Calf Raise 3 x 15-25

Notes: This is a lot of work to put in and Kazmaier had exceptional recovery ability. If you try this routine, I suggest cutting out some exercises – the isolation ones – and dropping down to two days per week instead of four.

Updates and Stuff

Sorry I haven’t posted in awhile, but things have been kind of hectic around my neck of the woods and I wanted to touch base with everyone and let you know what’s going on.

First, I’ve spent the past two weeks meeting with many of my clients, (In addition to my personal training business, I coach numerous personal trainers and gym owners on marketing their businesses more effectively). They are understandably nervous as all hell about the state of the economy and how to keep their businesses afloat. I reassured them, if your marketing is strong and you focus on the customer, your business will be recession proof.

Second, I am at work on creating a new website that’s tailored to individuals who want to get bigger and stronger faster than they ever thought possible. I have been testing this new workout plan on my own clients for the past three months and the results have been staggering.

I based this routine on science, research and my own experiences. Here’s what happened so far.

I split my training clients into two groups with one group trying my new routine and the other training as they normally do. Truthfully, I was blown away by the results.

The group that trained with my new routine had 20% greater muscle gain and an amazing 67% strength improvement over the group who trained their normal way. And that was in only three months!

The crazy thing is, this way of training has been right under our noses all this time, and no it’s not HIT. I will be sharing more information in upcoming posts.

So that’s what’s been going on in my world. Pretty hectic to say the least. Finally, I want to give a shout out to everyone who follows the blog. We have over 1,000 readers who visit every week and that’s just awesome. Thanks to all of you.

I’ll be starting the Strongman Series on Monday with the first post being a workout routine from the legendary Bill Kazmaier. Until then, take care and train hard.

The Great Bill Kazmaier

I thought I’d get you pumped up for a series of posts coming on various powerlifting and strongman legends and the workouts they did or still do.

The series will start on Friday and will continue for about 2-3 weeks.

I’m kicking things off with an awesome video collage of Bill Kazmaier, maybe the strongest of them all. Enjoy.