In this tough variation, I show how to quickly transition between loaded, unloaded, and assisted dips as fatigue sets in. This is a great way to build massive metabolic stress (and muscle mass) and keep the reps going as you start to get deep into a set. (MORE ON TRICEP MASS)

I like to precede this type of higher volume supplemental work with a heavy mass builder like close-grip bench press or even loaded push-ups with a narrow neutral grip (on dumbbells).

Using the Cable Stack

We used a dip belt attached to a cable stack setup "behind" the dip bar. I love this setup because the tension is constant and pulling in a straight line behind the athlete. This allows them to lean forward "into" the tension and perform very steady and consistent repetitions.

The weight doesn't move around and the line of tension is not "straight down" as in the typical 'hanging weights from the belt' setup.

Rest Periods

To keep the tension and stress on, rest as short as possible between transitions and focus on quality repetitions during your all out sets.

Here is the dropset:

1A] Dips with Cable Stack, 5 sets x 8-12 reps
1B] Dips with Bodyweight, 5 sets x AMRAP
1C] Dips with Band Assistance, 5 sets x AMRAP

One of the biggest misconceptions and myths about using heavy chains in training is that they are only reserved for powerlifting. While it is true that using chains and bands for accommodating resistance has many benefits (see the Strength System, Special Strength, and the Chaos Manual) for developing strength, speed, and power, they can provide a very unique training stimulus for higher volume bodybuilding (isolation and integrative) workouts.

Quick Overview

Simply attach multiple chains to a "D" handle with a carabiner and you'll have a weight that progressively loads a range of motion, similarly to how chains work to "mimic" an athlete's natural strength curve and adjust to their leverage through a movement pattern.

This basically means as an athlete's leverage improves, more chain weight is progressively added to the lift (bench press lockout) and when the athlete's leverage is poor (off their chest), more chain is piled onto the floor.

Other Amazing Uses

Chains provide dynamic stabilization (Chaos Manual, 2004) (Extreme, 2012) and agitation to lifts to develop enhanced stability for the engaged joint systems.

Awesome Chain Exercises for You to Try

Chain curls, chain bench, chain farmers walks, chain overhead walks, chain curl to press, chain shoulder press, chain tricep extensions, chain posterior flyes, chain hamstring marches, chain laterals, chain overhead sit-ups, chain wide-grip upright rows, RNT push-ups (chains on lower back), chain push-ups, chain zercher squats, chain belt squats, and many more...

Here is the circuit in the video:

1A] Chain Curls, 4 sets x 10-12 reps
1B] Decline Chain Tricep Extensions, 4 sets x 10-12 reps

A great way to build muscle mass and get a lot done in a short amount of time is incorporating supersets and giant sets into your programming. In the video below, you'll see a highly effective push pull combo that builds your overall pressing strength while developing balanced musculature surrounding AND supporting the shoulder girdle.

Deeper into the Details

There are three quick things I wanted to point out about the circuit to show you some details behind the flow.

First off, notice the angle of the bench. If you or your clients have beat up shoulders, changing the angle slightly can make a world of difference in their ability to move heavier weights and NOT be in pain. We use this same technique to change the angle slightly for flat bench pressing. (HERE | Schwarzenegger.com)

Next, the pull overs are done on a decline bench, not lying cross-ways on a flat bench. The goal was to keep the working musculature on tension the entire sets and get as much out of every rep as possible.

Finally, the reason why pull overs are a perfect complement to the press is because every pull over rep helps create better range of motion for every rep of the press. What I mean is that if you are smart and use your breath to drive a better (down) rib position for every pull over, you'll be dynamically stretching and improving the elasticity of the lats and triceps - WHILE maintaining a neutral torso. This is a recipe for better posture, stronger pressing, and better range of motion at the shoulder.

Here is the circuit in the video:

1A] Seated DB Military Press, 4-5 sets x 10 reps
1B] Decline DB Pull Overs, 4-5 sets x 10 reps
1C] Decline DB "Y" Pull Overs, 4-5 sets x 10 reps

The Critical Setup Factor

As you can see in both pics above, there is a difference in knee placement on the pad. This simple setup variation will completely change the intensity of the exercise.

