Lift With Hatred: The Workout – Part 1

I’ve been talking about this for a year.  My own training template for beginning lifters, an easy, basic, bullshit free style, thoughtfully put together through many sources plus my experience both as a personal trainer as well as someone who once struggled to the point that all seemed hopeless.  Training, regardless of your goals, is much more of a cerebral game than most newbies would realize.

You have to learn the art of Autoregulation, listening to your body to realize what kind of stimuli it will and won’t respond to in terms of exercises and reps and sets and all that bullshit.  Speaking of bullshit, be ready to have have all sorts of advice thrown your way by both the ones who actually look like they lift and especially the ones who look more like they just took some program off Bodybuilding.com without doing any real research and just began “working out” a few weeks ago.  They’re hilarious!  But more important than either of those, is the development of your mental toughness.

The lifts you’ll be performing will be simple, but brutal after a while.  You’ll be repeating a lot of these almost every workout and you’ll get bored.  You can either just give up because you can’t take the repetition, or you can suck it up, follow the program to the T and reap the rewards later.  Yeah, I’m an angry asshole – and lack of patience usually comes with being angry!  But I at least understand that Rome wasn’t built in a day either.  But hey, what the fuck do I know?  I only Deadlift more than double my bodyweight.

Training Philosophy

Why do we Lift With Hatred?  What’s your daily life like?  Kids?  Nagging wife/girlfriend/baby mama?  Nagging husband/boyfriend/baby daddy?  Feeling disrespected by your boss?  Colleagues?  Random pieces of shit on the streets who need to be put in their place?  They all have one thing in common: it all can get to your head.

Lift With Hatred isn’t “just” some fucking saying I came up with to look awesome.  It’s cerebral.  It’s emotion.  It’s taking all the negativity that you endure throughout your day, and channeling it into something badass, like hitting a squat PR with everything you have.  Let’s face it, I’d love to beat the shit out of one or two of my “colleagues” at work…as well as several “family” members; but I also know that I’m not in the mood to go to jail right now.

Lift With Hatred is a way of life.  So how exactly do we Lift With Hatred?  You look deep into your mind; think about one person who always does you wrong, or your significant other who cheated on you, or that random shithead on the streets you said the wrong thing.  Take those feelings of wanting to beat them to the point of near death (the movie Bugsy comes to mind!), and take it out on those weights.  Why?  Because a powerful physique is far more beneficial than a rap sheet!

The Do’s and Don’ts Of What You’ll Need

I delved into this a little bit in an article called Lift With Hatred: Stupid Shit In The Gym.  But here’s is small, ridiculously simple list of what you’ll need to start off – and it’s not much – along with what you definitely won’t need.

Need

Shoes With A Flat Sole

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This is often recommended by a lot of reputable coaches and for good reason.  In as  simple of an explanation as possible, you want to always be able to “split the ground”, or push down against the floor, when performing any compound move.  You can’t do that if your shoes don’t allow you feet to be completely on the floor.  So most sneakers are out of the question.  A flat sole usually provides a bit more traction and allows you to use your posterior chain more, which is crucial for most strength based routines.  If you’ve been squatting for a while in sneakers, I guarantee you’ll quickly find out how strong your squat really is once you switch over.  I switched over in 2010 and I couldn’t believe how weak I really was (see the Chuck Taylors above!)!  There’s also the possibility of tipping over during a heavy squat or deadlift.  So you can take my word for it or not.  Up to you.  Just don’t tell me I didn’t warn you.  Recommendations include but are not limited to: Converse Chuck Taylor hi tops, Otomix or Adidas Wrestling Shoes.  Don’t worry about getting Adidas Powerlifts, Do-Wins, or anything with a heel until it’s absolutely necessary.

Mini Resistance Bands

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Resistance bands in short are fucking amazing.  These bands were popularized by those sadistic lunatics over at Westside Barbell long ago, and now everyone and their mother uses them.  Why?  Constant tension.  Advanced and elite level lifters use them at multiple sizes to add weighted tension to lighter percentages of their maxes, because more tension will force you to work faster.  Remember, speed is one of the two components of power.  But you’ll be using these as a quick warm up for your rear delts before every workout because they’re not only conveniently small enough to carry, but because not every gym has a dowel rod available for a move like Shoulder Dislocations.  So for that reason, just order a mini band.

