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525 Squat = All I Ever Wanted

525 lb Squat

All I Ever Wanted

Hi, my name is Ryan Mathias and all I ever wanted was to Squat 525 pounds RAW. Now, to many people that may seem mediocre since many people can squat 500+ pounds. But to me, it wasn’t easy, and there’s a reason 525 means so much to me. This is why…

My 525 Story

I officially started weight training as a 16-year-old Junior in high school for one of my P.E. classes. And my favorite exercise was the squat. I loved it so much that it was basically all I did during our short 50-minute classes 4 days per week. 

As you can imagine, I progressed rapidly as a beginner that only squatted. So, after about 2 months I attempted my first max squat, and I got a pretty easy 355 lbs! Pretty great for a 180 lb kid with no guidance or help (the “coach” in there didn’t care what you did. As long as you didn’t run off or get hurt, he didn’t pay any attention to you.)!

Well, a short while later I was repping 315 for 4×10 and able to do 405 lbs. And that is when I had an idea…

The Record Board

Like every high school, we had a football team (coached by the weight training “teacher”). And in the weight room, they had a record board that recorded all the best lifts of the football players for that year. 

At the top of the record board, there were all-time school records for Squat, Bench Press, and Power Clean (should have been deadlift, I know). The records at the time (2009) were 505 Squat, 355 Bench Press, and 330 Power Clean (set by my older brother Tanner, that year!)

Well, the best squat for the current football players was only 315 lbs. Something that I could easily do! So, in the hopes of getting some recognition by my peers, I asked the coach if he would put my name on the board, as he just watched my squat 405 in front of him. 

Of course, he said, “No! That board is for players only!” 

Obviously, I was bothered by this. But it also truly infuriated me, because of the way he said it. His tone was like I didn’t deserve any recognition for my work. I was so upset that I went right to the squat rack and did 405×2. 

He didn’t say anything, of course.

My Goal

Well, I knew he was not going to put me on the board by choice. So I decided that I was going to break the school squat record so that he would be forced into putting my name on the record board! But I didn’t just want to break it by a few pounds. I wanted to annihilate it!

So I decided that 525 lbs was the goal!

I trained harder than before and was pushing for as much progress as I could! But, unfortunately, that lead to injury.

Again, I had no help with proper technique or rest and recovery. All I knew was that I needed to squat low and squat often. So I did, and my hips were not happy about it.

In fact, I did so many things wrong that I still have to fight the bad habits I grew over my first few years of lifting. 

Well, long story short, the most I ever squatted in high school was 435×2 with a belt and spotter assistance. 

Slow Progress

The next few years were waves of progress and regression. I would build a lot of strength, then get injured. Learn from it, and progress again. Over and over again. Always learning and growing.

All I can say is that I wish I found a website like this one back in those days to help me along!

I even broke my back in 2012 (unrelated to weight training) in which I was told to lay in bed for 5 weeks and never lift heavy again. That didn’t happen, but I did learn a lot from it!

My 525 lb Squat Redemption

Well, after all these years of learning through both education and experience, I have healed my body, corrected my mistakes and become ready for my redemption!

And here it is! My first, but not last, ever 525 lb squat!

What I am most proud of is my journey getting here. It was a long hard road, but I accomplished it on my own terms. I don’t take supplements or drugs and only use minimal support (my knee sleeves are there for looks, not so much support. They are too big and torn out on both sides so they slide down my legs as I walk.). I learned from my mistakes and only grew stronger from them. 

Thank you to everyone that has supported me along the way. Thank you to my dad for recording this life-changing event. And to me…

“Yo, Ryan…we did it!”


If you want to learn how to do it too, get my 12-Week Squat Program which I used to accomplish this feat of strength!

Ryan’s 500 lb 12-Week Squat Program >>


What’s Next

Now, of course, I am not stopping all lifting and moving onto other things. I will always be a powerlifter because I love the sport. I will continue to get stronger in all my lifts, but I am proud to have accomplished my main goal after only a mere 10 years!

Other Strength Goals:

Squat = ???

Bench Press = 405×3

Deadlift = 650

Tendonitis Treatment | How To Treat, Prevent and Cure Tendinitis Fast!

Tendonitis Treatment

How To Treat Tendonitis

Tendinitis sucks! Especially for those of us that love to workout and get stronger. And it doesn’t matter where the pain is (wrist, elbow, knee, ankle, etc.), it is going to slow you down and hold you back from what you want to do. So, this article will teach you the best and fastest ways to treat, prevent and cure tendonitis using a Voodoo Muscle Floss Band and Medical RICE Treatment; to decrease inflammation and pain, quickly.

