Rising Above

Good weekend and forgetting where you came from

2012-02-12T14:35:00.000-05:00

Yesterday I got to watch and help my good friend Mike Rinderle hammer his first meet 500 deadlift! It was awesome and I felt like a proud papa, despite Mike being 10 years older then me! LOL! Then him and his lovely wife braved the blizzard and drove to my crib to eat some food and get some sleep in my cabin in the woods. My house is quiet and private, a good place to chill after slinging some weight around.

When a couple meat heads get around one another, we start bullshittn'. One thing we discussed was forgetting where you come from. We all started somewhere, EVERY LAST ONE OF US was the pimpled face new kid in the gym that didnt know a squat from a deadlift. It helps if we can stay level headed and remember that as we grow as people, lifters, and coaches. Unfortunately, MANY dont. Success gets in our heads and we not only turn on back on where we came from, we take a giant shit on it as well. The people who helped us in our time of need, carried us when we needed carried, gave us a place to stay, cold beer to drink, or a meal for our bellies become like the bad step-kid and we turn our backs on them, kicking them further down the rungs we are climbing.

This is unfortunate when it happens, but success, even PERCEIVED success, has a tendency to do this to people. I even saw it this weekend, the strongest lifters at the meet walked around like their shit didnt stink. It is natural, but shitting on those who helped you isn't. Quite simply, that is called being a DICK HEAD.

I have a very small group of friends. These are guys who have proved themselves to be stand up dudes, have helped me when I havent asked, and have been there when I needed them. If it was just advice, a place to stay after a contest, or treating my kids like they are their own, these dudes have been stand up for me and mine. I return that favor whenever possible, and no matter where I go in life, this handful of friends will always be a huge part of me. These are people that I support 100%, and people I would never turn my back on. These are people that I would take along for the ride if my Power Ball numbers win! Dudes that would be on the first plane, car, bus, or train if I made the call, and they know I would do the same for them.

You don't turn your back on those kind of friends, and you don't forget where you came from because of those kind of friends. If you are successful, you take them with you, you give them their props, you dont fuck them over, and you dont take advantage.

The people who NEED to read this, probably never will. They are too busy...

I am thinking about doing another deadlift video. Making one that covers everything, exercises, muscle groups, form, programming, you name it, it will be on it. We are talking HOURS of material. If I do this, and that is a big IF, I will send it off to my boy and good friend Jedd Johnson and give him the exclusive to it. I will keep it cheap, I dont profit from this shit, I just want to help out. How does $15 sound? This will be stuff that most don't cover and movements that are GUARANTEED to get your deadlift numbers moving UPWARD. When and if I get it done, I will send a number of copies out free as well.

Speaking of Jedder, check out his site and toss him some support. Jedd puts out some great info and is the GO TO dude for all things GRIP STRENGTH and STRENGTH in general. Jedder knows his shit, so go learn a thing or 2 from him. And, if you are interested in grip, check out The Grip Authority and learn how to get your hands freaky ass strong for ALL sports from tennis to powerlifting to martial arts to chainsaw carving!

All right, I am off my soap box for now. I swear, more programming posts are coming round the bend. Stay tuned!

"If you are my homeboy you'll never have to pay me!"

Upcoming blog posts

2012-02-10T09:43:00.000-05:00

I will be headed back to work next Tuesday. Ugh. 4 weeks off it going to make it hard to get up at 4 am again and go to work. I guess the only positive is I can get back to lifting a little bit.

As the weather breaks, I will be getting my fishing in on an almost daily basis. Expect to see some posts on that around April or so. I plan on shooting a video on using a bait casting reel, something that is a lot of fisherman's nemesis. It is a great reel, and if you love to fish, you should really get one and learn it. It will add variety to your arsenal. I will also shoot some videos of some different lures and lure techniques and show them actually working from cast to landing a fish. Should be good times! It is cold and the snow is supposed to come tomorrow, so I am itching for some good weather.

I am in the process of working on a total deadlift write-up on here. It will cover everything from top to bottom and should help you add pounds to your deadlift. I will really focus on technique from the floor to the top of the head, so you won't want to miss it. I have pulled over 700 at 230, so I have some knowledge on the subject! Believe it or not, just fixing your technique will add weight fast. Maximizing leverages will add weight to your lifts quicker then getting stronger will, but when you do both, LOOK OUT!

'Till next time!

Random video post

2012-02-09T20:02:00.001-05:00

I am a music nut. I love all types and all kinds and even play guitar and drums myself. The only music I dont really get into is country...old country yes, but this new depressing stuff NO WAY!

Anyway, here are some videos of the music I have been digging lately. Could be the lyrics or the beats or the guitars, doesnt matter as long as I can feel it and my kids dance like crazy to it. Warning, some of these videos may have language that is not appropriate for all audiences...

Enjoy. Or dont. ;)

Down and Dirty grip routine

2012-02-08T12:02:00.000-05:00

If you are like me, you train to reduce stress, stay healthy, and keep yourself prepared for all of life's little curve balls. Also, you have a 40 hour a week job, an active family, and other things you like to do.

This can make squeezing all of your workouts in during a week a near impossibility, so you are left leaving something out. For me, hand strength is left out for things like lifting and cardio. It doesnt have to be this way. You CAN get a great grip workout in a limited amount of time and with limited equipment.

First off, you need to incorporate it into your training. This is a great way to train grip as you are already warmed up and primed from lifting, and you can do the grip exercises during your "rest" periods between sets.

I like to hit the grip work 2-3 times a week. I am not competing in grip contests and I really dont have any defined grip goals, just keeping my hands strong and making progress is what I am after. So pick your number of days, even once a week will help you progress, and pick the days you want to do it. I put a day or 2 of rest in between each session as the hands need rest too.

This workout beats your hands down and allows you to progress gradually.

Day 1
-Grippers: do 2 sets each hand of rep outs. Open the gripper as far as you can and close it fully for as many reps as you can get until you can no longer close it. Go for a rep record each time. You can get your grippers from The Gripper Superstore. Wade does a great job laying out the strength levels, so go with his recommendations. Trust me, dont start hard cause you think you are strong. Be smart about it! Email me if you want help.