When the knee is on the pad - at approximately up 1/3 to 1/2 way on the back of the pad - the fulcrum is at the knee and the moment arm is the longest. Meaning the weight of the athlete's entire torso, from the knee to the top of their head, is acting at the knee. This is the hardest and most intense setup.

If you move the foot plate back (as in the 2nd picture), and allow the knees to drop behind the pad when the athlete flexes their hamstrings and fires their glutes, the advantage changes. The start of the movement actually assists the athlete in flexing the knee and shortening the distance between the hamstrings and calves. The 2nd setup, while still powerfully engaging the calves, hamstrings, and glutes, is much easier.

Why is This Important?

Knowing the difference in how you setup on the GHR and why this changes the intensity of the movement, you can setup a simple dropset that blast the hamstrings if your goal is strength AND muscle mass.

1A] GHR (Position 1): 3-4 sets x 3-5 reps
1B] GHR (Position 2): 3-4 sets x AMRAP

To add even more of a regression / progression continuum, the following step-wise competency can be added to your coaches exercise database. Work from the center up and down depending on how your athlete presents ON THAT TRAINING DAY!

GHR with Explosive Back Raise (Position 2)
GHR with Band-Assistance (Position 2)
GHR (Position 2)
BASELINE: GHR (Position 1)
GHR with Slow Eccentrics (Position 1)
GHR with Elevation (Position 1)
GHR with Weight (Position 1)
GHR with Band-Resistance (Position 1)

In the video you'll see the final two pieces to a 3 exercise circuit blasting the hamstrings and quads - in order to get stronger and build more muscle mass. When training athletes, the end goal is performance and with other clients, they simply want to look better, feel better, and get stronger with the barbell lifts.

The circuit started with GHR raises (with the knees on the pad) to fire up the hamstrings, then moved into STEALTH LUNGES.

Stealth lunges are performed like typical forward walking lunges with a MAJOR change. The athlete will stay low and imagine themselves walking under a string that is directly over their head - without them hitting the string. So for the entire length of the set, they will never come up to lockout and their muscles will never come OFF tension. These are similar to duck walks but aren't performed from a deep squat position.

Finally, the circuit is finished with 10 super slow squats where both the both the concentric / raising and eccentric / lowering phases of the rep are done with a very slow tempo - shoot for 3-5 seconds on both.

This circuit was done 4 times during this workout.

1A] GHR (Knees on Pad): 3-4 sets x 3-5 reps
1B] Stealth Lunges, 3-4 sets x 30-40 yards
1C] Super Slow Squats, 3-4 sets x 10 reps

Here is the belt squat setup we've used over the years in order to deload the spine and traction the hips. It gives your athletes a break from barbell squat variations and still allows them to get stronger.

Important Setup Instructions

First thing you want to notice is that the barbell is in the inside of the rack, not on the outside. This is an important point to note as you don't want to pull the bar out of the j-hooks. You want the bar to be jammed into the inside of the rack so you can pull on it without something bad happening.

Secondly, in this setup, we used two benches to stand on. I would prefer two boxes of equal height, but all we had on this day were benches. Boxes give you stability and control for the heavier sets. If you have a smaller box to use as a step up onto the higher boxes, that's even better.

Next, for loading, we used chains. I love using chains because they have a nice feel and provide a little instability that needs to be overcome and control. An even better loading strategy is using the low pulley on a cable stack. This gives a smooth repetition and can really help you dig into a higher volume set. We've also used kettlebells hanging from chains which is the most cumbersome setup and should be your last resort.

As always, the technique should be 123: 1. Chest up, 2. Hips Back, 3. Knees Out.

And ensure that the knees 'self-select' and track over the feet. Look for butt wink and only allow the athlete to move through a range of motion (ROM) where they can control their torso (position) and pelvic position (APT<=>Neutral<=>PPT).

