Powerful Fitness - A Correlation of the Cumulative Effect of Training and Obtaining Ultimate Fitness

What is powerful fitness? Well, I think you know that it probably means a powerfully fit individual. Now to further define what a powerfully fit individual is I need to define fitness. Fitness means that one is in a state of good condition or good health. Now it is my belief that to truly and accurately define fitness I have to look at a broad spectrum of characteristics that make up fitness.

Now to look at defining powerful fitness I will say that there are many parts of fitness that make up the whole thing. For instance, a truly fit person or powerfully fit person should focus on achieving all of the parts of fitness to make up the whole. So what are these parts? Well when I think of being fit I should want to achieve all characteristics such as strength, cardiovascular conditioning, flexibility, stamina, resiliency, power, endurance, and overall optimal performance. These are the many parts that I consider that make up what we refer to as being fit. I am a firm believer that if you stress these from one workout to the next then you are going to cumulatively build up each one of these variables over time. You cannot accomplish a single one in any one single training session. It has to be a consistent and compounding effort to include exercises of variety over time that will build on one another to ultimately allow you to achieve powerful fitness!

Remember that the cumulative effect of working out consistently, and over time is what will breed your big time results! Stay on track and train smart!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

A Method to Strength!

Lets look at your strength. What areas of your personal program do you want to improve on in terms of your strength? For instance, do you want to increase one repetition maximum bench-press, the same with your squat, or perhaps you want to improve the number of push-ups that you can do. All of these are examples of strength and strength endurance!

If you want to improve any one particular thing it all has to do with manipulating the reps and the load. For example, lets say that you want to improve your one repetition maximum in the back-squat. For the sake of argument lets say that you can only do 150 pounds on the squat for a single rep. To get stronger you will want to get used to handling a slightly lighter load for about 3 to 5 reps.

So instead of going for broke with trying to lift the 150 lbs. then you simply lighten the load to around 125 or 130 lbs. to execute for 3 to 5 reps. Keep practicing with this weight until you can eventually do more reps. As you progress to being able to do 8 to 10 reps then increase the weight! Now go back to executing this new heavier load for 3 to 5 reps until you once again work up to 8 to 10 reps. You get where I'm going with this, right? By using this method to strength you will see your core strength, fitness, and overall power improve from manipulating the load!

Take the time to practice in order to get stronger. Remember that it isn't always about the weight as much as it is about proper technique. The simple movements and a sound technique can get you big strength gains!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Strength Punishes, Speed Kills, and the Kettlebell Provides You With Both!

Kettlebell training is such a different dynamic of training that the human body can respond in many different ways to it's abuse! As a matter of fact, when you implement the kettlebell into your training regimen it enhances every other aspect of your overall athleticism and level of performance.

For starters, there is an old saying that "Speed Kills and Strength Punishes!" Well the beauty in this is that the kettlebell can provide you with both of these elements. Athletic specific movements within your training can be structured to target MORE specific traits of human performance, but building traits such as speed and strength are not an exact science. This is not a bad thing. This is why tools such as the kettlebell are so effective! This ancient device is designed to help you to utilize and implement the majority of your muscles to integrate and tension together in order to complete MULTIPLE tasks.

Because of the diverse nature of training with kettlebells one can develop traits such as speed, explosive power, and brute strength. The bell will enhance these qualities within a person because of all of the movement that is involved in handling the unique device. Both movements involved with the human dynamic such as the big "Push" and the big "Pull" are easily accomplished through several creative exercises that one can apply with kettlebells. By applying the appropriate movements and lifts necessary with the bell to build on athletic performance you will quickly see how beneficial this tool is for your training.

Remember that you must train with intensity and training with kettlebells certainly qualifies for this. Don't settle for anything less. Optimize your potential with the kettlebell!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Medicine Ball Fitness - 2 Exercises to Do in Order to Achieve Furious Fitness!

Medicine balls have been around as long as I can remember and as a kid I used to wonder myself what in the heck they could be used for. The fact is, depending on the type of medicine ball you get, there are several exercises that can be done. Check out the following 2 medicine ball exercises to gain awesome results in both core strength and muscular endurance.

1. Overhead Medicine Ball Throws: This is a fun and intense exercise to gain tremendous upper-body power and core strength. You need a hard style med ball for this particular drill. It should be one that can bounce if thrown against something. To do this drill you need to find a flat hard surface with a sturdy brick wall. The weight of the ball should depend on your level of strength. To give you an idea a reasonably strong guy should use a ball that is between 14 and 16 lbs. A reasonably strong girl can use one between 10 and 14 lbs. You start by standing about 20 to 25 feet away from the wall. Your feet should be shoulder width distance apart. Grab the ball equally with both hands and throw it against the wall as hard as you can from overhead! The ball should hit the wall and bounce to the floor and back to you. As soon as it reaches you catch it and immediately throw it again.

