When I talk about lifting heavy weights and have people tell me they do not lift heavy weights.  My first reaction is shock as if I just saw a ghost, but also WHY THE HELL NOT!?

I have heard so many different reasons from girls and guys of why they do not want to lift heavy.  I do not want to be bulky, I am trying to lose weight, it will make me slow, I am not strong enough, I am just trying to tone, and I do not want to get hurt.  The list goes on and on and on, and makes me want to run full speed into a wall.  Not because I think that sounds fun, but for listening to such insane comments.

While you probably believe your reason to be 100% true based off of no real fact, or actually doing it.  But get ready for what I am about to tell you as it will shock you.  YOU ARE WRONG!

If you are a male, female, young old, training for sport, life, you name it.  Mixing in some good heavy strength training will help you reach your goals and improve your life in a wide range of areas.

The list of WHY to lift heavy is about as long as the insane excuses people give of why they do not.

Getting under, picking up, and throwing around heavy weights not only gives you a huge physical advantage is also is a great psychological boost.

One of the biggest advantages that helps EVERYONE across the board, no matter what your goals are.  Just read the quote below talking about Progressive Overload Training and the benefits of the continual strength training.

“A common goal for any strength training program is to increase or at least maintain the user’s physical strength or muscle mass. In order to achieve new results, as opposed to maintaining the current strength capacity, the muscles (see skeletal muscles) need to be overloaded, which stimulates the natural adaptive processes of the human body, which develops to cope with the new demands placed on it.

Progressive overload not only stimulates muscle hypertrophy, it also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to the region of the body. Furthermore, progressive overload stimulates the development of more responsive nerve connection between the brain and the muscles involved.

Conversely, decreased use of the muscle results in incremental loss of mass and strength, known as muscular atrophy (see atrophy and muscle atrophy). Sedentary people often lose a pound or more of muscle mass annually. The loss of 10 pounds of muscle every decade is one troubling consequence for people choosing a sedentary lifestyle. The adaptive processes of the human body will only respond if continually called upon to exert a greater magnitude of force to meet higher physiological demands.” – Via Wikipedia under progressive overload.

While the above is talking about “Progressive Overload” the benefitted result is what happens when you train with heavy weights causing a greater demand on the body.

You might not be training to be a powerlifter, or football player.  The physiological demands placed upon the body along with its adaptive process will help every goal.

As it says above “stronger and denser bones, ligaments, tendons and cartilage.”  That will help everyone young, old, male and female.  Continually training heavy, always progressing placing demands on your body causes it to change and adapt to the demands place upon it.

Here is another way to think of it, in your life you do not just settle and float through it saying I am just going to maintain never challenging, bettering myself and my life.  Maybe you do, and that would explain why you are afraid of training heavy causing change to better yourself.

The above quote on strength training also goes on to talk about living sedentary “decreased use of the muscle results in incremental loss of mass and strength.  The adaptive processes of the human body will only respond if continually called upon to exert a greater magnitude of force to meet higher physiological demands.”  While I know it sounds redundant repeating part of the quote, it needs to be said a few times.

Just as with your life not working to be better today than you were yesterday.  The fulfillment and progression of it causes life to be dull and boring.  Just as what happens with your progression with a sound strength training program.  The ways you can progress are, doing more sets and reps within a given time frame, doing the same amount in less time, and LIFTING HEAVIER.  You need to use all areas, not just one of the ways of progression.

I 100% guarantee that if you start lifting heavier and stop being afraid of your lame excuses, it will help you progress reaching your goals.  What do you have to lose?  NOTHING!

Dedicated to your success,

Matt Holmes

“Work hard, Play hard, TRAIN HARDER!!!”

Since the whole country is in a roar about Reebook’s new CrossFit ad campaign I could not sit by and not write about it.

I know this ad has somehow offended many people, yet just as many people think its a great ad including me.  Now before you start to get your panties in a bunch or agree with me there are some key points I would like to cover with this ad.   The biggest things I have heard is that Reebok should be ashamed as they are “telling people it’s ok to cheat on your girlfriend.”  While I highly disagree with that and think this is a great marketing campaign for their CrossFit brand.