Equipment Needed

In the video I used an actual belt squat belt, but a dip belt will be fine. You can load the exercies with chains, kb's, db's, cable stack, or elastic bands anchored to dumbbells on the floor. Finally, we used two benches, but I would prefer two actual boxes to stand on for more stability and support.

A post shared by James Smith (@smittydiesel) on Mar 21, 2017 at 7:30am PDT

I've written many articles over the years about mastering the fundamental movement pattern - hinge (with neutral posture) - and I've found there are endless reasons new clients and athletes can't seem to load into a hinging pattern correctly. So, in the following article, I will show you how to hip hinge and the steps you need to master the hip hinge.

This is part 2 in an instructional series on how to learn and develop the hip hinge. Part 1 can be found HERE

Now, let's be clear. I always have a caveat of 'neutral posture" or "neutral spine" when we talk about teaching the hinge because our ultimate goal is to load the pattern. When loaded, the spine should be kept neutral. But, it is just as critical to incorporate 'unloaded' global spinal flexion, extension, and lateral flexion into your better movement quality drills to maintain your potential movement reserve and aid in longevity.

So, with that being said, we are going to go through a few of the common issues we see with teaching the hinge in the next several posts to give you some things to lookout for when you are teaching a proper loaded hinge. In our tutorial example, we'll use a Romanian deadlift or RDL. (Landmine RDL's can be a powerful teaching tool as used as a regression for barbell RDL's)

Some Key Technique Points to Notice

Cue #1: The range of motion (ROM) is dictated by the athlete's ability to maintain neutral and they 'sit back' into the hinge. Do not allow the athlete to move through a range of motion they can't control the movement OR control their ability to brace and maintain a straight back.

Cue #2: The hinge is initiated NOT by 'bending over' but by driving the hips backward while maintaining a slight bend in your knees.

Cue #3: The bar should maintain it's close proximity to the athlete's legs AT ALL TIMES because the athlete is actively pulling the bar (or other implement) into their body as the bar slides down the legs. This is done by maintaining tension in the lats and bracing appropriately (and with the right intensity) throughout each repetition. (Video HERE)

Cue #4: When performing heavy reps (greater than 70% + of 1RM), each repetition should be treated as it's own set. This means 8 repetitions is actually treated as eight singles. Which also means that each rep has its own breathing, bracing, and tension strategies.

How to Fix Bad Technique

[COMING SOON]

Here is a simple superset incorporating RDL's.

1A] Belt Squat, 4-5 sets x 15-20 reps
1B] Barbell RDL's, 4-5 sets x 8-10 reps

A post shared by James Smith (@smittydiesel) on Mar 23, 2017 at 6:07am PDT

Here is an incredibly easy way to get more push-up volume into your programs for your large groups. It utilizes an elastic band and a flat bench that is turned upside down. We always incorporate lots of push-ups into the program because they form one of our fundamental movement patterns in our CPPS curriculum.

It is important from a "grooving" and patterning perspective to slowly introduce more volume for repetitive patterns - in this case horizontal pushing - for young athletes and clients with a low training age before progression can occur.

The problem is when they are new (and weak) to strength training they are neurologically inefficient and the muscle action for the pattern is expressed according to their ability to sequence the engaged muscle groups efficiently - while trying to brace, breathe, stabilize, control the pattern, etc.

This can take some time in the gym and consistency until they are able to perform the movement well. As they are developing and improving, band-assistance can be added to "assist" younger athletes with performing the pattern correctly, even as fatigue sets in.

The Setup

A flat bench is turned upside down and an elastic band is double stretched (over and back) across the base supports. The athlete will perform as many bodyweight push-ups as possible (with good form) and then immediately drop into the band-assisted push-ups for as many good reps (AMRAP) as possible. I love this dropset immediately after heavy barbell bench press or dumbbell bench press.

Here is the circuit in the video:

1A] Seated Rows, 4-5 sets x 10 reps
1B] Push-ups (weighted if possible), 4-5 sets x 10 reps
1C] Band-Assisted Push-ups, 4-5 sets x AMRAP

You are pretty lucky if your gym has band pegs on your power rack. And, you'd be more likely to start a rock band with a Sasquatch then find band pegs on your bench.