2. Side Medicine Ball Throws: This one is very similar to the overhead throw except you are standing to one side. If you are standing from the right side you want to make sure again that your feet are shoulder width distance apart. You want to grip the ball equally with both hands with an underhand type grip. When you throw it you want to bring around the front of your body the way you would if you were swinging a baseball bat. It should be caught and thrown again on the bounce. Complete the desired number and switch sides. You will develop tremendous core strength and mobility from throwing the medicine ball in this way.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

True Strength - The Second Definition - It Goes Beyond Muscles!

I want to touch on the other definition of strength. I know that I have defined it in terms of the muscles and the importance of tension, but I want to talk about the mental attitude of strength.

Strength is something that goes beyond muscles. I want to say that as a business owner and strength and conditioning specialist that mental attitude is the true powerhouse of your life and your success as it develops both in and out of the weight-room. If I have learned one thing about being successful in anything in life it has everything to do about your attitude. I believe that life is about 10% of what happens to you and 90% of how you react to it. I also believe that these reactions to life can be heavily influenced by how proactive you can be with how you pursue it. Life is relatively short and time is always an issue. Whether you are pursuing a fit body or a successful business I believe you have to do it with a high level of planning and efficiency! By doing this you can execute many small goals at a time that eventually get you to the BIG ONE. Just like working-out I believe that you have to have goals and a well-structured plan to get to those goals.

The strength is going to come from you not giving up and aggressively getting back up to continue fighting even if you fall. Don't be soft!

The second definition of strength goes beyond muscles. This is your mental toughness and attitude. React with your goals in mind.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Compound Movements - Don't Sweat the Small Stuff When it Comes to Training Your Body!

It really amazes me when I have gone into gyms in the past and I see some overweight woman with a trainer and the trainer is having her do standing arm curls for her workout. The crazy thing is that the client is generally carrying on a conversation throughout the set of curls. As a strength and conditioning specialist and professional trainer the scene I just described is both laughable and absolutely ridiculous!

Its as if people don't know how or are scared to actually "WORKOUT." I have seen this situation as I described above on many occasions. The bottom line is that the client should be raising her level of perceived exertion, and the arm curls that were easy enough for her to tell her trainer the story about her sons' graduation just doesn't cut it. This logic should go for everyone, especially if you are on a time crunch and really want to get an effective workout. Instead of worrying about targeting your arms by doing curls and cable tricep extensions do push-ups and pull-ups instead. If you don't have the strength to do push-ups or full pull-ups then modify them. It takes a little creativity to be successful at anything in life and working out is no different. I'm not telling you that you have to be an expert and write a book on fitness or anything like that, but just put forth a little effort. At least get yourself enough out of breath to be able to say afterwards that you did something!

Get a little creative, but forget the single-joint lifts like extensions and curls. Kill more than one bird with one stone. Engage in as many exercises that hit multiple muscles at once as you can possibly come up with.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The One-Arm Push-Up - Truly Mastering the Age-Old Exercise!

If you have ever seen guys grinding out 50 to 100 push-ups at a time its a pretty impressive demonstration of muscular strength and endurance. Doing the traditional push-up is one thing, but in my opinion if you have ever seen the one arm push-up executed flawlessly it easily "one-ups" the normal 2 arm drill.

The one arm drill is truly a display of upper-body power and shows that the individual doing the drill has started to tame a high level of intensity. Like any one arm tamer you have to practice this drill to truly master its full dynamic. Many guys that have tried it have injured themselves by not holding their body in the correct position for creating ultimate tension for their body to stabilize throughout the movement. You must realize that unlike your traditional 2 arm drill a greater amount of your total weight is distributed to the one side that you choose for the drill. This is where you quickly realize the importance of weight distribution when it comes to doing any single limb exercise.

The benefits of executing this drill are immense. You develop total upper-body power to generate huge pushing and punching power. You also learn how to manipulate your trunk or core to bend and tension to achieve greater flexibility and a fuller range of motion. The intensity of the drill alone builds mind-blowing strength, hardens the muscle, and develops more resiliency. It also vastly increases your perceived level of exertion adding to the conditioning effect of your total workout. All of this is achieved and at the same time you get to look good! Forget doing high reps and worry about the "Mastering" of this intense physical task!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

My New Ebook: Better Than Steroids

I am very excited to introduce the release of my new ebook "Better Than Steroids!"  This is a project that I made sure would connect with the fitness culture. As a matter of fact, I explain the meaning of what I like to refer to as the Strength Culture in the ebook. This is a concept of mine that ties into my philosophy of training and life. There is a lot of hard-hitting information that I guarantee will improve your level of fitness and change the way you think about working out forever!  If you are interested then just simply go here to www.betterthansteroidsebook.com to learn more about the product and to get your own. Train hard and enjoy my friends!