-Plate pinch: 2 sets of holds. Pinch 2 weight plates together, smooth side out, and lift and hold them as long as you can with each hand. Go for time records. Once you can get the plates for 10 seconds or more, it is time to bump up the plates. If you cannot move to the next plates, put a PVC pipe through them and micro load. This will be a bit easier as the plates wont be able to slip, but it will still hammer your pinch and allow you to use a bit more weight.

-Plate wrist curls: 2 sets of 10 each hand. Grasp the weight plate with the smooth side down and resting on your 4 fingers and the lip side up, the lip being held by your thumb. Rest your arm on your leg with your hand overhanging. Be sure your fingers are not in the hole of the plate. Now curl the weight plate up and rotate the pinkie in towards your head. Be sure to use all wrist and do not allow your arm to lose contact with your leg. Start light, this is much harder then you think!

-Barbell reverse curls: 2 sets of 10. Grab a barbell and sit with your arms resting on your legs, palms down, hands overhanging. Now curl up. You can chose to use a thumb grip or false grip, but if you wrap your thumb be aware that the thumb will give first.

Day 2
-Grippers: 2 sets of holds, go for a time records. Get a shoe lace and a small strap from a backpack or belt, or even a couple layers of duct tape. Put a hole in the strap and run the shoelace through it and tie on a weight plate (2.5, 5, or 10 at most). Now close the gripper on the strap and hold the weight plate suspended in the air. This is called a strap hold and will cause you to overcrush the gripper HARD which leads to more power at the close. Use a gripper lighter then the one you can currently close. If you dont have grippers, you can always use a pair of pliers for this as well. That is how I started out!

-Wide plate pinch: get yourself 3 or 4 10-pound plates, or 5s, and that same small pvc pipe. 2 sets of holds, go for time records, each hand.

-Wrist rotations: I like to use an Olympic size dumbbell handle, but you can use a dumbbell if you dont have access to one. Grasp it in your hand, sit and place your hand on your knee like the plate wrist curls. Now start thumb up and rotate the handle or dumbbell palms up to palms down. 2 sets of 10 each hand should do it. Start light as you can get hurt with this movement!

-Fat Gripz: put the Fat Gripz on a dumbbell or barbell and lift and hold for time. 2 sets, go for a time record. Now, I know times are tough and people dont want to spend money, but I own a set of Fat Gripz and they can be used for everything, so they are certainly worth every penny! Use them for your curls, bench presses, db work, pull-downs, etc. They really cause you to work the muscle and concentrate, and they BLOW the hands up!

There you go, quick and easy and you hit all the aspects of grip strength except supporting grip, which you do every time you lift. There are a million and one more exercises for grip but this will get you started and get you moving towards the strongest set of mits on your block!

Email me for any Questions!

Back from HOTlanta

2012-02-07T10:51:00.000-05:00

It is tough to get moving when it is 30 degrees and overcast. I just came home from 72 and sun for the last week, so 30 and threatening snow is BLAH. At least I got some sun.

When you drove 1700 miles in a car with 4 kids age 8 and under, 2 of them approaching 2, you get tested to the max. You learn a lot about yourself and your ability to withstand pure torture. HA!

You also learn a lot about the people driving around you. With that, I bring you my top pet peeves of driving:

#1- Cruise Control. Your car came with cruise control for a reason. USE IT. Passing me at 100 mph, then slowing down to the point where I have to pull into the left lane to pass you, then speeding up again so I can't pass you, then slowing down so I can pass you, then flying by me again, etc. is just DUMB. Find a speed, click that little button that says CRUISE CONTROL, and drive. Normally 4-6 over the posted speed limit should be just fine.

#2- Turning signals. Yes, when you are changing lanes on a multiple lane highway you are required, BY LAW, to use your turning signals. Abruptly jumping from lane to lane on a 6 lane highway is not only DUMB, but it is also very unsafe to yourself and those around you. By using your turning signal, you are letting me and those around you know exactly what you plan on doing. This way, we dont both try to enter the same lane at the same time. Understand? It doesnt take much effort to just reach up, click it on, merge, click it off. Do it often and it will become second nature.

#3- The Left Lane. Really people? Really? The left lane exists for two reasons. The first is passing. The second is getting over to give a cushion of space to merging cars, emergency vehicles, and people who have car issues. That is it. The left lane is NOT for driving. If you are one of those inconsiderate drivers who uses the left lane for travel you should do the rest of us a favor and fly or take a bus. There is no reason except for emergencies that anyone should have to brake on the expressway. If we all used our cruise controls and utilized the left lane for passing only, we would all have a smooth trip.
And the left lane rule is still in effect when there are multiple lanes of travel. If someone is traveling slow on a multi lane highway, and they are using the center lane, simply merge to the left and pass them. Flying by someone in the right lane, while someone else is flying by the same driver in the left lane, not only causes massive confusion but also leads to both of the passers then trying to converge into the same lane, most likely without using turning signals. Then you crash. Then the rest of us sit and wait. COME ON MAN!

#4- Right/Left Lane Closed Ahead. Yes, this should be self explanatory, however, there are always a few knuckleheads who think it is okay to drive 90 past the huge line of intelligent drivers who have already got over because a lane is closed ahead. These awesome drivers will accelerate all the way to the point where the lane actually ends, then expect one of us to let them in. It doesnt work that way SON! We are smart drivers. When the sign said the the lane was closing, we got over. Yes, we dont like sitting in stopped traffic anymore then you do, but we realize if EVERYONE got over when they first saw the sign, there would be no stopped traffic. We would all merrily drive through the construction area then head on our ways. But nooooo, there are always those chosen few who think they can drive like idiots, then be allowed over when they so chose. I love when I am the last in line right when the lane ends and some young punk wants in. Not on my watch my inconsiderate friend. My favorite is when big trucks get right in the middle so no one can pass. Thank you fellas! You understand because the road is your job.

#5- Inclement weather. Though I didnt experience this in my trip south, I do experience everyday on my way to work. If it snows a dusting, Interstate 80 ALWAYS shuts down in PA. Why? Because some people think because they are driving a SUV that they can still go 75 in the snow. Newsflash, YOU CAN'T. Slow down when the weather calls for it. If you have ever been on the highway in thick fog, heavy rain, or white out snow, you can see how quick things can turn deadly. When the weather turns bad, I always take the back roads to work. Yes, it takes a little longer because the roads aren't cleaned, but I will take my chances on a unused back road with 6" of snow on it then the interstate with a dusting because someone will ALWAYS drive too fast and I dont want to be beside them when they make that mistake. Use your head and drive as the weather calls for it.