But, if you are trying to get more explosive, improve your reactive strength potential and rate of force development (RFD), you can use this simple band setup at a commercial gym for your squats and bench press.

So, what do you do if you want to do some band-resisted speed work?

As an important side note on longevity for older athletes, band-resistance can be 'more comfortable' than straight weight for some pulling and pushing exercises due to the reactivity and "elastic feel" of the movement.

With static straight weight, there is a zero potential to overcome at the transition (isometric | amortization) between the eccentric and concentric phases of a rep that can be hard on beat up elbows and shoulders - so adding a little "spring" to the movement can be a game-changer for your higher volume supplemental or accessory work if the goal is to build muscle.

Setting up the Bands

In this quick and easy setup (we used Savage micro bands), you will anchor each end of the band around the handle of a dumbbell and place the dumbbell on the floor. Then, take the loop of the band and put it through the hole of a 45lb plate and lay the plate on top of the dumbbell. You might need to put more plates on top of the setup depending on the tension (of the band and distance from the bar) you're using for the exercise.

Finally, you will grab the band loop and place it around the end of the barbell. This setup works for a squat setup, bench setup, military press setup, and a lot of other exercise variations. You can get really creative.

Another Important Note

When setting up the location for the band anchor, make sure it will not pull you out of your groove when your squatting or bench pressing. This means it is not placed directly below j-hooks. It should be slightly back so that it is directly below the bar when you walk out your squat or pull the bar out of the rack over your chest when benching.

I love training back and incorporate some form of back training into every single workout. Having a strong back is critical to stabilizing for all of the big lifts and also for optimizing shoulder health (mobility and stability of the shoulder blades) and mechanics of the shoulder. In the following video, I will show you a muscle building back superset that we used in last night's training session.

A comprehensive program developing the back should include everything from heavy pull-ups, rows, and deadlift variations to multi-angle flye variations including posterior flyes, "Y" flyes, skiers, and prone presses. (see Diesel MASS)

Critical Exercise Technique Points
When performing the cable pull overs, I want you to really focus on stretching at the top of the movement and allowing the weight to pull your arms straight. This helps stretch your lats and actually creates a little spring back down as you go into the next rep.

With the straight arm pull down, really think about "squeezing your armpits" to focus on where you want the contraction to be coming from. Keep your chest 'proud' and arms straight and only pull down to the point where the bar is perpendicular to the floor.

Muscle Building Back Superset
1A) Incline Cable Pull Overs, 4-5 sets x 15-20 reps
1B) Incline Straight Arm Pull Downs, 4-5 sets x 15-20 reps

Building your pressing strength (for the bench press and military press) and an impressive sets of arms really depends on the work you put in on building mass for your triceps. One very effective mass builder for the triceps and chest are dips.

In the following video I show you how to simply and quickly transition between loaded => unloaded => assisted dips during a recent upper body workout to get more volume in during the set.

Even though I love dips with chains due to the deload at the bottom of the movement (sparing the shoulder), you don't need any fancy equipment to get the job done. In the video, I use a cable stack that is setup "behind" the dip stand which really improves your ability to "lean into" the dip and target the chest to a greater extent.

Important Note for Athletes
I never program dips in for younger athletes or clients with previous shoulder issues due to the stress and strain on the shoulders. Safer training means like push-ups, close-grip bench press, dumbbell floor press, and crush-grip dumbbell bench variations should be used.

Here is the Dips Dropset
1A) Dips with Cable Stack, AMRAP
1B) Bodyweight Dips, AMRAP
1C) Dips with Band Assistance, AMRAP

Here is a killer upper back hack to keep your shoulders healthy AND light you up! I can't over stress the importance of training some aspect of back in every single workout. Posterior flyes to scarecrow press will engage the upper back dynamically and statically during each repetition creating a longer duration of time under tension - an important requirement of building more muscle mass (and keeping your shoulders healthy and strong).