Table Of Contents:


What is Tendonitis?

First, tendonitis, also known as tendinitis, is inflammation of a tendon. It is commonly caused by muscle overuse or repeated improper movement. And if not corrected and treated properly, it can lead to a tendon strain, or tear. Which will keep you out of action for months, or even years. So take this minor inflammation seriously.

What makes tendonitis such a hard injury to treat is your tendons themselves. Tendons are a connection between muscle and bone. And they hold similar properties to both. For example, they are slightly stretchable like a muscle but dense like bone. And they take a lot longer to heal than muscle because they are not vascular (do not have veins).

Muscles are quick to heal because they are vascular and have a lot of blood flow. But tendons are not so the healing process takes a lot longer. Plus, they are in constant motion just like your muscles but take longer to strengthen. Which means they need to avoid being broken down more than they are built up. As that is how this all occurred in the first place.

With that being said, let’s get into how to treat tendonitis and prevent it from occurring again. 


RICE Treatment Method

Best Treatments for Tendonitis

Whether you have acute (short term) or chronic (long term) tendonitis, the treatment is the same. It will just take longer to fix the longer you put it off. 

You need to increase blood flow, while decreasing inflammation.

To treat tendonitis or any inflammation, you need to both increase blood flow and decrease inflammation. The greater the blood flow, the faster the healing. However, the greater the blood flow, the more chance of building up inflammation. And, though it is your body’s healing mechanism, inflammation causes pain.

So, the goal is to allow enough inflammation for healing to occur, while decreasing pain as much as possible. With all this in mind, doctors came up with the RICE Method Treatment.

RICE Method – Tendonitis and Inflammation Treatment

The best protocol for treating any inflammation is known as RICE (Rest, Ice, Compression, Elevation).

Rest

Rest the tendon and affected muscle group as much as you can. This means you need to take some time off from all activity. And decreasing the intensity or taking it light will not work, because the problem is not the intensity of the movement. It is the movement itself. 

For acute tendonitis, you can likely take 10-14 days off from all activity and be back to 100%, if you follow the entire RICE Treatment daily during your time off. 

For chronic tendinitis inflammation, it depends on how long you have put off treatment. But you will likely need to avoid as much activity as you can for at least 1+ months. 

Ice

Ice the inflamed area for 20 minutes on and 40 minutes off, as often as you can. This means all day, every day. 

It is best to use actual crushed ice in a thin plastic bag applied directly to the area. Do not put a towel or even paper towel between when using real ice because you need the cold to get deep into the tissue.

However, if using an ice pack, you MUST put a thin towel or a few paper towels between your skin and the pack. This is because your skin freezes as 30 degrees Fahrenheit, and ice packs can get colder than that. But ice melts at 32 degrees Fahrenheit so your skin will never freeze from normal crushed ice.

For even faster results, apply heat to the affected area during your 40-minute bouts off cold. However, always finish your sessions with cold.

This is because cold decreases blood flow and decreases inflammation. While heat increases blood flow but also increases inflammation. We want your body to have better blood flow to help repair your tissue, but it is more important to decrease the built-up inflammation.

So always finish with cold, before taking a break from the regiment.

The 5 Stages Of Cold

While icing, you should feel the affected area go through the 5 Stages Of Cold. That is how you determine if your icing is effective or not. These 5 stages are:

Stage 1 – Cold

Stage 2 – Burning

Stage 3 – Tingling

Stage 4 – Aching

Stage 5 – Numb

It normally takes about 5 minutes to go through the first 4 stages. But if you can get through it, then you will be numb and can go for as long as is needed.

Plus, the more you do it the more your body will get used to the sensations and eventually it will learn to go straight from cold to numb. 

Compression & Elevation

Compression and elevation both help to decrease inflammation by decreasing blood flow and draining the area of inflamed fluid. Compressing the affected area prevents it from filling up with inflamed fluid. And the higher you elevate the area above your heart the easier it is to drain out any bad fluid. 

Realize that sitting in a recliner with your feet up does not count as elevation. The affected area needs to be at least 12 inches above your heart. And the higher the better for drainage.

Unless there is major swelling, you do not need to focus a lot on these with tendonitis, but they can help while icing.