That is my list! Other then that, my vacation was great. I got to see the Atlanta Aquarium. My kids loved it and the huge ass tank with the whale sharks was bad ass. It is a little pricey, but it was good.

Me, the beard, and a Big Ass Fish.

The massive whale sharks converge. This tank is the largest in the world.

The dolphin show was also amazing and worth the price. My sons loved it and just kept pointing and going WOOOOOO!!!!

We also went to Bass Pro Shop and I scored 10 new lures. I know this much, come the spring there are some fish that are going to bow to the mercy of the Rapala! If you have never been to a Bass Pro Shop and you love the outdoors, I suggest you get your a$$ to one! Amazing place that has everything you could ever want. I am going to fish every single chance I get this year and I am excited to head out west a little on a weekend trip with the wife to get some MONSTER cats!

You know, going on vacation is always fun, but it is nice to be back home. Another week or so and I can begin training again!! Looking forward to a little lifting, I miss it a lot. Also I am going to begin working on some strength workouts to post up here for those looking for training info. It was good to see my old friend Jedd Johnson stop by and comment up as well!

Any other readers, if you have any questions on training post up a comment, or if you prefer, email me at rickwalker.cscs@gmail.com. I will be happy to answer your questions to the best of my ability, or point you in the right direction if I can't. Ask anything training related: weight loss, weight gain, strength, muscle, diet, sport specific, etc.

Looking forward to the weekend and spending some time with Big Mike Rinderle and his wife. Mike has a deadlift meet this weekend and is looking to check a 500 into the books. Easy money Mike!

Until next time!

Muscle Size part 4: Eating

2012-01-31T10:17:00.000-05:00

Sorry I didnt get to this yesterday. I had to run to town and get my car looked at before I head out on a 1700 mile round trip road trip tonight! LOL! Then we got running around as I was finding a ton of Penn State stuff for my man cave, so it turned into an all day event.

Let's first touch on supplements. I think 99% of what is out there is just a waste of your hard earned cash, but there are some supps that are worth it and are effective. My list is short, but sweet.

#1- Amino acids. If you look at the labels of most aminos, they do not contain the proper amounts of L-Leucine, L-Isoleucine, and L-Valine. The amounts are usually small, so you have to mega dose like crazy.  There are a lot of different recommendations out there for the optimum amounts of these aminos, but I think you need to at least look to get 10-20 grams a day. The best amino supplement I have found for the price is this: NOW Foods.
I use aminos the following way: 1 teaspoon at breakfast, 1 teaspoon with my shake at 0730, 2 teaspoons with my shake at 1600 (pre-workout), and 2 post workout.

#2- Whey protein. With everything that is out there on protein, I dont think I need to say much about it. You should be drinking a shake a couple times a day to increase your protein intake.

#3- Creatine. 5 grams pre workout, 5 grams post. If money is an issue, straight up pure creatine is cheap as dirt anymore. You will pay extra for the special creatines out there, but my best gains always game from pure creatine.

Aside from an energy drink, I never got much out of anything else. You can experiment with other things, but I think the above 3 are a must for gaining quality mass.

Now let's EAT!

The single best eating plan I have found for gaining mass in the 22 years I have spent under the bar is the carb back loading. Let me explain carb backing loading to those who have not heard of it. The idea behind it is that you eat nothing but protein and greens from the time you get up until after you workout. Post workout, you back load with carbs for your last 2-3 meals. John Kiefer has a good article on Elite Fitness about carb back loading, and he explains the theory behind it better then I could:

Ingesting carbs—most types of carbs—releases insulin, the body’s utmost signaler of growth. Insulin sensitivity is highest in the morning and, as it’s often understood, this means that cells of the body absorb carbs better in the morning than the evening. Thought of in this way, only skeletal muscle and fat cells matter, as most other tissue—nervous system cells, kidneys, the liver, the small intestines, etc—can use carbs with or without insulin. Fat and muscle respond stronger to insulin levels in the morning than the evening.

It is true that eating carbs in the morning allows both fat and muscle to grow more than eating carbs at night. But exercise changes this. Exercise changes everything, even the way skeletal muscle responds to insulin and blood sugar. Resistance training triggers two important changes in muscle tissue regarding carb metabolism. First, heavy resistance training increases sensitivity to insulin in muscle for up to 48 hours post-workout. Second, for a few hours post-workout, muscle cells can use carbs without insulin.
Resistance training, therefore, dissects the day into pre- and post-workout, expanding these concepts from the hour before and after training to the part of the day before training and the part of the day after.

Imagine waiting until 3 or 4 in the evening to lift. Not eating carbs up to this point, neither fat nor muscle has had much of a signal to grow. After training, the consumption of carbs begins en masse, starting with the post-workout shake containing copious amounts of a simple carbohydrate powder. A massive growth signal ensues, but in the evening after lifting, only muscle can take advantage of the signal and not body fat. This effect continues on through the night until bedtime. No more back-fat growth; no more beer-belly expansion; no more second chin. Back-loading carbs in the day tunes the body to grow primarily muscle.

Pretty damn good explanation as to why it works. So this is how you set it up.

Meal 1: 2 whole eggs, 4 whites with cheese, 2 strips of bacon.

Meal 2: 2 scoops whey protein, 1 scoop aminos.

Meal 3: chicken/steak/turkey just SOME MEAT!  I also have a big PLAIN salad here with lots of greens.

Meal 4: 2 scoops whey protein, 2 scoops aminos, 5 grams creatine.

Meal 5: POST WORKOUT, 2 scoops whey, 2 scoops aminos, 5 grams creatine, 2 whole bananas, 1/2 cup ice cream.

Meal 6: meat, carbs, greens. Carbs come from white rice, potatoes, white bread, something simple.

Meal 7: 2 scoops whey protein, simple carbs. Or, you can eat again. Add some greens!

That is it.   You may seem to lose some energy at first until your body levels out, but once you get used to it (a week at most) you will have energy to spare and your strength will jump up. Increase strength means more weight lifted which means more muscle, and that is what we are talking about here!