One of the first things I learned with marketing is you have to catch people’s attention, if you cannot get your target demographic’s attention(I will touch on the demographic later) then you essentially created a bad ad that is pointless.  No matter if you love it or hate it, guess what goal #1 is achieved.  The amount of publicity this ad has received, just from people talking about seeing a sticker or poster of it has accomplished what a good ad should do.  It got your attention, good or bad and you talked about it.

Also I HIGHLY disagree that they are saying go cheat on your girlfriend, and if you read it those words are not written on the ad.  What the ad is promoting is fitness, specifially their fitness brand that endorses CrossFit.  They are telling you to man up, put your big boy pants on and train your ass off in the gym.  It is just another clever way to say it that works for their target market.  If they said “don’t cheat on your workout, train hard,” would that have accomplished what an ad should do?  I highly doubt even half the amount of people would pay attention.  It is just like all the other sayings you hear in the gym, “squat till you puke”  ”if you’re not scared it’s not heavy enough,” or how I always say “Work hard, Play hard, Train HARDER!”  That is all this ad is saying, should it have a warning above it saying please do not read the following if you are easily effended.

Read the rest of this entry »

What I am about to say is going to go freak out many fitness gurus, strength coaches, or whatever you want to call yourself.

Do not sweat yourself on having a written program.

Before you freak out and send me hate mail let me explain why I say this.  This is directed to the average every day person, the weekend warrior, or anyone basically that is not on an amateur or professional sports level.  I am not telling you to just go into the gym with no direction, or have no direction within your training program.  To many people think way to much and over complicate their training program as if they were designing a program for (enter favorite athletes name.)

If you are the every day person, or even a young athlete the biggest thing you can focus on is having a general direction.  When you over complicate your program this can hinder your progress and I would bet more often than not get you less results than having a general direction to head in.  I also say this because for the non seasoned pro, and even them.  A lot of the program gets changed at least 50% of it during the cycle.

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While I start writing this I am not sure exactly how or where exactly I want to go with it. I have been hit by some very strong words of wisdom, doses of reality from others and myself lately. But even more so lately as I have hit some major milestones in my life or turning of a new leaf. From currently being deployed in the Middle East as I write this, traveling, and seeing the great things life has to offer. The lows from our brothers and sisters dying, as well as other human beings in an act of war against each other.

I got the idea for this article while I was in the gym training the other morning. While I tend to be working an average of 92+ hours a week, I still have to find the time to be in the gym 5-6 days a week for at least an hour. Not only to stay fit and combat ready, but to stay sane. If anyone were to ask me where the best place in the world is to me, it is the gym. The gym is my home, it is where I feel alive and help to keep myself alive. I say to keep myself alive not for the fact of where I am, but we all need to move to stay alive. Nothing I have experienced in my life so far can compare to the lessons I have learned about myself and made me grow more mentally/physically than training. The sweat hitting the ground, the blood from busted hands, feet, and shins all sounds cliché but, literally the blood, sweat, and tears. These are my war wounds, pushing when you feel there is nothing left. Pushing yourself past your limits and the limits of any other warrior you might face on the battle field. Training not only keeps me alive it makes me feel alive. I live to train not only for myself but even more for those who gave the ultimate sacrifice for their family, country, and fellow man. So next time you are feeling lazy and sorry for yourself saying you can’t, look in the mirror and ask “If I died tomorrow, would I have done everything I could to stay alive,” or did you just sit around saying you would do it tomorrow?

