Monday, February 13, 2012

Book Excerpt

Hello All, I just wanted to share the introduction from the book that we have coming out soon.It has been a blast writing it it, and we are putting the finishing touches on it right now.

The Bas’ Barbell

Book of



Analysis paralysis.  That’s what is all too common today in training.  With all of the programs out there, the trainees don’t have any idea which program that they should choose,  which program that  they should stick to and make their program. 

We don’t have all the answers, but we do have some knowledge about the training thing. Most of the emails and questions that I get are along the lines of “How do I get big and strong and still look and feel like an athlete?” We aim to give you some options that involve both running and lifting, programs that will cover all of the bases; lifting, agility and conditioning.

This is bare bones, no frills training at its finest.  This is a hybrid program that focuses on getting super strong in the squat, bench and deadlift, and also increase cardiovascular conditioning and muscularity.  There are many ways to program training.  I have been training folks for 20 some years, and there is no question in my mind that the basics work best, no matter what your goals are.  What are the basics?  Squat, benches, deadlifts, cleans, and presses.  What about running and agility?  Freaking run, man!  Change direction, spring, backpedal; run up hills or steps, jump onto boxes, evade, shuffle, and GO!

With this mini-book, Tracy and I want to give you some programming options, but good solid programs that will be easy to follow and will yield gains in strength, size, and conditioning.  Pick one of the programs—the 2-day, 3-day, or 4-day—and stick with it.  Don’t change the percentages or the exercises.  Have confidence in the program and stick it out until the end.  Each program lasts for eight weeks. 

There aren’t a bunch of pictures showing how to perform an exercise correctly.  There are plenty of books that already do that for you.  We are going to assume that you know how to perform the lifts.  If you are not confident in your form, read Purposeful Primitive by Marty Gallagher(everyone should read that book anyway), read Starting Strength by Rippetoe or buy the Starting Strength DVD; find an individual with proficient knowledge of correct technique to help guide you, or search youtube for the basics regarding the lifts.  Our youtube channel—manster74—has the basic lifts done with the form that we recommend. 

Now, let’s train—here is what you need to do:

The Three Commandments of Choosing a Program

1.     Decide what you want

2.     Act on it

3.     Finish

Simple, right? But here is what happens so often- the person chooses a program, gives it a week, decides that it isn’t working and switches, then they choose another program, and try, then quit, then try, then quit,… until we are back to square one. Square one?  Analysis Paralysis.  So, quite honestly, commandment number three is probably the most important one of all. FINISH IT! Give whichever program that you choose, the full eight weeks!

All About Being a Lifer

What's a Lifer? Someone who isn't in to something for just a day, a month, a's for life. Whether its training or your family or your doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.