So there it is. A complete training/diet plan to add muscle to your frame, regardless of experience. Throw in a good night's rest and eliminate the partying and you will gain, I guarantee.

I will be back next week. Then we will talk strength.

Muscle Size part 3

2012-01-29T12:20:00.000-05:00

Warmer temperatures are calling me, so I need to wrap this up in the next few days before I migrate south for a week. Cold and snow is for the birds!

Let me say that you can adjust your days however you want. What I am laying out is the program I followed to go from 205 post surgery to 235. Now, keep in mind I could not lift for 6 weeks. I started back unable to get 4 sets of 10 with 135 and ended doing 250 for 10 fairly easy. I stayed in the same size pants that I was in at 205, so the fat gained was fairly minimal.

So how I lay my days out may be different from you. I still follow the old work your weaknesses first, hence I start with chest on day 1.

Day 2:

-Leg exercise (squats, front squats, leg press) 3 sets of 8-12. Now let me say that super slow on squats is BRUTAL. It is going to take everything you have to concentrate and hammer out these sets, but you will be rewarded with some super sore legs and some good growth. If you are squatting stop short of lockout to keep all the stress on the legs.

-Leg exercise (leg ext!) 2 sets of 8-12. This should make you want to vomit. If you really feel adventurous you can take this up to 20+ reps.

FST-7: I typically use this for my hammy work. I dont do a lot of direct hamstring work because close stance deep squats tend to really hammer my hamstrings. It is usually my ass and hamstrings that are the most sore after a good squat workout. So for your FST-7 you can do leg press, leg curls, glute-hams (this would suck!). If you are really adventurous and have access to a smith machine, you could even do squats. I dont know if I would do free weight FST-7 squats as if you fail, and you will, you could get hurt.

-Calves (standing calf) 1 set of 100-150 reps. That is not a type-o. Good luck. I put 1 inch on my calves doing this and those who know me know I have some TINY ASS CALVES!

-Shoulders (seated oh press with barbell, db, machine) 2-3 sets of 10-12. I prefer dbs as they allow me to alter my range of motion due to my bad shoulders and my doctor no liking me to press overhead!

-Shoulders (side laterals, front raises) 2 sets of 10-12 reps.

-FST-7. You know the drill. Find something that isolates the shoulders (I like front plate raises) and smash them into oblivion.

-Traps (shrugs, behind the back shrugs, 1-arm shrugs): 2-3 sets of 8-12 reps.

-Traps (I like to use the 1-arm barbell shrugs here. Hold them farmer walk style.) 2 sets of 8-12.

-FST-7 (seated db shrugs work great here).

Yes, this will be your longest day. However, you should move quick after the leg work and be sure to only warm up on the first exercise for the body part. The additional exercises can be done with work weight right away. Rest 60-120 seconds, and dont use your time in the gym to bullshit or check out chicks. I am fortunate enough to have my own garage gym, but anytime I am forced into a commercial gym it is always hat pulled down, Ipod in my ears, and I get after my business. There is no reason this workout can't be hammered out in less then an hour. Are you training or are you socializing??

Day 3 is obviously biceps/triceps.

-Biceps exercise (you know the drill, but make it a big mover like barbell curls) 2-3 sets of 8-12 reps.

-Biceps exercise (alternating db curls, standing 1-arm curl) 2 sets of 8-12 reps.

-Biceps exercise: 2 sets of 8-12 reps.

-FST-7: I really like to do a variation of a preacher curl here and I force the blood in big time. Often my biceps were so pumped I couldn't open my grip up off the bar! If you do single arm stuff like 1-arm cable curls, dont rest. Do them 1 arm after the other back and fourth.

-Triceps (close grip bench, skull crushers, dips) 2-3 sets of 8-12 reps.

-Triceps (push-downs, reverse grip push-downs, dips) 2 sets of 8-12 reps.

-Triceps: 2 sets 8-12 reps.

-FST-7: push downs are the #1 here. Make em' HURT!

Remember, the key here is to take it to the limit, use heavy weights, and limit rest. If you are talking, you aren't training hard enough.

Let's wrap it up:

-Super slow, 5 second eccentric, explode the concentric.
-8-12 reps per set
-2-3 sets per exercise
-2-3 exercises per body part
-6 days a week, each body part twice a week
-Finish the body part with FST-7
-Use enough weight to reach failure, failure meaning you cannot finish the concentric phase on your own. Do a rep or 2 more eccentrically if you have a spot.
-3 days on, 1 day off, 3 days on cycle
-little to no cardio
-Follow for 16 weeks minimum
-Rest 60-120 seconds between sets
-Zip mouth and train, focus on the muscles moving the weight

The next installment will be eating/supplementation. You don't need a bunch of fancy supplements, just some basically that most of you are probably already using, just not using at the right times.

Time to eat!

My trip east today

2012-01-28T17:45:00.000-05:00

This is a scene from today, 01/28/2012. There are still tons of people at the statue, and as you can see, the memorials and flowers get deeper by the day. If anyone has any question as to how this man affected millions of lives, look no further then this statue in front of Beaver Stadium. This picture says it all. WE ARE PENN STATE!

My sons at the Penn State Visitor Center. They were chewing on the little lion statue. When it gets warmer we will go see the bigger one.

Productive day. It meant a lot to me to go see the Jopa statue surrounded by so much love. I know Joe would have hated it, but this helps people heal. The next step is renaming Beaver Stadium to Joe Paterno Stadium.

Muscle Size part 2

2012-01-28T09:38:00.001-05:00

Let me explain a couple things before we get into the next installment of this article...or rambling...or whatever it is.

FST-7: This is a training method developed by Hany Rambod and used by a lot of pro bodybuilders. Basically, at the end of your workout you find an isolation movement for the body part you are working, then you do 7 sets of 8 or more reps, resting only 20-45 seconds between sets. I like to keep the rest to 20 or under. The idea here is to basically stretch the fascia, or the sheath covering the muscle. This allows the muscles to grow larger. I like it because it blows me up. I have never got a pump or lactic acid burn like I have with FST-7. ADDED: DO THESE REPS AT NORMAL SPEED, NO SUPER SLOW FOR THE FST-7!