This particular exercise was part of a more comprehensive upper body warm-up (posted in the Insider) that included Cubans, overhead shrugs, the best pec stretch ever, and some other back and shoulder specific activation exercises.

As a side note, it is important to understand that consistently training the back comes with a critical caveat. Training is stress to the body and this stress has a "protective" response that promotes restriction in the soft-tissues during recovery. With this in mind, to ensure movement quality and to maintain range of motion, tempering of the back, lats, and the posterior delts, along with various tractioning and static stretching protocols, should always be incorporated as part of your comprehensive strength training strategies.

The 3rd Annual SB911 Transformation Contest is back and it's bigger than EVER! Every single year the transformation contest grows and we can't believe how many lifters, coaches, and trainers take the challenge to change their lives, improve their health, and get into the best shape they've ever been in year after year!

The program used to be only reserved for members of our exclusive DeFranco Insider community but it is now available to YOU - and you could be getting paid to train and get into shape!

Important Contest Details

Contest Duration: 6/5/17 - 9/3/2017 (12am EST midnight deadline)

How to Enter:
1. Purchase the SB911 program - Click HERE

2. Send your front, side, and back "BEFORE" pics to helpdesk [at] dieselsc [dot] com between 6/5/17 and 6/11/17. For the email, use SUBJECT LINE, "SB911 Transformation Contest Before Pics - YOUR NAME"

Important Note about taking your BEFORE and AFTER pictures - Make sure your photos as clear as possible. Take the pictures with a HIGH-RES camera and in GOOD LIGHTING. Some previous transformations were amazing and could have been the grand prize winner, but lost due to the fact they were "shitty photos."

3. Train like a mad man and dial in your nutrition for the 11-week SB911 program.

4. Send your front, side, and back "AFTER" pics to helpdesk [at] dieselsc [dot] com before September 3, 2017 (at 12am EST midnight). For the email, use SUBJECT LINE, "SB911 Transformation Contest After Pics - YOUR NAME" - Again, please make sure you use a good resolution camera and good lighting for your AFTER pictures.

5. Submit your SB911 Transformation Contest Essay (see SB911 essay details at the bottom of this article) before September 3, 2017 (at 12am EST midnight). This MUST be included in the email with your SB911 "After" pics - see #4 above.

6. Follow other contestants, ask questions, and post your progress pics throughout your journey by using the hashtag #SB911 on all social media!

7. Time to get to work!

The Program That Really Works!

Find out why thousands of lifters, coaches, and trainers from all over the world have been using SB911 for over 3 years now to achieve unbelievable results in the gym. Building more muscle, getting stronger, and having a program that YOU help to design (Choose Your Own Adventure by picking your favorite exercises!) are exactly the reasons why the Strong Bastard 911 program is unlike any program you have ever tried.

See what Jared said after he completed his first run of SB911,

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Or what about Billy:

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The Workout You've Been Waiting For!

And now, you can finally get the results in the gym you've been struggling to get with the most effective workouts you've ever done! The SB911 program is simple, easy-to-follow, and PROVEN to work!

The Time is NOW!

The 3rd Annual SB911 Transformation Contest starts on June 5th, 2017 and runs for the next 13 weeks!

All you have to do is grab your copy today, print out the program, take your before pics, and get your butt into the gym!

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If you've been looking for that extra push to get into the best shape of your life and you are done with excuses, this is the perfect opportunity to really make a big change in your physique.

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Check Out These Prizes!

To make the 2017 SB911 Transformation contest bigger than last year, we brought in new sponsors and jacked up the 1st place prize money!

Here are the top prize packages for each category in the transformation contest:

2017 SB911 Transformation Contest - Build Muscle Category
[Skinny Guy / Girl Adding Muscle]
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- Featured on DeFranco's Gym & Diesel Strength Social Media
- More Prizes TBD

2017 SB911 Transformation Contest - Fat Loss Category
[Skinny Guy / Girl Losing Fat and Adding Muscle]
- $1000 prize money
- Custom DeFranco STRONG Fat Gripz
- Featured on DeFranco's Gym & Diesel Strength Social Media
- More Prizes TBD

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[Jacked Guy / Girl Getting More Jacked!]
- $1000 prize money
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* The 2017 SB911 GRAND CHAMPION will receive an additional $500 cash prize.