The Kettlebell - A Great Supplemental Tool For the Powerlifter!

Most of the powerlifters that I have spoken to primarily include 3 big lifts into their program. The usual bench-press, back-squat, and deadlift are all 3 staples of the powerlifting culture. They may include other side or additional lifts like RDL's and pull-ups, but they generally have a fix on the main 3.

If you are a powerlifter and are curious about what a kettlebell is then I will explain. It is basically a cast-iron cannonball with a metal handle attached to it. They come in many sizes ranging from 8.8 lbs. all the way to 105lbs.! The bell is a great tool for building strength due to its unique shape. The shape of the bell causes your body to counter-react to it in order to stabilize the bell because it is always pulling away from your body. This stabilization is quickly amplified when utilizing this tool in certain lifts that really challenge your body causing it to adapt quickly.

The bell can readily be incorporated into your program and the technique of some primary lifts can be learned quickly. Its a very dynamic way to train the body and certain lifts are quicker and more explosive type lifts to execute when using the bell. This is also a benefit because it not only assist you with tremendous strength from stimulating the stabilizer muscles, but it also helps by increasing your range of motion and flexibility! The bell is also very hard to handle because of its shape. You will quickly find that by using the same weight kettlebell at the same weight as you may use a dumbell is completely different. The kettlebell is much harder to handle than the dumbell even at the same weight.

To further enhance your powerlifting program include the kettlebell into your program before your next event. This is a device that will absolutely make the difference in your program. Don't wait, learn and apply!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell Snatch - 2 Huge Benefits of This Superior Lift!

You have probably realized by now that the kettlebell is about 95% of my client and personal strength program. It is a device that is superior to the rest in terms of overall strength, human performance, and lean muscle development.

To start, you are probably familiar with the kettlebell swing. The double-arm swing is challenging and the single-arm is even more challenging. Here I want to talk about the overhead snatch. You know that the snatch is an olympic lift and its singular form is similar, but varied when executed with the bell. For the purpose of this article I will be addressing the overall benefits of the single-arm overhead snatch with the bell.

First of all, when participating in a high intensity snatch it is a tremendous lift that can be utilized for explosive vertical power. Generating enough force to execute this overhead lift with a heavy bell not only adds tremendous shoulder stability, but incorporates many muscles of the core and hips to generate amazing vertical force. This is beneficial because it stimulates the nervous system to allow muscles to contract more forcefully. This immediately builds total-body power and resiliency! It hardens and toughens the body to withstand outside forces such as being able to take a hit and reducing the risk of injury.

Secondly, if you think that the double and single-arm swings are intense wait until you attempt this monster lift. Again you can engage in heavier bells to develop total power or a slightly lighter bell to build amazing conditioning. You see here the benefit of shoulder stability is still huge, but even by executing this lift with a lighter bell you will still generate cardiovascular conditioning that is unlike anything that you have ever experienced. The overall benefit is a win-win situation whether you are a regular Joe or a super athlete!

If you ask me, anyone that includes the kettlebell into their strength program isn't such an "average Joe!" Execute the overhead snatch frequently and flawlessly! Instantly engage in HARD BODY CONSTRUCTION!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.htmlI'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell Snatch - 2 Huge Benefits of This Superior Lift!

You have probably realized by now that the kettlebell is about 95% of my client and personal strength program. It is a device that is superior to the rest in terms of overall strength, human performance, and lean muscle development.

To start, you are probably familiar with the kettlebell swing. The double-arm swing is challenging and the single-arm is even more challenging. Here I want to talk about the overhead snatch. You know that the snatch is an olympic lift and its singular form is similar, but varied when executed with the bell. For the purpose of this article I will be addressing the overall benefits of the single-arm overhead snatch with the bell.

First of all, when participating in a high intensity snatch it is a tremendous lift that can be utilized for explosive vertical power. Generating enough force to execute this overhead lift with a heavy bell not only adds tremendous shoulder stability, but incorporates many muscles of the core and hips to generate amazing vertical force. This is beneficial because it stimulates the nervous system to allow muscles to contract more forcefully. This immediately builds total-body power and resiliency! It hardens and toughens the body to withstand outside forces such as being able to take a hit and reducing the risk of injury.

Secondly, if you think that the double and single-arm swings are intense wait until you attempt this monster lift. Again you can engage in heavier bells to develop total power or a slightly lighter bell to build amazing conditioning. You see here the benefit of shoulder stability is still huge, but even by executing this lift with a lighter bell you will still generate cardiovascular conditioning that is unlike anything that you have ever experienced. The overall benefit is a win-win situation whether you are a regular Joe or a super athlete!