Foam Roller

I first read about foam rollers more than a decade ago in a Men’s Health workout guide that’s I’m pretty sure I still have somewhere; but I’m pretty sure it was Muscle And Fitness that called it “The Poor Man’s Massage”.  And it is.  It’s also a great way to open up the muscles at the beginning of your warm-up.  Does your job require you to sit all day long?  You’re hips, lats, pectorals and front delts are probably tighter than your fifteen year old sister, and you’ll know where those tender spots are when you find it.  You’ll be yelling “hurts so good!” like the closet submissive that you are in no time!

See the source image

Lacrosse Ball

Use a Lacrosse ball to massage areas that you might not be able to successfully hit with a foam roller, such as you piriformis and especially your feet.

Don’t Need 

Any Kind Of Lifting Belt

Go ahead and tell me I don’t know what I’m talking about.  Done?  Feel better?  Great – now go suck me!  Now that that’s out of the way…you’re reading this correctly.  If you’re just starting ANY routine, you do NOT need a belt of any kind.  The purpose of a belt is to provide you with  something to push your abs into, allowing the abs to achieve an even harder contraction.  But unless you’re squatting or deadlifting more than you weigh, focus on developing your “natural belt”, aka your abs.  At one point you’ll need one, but for this beginner’s routine I wouldn’t worry about it.

Almost Every Supplement Out There

Here’s another thing that’ll have people telling me I know nothing.  They can still go suck me.  Not including protein powder, there’s no need to spend your money on any kind of preworkout, creatine monohydrate, or fat burners.  I’m not saying they don’t have they’re place; but if you’re new to training and are thin, you need to eat as if you’re one of the fat slobs slowly marching toward death’s door in Supersize Me, clearly rendering fat burners useless here ((although they don’t really do much at all!).  In terms of preworkout, there’s no real need for that much caffeine if you’re just starting with an empty bar.  Creatine Monohydrate is arguably the single safest supplement out there, especially in it’s powdered form (which is cheaper yet way more effective than it’s pill form).  It retains water in the muscles.  Sodium does the same shit.  But if you want to use Creatine, I’d recommend at least seeing what kind of muscular foundation you can build without it on your own first.  Otherwise, you could just take a tablespoon of sea salt and mix that in a gallon of water.

Gloves

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An actual depiction of what you look like when you wear gloves to the gym.

Gloves: GAY.  I definitely when on a tirade regarding gloves in the article I mentioned above.  But to be short: DO NOT WEAR FUCKING GLOVES.  Unless you have nerve damage you don’t need them.  Gloves provide a layer between your hands and the bar.  Sounds like protection, and it is.  But your grip strength won’t develop and it needs to in order for this or any REAL program to work.  One of my clients recently bitched when he realized he was developing calluses on his hands, saying when he touched his wife he wanted smooth hands for her.  Yeah?  You know what your wife would appreciate more?  Man hands!  So do yourself a favor and ditch the gloves.  Actually no…BURN THEM.  Or go get a sex change and start calling yourself Sparkles while singing along to this:

The Warm-Up

Here’s a simple warm-up that should take a least ten minutes once you get the hang of everything.  For this you’ll need your foam roller and your mini resistance band.  Some of the moves you’ll see here I’ve taken from either books I’ve read over the years or things I’ve learned recently.  Some of this is taken from the DeFranco Agile 8 (I’ll leave a link below).

  1. Start off by foam rolling your entire body.  As I mentioned earlier, some of you might have jobs that require sitting all day.  So some of the key joints and limbs here might be real tight.  That’s why it’s important to hit EVERYTHING, not just your shoulders, legs and hips.  Foam roll your piriformis (or use a lacrosse ball), your pecs, even your biceps (they’re connected to your shoulders after all).
  2. Dynamic Warm-up.   Remember when your elementary school gym teacher made you do shit like jumping jacks and jogging in place before actually doing anything?  Well they were on to something.  Dynamic movements help loosen your muscles, as well as increase your heart rate.  Never EVER perform static stretches before working out.  Stretching a cold muscle could possibly lead to an injury.  This warm-up includes body only movements along with resistance band movements for the rear delts:

Body Only

Side Planks: 20 – 30 seconds per side

Leg Swings: 10 – 15 swings per leg (make sure you feel the stretch in both your quads and your hamstrings depending on the direction)

Groiners: ten reps altogether.

