Glenn06:48PM on March 02, 2009

Especially in this hyper-connected era, I think the importance of having that sort of "bonding experience with your inner-self" extends well beyond the realm of physical training. I really enjoyed your book because it promotes not just a kick-ass routine, but also actual lifestyle changes aimed at the young male demographic to which I belong. I'm happy to see that you are continuing to encourage such habits -- keep it up.

Billy09:26PM on March 02, 2009

Interesting post Nate...love the blog!
Great pic too....looks like you've put on some size? How much are you clocking in at now?
My question is regarding putting on size/mass on my legs. In your pic your legs look stacked and with good definition. My legs just seem to struggle to grow yet are "relatively" strong. Now you also talk about putting the back squat in the back seat (haha) and i'm left to wonder what the best routine would be to put on some noticeable size. For a couple months now i've incorporated back squats because of how good they are for you....but now i'm not so sure with your latest post?!
My current routine has me doing back squats for 3 sets of 5-8reps and pistol squats once per week with another separate workout of 2 sets 6-10 reps of bulgarian split squats once per week.
I'm a slim build by nature...on the ectomorph side of things...5.10 and 168lbs.
Any thoughts, tips, advice, or suggestions would be hugely appreciated!
Keep up the great blog. Thanks bro,
Billy

J.C. Unitas06:29AM on March 03, 2009

To pimp out my workouts I make a kick-ass playlist that has songs staggered so that during the thick of my workout something comes on that is so inspiring that I feel the need to go kill more squats, deads, DB bench whatever. When racking and re-racking I will do sets of highpulls with the plates, and I make the rule whenever I walk by a pull-up bar do 10 BW pull-ups. I recently read big-wave surfer Laird Hamilton's book, Force of Nature. One thing I took away was the power of going barefoot and Yoga. Laird's reason for going barefoot is that the Earth is always charged with mass amounts of energy; somewhere it is being struck by millions of volts of electricity through lightening (along with the power of the ocean, volcanos etc.) going barefoot keeps that energy flowing through you and to quote Laird, "I want that energy flowing through me, I want to feel the earth." To me that was pretty awesome... At the end of my workout instead of doing abs (or in addition to) I will have my Surge and do 30 minutes of solid yoga poses forcing my body to stabilize, breathe and center. This is usually the hardest part of my workout requiring a tremendous amount of focus and breathing control.

Adam09:37AM on March 03, 2009

I'm wrapping up Fall Session Phase One this week, and I have to say I totally agree with you on the front squats. They demolish your lower half. My genetics have given me a pretty wicked lumbar hyperlordosis, with coupled with an anterior pelvic tilt... makes traditional squats a pain in the back... literally :) I'm now going to support front squats to my friends and patients... so thanks for that.

How do I pimp my workouts? I work out by myself, so I just listen to music and always try to stay focused and intense. I'm friendly to others, but for about 20 seconds pre-set, it's all about finding that zone. Everything else is toned out, it's time to do the job, go to battle, and kill some weights.

Oh, and cheers to stretching and mobility drills. What good is a Corvette if the wheels can't turn?

You guys ever see Grandma's Boy? "I am not a robot" hahha

David11:40AM on March 03, 2009

Anybody have any recommendations on how to pimp your forearms?

As for pimping my workouts, I think about fat people and how I don't want to ever look like that. It keeps me going. Especially during walking lunges.

@Adam-Grandma's boy was hilarious. I'm thinking about getting metal legs. It's a risky operation, but it'll be worth it.

Brian07:02PM on March 03, 2009

Training alone is the only way. People at the gym are scared of me and thats the way it should be...stay away. Not to say that I am not a friendly guy by nature, shit I'm a therapist formally, trainer by certification, discipline and experience. When I am training, its business, not anyone else's but my own. Focus, discipline, strength.

Blake07:54AM on March 04, 2009

Pimpering your forearms: Farmer Carries, or try Snatch Grip Dead Lifts. These will also pimp your posterior chain!

My favorites include, but are not limited to, handstands, hanging pikes, one arm squats (with the KB or dumbbells) Snatch Squats, and turkish get ups. I also love a good power or hang clean. That shit exites me.

I agree that training alone produces better results than training with other distractions around; providing that you are mentally tough enough to crush yourself. Bottom line: Doing the big ground based movements with progressively heavier weights is the ticket to getting lean and strong.

Sean03:22PM on March 04, 2009

To pimperize your bench press, you can do plyometric push-ups after to make and explosive exercise after a strength oriented one. I saw GSP doin those in a workout video and I've been doin 'em a while too.