If you ask me, anyone that includes the kettlebell into their strength program isn't such an "average Joe!" Execute the overhead snatch frequently and flawlessly! Instantly engage in HARD BODY CONSTRUCTION!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.htmlI'm Brandon Richey the Strength and Conditioning Pro!

Functional Strength - Strength Building For the Blue Collar Worker!

If you have a job that requires a bunch of hard physical labor most of the time then you need to pay attention. Whether you know this or not when you are picking up truck tires, bells of hay, piping, moving posts and digging holes you are thinking about doing your job, but you are also engaging in a functional strength training program! So you are probably wondering why should I do any of this outside of work, right?

First of all, I want to say that I totally understand where you are coming from. My dad owns a service station and throughout my teenage and early adulthood years I worked like crazy 9-10 hours a day lifting truck tires, washing vehicles, and in a lot of cases pushing vehicles into to the shop to get fixed. It was relentless work and I would arrive home and crash from exhaustion. I had always been physically active and involved in athletics so that certainly helped me to cope with the long intense workdays.

Fortunately I continued to train my body by lifting weights and working-out either before or after work as much as I could. When I first began I felt exhausted, but quickly adapted when I polished my training. You see just being active enough to lift something that is relatively heavy, but not something that you lift to failure will help you to develop mind-blowing strength. Its all about using your entire body to lift the sandbag 3-4 times by squatting to pick it up or by moving heavy equipment in and out of the shop to clean the greasy floors! Don't be afraid to get creative by using stuff you already have on the farm, at the shop, or in your work truck. Just squat down use your legs and arms and lift! The more you practice and improve then make lifting whatever object you choose more difficult. Maybe try it with one arm, or lifting 2 objects, or by lifting and throwing the object, so long as that is feasible.

Strength training is just like anything else. The more you practice the better you get at it!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Strength Training - Multi-Joint Exercise Vs Isolation Exercise

Well, where do I begin with this topic? I think I'll start by saying that the proof is in the pudding! I have been training athletes and hardcore taxpaying citizens that workout like they are possessed for about 8 years now. One thing that I have learned in training everyone of these people is that the overall biggest results are achieved through large muscular movements. However, there is something to be said for single-joint or isolation exercise.

Multi-Joint Exercise: This is where you execute a lift or exercise by involving more than one joint therefore impacting many muscle groups at one time. By doing this more force is applied to the body. For every action there is an equal and opposite reaction. In other words, if you do a push-up you are primarily using the upper-body to do the greatest amount of work, but not without help from the rest of the body by tensing up. This tension creates tremendous strength and increases your exertion level for greater results.

Isolation Exercise: Unlike multi-joint exercise isolation exercise or single-joint movements involve only one joint therefore impacting primarily only one muscle group. Notice that I said primarily one muscle group and not ONLY one single muscle. The truth is that it is physiologically impossible to purely isolate a single muscle. So this is where tension can still have a large effect on a specific area of the body that may be lagging in terms of strength or muscular development. However, if a person is in the beginning stages of an exercise program I wouldn't waste a lot of time on standing arm curls or leg extensions. If the person could use some extra bicep work then standing curls are good, but he or she should be instructed to grip the bar with force and to stand straight and tighten up the rest of the body in the process.

Remember to balance your multi-joint and single-joint movements in your program, but I would concentrate on the multi-joint. Also, be creative and dynamic and take the time to find out how.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Pull-Ups - 3 Steps to Take in Order to Execute a Single Pull-up!

The infamous pull-up is a great measure of upper body strength that most people are incapable of doing. Most people think that it is unrealistic for them to achieve this impressive measure of strength. The fact is that with consistent and repetitive practice this exercise can be achieved by virtually anyone.

Step 1: I first want to start out by assuming that you are totally incapable of doing a pull-up, but have at least enough upper body strength to hang from the bar. Assuming this you are at the start of being able to execute a pull-up. To begin all you have to do is somehow hoist yourself up and hold your body up with your chin above the bar for as long as possible. You can use a spotter for each of these steps if necessary. As you get better at this increase the amount of time you hold yourself above the bar.

Step 2: After consistently practicing by holding yourself above the bar you then will move on to the controlled descent. This is where you control the downward movement of your body until your arms are fully extended. Descend as slowly as you can. Repeat this 2 or 3 times in a row with a spotter if needed. Eventually move up to practicing for one set 2 to 3 times a day everyday.

Step 3: As you get good at the controlled descent then utilize your spotter for an assist in you pulling yourself up from the hanging position. Hang from the bar and with assistance from the spotter pull-up and control your descent. Repeat this process and practice frequently as before.

In time your strength will explode with this exercise. Remember that you must practice. This is the tip of the iceberg when talking about accomplishing super feats of strength!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!