Also, I can't stress enough that you MUST be reaching your limits on these sets. When you get to your last rep, you should not be able to get another one. I like to reach my limit, knowing that I can't do another single rep, then do the 5 second eccentric with the last rep and have my spotter grab it and rack it. Your eccentric is ALWAYS stronger then your concentric.

Finally, let's talk a bit about dedication. Nothing is worse then someone doing a program for 2 weeks then complaining that it doesn't work. I am not guaranteeing freaky size because I think that is bullshit and a false claim. You will add muscle, that I can guarantee. Be it 3 pounds or 10 pounds, muscle gain is muscle gain. You have to be dedicated, you have to stay the course. You cant be drinking 10 beers every night and sleeping 2 hours then bitching and moaning that it doesn't work. Give me 16 weeks, this WILL put muscle on your frame.

Alright, now with that out of the way, let's go with part 2. I mistakenly said I would be discussing eating, but I want to finish the "program" first so everyone isn't jumping all over the place looking for info.

We take the basics that I talked about yesterday:

-Super slow, 5 second eccentric, explode the concentric.
-8-12 reps per set
-2-3 sets per exercise
-2-3 exercises per bodypart
-6 days a week, each bodypart twice a week
-Finish the bodypart with FST-7

With that we can get into the backbone of the program. I wont separate by days of the week, but rather just day 1-day 6. Most of you should know your bodies enough to know how much you can take or not take. Since the total working time is short, there should be ample recovery from day to day.

Day 1
I start with chest because my chest is pathetic. The surgeries have limited me to how much I can do with my chest, and every time I start to make gains I have to get cut open again and everything atrophies. Many like to start with legs, but my wheels are my best body part, so I save that for last.

-chest exercise (bench, incline bench, machine bench) for 3 sets of 8-12 reps. Perform 4-5 warm-up sets prior to the 2 work sets. Remember, the weight is moved in a 5 second eccentric (lowering/stretching) phase and a fast explosive concentric (rising/flexing) phase. Rest 60-120 seconds between sets.

Rest 120 seconds

-chest exercise (db chest press, incline dbs, machine chest press from all angles) 2 sets of 8-12 reps. Same rest.

-chest exercise (isolation) 2 sets of 8-10 reps.

-FST-7: use machine flys, cross overs, etc. Something where you can really isolate the muscle and the chance for injury is slim. 7 sets of 8+ reps, 20-45 seconds rest in between.

I train back next. Some find it difficult to do a 5 count eccentric on back because of the positions your body are in. To help combat this, I typically will do exercises such as pull-downs with a variety of handles, chest supported row machines, seated rows, 1-arm rows, inverted pull-ups

I stay away from things like bent over rows and deadlifts as it makes a 5 second eccentric phase tough. Don't worry, you can always go back to those lifts in 16 weeks or so when it is time to get strong again.

So, after chest I do back:

-back exercise (pull-ups is a good start!) 3 sets of 8-12 reps. Warm up with some light pull-downs. Rest, etc. the same as above.

-back exercise (chest supported or seated rows, 1-arm rows) 2 sets 8-12 reps.

-back exercise (underhand pull-downs work nice here!) 2 sets 8-12 reps.

-FST-7: my favorite for back is standing pull-overs. These blow my lats to pieces!

That is it for chest and back. I know, some of you are going to complain: NO DEADLIFTING???? NO ROWING????? Like I said, let's focus on muscle SIZE and we will get back to the big movements when we talk about strength.

So that's it for day 1. I know some of you are scared of the low volume, but think TIME UNDER TENSION. Each one of your sets should take more then a minute to complete, so the total time under tension is increased.

I have some running to do. I will post up part 3 later.

Put your money where your mouth is

2012-01-27T19:17:00.000-05:00

This is exactly what I am going to start doing. Instead of complaining about what is out there, I am going to start giving out free training advice. I wont make false promises, or tell you how to get freaky huge and ripped, I will just simply lay it out for you to play it out.

What will follow will be examples of training routines and diet/nutrition to reach your goals. Focus will be on size, strength, conditioning, etc. but I am up for anything. The only guarantee I will give you is if you follow what I say to a "T", don't cut corners, and work your ass off 100% every time you train, you will achieve your goals.

Please don't expect this to be packaged all nice and neat and shiny. It will be what it is, a basic program to reach your goals. With that, I am going to start with this.

MUSCLE SIZE Part 1:

If you are looking to strictly gain muscular size, hypertrophy, you are going to have to train a bit differently then straight strength. This is common knowledge, but a lot of lifters who want to be bull strong will start to stray from the path if their PR numbers drop off a little. You are going to have to swallow your pride and realize that your goal here is to get bigger.

Now one of my chief complaints with the 'net is that many trainers who write about how to get "freaky huge" are not big at all. Let me be the first to say that I am not big either. After my last surgery I went after some size goals and got myself back up to 235 with 19" biceps DRUG FREE. I gained 30 pounds of mass in a little over a month and I had a lot of people asking me what the hell I was using to gain so much in so little. I will tell you the secret: there is no secret! Eating the way you are supposed to eat and training specifically for size will add mass to ANYONE, no matter how hard of a gainer you are.

First up was my training. As much as the gurus want to argue this with you, I have seen it in myself and in people I have trained: THE SINGLE BEST WAY TO ADD MASS IS TIME UNDER TENSION. Period. Rest periods dont much matter, number of sets dont much matter, but the actuall time the muscle is under tension is what will add mass.

There are several ways to increase time under tension. One popular way is the DoggCrapp method of rest/pause. Another is to do super or giant sets. I have done it all, and I personally like super slow.

Now is when many of you will run and hide. Super slow? WTF?? Yes, super slow. Lower the weight to a 5 count, then explode it back up. Super slow eccentric then blast the concentric up hard and fast. Yes, this wil require you to use LESS weight then you are used to, but it will break you down fast! I dont really know what to tell you percentage wise, it is more trial and error, grab a weight and go. If you can get at least 8 good reps, the weight was good. If you get more then 12, go up, if you get less then 8 go down. Pretty simple!

Because you are training super slow you will not need many sets and you wont need many exercises. 2-3 sets is all I do, and I like to mix in some FST-7 at the end for the bodypart I am working: FST-7. You will find that you will hit the wall quick, so doing 150 reps just is not possible or necessary.