Voodoo Muscle Floss BandVoodoo Muscle Floss Band for Tendonitis

The Voodoo Muscle Floss Band, originally created by The Ready State (formerly known as MobilityWOD), was designed to treat and cure Tendonitis in athletes. And it works REALLY WELL! Most people are 75-100% cured after just one 2-5 minute treatment!

VIDEO: Watch the Voodoo Muscle Floss Band in action >>

WARNING: Though the Voodoo Muscle Floss Band works very well, it is EXTREMELY PAINFUL! If I was to describe it, most people think it feels as if their skin is being peeled off for 2-5 minutes. And almost everyone cries (even grown men that think they are tough).

But if you can get past the pain, you will almost instantly be cured!

So the way that I think of it is this…you can either feel a little bit of pain over a long period of time. Or feel a lot of pain over a short period to be healed. Your choice.

Get your Voodoo Muscle Floss Band >>

Other Inflammation Treatments

Anti-Inflammatory Drugs

Over-the-counter anti-inflammatories can help with some pain relief. However, by decreasing inflammation, they slow down the healing process. So only use them if absolutely needed, and do not think that they are healing the injury.

Massage

Foam Rolling and Deep Tissue Massages can help to relax your tight muscles pulling on the inflamed tendon, and therefore help to relieve pain. This is preferred over stretching the surrounding muscle groups because stretching increases the stress placed on the tendon.

So, do not stretch the tendon until all pain has gone away for at least 7 days. And focus the massage on your muscles, not the inflamed tendon.

Acupuncture

Acupuncture can help by increasing blood flow to the affected area and therefore helps your body heal itself, only faster.

ICY HOT

IcyHot Patches and creams, or other related topicals, do help you feel good through different skin sensations. However, on the deep tissue level, where the actual problem is, they have no effect.

If you are an athlete and need something to help you “play through it”, then give them a shot. But it is not recommended as the more activity you do the longer the healing process will take. 


Tendonitis Prevention

Now that you know how to treat your tendonitis symptoms, let’s go over how to prevent and cure it from happening again. 

Here is how to prevent tendonitis from ever holding you back:

  • Learn how to move properly
  • Increase Your Mobility
  • Build Strength and Endurance

Move Properly

Again, one of the most common ways to develop tendonitis is through improper movements. If you move in a way that your body was not designed to move, then you are placing extra stress on your muscles, joints, and tendons. Your tendons are the weakest of the 3 and are therefore the most common to show warning signs and/or tear. 

How to move properly for you depends on the activities you do and the sports you play. But if you can do most bodyweight exercises perfectly, you are off to a great start.

Perfect your bodyweight movements with the Daily 30 >>

Strength Training Exercise Guide >>

Stretch

We know, stretching is boring and painful. But it is one of the best ways to help prevent injury in any activity that you do. Movement just simply isn’t enough. You need to force your muscles, joints, and tendons to work properly. And the more you neglect them, the harder it will become.

Again, DO NOT STRETCH YOUR INFLAMED TENDONS! If you do, you risk tearing them! Wait until the pain has gone away for at least 7 days. Then start back with light stretching and slowly increase over time. 

In the meantime, massage the surrounding area instead.

How To Warm-Up Properly before a Workout >>

Mobility Stretching Exercises >>

How To Foam Roll Properly >>

Build Strength

Fact: The stronger you are, the less likely you are to injury your muscles and tendons. It is the weakest muscle/tendon in a chain of movements that gets overworked and fatigues the fastest, leading to an overuse injury in the form of tendonitis. So work your weaknesses and don’t neglect any area. 

Remember, the tendon that is inflamed with tendonitis usually attaches to the weak muscle that needs to be built up.

Most Common Examples:

  • Patellar Knee Tendonitis = Weak Quads
  • Bicep Tendonitis = Weak Biceps
  • Tricep Tendonitis = Weak Triceps

Of course, the opposing muscle does play a huge role in this as well. For example, with patellar knee tendonitis, those with weak quads usually have really strong hips and hamstrings that put more stress on the knee-tendon.

And improper movement is another factor, but if the muscle is strong, it is still less likely to develop tendonitis.

Strength Programs >>


Tendinitis Treatment in Conclusion

Overall, tendonitis inflammation can instantly hold you back from your sport, training or other activities. But if you use the RICE treatment to decrease inflammation while increasing blood flow, you will be back to action in no time! Then make sure you always follow our tendonitis prevention tips so that you can be cured for life! 