What Do I Do Next?

To be entered into the SB911 Transformation Contest this year, here are the steps you need to follow:

Step 1: Grab your copy of SB911 now - Click HERE

Step 2: Print out the SB911 Main Manual and SB911 Workout Sheets.

Step 3: Take your front, side, and back BEFORE pics to helpdesk [at] dieselsc [dot] com and send them in before June 11, 2017.

Step 4: Remember Important Dates: Start Date: June 5th, 2017 | End Date: September 3rd, 2017 (12am midnight deadline)

Step 5: Follow other contestants, ask questions or post progress pics throughout your journey by using the hashtag #SB911 on all social media!

Step 6: Get to work!

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FAQ's

FAQ #1: Do I need to purchase SB911 again if I bought it already before the contest started?"
ANSWER: No, you're all set to enter the contest!

FAQ #2: How long are the workouts?
ANSWER: The workouts typically last 1 hr to 1 hr 15 min depending on your pacing and rest periods.

FAQ #3: I've entered the SB911 contest before, can I enter again?
ANSWER: Of course! Let's go!

SB911 Essay Details

Here's a list of questions that would be good to answer in your essay. These aren't mandatory but they will give you some structure when you write your final essay:

- Describe what your workouts and daily routines were like before joining the SB911 contest?
- What type of workouts and programs did you try before SB911 and what were your results?
- Why were the SB911 workouts different and what did you like best about the program?
- How has your training and mindset changed since finishing the SB911 contest?
- Would you recommend the SB911 program to a friend or other lifters?

Here are three critical hacks for a bigger bench press that I recently posted on my Instagram (Follow me HERE).

Spotting for the Bench Press

When you're spotting for the bench press, make sure you slide the bar to the front of the rack. This will ensure the load gets into the optimal bar position for each athlete quicker and doesn't put the athlete or client in a bad position right from the start.

Quick Setup Steps for the Bench Press:
- Have the athlete setup with their eyes directly under the bar.
- Slide the bar to the front of the rack.
- Have the athlete take a huge breath.
- Slide the bar out to their optimal position over their chest.
- Have them reset their air driving their chest up.
- Begin the set.

A post shared by James Smith (@smittydiesel) on Jun 16, 2017 at 7:34am PDT

Hand Position for Spotting

When you're spotting the bar, especially for new lifters, make sure that you always use an alternating grip AND you move your hands out so that you're right inside their hands.

This gives you more control over the bar and ensure that the bar doesn't roll out of your hands. This control is key to safely allowing the athlete to progress to greater strength levels and keeping their technique precise. Whether there is 135lbs on the bar or 315lbs, the setup, technique, tension, and movement should be always be the same.

A post shared by James Smith (@smittydiesel) on Jun 19, 2017 at 11:53am PDT

Let the Weight Settle

After handing the weight off for a bench press, the athlete should let the weight settle before they begin their first rep. This will allow them to get their upper back into "position" - shoulders back and down, chest driven upward, tension through the entire body from the feet up into the traps.

The setup is really the key to stay safe and optimizing your technique. While each rep will be different and no reps are perfect, the goal is to try and make them perfect.

And, with all lifts, the real key to great strength is optimizing your position - and once you achieve the starting position - generating large amounts of full body tension to ensure you don't lose this position throughout the full execution of the lift.

A post shared by James Smith (@smittydiesel) on Jun 20, 2017 at 5:33am PDT

If you love these bench press tips, you are going to love the NEW STRENGTH System.

Here are 3 stretches to make your shoulders feel amazing. I use these stretches throughout every workout and do them as often as I can. It is important to understand the effect of strength training on the soft-tissues of our body and build recovery strategies into your balanced program to overcome the restrictions and "tightness" that comes from a heavy training session.

Continuous application of range of motion and movement techniques will provide great benefits over time. Better movement doesn't happen overnight and must be applied as consistently as you train. Get it in when you can and in between sets is the perfect time to progressively work toward better positions, better range of motion (ROM), and better potential for heavier strength training.