You will be training 6 days a week, each body part twice a week. There will be 2-3 exercises per bodypart plus the FST-7 at the end. Rest periods between sets will be 2-3 minutes. I like short resting periods, but new studies are showing rest is not as important as we once thought. That doesn't mean rest 5 minutes, but dont freak out if you rest longer then 2!

So let's wrap it up quick for part 1:

-Super slow, 5 second eccentric, explode the concentric.
-8-12 reps per set
-2-3 sets per exercise
-2-3 exercises per bodypart
-6 days a week, each bodypart twice a week
-Finish the bodypart with FST-7

Part 2 will focus on eating to gain lean mass. It may go against everything you have ever heard.

Fitting tribute, various ramblings, and the mad man within

2012-01-26T19:34:00.000-05:00

Yesterday Joe Paterno was buried. The pictures of the procession are amazing, 1000s lined the road to lead him to his final resting place. They drove Jopa by Beaver Stadium one last time in a Penn State blue hearse, his wife riding in his seat on the team bus directly behind him. Beaver Stadium has been lit since Paterno died, and I believe it will be lit until tomorrow morning. This picture was taken Tuesday night I believe. Pretty darn cool if you ask me.

Today was the public memorial at the Bryce Jordan Center. I couldnt be there in person, but thanks to the Big Ten Network for broadcasting it live for us. It was a very moving tribute to Joe Paterno as not only a coach, but a father, husband, teacher, and leader of men. Jay Paterno did the final speech and he really did a fantastic job summarizing his father's life. The family and I will head there this weekend and stop by the Paterno statue to show our respect.

I am lacking some SERIOUS motivation right now. Being home and being laid up makes one LAZY as hell! I can't believe how fast the days tick by when you are playing Xbox and watching TV. I get out of bed at 7 and before I know it, it is 7 pm. Crazy! I wanted to work on writing a bit of nonfiction, but I havent even begun. I have wanted to work on some of my nonfiction ideas for about 10 years now..."I'll start tomorrow" is a bitch of a thought that creeps into my brain. I have nothing but time right now, I should get on it. Xbox...

I look and feel sloppy. It plays a sick and twisted game with your head when you are on a roll and feeling good, getting yourself into some decent shape, and you get kicked squarely in the balls again and have to start from square one AGAIN. This to will pass I guess, but it makes it tough to think about what I want to do once I heal. Every time I start to make good progress I hit a road block, so even thinking about it is eliciting some anxiety.

I still have a large lump and soreness from my pneumonia vaccine. Just something to think about if they ever tell you to get one.

My sons will be 2 in March. 2?!? They are insane maniacs that run through the house destroying everything they touch. They throw things at the TV, climb over the baby gates, and climb up onto the kitchen table. They chase the cat around and pick her up by her tail and neck, they throw their food everything, and they take their diapers off and run through the house, vacating themselves whenever they feel the need. I wouldn't trade it for the WORLD. LOL!

We are kicking around going to Florida next week for some 80 degree weather and ocean breeze. The cost of flying to Florida for us is pretty damn big, but it might be worth it to DE-STRESS. The sun hardly shines here in central PA in the winter time, it causes some serious winter blues.

Been thinking a lot lately about what I want to do with my life. I have a good job that pays well, but I am starting to really hate it. This would possibly require more schooling, which means really limiting my time, but I need a 3 year plan to get the hell out of the business I am in. It is making me a bad person all around. I would love to coach again, but I cant see me really committing to it until my sons are teenagers and I can focus 100% on their training. I am guessing when they are both throwing weights around they will have their friends here too. My dream job would be a college teaching job, so that would mean I need to finish my Masters and then get a PhD. I will keep updates on here, but right now due to my full time job and a family, this is looking promising: Cal U online

The drivel continues on the Internet. It is so full of bullshit anymore that I find I spend most time following people's Twitter accounts and surfing blogger templates. The training stuff out there is ridiculous anymore! It was the same 100 years ago and it will be the same 100 years from now: squat, bench, deadlift, overhead press, pull-up, dip, jump, run hills, eat a lot of food, sleep 8 hours a day. That is as easy as it gets. You dont need $99 videos or supplements or training seminars. If you think you do, then you need to take up sewing because you are missing the point. I think the worst part for me is, I used to respect a lot of the guys that are serving this stuff up. No one is doing anything new, the wheel doesnt need reinvented. Get strong, get conditioned, and you will excell in sport and health. Or just keep pissing your money away. Piss some my way why you are at it!

My sons will soon serve as an example that the "old skool" is exactly what is needed. I can't wait to watch them demolish weights and opponents.

I have purchased a new training tool that I am looking forward to using: Mask I always wanted to train at altitude, and now I can. I will use it on the treadmill and bike, and when I do box jumps, the Prowler, etc. Can't wait, and altitude training is supposed to do good thing for those of us with heart issues.

Tomorrow I walk hills. The fun train don't stop!

Recovery

2012-01-24T11:11:00.000-05:00

Just a quick note to say I am still on the mend. A vaccine they gave me tried to put me out, but I fought through it with some viscious shakes, body aches, low grade fever, nausea, dizziness, etc. I can tell you all this, I will NOT be getting a booster!

Felt good enough to snow blow my driveway on Sunday. We got about 6 inches of snow, so it was nice to go out in it and get some work done. Made me feel pretty good actually. Here is a classic pic:

Dont laugh, that hat is warm as hell! It seems my stomach is a bit messed up, either from the antibiotic or the ibuprofen. When I eat I get a little bit blah, but other then that I am good. I am probably doing more then my doctors want me to, but it is hard to do nothing as a father of 4 little kids!

I have a follow up appointment on Wednesday, so I will see where we go from there. I expect to get back to running after Wednesday, but it will be up to the white coats. Hopefully I have a chance to talk to my doctor so he can tell me exactly what he thinks caused the lead to completely fracture.

Going to work on some other projects for now. I need to get my ass in some SERIOUS gear. I ain't getting any younger!

Joe Paterno 1926 - 2012

2012-01-22T11:54:00.000-05:00

The coach that I watched since I was 4 years old passed away this morning from complications of lung cancer. He was 85 years old.

This isn't about the controversy that has surrounded the final months of his life. This is about his legacy and his actions as a leader, teacher, and coach. He shaped the lives of 100s of young men and made them the husbands, fathers, and leaders that they are today.