Learn more about how to decrease muscle and joint pain >>

More Articles >>

Stronger Than Cancer

Stronger Than Cancer

Prevention As A Cure

What is Cancer? What are the Signs and Symptoms? Am I at Risk for getting Cancer? And how can I prevent it? These are some very common and important questions to ask about this terrible disease known as Cancer. This article will tell all and even teach you about using prevention as a cure for cancer! 

Plus, join the fight, and help cancer victims when you buy a shirt today!

Stronger Than Cancer Awareness Ribbon Pink

Table Of Contents:

Introduction

First, I want to begin by stating that, to date, there has not yet been found a cure for cancer. Cancer is a disease that the best doctors and scientists in the world are still trying to truly understand; to better help care for those with it.

This article is not meant to give false hope that a new discovery has been found. Or to argue against qualified medical professionals on how to treat cancer of any kind.

This is merely a helpful guide, for both those with and without cancer, to better understand how to decrease its negative effects. And how to prevent it from ever occurring to you.

With that being said, let’s begin…


What is Cancer?

Cancer is a disease where your body’s affected cells grow rapidly, randomly, and without control; blocking normal cell growth. This continuous growth forms into what is known as a tumor, or group of continuously growing cells. These cells can break off of the tumor and spread to other areas of the body, adding to the damage created by this unforgiving disease.

Tumors are also dangerous because they affect the cells around them, and start to modify the functions within the body’s systems to where the systems can no longer do their job properly. And if the cells within a system cannot perform their job, then the system breaks down and that body part no longer functions.

Imagine if that was your lungs, bones, or digestive system (colon). If any of those systems no longer function properly, then we will soon be brought to the harsh reality of cancer. 

We Are All Born With Cancer

Cancer Cells

The truth is, we all already have cancer.

We are all born with cancerous cells within our bodies. If we did not, we would not be alive. Cancer is just a continuous growth of cells that can get out of control if triggered. That is why we see cancer occur at all stages of life. Even in children.

We all have cancer cells. Though many of us will live a long healthy life without ever experiencing its devastation at work.

Why is simply unknown. But we can speculate that it is due to the cancerous cells being triggered by a combination of unhealthy living, heredity, and old age. And the more triggers you send to your cells, the more likely you are to start having them grow rapidly.

If un-triggered, then you will likely never get a tumor. So the best way to prevent cancer is through healthy living. 


Signs and Symptoms of Cancer

Before continuing, here are some common signs and symptoms that may help you determine if someone has cancer. 

  • Unexpected Weight Loss
  • Prolonged Fever
  • Fatigue – felt often
  • Pains – that are reoccurring or in specific common cancer sites
  • Skin Changes
  • Change in Bowel Habits or Bladder Function
  • Sores that Don’t Heal
  • Lumps or Thickening of Skin
  • Prolonged Illness

Reference: *Cancer Basics 2019 http://www.cancer.org/cancer/cancer-basics/signs-and-symptoms-of-cancer.html

Often times, many of these signs and symptoms need to be felt to indicate the possibility of increased cancer activity. However, there is no guarantee.

So, if you are ever concerned that you may have cancer it is imperative that you see your doctor right away and thoroughly explain your reasons for speculation. 

For more information on Cancer signs and symptoms go to: http://www.cancer.org/cancer/


Cancer Risk

The risk of getting cancer among US citizens is relatively high, but there is still hopeful news.

In the US, the risk of getting cancer for males is 42% and 37.5% for females.

Of those with cancer, 86% are over the age of 50. And of those with cancer, ~70% survive and are able to live complete lives.

Also, it is estimated that 1.7 million people in the US will get cancer in 2019 (Cancer Basics 2019). And though these numbers can be scary, they can also be improved.

This is because the best treatment for cancer is PREVENTION through living a HEALTHY LIFESTYLE.

Do our complete Risk Assessment >>


Cancer Prevention

Prevention is the best treatment for cancer. And healthy living is the best way to prevent cancer and other illnesses.

Cancer Prevention Tips

Again, we are all born with cancerous cells within our body. And the more triggers, or “bad habits”, we give these cancerous cells, the more likely they are to become destructive.

So by avoiding a number of bad habits, we can greatly decrease our chances of ever triggering these cancer cells from growing out of control.

Here are some ways to prevent “triggering” cancer:

These are some basic ways found to help prevent cancer as well as many other forms of illness; including diabetes, internal organ failures, or common sicknesses.

Of course though, to be healthy enough to prevent illnesses you must have a combination of exercise, a good diet, and the avoidance of “bad habits” such as those listed above. 