With A Mini Resistance Band 

Band Pull Aparts: 8 – 12 reps above the nipple line, followed by 8 – 12 reps below the nipple line (where you’d position the bar for the Bench Press); Banded Shoulder Dislocations: 8 – 12 reps; Band Face Pull With External Rotation: 8 – 12 reps.  When I  say external rotation, I simply mean that instead of finishing the movement with your fists facing in front of you and over your head, they instead will be facing you as if you’re flexing your biceps, or jerking off two dicks in a bukkake video, or whatever floats your boat.

I’d actually hold off on the resistance band portion of the warm-up until you’re ready to perform any upper body movements.  In Part 2 of the workout I’ll be presenting to separate templates for two relatively different goals.  But both workouts will be starting with a posterior chain exercise to isolate the lower back and there’s no point, really, in warming up the shoulders to work on your lower back.  But that’s just my two sense.  Stay tuned for part 2.  Feel free to message me with any questions, complaints, death threats, sacrifices, etc.

Buy Shit:

Mini Resistance Bands:

Westside Barbell Mini Band

Foam Rollers:

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B008YPZQCU

Cheap Yet Highly Effective Weight Lifting Shoes:

https://www.amazon.com/Converse-Mens-Chuck-Taylor-Women/dp/B000OLVPBI/ref=sr_1_4?crid=2Q3JPVWFSXZ7Z&keywords=chuck+taylors&qid=1564284391&s=sporting-goods&sprefix=chuck+%2Csporting%2C136&sr=1-4

My Tirade On Gym Fads:

https://metalheadconfessions.com/2018/09/25/lift-with-hatred-stupid-shit-in-the-gym/

Sources:

https://www.t-nation.com/training/defranco-agile-8

How to Deadlift with Proper Form: The Definitive Guide

https://www.healthline.com/health/fitness-exercise/lacrosse-ball-massage#9

The Case For Abbreviated Training

The following is my first ever article for Bodybuilding.com, written today.  It was approved by the moderators not too long ago, hopefully it’s good enough to be published.  But you can read it here and judge for yourself:

I was first introduced to the idea of abbreviated training in 2009, when a trainer at my former gym told me about a book entitled Brawn. Originally released in 1991, it’s author, Stuart McRobert wrote in extensive detail about the important of shorter training in comparison to the routines found in magazines during the time of the book’s release. McRobert stressed that the average Joe couldn’t possibly get big or strong on a pro bodybuilder’s routine, but they could totally benefit by going back to the basics.

Let me clarify something first, the average Joe is not just a non-competitive bodybuilder. It’s someone like you and me, who works a day job five days out of the week and goes to home to multiple responsibilities. Some of you work more than one job, some of you have young children at home, and then there are other responsibilities that naturally hinder us from being able to just go to the gym and do multiple exercises in the course of four, five or even six days a week.

I can actually relate to this now more than ever as someone who recently competed in his first Powerlifting meet. I live in New Jersey but I work in Brooklyn, NY so it takes me a good hour an a half to get to and get home from work. Once I’m home I still have to prepare dinner, get ready for the next day, do things around the house, etc.

My current program, Jim Wendler’s 5/3/1 for Powerlifting, calls for three or four day a week training; so what I decided to do was take the four day a week template and alternate it into a three day per week schedule in order to fit my daily needs as well as give myself time to recover from the previous workouts. That was a very important first step for me. The next thing I did for sake of shortening my training was reducing the amount of exercises I needed to do per training day.

This can especially benefit powerlifters. Are we training for looks come competition time or are we training to improve on the big three moves, Bench Press, Squat and Deadlift? If you chose the latter then keep reading! There are plenty of great powerlifting routines out there but if you’re like me and your trying to save time are you really going to waste your time training your secondary muscles? Sure, having thick lats can be beneficial, but are they what you’re using when you Deadlift? Fat chance! You need the power of those hamstrings and your glutes to help you bring that bar up. Same thing applies for Bench Presses. Once again referring to the lats, do they help you push the bar off your chest to the ceiling or do you need a thick chest along with strong triceps and shoulders to help you do the work?

