Archive for November, 2010

Who am I…?

Posted: November 29, 2010 in Uncategorized
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This is a question of the ages…

Today,  I want to try and simplify it and give you one answer…

When you, or someone else, asks “who are you?” I want you to answer them and yourself with four simple words:

I am a CHAMPION!

Watch this and let it sink in:

“Defeat, retreat, those are not in my words.” Powerful….

Strong beliefs in yourself and in your abilities is what will help you succeed, to pick yourself up when you fall, to never stop moving forward, to never doubt and to never quit!

Ignore the sappy music…but let the words connect:

“Success is failure turned inside out.” LOVE IT!

Think to yourself, what would a Champion do?

To become a Champion takes hard work. You must never quit, you must keep pushing ahead, stay on track, and keep a strong belief in yourself.

We all have bumps along the road, but you can not let these deter you from living up to your potential….from becoming a Champion.

Underneath it all, We are all Champions…for some it just takes a closer look within, extra hard work, and gut busting commitment in the face of failure when quitting would be the easiest thing to do.

Successful people do what unsuccessful people don’t like doing.

I decided to write this post because it often needs reminding….just as much for myself.

We all have goals, whether it’s losing weight, gaining muscle or whatever the case may be, but we all experience moments of weakness and failure. It’s at these times that true champions are born! A champion will get back up, push harder, and never ever quit!

Jordan was a champion…but he put in hours of hard work. Stories of him dribbling a basket ball to and from school, spending hours making free throws etc have been often documented.

Arnold was a champion…I remember a classic story about how his legs and calves were at one point a week area for him. Which is why in many early photographs, he was predominantly pictured from the waist up. So, he would wear pants that were cut into shorts to “show case” his legs which motivated him to train them harder and make them grow. He was also known to go into the gym and squat for 1 to 2 hours straight….just squats!

Find your weaknesses and make them strong!

Champions are comfortable being uncomfortable...let that one sink in.

There are many champions to draw on. Find one that relates to you, believe in yourself that you are a champion, and get after it. But, remember one thing about becoming a champion….it takes hard work and belief that you can!

Champions look adversity in the face and say (warning, strong language): “F%&K OFF!!!”

I believe in you…but you also have to believe in yourself!

Who are you?

I AM A CHAMPION!!!

Be a CHAMPION!

Straight up and striving to be a champion,

Matt B

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Shut up and Squat!

Posted: November 2, 2010 in Training
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THE number one exercise (maybe tied with deadlifts) is the SQUAT!

Squats are a CHAMPIONS exercise!

Squats are the KING of all exercises!

Squats are a BEASTS reason for being!!!

In case you haven’t caught on yet…squats are “da whol’ bizness” (think Arnold)….and if you’re not doing them..start NOW!

You simply can’t get strong, built-up legs by doing leg extensions!

I’m JACKED up after my squat session yesterday, which is why i’m so pumped to brag about the benefits of squatting!

I won’t get technical this time around, but you need to get down to basics, get a bar on your back and attack squats.

Squats will build pure strength, size, power, and explosiveness. If you want your legs to grow, throw some HEAVY weight on the bar and SQUAT!

DISCLAIMER for my female readers: Don’t think you are omitted from the use of heavy squats! Do not think that your legs will get too big or too muscular. It takes much more than squatting heavy to do that (drugs, hormones, and ample amounts of calories, etc).  Besides, squats will help develop your Kardashian/J-Lo butt! It’s a win-win!

There are a bunch of different rep/set schemes you can use (especially depending on your training experience) but I generally like rep ranges of 5-8 with about 3-4 working sets.

Currently, I’m trying to get my legs to grow again and have been doing reps in the 2-8 range and training them twice per week. Great for beginners, but be sure to take a deload after several weeks of heavy squatting.

The legs are known to respond well to high rep work. Therefore, along with my heavy squatting, I have been throwing in a last set HIGH REP finisher….and these are just pure BRUTAL! I love it! These will rock your legs and will definitely be a good test of strength and will power…you just have to want it!

I wouldn’t do more than 2 high rep sets per session…one is all it takes if you’re doing them right 😉

A couple key points to a strong and safe squat:

Feet outside hip or shoulder width, feet slightly turned out.

Get your eyes fixed on a point straight ahead and avoid the temptation to look up too much and strain your neck.

GRIP the bar TIGHT!

Before lowering the weight, fill your belly with air to create a nice ‘belly of support‘ (Practice without a bar first). Keep the air in the belly until you have gone down and then up. Some pros can maintain the “belly of support” for a couple of reps, but this takes some work…..or you’ll just pass out! Not fun!

Break at the hips first (not the knees) to start the decent.

Attack it…be aggressive…and explode up!


There is so much more to squats than this post addresses. You can incorporate many different types of squats from Zercher squats to Overhead squats and squats with sandbags or kb’s, etc etc. I will get into more on this in another post...time is precious and I want you getting out there and squatting!

My squat workout yesterday:

A couple warmup sets, then;

1×6, 1×4, 1×2, and 1×25!

It was GREAT and I felt STRONG! I am feeling it today and LOVE it…I just know my legs are growing!

Nothing left to say but, Shut up and Squat! 😉

Get after it!

Matt B