Our bodies are a giant living breathing organism, the most complex machine that there ever will be in my opinion. Yet so many people these days feel it is a CHORE to get up and exercise. This should be something that is just natural, natural for us to move our bodies. We were designed to walk, run, jump, crawl, climb, lift, throw, you name it! When we exercise our bodies are healthier and happier which in turn will make our lives happier and more fulfilling. Think of it this way, when you exercise it is sweating your ass of, breaking down your muscles through strength training. You are excreting the old, built up toxins in your body, and rebuilding yourself to be stronger. Making your body a healthier machine and helping you stay alive. I do not want to die an unhappy, short lived life, knowing I could have done more to live happier and more fulfilled. Think of a car that you do not take care of, change the oil, ignore problems or cheaply fix them. When you do not take care of your car it gets worse and eventually will break down. The car is a machine just like your bodies, and we will react the same way when not taken care of properly.

There you go that is my rant, advice, inspirational ass kick. Whatever you want to call it works for me as long as it gets you out there and moving. There are kind of two messages in here, but I wanted to write what was on my mind. Hope you enjoyed the rant.

Dedicated to your success,
Matt Holmes

“Work hard, Play hard,
TRAIN HARDER!!”

Lifting heavy shit has a long line of benefits, period.  If you want to look good naked, have healthy bones and muscle, be stronger, faster, you name it.  The title for this post is one of the greatest things I ever heard with training, I forgot where I originally heard it but it stuck in my head.

This post is going to be with a video, bare with me as its not my best video.  It has been over a year since I even made one, so getting the cobwebs out.  That being said there are some great points within the video, so hurry and check it out!

Leave your comments below on why or why not to lift heavy.

Dedicated to your success,
Matt Holmes

“Work hard, Play hard,
TRAIN HARDER!!”

To many people these days expect to get something for nothing, or a lot for very little.  This is in all aspect of our life and the pursuit of simplicity.  Especially when companies are competing for your business and hard earned money.

This is particularly so within the fitness industry.  A large majority of the public are always looking for the quick fix, that special pill, the next big diet fad, you name it.  The companies and advertisers see this and play into it even more.  I am not saying this as the public being taken advantage of, but shame on us for letting it happen!

Let me be honest with you and tell you what the smoke and mirrors hide.  There is no quick fix, or some magical pill that is going to get you to your goals without hard work.

To reach your goals you must train with intensity, hard work, blood, sweat, and tears.  There is no way around it.  If you want to reach your potential it is going to require intensity with major sweat equity.  We are all capable and have a massive amount of potential, but that is is just potential unless you put in the time and effort required.

When you are just looking for a quick fix, or putting in half the effort.  Guess what kind of results you are going to get?  Results that will be quick to change back to the norm and half ass results.  Your goal needs to be pushing yourself to the breaking point, every rep, set, and extra pound needs to be moved with intensity.   The more sweat equity you put into your training the more it will add up and the better results you will see.  Yes we all have our off days and are not always 100%, those days are just as important as our best days.  Although we may feel beat down and worn out.  Still getting in and giving it all you got, even if all you got that day is 70% of your best day.  You still came with that hard work and gave the 100% of what you had.

You pushing through your off days, plus your best days, plus your intensity, will all pay off in the end I can guarantee that.  Nothing beats determination and straight up hard work.

Set your goals, get your ass out there, start training with intensity, and  I can guarantee that sweat equity will pay off!

Dedicated to your success,
Matt Holmes

“Work hard, play hard,
TRAIN HARDER!!”

Now that is what I call giving 100%!

This was my full body training session last Friday.  I know I am a little late on posting this up for every one but better late than never.  Plus I had to share it as this session was a killer full body work out.

Dynamic warm-up 10mins(this is a must before every session)

A1- Tire Flips 3X5-8
A2- Double KB Clean n Press 3X8-12

B1- Farmer Walk 3X50FT
B2- Overhead Sledge Hammer Slams 3X15/15 (weak side/strong side)

C1- Pull Ups Mixed Grip 3XSubMax
C2- Dips 3XSubMax
C3- Ab Wheel 3X15(down as far as you can go)

Following up with some stretching and foam rolling.

Leave your comments on how you liked it, and any changes you might have added to the work out. Now go kick some ass and lift some heavy weight!

Dedicated to your success,
Matt Holmes

“Work hard, Play hard,
TRAIN HARDER!!”