To me and my family, he is a man of honor, dignity, and compassion. He is an example on how to live your life.

Our thoughts go out to the Paterno family.

Rest in Peace Jopa. WE ARE PENN STATE!!!!!!!!!

Home

2012-01-18T17:29:00.000-05:00

Back home. Surgery always sucks, but this one wasnt too awful bad. I usually have some pretty awesome pain, but for some reason this one is almost pain free. To stay true to the Buddhist belief, I came home with an antibiotic only, no pain meds. However, as much as my sons are screaming cause I cant pick them up and hold them, I am thinking maybe I should have taken something to alter my perception! LOL!

My ICD lead was ripped in half, first time my surgeon had ever seen that and he has done thousands of these surgeries. He thinks over head or explosive lifting may have played a role, so I will have to change up my way of training. I can still lift weights, I will just have to do things a little differently. Endless pull-ups will most likely be a thing of the past as he thinks the pull-ups may have taken it out completely at the end. No way of really knowing.

Now I heal and rest up. I am going to walk tomorrow, no rest for the wicked they say! I have a good headache kicking off due to the meds they gave me while I was in, so I will have to find something that soothes it.

Onward and upward they say. I would prefer if life kept it's right hooks to itself for a year or 2, I can only take so much! ;)

Be easy,

-Rick

Surgery

2012-01-16T13:42:00.000-05:00

“If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying. “Here comes number seventy-one!”
~ Richard M. Devos

Tomorrow morning I will be in Pittsburgh at 0630 for surgery to replace my faulty lead. I am much less stressed this time compared to the last time, and I am ready to get it done, get healed, and get to the business of LIVING this awesome crazy life.

Today I am just chilling with the kids and trying not to think too much about it. Just another bump in the road, just another hurdle to jump, obstacle to CRUSH.

Get ready to see some crazy training once I get cleared to get after it!!! I will report back once I am home.

-Rick

Mountains

2012-01-08T11:32:00.000-05:00

We all have mountains we have to climb. We are all faced with challenges, sometimes daily, that we have to overcome. I know this all too well, every day I open my eyes I am aware of my challenges. Since Thanksgiving my heart rate has been unable to rise about 70 due to my faulty lead. Next Tuesday I will be under the knife for the second time in less then a year to fix this issue. That means more down time, more recovery, more chances for something to go wrong. I guess I could be upset, depressed, mad at the world. Who would blame me?

But then I just think of how lucky I am. I have a beautiful wife who loves me, I have 4 awesome kids. Life is pretty damn good!

And that leads me to my point. We can all piss and moan about the unfortunate things we have to face. We can all cry "why me?" We can all curse and yell and work ourselves into a frenzy worrying over what may come tomorrow.

OR...we can just LIVE. This morning when I opened my eyes to a smiling baby boy who was pulling on my beard, I looked over at my sleeping wife and my other baby boy sleeping in her arms. Day light was streaming in my window and I realized that it was indeed Sunday and I didnt have to get up and go to work! Then I smiled as I wrestled my son off my beard and he snuggled back into my side. A lot of people all over the world didnt wake up this morning. A lot of people woke up on the street, strung out on drugs. A lot of kids woke up in orphanages, or in crack houses, or alone.

Things can always be worse. Just when you think it couldnt get any worse, it could. I know this. I live this. Every day I just enjoy the moment. I am happy that I have RIGHT NOW. Yesterday is gone, tomorrow is certainly not promised, but I have right NOW. So you have to make right now count.

Stress over money, work, bills, the car you drive, or the size of your flat screen. Or, say to hell with all of it and just enjoy your damn life RIGHT NOW.

I know what I chose. My dad is 77 years old, and he told me over Christmas that every morning at 4 am when he opens his eyes he thinks, "Hell yeah, made it to another day!" I love that! That is how you live, in the moment, for the second, minute, hour, day. Period.

I am going to go enjoy my day and climb MY mountains.

Methods to the Madness

2012-01-02T18:31:00.000-05:00

I posted up the 2012 plan, but for some reason it isnt showing up on my blog? Typical, I tend to have nothing but trouble with this thing.

At any rate, I am now 16 days to surgery so it is time to start thinking about what I want to do once I heal and I am clear to train again. The two biggest things I will be working for is to get to 180 or below bodyweight and to prepare for my first rock climb. Those are the most important things for me to train towards, so everything else is just icing on the proverbial CAKE.

The plan is to spend one, no more then two, days in the weight room. This means things will have to be specific and I will have to train total body. I want to try and maintain some strength to weight and increase my total body power. I will most likely be doing some sort of squat, bench, axle deadlift on day 1, and power cleans, curls, and overhead press on the second day.

The other days of the week will be body weight work, balance, and tons of climbing on my holds. I dont think there is any reason to do direct lat work such as rows since I will be doing so many pull-up variations. I will also be working on doing a 1-arm pull-up, another one of my 2012 paths I will venture down.

This should prepare me to climb come the end of the summer. I have thought, very briefly, about maybe doing some grip contests in the 180 class. My grip doesnt seem to be going down at all, I can still handle a #3 with a set, pinch a decent sized blob (43.5) and do 300 double overhand on my axle. Not great, but considering I havent focused on grip at all, not bad either. It is very hard for me to find the motivation for grip, but maybe, just maybe, I can do it and get a comp. or 2 in in 2012. Thinking back the last time I focused hard on grip was like 2003 or 2004. And that was the time I hit the MM1, pinched the blob, and pinched 3-25s.

Right now the priority is to get healthy after the surgery. My mom also has some stuff going on health wise that we are waiting to get an answer back about. Hopefully it isnt anything too serious, but we are waiting patiently for answers. Once these situations have been taken care of, it will be time to get on the train again and get ready for some serious rocks!

Did a bit today, some pull-downs with the blobs, benched 265 with a narrow grip pretty easy, squatting 365 with my heals 8" apart, and hauled up a 495 mid shin rack pull. Nothing too serious, but I am babying this rib right now and concentrating on weight loss, so I will take it.

Time to go run the snow blower! WHOO HOO first time this year!!!! YEEEEEAH!

I leave you with this. Why is it funny? Just because it is.

