Looking to Gain Muscle? Read this now!!!
A very good friend of mine, workmate and my original inspiration when I started training has recently published this: The Skinny Guys Guide To Building Muscle by Pete Stables. I couldn’t recommend this more to anyone looking to gain muscle, skinny or not! He also runs a site http://www.southpawpower.com and has been my go-to-guy when it comes to nutrition as far back as I can remember. For less than the price of a take-out, you will have all the knowledge you need to start packing on lean muscle and gaining strength, what are you still reading this for? click on the link! 🙂
BeHench is Back!
I’m back! Sorry it’s been so long, had so much going on recently and I have been in hospital with a kidney stone – If you’ve had one, then you know how painful it is! If you haven’t, then hopefully you won’t find out 😉
Needless to say, after that setback my strength has taken a drop so I’m currently working back to previous lifts. A bit disappointing and I’ve had to swallow my ego and try to forget what I ‘could’ lift, and focus on just getting strong as I did before.
You will also notice a few changes around the site over the next few weeks as I haven’t taken the time to update in ages! I will also be looking to get ‘Hench – A Straightforward Guide To Size And Strength’ published and out there ASAP. This has taken a back seat for far too long. Watch this space for further details…
Hench Training ebook update
Well, back in August I thought I’d finished it. Since then however, after several of my peers and friends have read it and given feedback, I’ve written a whole new section on the main lifts and added some important technique guidelines. I’ve also been trying out some ideas for a cover design alongside this. Unfortunately the book had to take a back seat due to many other things going on, but I’m pleased to say it has now been fully updated. I’m currently in the process of adding the all important photo’s to the newly added section and then it truly will be finished and out for editing.
Something different .. ?
When was the last time you tried something different in your workout? A friend and mentor of mine wrote this article for T-nation last year where he suggests using a sandbag to break through plateau’s, improve grip and core strength, stabilise shoulders and as an absolutely killer conditioning tool!
A worthy read for anyone looking to get stronger, I would also recommend his book, hence advertising it on my site! Here Matt not only gives clear and concise instruction and programming, but also how to make your own sandbags at a fraction of the price! For a more specific guide he has also co-written a guide for MMA & combat sports.
To be truly Hench, it is not only about what you can do in the gym, but also how you can apply it to everyday life. What is the use of being big and strong if it’s only in a gym with a barbell/dumbbell? If your walking past someone struggling to lift something and they see this big guy walk past so ask you for help, do you want to be able to just heave it up with apparent ease to demonstrate your Henchness, or try and help, but struggle to hold it? Give a sandbag workout a try and be prepared to ache in places your not used to! You can get Matt’s books here.
On the book subject, ‘hench’ is now completely finished, and I’m now taking steps to get it published. I’ll keep you updated 😉
Thursday 6th September 2012
It’s complete! The ‘Hench’ training ebook is finally finished. The last photo’s were taken today, I have a small amount of editing to do and then I will start the publishing process. Watch this space for progress.
Due to time constraints I had to train early today, it was hard to get going, but still had a pretty good session.
Press 75kg x3x3x4 – jumping up 2.5kg from last week was a killer! I also found out from some of the other members that the different makes of weight plates (York, Olympic, Jungling etc) are slightly different in weight despite being labelled as the same! I guess the old spit and sawdust type gym isn’t always ideal, and when pressing today definitely noticed the difference as bar felt unbalanced so had to swap the plates.
Weighted chins 25kg x7x6 – still struggling to increase weight/reps with these, need to do more frequency work I think.
Weighted dips 15kg x12x10x8x6 – Again will jump up 5kg as felt strong on these
Romanian deadlift 120kg x5x5 – decided to only perform 2 sets of these and the third as conventional deadlift and just keep an eye on my form. I filmed the second set of romanian type to see how my technique is and feel I still need to tighten up.
Deadlift 157.5kg x6 – felt good, I think doing the R.D’s first helps me to get more of a feel of engaging my hamstrings & glutes before the lift.
Weighted decline sit-ups 20kg x10x10x10
Got 2 hours of spin to teach tonight, been a while so I think I’m going to be sore tomorrow!
Will ‘Hench’ be finished? and another article
Well maybe not quite at the end of the month! (today), I have finished all alterations to my ebook now and taken a few photo’s – I am determined to get these done so will take some more tomorrow whilst training and get the rest done within a few days. Then get the publishing part done and it’s out there!
Interestingly after my posts this week on strengthening my abs, JP has posted an article on his site not too long ago with a few his favourite ab strengthening exercises, you can read it here. May well re-visit one or two tomorrow ..
Another shot of the gym!
Ramblings and an article or two ..
So a nice few days off have done me good, been doing a bit of stretching and some foam rolling and got a fair bit of reading done. More importantly, I’ve bought myself a tripod so I can take the pictures necessary to illustrate ‘Hench’ and get it out there! Going to start these this week, so hopefully will meet my own deadline of the end of the month. (hopefully!)
Most of the reading I’ve done has been into Lordosis/Anterior Pelvic Tilt as although I know I don’t have a bad case of it, I definitely lock out my deadlifts with my lower back NOT my hamstrings/glutes and my posture could do with a little work! (as could just about anyones nowadays!) – A great article with regard to this (and Posterior Tilt) is on T-Nation Force Couples I would suggest giving it a read even if you don’t suffer from either!
The great Louie Simmons swears by posterior chain strengthening and with so many records/lifters associated with his name, you’d be stupid not to pay at least a little heed! From now on I will be doing this and some abdominal strengthening every training day. I should hope that within a few weeks I should notice some improvements (especially with my deadlift form).
Going to do some more reading into APT and try and get hold of the Westside Methods again, it’s been a long time since I read it! Also keep up with the stretching and mobility on my rest days – DeFranco’s Agile 8 and Simple 6 are great for me, click on the links to find out more.
Monday 13th August 2012
Been getting some great feedback regarding ‘Hench’ eBook, got a few pointers to address and still need to get those illustrations done! But hoping to have it out there by the end of the month. (Figure if I give myself a date I’m going to push harder to get it finished!)
I got my planned 8 sets of 20 frequency press-ups in today, going to shoot for 6 sets of 23 starting tomorrow. The whole point is to stay as fresh as possible so as not to effect strength training, so I’ll see how they feel. There’s a chapter in my book dedicated to this if your wondering what I’m on about!
There’s a local park just around the corner so I’m thinking about maybe throwing a few ‘ladder’ chin-up sets. Is it inappropriate for a big bald guy to be banging out chin-ups in a kiddies park? (If no-ones around of course!)
Hench training ebook coming soon!
Finally finished writing my training book! It is a comprehensive guide to getting ‘Hench’ – In it I’ve detailed how I put the program together, why it works, nutritional guidelines, how to make it personalised to your own goals, exercise instruction and an FAQ section which should cover all bases. I’m just in the final stages of proof reading with several trainers/coaches I’ve known over the years – Then I just need to add photo’s of exercises (need to get these taken ASAP!) and then it’ll be out there. Watch this space!