Maintaining a Healthy Body

We know that we need to be healthy, but how do we know if we are healthy or not? The answer to that question varies because it is very individualistic.

“Healthy” is an opinioned term. This means that something may seem “healthy” to one individual and “unhealthy” to another. But the official definition is unclear.

However, a health assessment can be very beneficial in determining your risk level. And give you valuable insight into cancer prevention.

Take Your Health Assessment >>

Next, here are some physical guidelines that can help you better determine if you have a “healthy” amount of exercise and body composition to help prevent cancer:

Weekly Exercise Minimums

Breast Cancer Awareness Run

Below is a chart stating the minimum amount of weekly exercise you need to do in order to maintain a healthy body and prevent cancer. But realize that these are only minimums. And if you truly want to be healthy, you should do at least twice as much exercise, if not more. 

Intensity

% VO2 Max

Minutes / Day

Days / Week

Moderate 40-60% 30 min. ≥ 5

or

Vigorous 60-85% 20 min. ≥ 3

or

A Combination of these 2 Intensities

Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]

Note: These are the weekly physical activity minimums as stated by the American College of Sports Medicine for an individual to obtain the physiological benefits of exercise required to not be considered sedentary, or without exercise.

Start Exercising! >>

Exercise Intensity

First of all, I know that most people do not know their VO2 Max. Also known as, the maximum amount of oxygen your body can use at one time during exercise. So let me simplify it for you.

Moderate-intensity is a pace that you can maintain for an extended period of time. And is intense enough that you cannot maintain a conversation during the activity. Think of it as between a 4-6 difficulty on a 1-10 scale. 10 being the hardest thing you have ever done and 1 being just above rest, such as standing.

Vigorous-intensity is a near-maximal intensity where you are working at a rate in which you may need to stop and do multiple bouts within the given time. Usually, this exercise lasts only 3-7 minutes per bout and is between a 6-8.5 on a scale of 1-10. 

Why Do We Care?

Now, why do we care about VO2 Max and meeting the exercise minimums, suggested by ACSM? We care because it has been shown that an increase in VO2 Max, also suggesting an increase in heart efficiency, decreases the rate of all-cause mortality.

This means that the more efficient you are at exercising, the better chance you have to avoid all causes of death by cardiac (heart) instances, illness, and disease.

This, of course, does not guarantee that you will not have something like a heart attack or cancer occur. But it greatly decreases your chances.

ACSM Body Composition Guidelines

Diet and Exercise Made Simple

Another way to decrease your all-cause mortality and prevent illnesses, such as cancer, is through maintaining healthy body composition. This is what the ACSM gives as basic guidelines for body composition:

Calculating BMI

BMI, or Body Mass Index, is a measurement of body mass density. This measurement is the leading standard for determining the risk level for all-cause mortality.  Or the likelihood of death from a heart-related incident (heart attack, heart disease, etc.) or illness (cancer, life-threatening diseases, etc.).

BMI = Bodyweight (kg) / Height² (m)

Or

BMI = [ Bodyweight (lbs) / 2.204 (kg) ] / [ Height (inches) X 0.0254 ]² 

Weight (kg) = Bodyweight (lbs) / 2.204

1 kg = 2.204 lbs

Height (m) = Height (inches) x (0.0254)

1 inch = 0.0254 cm

Body Mass Index (BMI) Risk Level and Classification

BMI

Risk Level

Classification

<18.5

Increased Risk Underweight

18.6-24.9

Normal Risk Optimal
25-29.9 Increased Risk

Overweight

30-34.9 High Risk

Obese – Class 1

35-39.9

Very High Risk

Obese – Class 2

≥40 Extreme Risk

Obese – Class 3

*Risk Level is greatly increased when paired with a large waist circumference.

Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]

Waist Circumference

Your waist circumference is a measurement around the largest area of your stomach, or just below the navel.

While standing with feet together, arms at sides and feet relaxed, take a horizontal (level) measurement around the narrowest part of the torso between the umbilicus (belly button) and xiphoid process (base tip of the sternum).

Waist Circumference Risk Level

Men

Women

Risk Level

<80cm / <31.5 in.

<70cm / <28.5in. Very Low

80-99cm / 31.5-39in.

70-89cm / 28.5-35in.

Low

100-120com / 39.5-47in. 90-110cm / 35.5-43in.

High

>120com / >47in. >110cm / >43.5in.