Maintaining better movement and movement quality is an ongoing battle that must become a priority for you, especially if your goal is a lifetime of fitness.

INTRASET Shoulder, Pec, and Lat Stretches
1) Thoracic Extension with Lat / Pec Stretch
2) Shoulder Extension with Squat
3) Brachial Hang

A post shared by James Smith (@smittydiesel) on Jun 14, 2017 at 5:24am PDT

If you love these stretches, check out the AMPED Warm-up System.

When you're trying to build mass fast, the simple strategy is to push the weights you're using, use a variety of exercises with varying rep ranges (modifying volume), and utilize different time under tension (TUT) strategies for extending the training set.

Here is a simple way you can use these techniques (and make a grown man cry) for your lower body workouts. After warming up with some higher volume ramp up sets, we began introducing the main worksets of 5 sets x 5/5/10 for hack squats.

For example, we did:

5 sets
5 sec eccentric (phase) on each rep
5 sec iso-hold (at or slightly below parallel)
10 reps total for the set

Without taking into account the concentric phase, that is a MASSIVE 100 seconds under tension. Add in the drive phase out of the hole and the pause at the top and now we're talking about another 10-20 seconds - or 120 seconds under tension!

This is the perfect scenario for building lots of muscle mass.

Here is one of the main working sets.

A post shared by James Smith (@smittydiesel) on Jun 7, 2017 at 4:24am PDT

And that is just one benefit of training with greater TUT and utilizing eccentric-focused training. How about the isometrics and eccentric-focused tempo modifications? A few benefits include greater joint stability, deceleration strength potential, greater reactive strength potential, increased muscular endurance, and greater work capacity.

Build your squat fast with the STRENGTH System - HERE

The Best Bodybuilding Exercises for Bigger Legs - HERE

Let me show you an insanely effective shoulder rehab exercise that is a twist on an old classic - eccentric-focused cubans rotations.

While this exercise was part of a larger, more comprehensive shoulder warm-up we did before a heavy military press, I wanted to call it out because it is so effective.

Most cuban rotation / cuban press variations focus on the concentric pulling and driving aspect of the initial part of the drill which misses out on the real brilliance. Being able to achieve a full overhead position, decelerate the press, slow the movement down, internally rotate with control, and perform a longer duration set is a testament on your athletes' shoulder integrity and durability.

The movement is perform by dynamically snatching the weight overhead, letting it settle (important also before the movement is initiated), and then eccentrically controlling the reverse cuban press pattern.

This simple change is a game-changer for improving the effectiveness of your shoulder warm-up, bulletproofing the shoulder complex, and preparing for heavier loads.

Of course this drill should be integrated with deep tissue tempering of the lats and pecs and other loaded multi-angle patterns prior to ramping up your worksets.

A post shared by James Smith (@smittydiesel) on Jun 6, 2017 at 3:26am PDT

If you're shoulders are beat up, check out the AMPED Warm-up System

Let me show you an example of smarter upper back work that will light you up! Attacking the back from multiple angles is really the key to strong and healthy shoulders, as well as developing a sick back.

I've been saying, "back is the new chest" for years because of the importance of attacking some aspect of the back - shoulder flexion, extension, horizontal abduction, thoracic extension, flexion, spiral rotation, torso rigidity (anti-movements; dynamic, isolated drills set first and then reinforced with breathing), and other integrated movements - in every single training session.

The problem with most programs is that they aren't balanced. The same attention that is spent under tension with these fixed movement patterns should also be spent on ensuring supple movement and the ability to move freely is not lost. Breathing sequences that utilize breath holds and slow exhales will get you moving in the right direction, and mobility drills, animal movements, crawling, rolling, and soft-tissue tempering work will also be part of the solution.

The only issue is that most finesse drills to "fill in" the back that compliment heavier compound movements - like pull-ups, deadlifts, bent over rows, heavy lat pull downs and rows - miss and important piece of the strength puzzle - tension.

