What About The Chains and Bands?

Unbeknownst to me I've been doing a version of the Westside Training style for some years minus the bands and chains. Basically, I wasn't quite comfortable and really questioned how much of a difference it would make for what I was training for. 

I am a former pro athlete (female).  I sported these results from my chainless and bandless training:

-  An unofficial 4.85 time in the 40

-  30 in vertical

- 265 lb bench press

- Lunged 205 lbs with the bar for 3 reps

So, I didn't feel the need.  But I also wasn't in the know either. However, there are applications. But what about those out there who either don't feel comfortable and/or don't have the means for bands and chains? Can you still make gains? Reach your goals? YES!

I use bands now, but by a way of training reaction in foot speed and athletic movement for particular sports. Not to take a way from dynamic squats and bench, trust me. I don't want Dave Tate and Co. seeking me out. I just didn't use those methods at that time. And now as I have gotten comfortable that is changing somewhat.

So, training for explosiveness, speed, super strength really is possible if you are on the right program to elicit those gains. All depends what you're training for...And while you are removed from that aspect in "The Method" take time to study the use of them, the set up and so forth because before long you will include them in your training if you have the means to do so. And if you don't have those means then utilize the other method of training reaction by using Weighted Jump Squats, hooking bands on a weight belt and run or jump as another means of dynamic resistance and fly!

Mach 3

Bigger Arms!

Everyone wants BIG ARMS! And on many occasions I see the same recipe used to get those big guns...high volume training. People will train their arms to death. Hey it does work, but only for a short time. Then growth comes to a screeching halt. Then what? Where can you possibly go from here?

That's the big question. You can't do more sets and reps. It'll never work. There are some other ways to get the growth and a major switch would be to eat more, of course, and train heavier. If you repeatedly train with a high set and a high rep volume routine you're not training heavy. There is no way.

Now there are different protocols for beginners, intermediates and advanced lifters. And a shout out to beginners - you need not to jump to the advanced section because you need to go through the training maturation cycle.

The beginner should and can train arms 3 times a week, but with a lower volume still. Intermediate and advanced lifters need to lean towards a 3-4 set volume as well, but 2 times a week. The key component to go with this is progressive loading. Lifting heavier with keeping the form solid and going for it.

It will force results because it's change and it will elicit a response.

One of my most used exercises to date is the barbell bicep curl. It's the mother of all exercises for bigger arms in my opinion along with close grip bench for the triceps. DB curls are also nice and wide grip barbell skull crushers.  I don't like to do much with isolation work, but that is one exercise I see results with. There are other big exercises to do, but these are my favs.  And like other methods of training I like to end with a 'finisher' to get that blood burn in my final exercise!

Give it a shot - you will like what the mirror reveals!

Train with Intensity!

Mach 3

The Prowler

Most people haven't heard of the prowler. Only those who are serious about getting in shape fast, getting stronger, and is willing to work will ever know what it is. We have been using it at Mach 3 Elite Training Systems with some of our clients and all of our athletes for some time.

This is what I have noticed using it in my own training...Specifically I have gained strength in my squat and dead lift and I have seen a steady progression in the weight I am able to push with the prowler.  It is a tremendous anaerobic workout and has the most intense burn ever. 

It is seriously a great leg and full body workout no doubt. You can vary the weight and distanced traveled depending on your training cycle. My first workout with it I thought "my legs are toast for days." Shockingly, they weren't sore all that much. It does depend on your conditioning level of course and I also noticed that the Prowler sprints are more of a concentric contraction rather than any eccentric contraction. Which limits that soreness. This is a recipe for a great workout that has a positive tendency towards recovery, too. 

Once again, with all that said, you get in shape fast, build strength and definitely challenges your mental toughness! 

Get your butt in gear!

Mach 3