Very High

*Risk level is greatly increased when paired with an obese BMI measurement (≥30).

Referenced by: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]

Muscle vs. Fat Tissue

By improving your body composition, you are much more likely to live a longer, healthier, cancer-free life. As you will place less stress on your body’s systems, allowing them to function better.

However, both your BMI and your Waist Circumference present the same health risk; whether your mass is made mostly of fat or muscle tissue. In fact, the stress on the heart may even be greater in those with more muscle.

This is because muscle tissue has blood vessels and must be maintained. While fat is simply stored, with little maintenance. And muscle puts increased stress on the heart to function at a higher rate at all times.

So it doesn’t matter if you are made mostly of rock-solid muscle or fat. The same risk applies because it is based on your heart. Not based on your tissue. 

Helpful Weight Management Articles:

6 Pack Abs for womenJACKED – How To Build Muscle >>

SHREDDED – How To Get Lean >>

RIPPED – How To Get 6-Pack Abs >>

Fat Loss Forever >>


The Bottom Line For Cancer Prevention

A lot is still unknown about Cancer. Except that we are all born with the potential for it to occur.

This is why we see children with cancer even though they have done nothing to trigger these uncontrolled growth responses. We simply do not know why they occur. And they can happen to anybody.

Even the most elite athletes can obtain cancer, such as Lance Armstrong. He was a world-class athlete and had multiple battles with cancer. But he survived them all. And he is a great example that cancer can be overcome.

Yet, the best treatment for cancer is still prevention.

And many people can prevent cancer, along with other illnesses, just by simply taking care of their body’s. If you live a lifestyle where you do not care for your body, then you cannot expect it to be able to protect you when you need it most.

However, just by taking a little time to exercise, eat clean, and avoid bad habits, you can greatly decrease your chances of ever getting a life-threatening illness. Then you can feel better and be there for the people and things that you love.

Take Action

So I suggest that you choose to challenge yourself. To make a better life for yourself, and those around you by taking action. And fight back against cancer, by preventing it all together!

I know it is not always easy and many of us already do way too much. But we have to put ourselves first sometimes to better be able to help others.

And that can be as simple as just being there for them in the future. And not placing the stress of possibly preventable illnesses on them.

So take action and be different today. Because tomorrow may be too late.

Take Action! >>

I wish you the best of luck at preventing cancer. And remember to keep getting stronger my friends! Stay Stronger Than Cancer! 

More Articles >>


References

Cancer Basics. (2019). Retrieved from

http://www.cancer.org/cancer/cancer-basics/signs-and-symptoms-of-cancer.html

Wilkins. Williams, L. (2019). ACSM’s Guidelines For Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [text] 

www.acsm.org

STRONGER | How To Build Strength

How To Build Strength

Of course, we all workout to get stronger. Yet, few people truly understand how to build strength properly. Then, even fewer people know how to continue building strength over time. This is because the stronger you get, the harder it becomes. That is unless you know what you are doing. This article will go over the 3 best ways to build strength for years to come!

Get the Ultimate Strength Guide to Building Unlimited Strength! >>

How To Build Strength Properly

Getting stronger is simple, it just takes a lot of hard work.

First, building strength is very basic and, over time, can be boring. As most people are looking for a new innovative way of how to workout, because it is more exciting than the simple formula that has been around for decades. The thing is, the ways to build strength have been the same since the start of time.

Now, to clarify, what we mean by building strength is your body’s ability to do more work (training volume), or lift more weight (training intensity), than before. By increasing your work capacity, or the amount of total work you can withstand, you are stronger than before. This is the same as the ability to lift a heavier weight. 

These are the 3 best ways to continuously Build Strength:

  1. Improve Your Technique
  2. Get Bigger
  3. Do More work than Before

Improve Your Technique To Build Strength

First, by improving your technique you will train your body to move more efficiently. And as a result, improving your leverages will ultimately increase your strength potential; also known as, the ability for your body to get stronger.

Improving your technique includes improving your positioning throughout the lift; so that your body moves through the strongest positions. A simple way to picture this is by imagining lifting a weight off the ground. Such as during a deadlift.

During the deadlift, if you have an improper or inefficient technique, such as standing back away from the weight a foot or so, you will be out of position during the entire lift. Then you will not be able to lift as much weight, because your body will not be in the strongest position with the greatest amount of leverage. This improper positioning is often seen through back rounding and shoulder shrugging. And, of course, this would also increase your risk of injury. 