Prone (multi-angle) posterior flye variations and dumbbell rows performed on a flat bench only focus on the upper body. The key phrase is "more tension equals more strength." Pulling in tension from the lower body can IMMEDIATELY give the athlete or client more strength for ANY upper body movement they are performing.

For example, think about the difference between prone db flyes performed on an incline bench vs. posterior db flyes performed while isometrically holding a back raise in a GHR.

Another example would be the following two exercise sequence (done after a heavy press) performed STANDING instead on lying on a bench. This simple lower body engagement feeds forward into more strength for the upper body work.

SMARTER UPPER BACK WORK
1) Heavy DB Military Press, 5 sets x 10 reps
2A) Standing DB Posterior Flyes, 5 sets x 10 reps
2B) Standing DB "Y" Flyes, 5 sets x 10 reps

A post shared by James Smith (@smittydiesel) on Jun 2, 2017 at 4:04am PDT

Don't forget, after you attack the upper back and lats, make sure you're keeping your range of motion (ROM) and the extensibility (and quality) of your muscles open to maintain your posture and function.

A post shared by James Smith (@smittydiesel) on May 21, 2017 at 4:26pm PDT

If you love training with more volume and building muscle fast, check out the Diesel MASS program.

Let me show you the absolute best lat stretch ever! But that is not all, I want to show you a perfect 1-2-3 combo for unlocking the shoulders, improving the movement of the upper back, and facilitating better upper body posture.

Use the following 3 drills in a progressive sequence and add them to your current warm-up routine.

1. THE BEST LAT STRETCH!

When performing this lat stretch on a power cage, work from each arm to the double arm stretch slowly. Use a long and deliberate exhale to drive in deeper positions for the stretch.

2. THE BEST SOFT-TISSUE MASSAGE FOR LATS!

This is a MUST-TRY SMR technique for the lats and pec! Setup a barbell in the rack and anchor the far side with some weight. You'll want to take the arm on the target side up over your head to put the soft-tissue on stretch.

Now lean into the collar end of the barbell and roll down the entire side of your body from the tricep to the lower lat as you put your body in a "C" position to maintain an active stretch on the lateral line.

After each side is done, get on the pec by laying over the barbell with the collar angled across the meat of the pec. Roll slowly from the mid-pec across to where the pec attached at the shoulder. Take a deep breath and let the bar get deep into the muscle.

I then used pullups after the shoulder / lat reset to ensure that I was strengthening the full range of motion.

A post shared by James Smith (@smittydiesel) on May 21, 2017 at 4:26pm PDT

3. THE BEST BANDED POSTURE CORRECTER!

Finally, using a cross-banded setup, you can feed forward into poor kyphotic posture. This reactive neuromuscular training (RNT) technique pulls you into the compensation so you have to drive yourself back to neutral. This is a great drill I developed years ago and still use it today. Make sure you hit this for a higher volume sets and emphasize the lockout with a 1-2 second isometric pause.

If you want to train for a lifetime, move better, AND feel better - check out the AMPED Warm-up System.

Because we just released the new Ageless Athlete program, I wanted to readdress Steve Maxwell's Spinal Wave protocol that I first talked about in 2011.

Steve and I did a seminar together back in 2011 and during the downtime, I was asking him about his best low back rehab exercises - and he showed his spinal wave protocol.

It was a combination of a Jefferson curl and a cat / camel sequence - basically adding tension through a segmental step through each vertebrae, building durability in the spinal erectors and mobilizing the spine.

What was interesting was his call out of "dead spots" where people cannot stabilize or initiate appropriate muscular contraction to create (or prevent unwanted) movement at specific joint angles due to previous injuries, immobility issues, or poor movement strategies. As we teach in our CPPS certification, we can begin restructuring and create more deliberate movement with slow eccentrics, isometrics, and super slow movements. (see Special Strength)

Use Maxwell's Spinal Wave protocol as a complement to your current program to bulletproof your back and create more durability (time under tension, deceleration proficiency, muscular endurance, decrease potential of injury) across your entire posterior chain.