2012 Goals and What lies ahead

2012-01-01T11:45:00.002-05:00

The Buddhist belief states that you should focus on the here and now, the past is the past and the future is the future. We as humans spend far too much time dwelling on the what ifs and not enough time enjoying our lives in the here and now.

This should make sense to everyone. If you do not dwell on the future, you can never fail. You are always on The Journey, and the goal is just another step in The Journey. This is no failure, failing is in the future. What you do today, in the here and now, will change and shaped what tomorrow, next week, and next year brings.

With that, I am going to list my 2012 Steps of The Journey:

#1- Heal up from surgery that is coming in 17 days.

#2- Get down to 180 pounds bodyweight.

#3- Climb my first rock, 600' up Looking Glass Rock, NC.

#4- Hike my first 14,000' with my family.

#5- Do a 1-arm hand stand.

#6- Do a 1-arm pull-up.

#7- 40 good pull-ups on the Bombs and climbing holds.

#8- Meditate 20-30 minutes every day.

#9- Make sure everyone around me is happy.

#10- Ride at least 20 miles a week on my pedal bike.

#11- Take the kids fishing as much as possible!

That list seems like a very nice path to follow this year. 2011 was crazy for us, lots of ups and downs and health issues all around, but that aint slowing me down. Bring on 2012...I am ready for you.

The rib

2011-12-29T05:55:00.000-05:00

The rib is feeling better and I have been pain med free for 2 days now! I dont think I am ready tot train yet, it still hurts when I laugh and when I move the wrong way, but it doesnt ache all day long and shoot lightening through my body like before. I will be climbing by the weekend I hope!

Today I give you this gem. Take 40 minutes out of your day, relax with a cup of coffee or tea, and just drift away.

Leave Nothing

2011-12-28T05:52:00.001-05:00

All I have until this rib muscle heals enough to train again. I did carry my 100-pound heavy bag from the back of my house to the front and it was painless, so I think I am close to climbing again.

LEAVE NOTHING.

6 am motivation

2011-12-27T06:01:00.001-05:00

This morning's video motivation. Go out and LIVE, dont think about the what-ifs or failure, just DO IT. If you never worry about failing, you can never fail. It is all about the JOURNEY!

Meditation

2011-12-26T16:24:00.001-05:00

I trying to find time in my day for 20-30 minutes of meditation. This is something I really want to dive into, but with 4 kids it gets hard to find some quiet time to do such a thing. I am really getting into Buddhism and all that surrounds out, I am reading as much as I can get my hands on and as often as I can. What I am discovering I am liking and I think the things they believe in are certainly along the lines of the type of father, husband, and man I want to be. I am a long way away, but I am on the path and that is what is important. From the following website: http://webspace.ship.edu/cgboer/buddhawise.html I dug up this which I am trying to adhere to:

The Eightfold Path

1. Right view is the true understanding of the four noble truths.

2. Right aspiration is the true desire to free oneself from attachment, ignorance, and hatefulness.

These two are referred to as prajña, or wisdom.

3. Right speech involves abstaining from lying, gossiping, or hurtful talk.

4. Right action involves abstaining from hurtful behaviors, such as killing, stealing, and careless sex.

5. Right livelihood means making your living in such a way as to avoid dishonesty and hurting others, including animals.

These three are referred to as shila, or morality.

6. Right effort is a matter of exerting oneself in regards to the content of one's mind: Bad qualities should be abandoned and prevented from arising again; Good qualities should be enacted and nurtured.

7. Right mindfulness is the focusing of one's attention on one's body, feelings, thoughts, and consciousness in such a way as to overcome craving, hatred, and ignorance.

8. Right concentration is meditating in such a way as to progressively realize a true understanding of imperfection, impermanence, and non-separateness.

Pretty awesome stuff. I cant read through that list and say I am living my life that way, I dont think most can. But I can imagine if I did and how much better off I would be. The plan is to make a conscious effort to live this way.

Once I get this surgery coming up I guess I will have 4 weeks of time to fit the meditation in! I leave you today with a picture of the mountain the wife and I will be climbing this summer.

Let the games being!

New blog, fresh start, welcome old and new readers

2011-12-25T15:32:00.002-05:00

It has been a long time since I have blogged. I posted a few weeks back and then didnt bother to post again, so today, Christmas Day, as the babies are sleeping and the older two are playing video games, I decided to get on here and change the layout and begin to blog again.

A lot has happened/changed since I last blogged. Right now I am nursing a torn/strained intercostal muscle from doing too much climbing on my holds. Wait, let's go back a few months so you understand what that means, "climbing on my holds."

I got back into the lifting game. After getting myself down to 205 then having surgery to implant my new device ( a dual lead pacer/ICD) I healed for 6 weeks then looked at my pathetic body in the mirror and got back to the business of slinging weight. Within a matter of two months I was back up to 235 and was benching 250 for 10 reps. I went from struggling with 135 for 10, to smoking 250 for 10, all with a simple diet modification and lots of high dose BCAAs! People still have a hard time believing I wasn't on something, but TRUST ME, I found the right way to eat for size and maximized it. It was fun, but it again jacked my blood pressure and had my heart doctor more then a little upset with me, so I am now back on the weight loss train. It sucks, but I have to do what is right for my kids. So, I have begun a dive into rock climbing to strengthen me in new ways, and now I am hooked on it. So much so that I hung 16 climbing holds in my house and use them on a daily basis and the wife and I are planning a real climb this summer-----> check my links for Fox Mountain Guides, that is who were are using.

I am on my way back down in weight. This torn muscle has me delayed a bit. Also, I am due for MORE surgery! YEAH!!!!!!!!!! I have a lead that went bad in my pacer and now I need it replaced. They are also going to go after my PVCs and see if they can get my heart to act a little more "normal". At any rate, I go under the knife on the 17th of January, then it will be 4-6 weeks no climbing. Sucks, but I plan on using that time to hit my grip HARD and do as much cardio as I can to get down. Goal weight is 180 or under!

The wife got me a new scale that determines body fat, etc. Technically I shouldn't use it because it uses the electrical current, but it is so quick and so minimal that it should be fine. I guess over time I will see...

So that is a quick catch up. I WILL keep this up-to-date. Merry Christmas everyone!!!!!!!!!

-Rick