However, by simply improving your technique by lifting the load closer to your center of balance you will improve your efficiency and be able to lift more weight. It is as simple as that!

The technique for every lift is specific to every individual, due to different body types. But there are proper and improper movement patterns for every body movement. And if you learn the few basic movement patterns for the human body, then you can apply them to every other movement and exercise you do.

Learn the proper technique to every lift and exercise with our Complete Exercise Guide!

Set-Up Properly

What many people fail to realize during any exercise is that how you set up for the lift is equally as important as actually performing the lift. This is because if you set up improperly, the lift has no chance at being technically efficient, as you are already out of position. So, by simply setting up properly, your body has a better chance of using the proper movement pattern throughout the entire exercise.

Repetition

Research says that it takes 300-500 repetitions to learn a new movement pattern and 3,000-5,000 repetitions to correct an improper movement pattern.

And, along with improving your set up, you can further improve your technique by improving your movement, or motor pattern. To do this you have to repetitively practice the same movement pattern over and over again. This will increase your body’s neurological signal to each muscle and further your movement efficiency.

It has been found that it takes 300-500 repetitions to learn a new movement pattern. But it takes 3,000-5,000 repetitions to correct an improper movement pattern. That may sound intimidating but, if you break it down, it is not as difficult as it seems.

To improve a movement, such as a squat, you can do as few as 10 repetitions a day for 30 days to start seeing a change.

With that in mind, it is best to learn how to move properly from the start of training by getting assistance from a trained professional. Or by training yourself with the right knowledge, as we provide here.

Take our 30 Day Challenge to correct your body’s movement patterns! >>

Just remember, technique improvement is a never-ending task that will always be changing as your body grows over time. But, as your positioning, neurological efficiency, and overall technique improve, your strength will increase dramatically!

So, by simply improving your technique you will get stronger and build strength.


Get Bigger To Build Strength

Next, another way to increase your strength is by simply getting bigger. By gaining size and increasing your body mass you will be able to withstand heavier loads as they are lighter relative to your body weight.

By simply getting bigger, by building more muscle or increasing body fat, you will improve your mechanical leverages and allow for greater support. Of course, increasing your muscle size and density will allow for stronger contractions. But, as your muscles grow, they will also have a better angle of pull.

This is because as a muscle grows it slightly changes the angle the muscle fibers lay in and pull from, which allows for more efficient contractions. Plus, as your muscles grow, they will increase the number of myofibrils (“pulling chains”) within each muscle fiber. This will create more connections for your muscle to pull with, leading to a stronger contraction. But do not confuse this with increasing your number of muscle fibers.

You Cannot Build More Muscle Fibers

You are born with a certain number of muscle fibers within each cell, which cannot change. So the only way to grow muscle is through increased density or size. Both of these forms of growth increase the number of actin-myosin connections (the cells that go through the action of contracting each fiber) within each myofibril. And therefore the ability to create tension within a muscle.

The definition of muscular strength is the ability to create tension within a muscle. Any stress placed upon a muscle, which it initiates growth, will increase the muscle’s ability to create tension; through the addition of more myofibrils or actin-myosin connections.

However, body fat can also allow for greater strength gains. Though the addition of body fat does not directly improve the contractibility of a muscle it does also aid in improving the angle of pull; by adding mass and increases the energy storage within each muscle.

So if you do nothing else towards building strength, getting bigger alone will make you stronger.

JACKED Muscle Plan >>


Do More Work Than Before

Third, the most common way to increase strength is by consistently doing more work than before. This can be an increase in the total training volume or an increase in training intensity.

For example, if one week you do a certain number of repetitions with a particular weight. And then the next week you do more repetitions, you are building strength. Similarly, if one week you use a certain weight; and the next week you do the same exercise with a heavier weight you are, again, increasing your strength. These are the simplest formulas used by strength athletes to build strength. 

Both of these progressive overload techniques are useful in building strength. And are commonly used together in a workout program. However, for both techniques to work, they must be done consistently over time to truly increase strength. 

When building strength, your body will adapt to the stresses you place upon it. By continually increasing the stress placed upon your body, it will adapt by becoming stronger.

However, if you place too much stress upon your body without proper recovery your body will not be able to adapt fast enough. And you will see a breakdown in the form of injury or weaknesses of some kind.

So to continue a safe strength progression, do not forget to allow proper time for recovery; through proper rest, nutrition and other recovery methods.


Keep Getting Stronger

Again, building strength is simple but takes a lot of hard work over a long period of time. You must stay consistent and always progress forward by doing more work than yesterday.