Konstantin I05:29PM on March 04, 2009

Damn, Nate, you're pale as hell.

As far as workout-pimping, it doesn't hurt to go low-tech every one in a while. Carrying logs, throwing big-ass rocks, and climbing everything that doesn't break under your weight can be a much-needed breath of fresh air, both literally and figuratively.

Brandon06:44AM on March 05, 2009

Great post Nate...
I just finished the Built for Show program. Didn't think it was enough at first, but let me tell you I was 210lbs to start and now at a solid 189lbs although still working on the abs. As it started my roommate hung with me for about two months and then you're absolutely right... in the end it was just me. Only my mind and my trusty IPOD making sure every rep of the the intended weight was was met.
So for the solid routine and words of encouragement in your book, I owe you... So should everyone else that, leaving you with a hurd of uncontollable minions to dominate this planet.

Bad ass Nate, keep the good shit coming!

Jonathan11:46AM on March 05, 2009

Okay, I'm not going to be shy to say this because you deserve to hear it: Wow, what a picture! I think that you look fantastic. Hopefully you're happy with the physique that you've created thus far.

I hope to look like that some day. Maybe with BFS, I may start to look like that. As of next week, I'll finish the first phase of the Fall session. And, then I will take a week off as I'm going to China for my March Break holidays. Once I return home, I'll start the second phase of the Fall session.

I laughed at the name of the picture, "Wall panelling rocks.", because my parents, who used to flip homes during my childhood, detested wall panelling. They always got destroyed or at least painted white.

Casey Becker02:44PM on March 07, 2009

Nate,

Great post man. First, you look great. The thing that popped out at me first was your legs. They look awesome! (Help me with my calves)!

Anyway, this article came at quite a coincidental time for me personally. I've set out alone, not necessarily by choice, I must admit, but it's been great. There is a new level of discipline that seems to come into play. (Guys, you'll learn a lot about your self). Sense you, myself and Nate (this is a different Nate everyone) have not been training together there have been a few that have seen the way we train and have wanted a 'taste'. I've given chances, but no one is reliable. Enough is enough.

I went out about two or three weeks ago and got myself a stop watch and a jump rope. (More tools for the toolbox). My rest periods are right where they should be. The difference in the exercises is awesome, and I too feel great. Next to come is to stick my head in some earphones and truly be in my own world. I do not consider myself arrogant or cocky by any means, but when I'm training, LEAVE ME THE FUCK ALONE! I'm there for a purpose and it's not to chat with you! All of us guys that are serious about what we do can relate to this, and we all know the guys that go to the gym and treat it like some women treat their salon. Once again, for me, it's not gossip hour!

Nate, as you know, at a weight of 185, I recently dead lifted a fair amount. Much thanks to your help and guidance. Bottom line though, like you mentioned in your article here, I was alone. No one to yell at me, no one to hold me accountable, just me and the iron. It was a great accomplishment for myself. I'm still stoked about it today. I like where I'm at, but there is always room for improvement. I'm looking forward to see where I am in a few months. Don't get me wrong though, I still very much look forward to training with you and the rest of 'Team Cobra' when we all get the chance! Thanks for the great stuff buddy! Guys, heed Nate's advice. You won't be sorry.

See you this weekend pal.

Casey

Simon02:36PM on March 08, 2009

Here's a workout that literally made me puke the first time I did it. I throw it in once a month to shake things up a bit. Great cardio as well, beats the hell out of treadmill stuff that I so despise.

http://www.thebodygenesis.com/james-madison-university-300-workout/

Anyone who tries it, I would love to know your time. Took me 42 min first time. Try not to die.

Nate, love the blog, just spend 3 hours reading all the post. Good stuff man.


Simon

Rafael01:04PM on July 28, 2009

I fell pain in my back (T5/8) wem i do front squat, what you suggest?

Nate04:05PM on July 28, 2009

Hey Rafael,

Try switching to single leg movements like bulgarian split squats and lunges for a while to de-load your spine. Make sure to hold dumbbells at your sides.

-Nate

Rafael08:34AM on July 29, 2009

Thanks Nate.

I do bulgarian, back squat , lunges etc.. But only in front squat i feel pain in my thoracic spine.

I think i have neural problem , i do mobility exercices lik zhealth , mike robertson and others. But when i do ONLY front squat i feel discomfort.

it sucks because in front squat i really feel my quads working

you have others suggestions?

Chris G10:09PM on November 04, 2009

Nice article!