So what’s the point of all of this? Because I’m strapped for time ten months out of the year I need to train in a way that’s practical and in order to do that I stripped my training of anything I found was unnecessary in helping to improve my functionality in the main lifts. In doing this I shortened my training dramatically and I still get results. Here’s an example of the way I currently train using just my working sets:

Day 1:
Overhead Press – 3 x 5/3/1
Barbell Curl – 3 x 10
Tricep Dips – 3 x 10

Day 2:
Deadlift – 3 x 5/3/1
Leg Curls – 3 x 10

Day 3:
Bench Press – 3 x 5/3/1
Dumbbell Bench Press – 3 x 10
Chest Dips – 3 x 10

Day 4:
Squats – 3 x 5/3/1
Leg Press – 3 x 10

Upon reading this you might notice that I split the assistance leg work to two different days. I chose to do that purposely based on which assistance work helps with certain lifts. If I’m squatting then I’d rather just stick with Leg Presses to help me build muscle in my quads, just as I’d rather do Leg Curls on Deadlift days to strengthen my hamstrings. Therefore I have two strictly upper body days and two strictly lower body days, all even arranged as to save time and give me more bang for my buck.

But this is just how I train, for the most part. It might be different for all of you. All I did was take a preset template and removed what I felt was wasting time, because time is money, of which I usually have none. So here’s something to think about in the future if you happen to fall in this category, because it’s amazing to see that the saying “less is more” actually fits here. So if you’re strapped for time and still want to train, get rid of the excuses and make a plan of action today!

Mike is an amateur powerlifter hoping to enter his second competition in the near future.

You can also check out the original article here if you want:

http://forum.bodybuilding.com/showthread.php?t=172409253

New Training Videos!, New Nails!

New Training Videos!

I restarted training at the gym last Sunday and so far things are going far better than expected.  I’m still doing 5/3/1 but I’m more focused on conditioning this time so each time I train I’ll just do two exercises and then it’s off to the bike I go since the gym won’t get another prowler until management begins renovations near summer’s end.  Lame.

I did just release two videos I was able to make on last week’s Overhead Press day and today’s Squat day and you can check them out below:

 

Explanations of each workout can be found in their entirety in the description boxes of each video.

I’m already eyeing my next meet and it’ll most likely be RPS’s Autumn Apocolypse in November, same hotel in Newark as the Jersey Rumble back in May.  I’m just hoping that by that time I’ll at least have my Squat and Deadlift in the 300’s and 400’s, respectively.  In fact, my friend Steve, who works at my gym told me he’d take me to the other gym he trains in, East Coast-West Coast in Carlsadt, in July.  I heard about this gym and in fact someone I met at my first meet posted up a video of himself training there.  This gym just looks so fucking badass.  It’s like Skiba’s in Carteret but bigger.  Here, just look at the gallery pictures:

http://eastweststrength.com/facility/nggallery/page/1

Note that some pictures will be of their California location.

I also am in the middle of recording two new original tracks and re-recording the first one I uploaded since I can do better with it.  I should be done, hopefully by the end of this week.  Be sure to subscribe to my channel to get updates on them.

Oh!  And here’s some of the shit that motivated me during my first week back in the gym:

New Nails!

Speaking of my Spotify playlist, in which you’ll see two tracks from Nails…anybody here as psyched up for this new fucking album as I am??  I’m most likely going to do a review on it after a few hundred listens or whenever I’m ready to get it out of my car, or so long as it doesn’t cause me to get into an accident because it makes me drive too fast…whichever comes first.

And if you aren’t as ready as I am check out their video for “Savage Intolerance” here!

The FYE by my apartment better have this come Friday.  I’d like to go see them in Philly on August 5th, I’ll just make sure I’m in the back of the room so I don’t die.  I have a feeling it’ll be even more brutal than when I went to see Crowbar last year for sure.

One Last Thing

I made a small post about this last night but I’m looking for underground bands to review.  If you’re reading this and you know of any extreme bands (death, black, grindcore, sludge, crusty sounding) that you feel should get looked at let me know in either the comment section below or private message me.