You can quickly increase your strength by improving your technique or by gaining more size. But eventually, it all comes down to how much work you are willing to put in.

Strength training is something where what you put in is what you get out. If you only put in a minimal amount of work you will get a minimal amount of results. If you train hard, stay consistent and always push for progress then you will continue to get stronger.

Keep getting stronger my friends.

Get the Ultimate Strength Guide to Building Unlimited Strength! >>

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Stronger In Minutes | Home Bodyweight Workout Routine

Stronger In Minutes

We all want to get strong, lean, and fit. But we don’t all have the time we need to go to the gym or run around doing cardio classes. Well, now you don’t have too! Stronger In Minutes is the perfect every day home bodyweight workout routine for beginners to get fitter, leaner, and stronger in just minutes a day!

A Workout anywhere, anytime! Just set a timer and go to work at your own pace!

All you need to get started is:


A Home Bodyweight Workout Routine for Beginners

You need something fast, that fits your schedule and does not take away from other parts of your day.

One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. shows that leave little time for any extra activity.

The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase climb, but we should know by now that that does not actually create any needed changes to your health.

You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, you can Change The World”, and we are here to start changing yours.

So, that is why we made this home bodyweight workout routine for beginners. To help fit fitness into your life, making fitness a lifestyle for you and your family!

All you need is some floor space, a timer, and the Daily 30 Bodyweight Strength Training Guide to guide you!

Try it today and you will feel great, guaranteed! 


The Daily 30 Bodyweight Exercise Routine

The Daily 30 Bodyweight Exercise Routine has already helped thousands of men, women, children, and teens just like you:

  • Get Stronger
  • Lose Body Fat
  • Improve Mobility
  • Recover Faster
  • Increase Muscular Fitness
  • Decrease Muscle and Joint Pain—Naturally
  • and so much more!

Take our 30 Day Challenge to find out for yourself!

The Daily 30 Bodyweight Exercise Routine is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

The best part is, anyone can do it; children, teens, men, women, and even seniors! You can do it with your family, while you’re watching kids, during your favorite T.V. shows, or throughout the day as a short break from stressful work.

This makes it the perfect home bodyweight workout routine for beginners that want to get strong, lean and fit—fast! Do it anywhere, anytime! And it only takes a few minutes every day!

Learn more about the Daily 30 Bodyweight Exercise Routine! >>

The Daily 30 Bodyweight Exercises

One round of the Daily 30 Bodyweight Exercise Routine consists of the following 3 exercises performed for 10 repetitions each.

Standard Version:

  1. Paleo Squat
  2. Push-Up
  3. Prone Cobra

*You can always add more Bodyweight Exercises. However, never skip over or vary from these 3 base movements.

Modified Version:

  1. Assisted Paleo Squat
  2. Decline Push-Ups
  3. Standing Prone Cobra

This modified version is for those that are injured or unable to perform the standard version due to other limitations. 

Get the FREE Daily 30 Bodyweight Strength Training Program! >>


The Stronger In Minutes Workout

Finally!!! You can start getting stronger anywhere, anytime in just a few short minutes!

This is a home bodyweight workout routine that you can do anywhere, anytime, and at your own intensity. It can easily fit into your life and will help you get stronger, leaner, and fitter!

Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 Bodyweight Exercise Routine as you can.

Try to do a minimum of 1 round per minute, resting only as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest.

The key is you have to push yourself. The more you put in the more you will get out. So, work hard and always strive for progress!

This home bodyweight workout routine should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week.

Bodyweight Workout Details

What makes this bodyweight workout routine so effective is its simplicity. You are only doing the most effective and basic bodyweight exercises that are bodies are designed to do every single day. Nothing fancy or too hard for beginners. Just what works!

Also, as you switch between upper and lower body exercises your heart will have to work extra hard to circulate the blood to these peripheral areas, adding to your metabolic demands. This will help to improve your heart function, blood flow, and cardiovascular conditioning with minimal work.

Scale the intensity of the exercises as needed to complete each with proper form. If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the workout.

Get Started Today!

This is a very simple and easy home bodyweight workout that will help you get strong, fit, and lean all at once! Plus, you will gain physical and mental strength while relieving any built-up stress.

Again, all you need to get started is:

Then you’re all set! So go get the guide and set that timer today! 


For more No Equipment Home Bodyweight Workout Routines check out: 

No-Gym Workout Methods to Get in Peak Shape