Relative Strength Advantage » Videos

Renegade Blogger Exposes The Fitness Industry Supplement Conspiracy

Yavor — Thu, 02 Apr 2009 14:06:28 +0000

I receive many questions from young guys asking me how they should train. Almost every single one of those emails includes a question about what supplements I would recommend to someone who is trying to build some muscle or burn a bit (or a lot) of fat. Every single time my answer is that you don’t really need supplements. If you even take any, they should be the icing on the cake. What matters when building muscle is that you do the right exercises and that you always, and I mean always seek progressive overload. As for losing fat – no pill will help if you don’t learn the cold hard truth that you need to eat less and exercise more.

[Our lady visitors were starting to complain of too much hot girl coverage and practically no dudes. So here is a fit good looking guy... under another hot girl lol. Ok, I couldn't help it! Can't blame a guy for sneaking in pics of gorgeous girls... Plus, I know most... ok practically ALL guys actually workout because they want to hook up with beautiful women. Just reporting on a fact lol]

I Was Pleasantly Surprized

Rusty Moore, author of one of my favorite fitness blogs, came up with a free e-book in which he basically interviewed two top nutritional scientist about the truth behind the whole supplement industry. I quickly snatched the book and read it in one sitting. It was an eye opening and enjoyable read in Rusty’s usual entertaining style. But what was most important about it was the information in it.

You Need To Get Your Hands On This Information

So I shot an email to Rusty and invited him to write up a quick post and present his e-book here. Well, turns out he had an even better idea – he put together a quick little video just for the readers of Relative Strength Advantage. Watch it below

Rusty Moore’s Guest Video Post

[Rusty is a really cool and modest guy. Even in this vid he mostly talks about my site LOL. So don't get distracted and make sure to check out his site and grab his free e-book for a dose of ethical, highly entertaining and last but not least controversial information on the subject of bodybuilding and fat burning supplements.]

Here Is How To Get It

Here is the post where Rusty introduces the e-book in which he exposes the supplement conspiracy ==> http://fitnessblackbook.com/diet-tips/the-supplement-conspiracy-by-rusty-moore-exposing-the-supplement-industry/. So just go ahead and snatch it, and if you are new to his blog, I promise you are in for a real treat!

Kickass photo by Digital Sophia

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Renegade Rows – How to Get Ridiculously Hard Abs, Part I

Yavor — Mon, 23 Mar 2009 22:00:09 +0000

The renegade row, developed and named by coach John Davies, is one of the hardest and most effective abdominal exercises. The reason for this is that renegade rows force you to use the primary function of the stomach muscles – stabilization. In other words the exercise teaches you how to keep your body as rigid as possible. You have no other choice but to contract your abs as hard as possible. Otherwise you won’t be able to maintain a rigid body.

1. Technique

The hollow position is key. You need to stay as rigid as possible. Tuck in your butt and squeeze the abs hard.
Transfer weight between the arms This the key to the exercise. If you don’t transfer your weight to one of the arms, you cannot lift the other one AND still maintain a rigid body parallel to the ground.
Squeeze your but hard Tightening all your muscles is important, but squeezing the butt is especially helpful.
Tighten the supporting side leg You want to establish a firm support from which to row.
Don’t twist the hips Most of the videos you will see on the web show people performing the exercise incorrectly. Twisting the body or hips makes the exercise easy and ineffective. Avoid this mistake and keep the body parallel to the ground!
Row the weight using your back. When doing a rowing motion, always rely primarily on your back muscles (try contracting your armpit muscles) and NOT your biceps. Try leading with your elbow as if your arm was just a hook to which the weight is attached.

2. Renegade Rows Instructional Video

Here is a video of the renegade row. Watch and note the three main keys to the proper execution of the movement.

3. Progression

Low reps are the only option This is not a bodybuilding exercise. It is not meant to fatigue the muscle. On the contrary – it is meant to teach you how to contract your whole body as hard as possible. So perform low reps with 100% focus.
3 sets of 5 are enough Beginners will do fine with just 3 sets. They will progress easily this way while also learning to contract the body and execute the exercise properly.
5×5 also works for advanced athletes Once you get good, you can add a few more sets for more stress on your body.

4. Action plan

Here is how you can introduce renegade rows in your workout. You have a few choices.

Once per week for multiple sets of 2-5 reps. This option is for those who are short on time, but still want to get massive results from the exercise.
3-7 times per week for 2-3 sets of 2-5 reps. This is the best way to get GOOD at doing a certain skill.
Once per week for 2-3 sets of 2-5 reps. This option allows you to add other core conditioning drills such as the L-Sit.

Note, go read Part II of the renegade rows series to discover how people mess up with renegade rows.

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Shoulder Exercises – How to Military Press Correctly For Wide Shoulders and a Strong Upperbody

Yavor — Sun, 28 Dec 2008 15:36:28 +0000

The secret is to use your whole body. Just like in the hollow position, you have to tuck your pelvis forward and squeeze your glutes hard. The harder you can squeeze, the more force you can use from the ground, through your statically flexed quads, through the glutes and up towards the upper body and the bar itself. When your whole body is rock solid from flexing, no force dissipates and you are instantly stronger, without gaining an ounce of muscle.

[Note the tucked in pelvis and the torso shifting forward once the bar gets above head level. The key to the exercise is to keep the weight above your center of gravity - the middle of the foot.]

Here Is How to Military Press Correctly to Get a Strong Upper Body and Wide Shoulders

[Barbell Military Press - pressing a barbell from the standing position above your head. Check out after 0:47 how after the bar passes my head, I shift my torso forward. This is essential so that you can utilize the muscles of your upper back to help with the movement. ]

Another thing that you mustn’t forget is to always grip super hard, whenever you are doing pressing exercises. This ensures that no force is lost throughout your body when trying to lift the bar.

Military Press Checklist

Flex the legs hard.
Press the ground through the heels.
Tuck your plevis in.
Squeeze the glutes.
Flex your abs like in the hollow position.
Keep your forearms vertical.
Grip super hard.
Press the bar up.
Once it passes above your head, shift your torso forward a bit.

Initial Milestones for the Military Press

As I mentioned in the Strength and Size Full Body Workout, shooting for 10 reps with 120lbs/55 kg is a good starting point. Once you hit that, you can say you’ve got some good initial strength.

[Notice how the forearms stay relatively vertical to better transfer force to the barbell.]

If You Are Able To Military Press More Than 200lbs/90 kg Overhead, You’ve Arrived In Mad Strong Land

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The Undergound Pullup Challenge with… You

Yavor — Sun, 26 Oct 2008 18:40:31 +0000

A fellow trainer, Zach Even-Esh, is holding a world wide web pullup challenge. Basically, film yourself doing pullups. You got one month to train. At the end whoever does the most pullups will win and get lots of cool stuff from Zach. Here is my entry. Did 15 strict pullups.

[I think the Fugees are great. They got the hook for this song from Enya by the way. Sampling music is fun!]

Some rules from Zach: Record your first pull up baseline video, and post it in response to this video below in the comments section. The title of your video should be: Underground Pull Up Contest with ___________ (your name). Post your video on youtube.com – this will make it VERY easy for all of us to search those competing by simply typing in “Underground Pull Up Contest”….

the rules:

no kipping
full range of motion
kick ass music in the background
introduce yourself: name and location
BIG RULE: talk trash, lots of it! like WWE – call people out and have FUN!

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