Strongman Density Training
In my experience, the absolute best way to build physical and mental toughness… WHILE getting stronger, more conditioned and much, much leaner at the same time is with STRONGMAN DENSITY TRAINING.
I was first introduced to the idea of “escalating density” while training with my friend and former strongman coach Tom M.
When I would show up at Tom’s house on Saturday mornings to execute some strongman training I’d ask him, “so, what are going to train today?”
Being an ex college football player with a strength, conditioning, power lifting, bodybuilding background I expected him to say something like, “We’re gonna do legs today.” or “Let’s hit the chest and triceps”.
But the answer was NEVER that simple.
Tom would say, “How bout’ some STONES?”
When Tom said “How bout’ some ______ ?”– it basically meant that we’d spend the next 60-120 minutes training with THAT SINGLE IMPLEMENT ALONE!
My strongman coach was of the mindset that if you wanted to get stronger in a particular “event” or exercise… then just do THAT exercise.
To the exclusion of everything else!
(Taken From My Old Training Journal)
Now that may lead you to ask, wouldn’t this philosophy lead to training plateaus, burnout or boredom?
NO.
Not with the WAY he would make us train, for 2 hours, on that single implement.
If we were gonna train “Stones” for the day, that meant that Tom was going to choose a particular number of reps that we would have to execute in the time that he allowed it.
Basically, he would point to one of the HUGE concrete stones sitting on his front lawn and say… “load that stone for 50 reps, and get it done before two o’clock.”
The he would walk away and do something else.
There I would stand, alone, staring at a 252 pound atlas stone that was so beaten up there were jagged edges and pits covering its surface.
With the scabs on my forearms still healing from the SAME workout performed last week, I would take a deep breath and begin the journey towards 50 reps.
THIS is what made this particular workout far more challenging than the one performed last week, and thus making me stronger and tougher…
THIS week Tom asked me to complete the 50 reps, with the 252 pound stone (same as last week) but instead of demanding I complete all 50 reps by 2:15, he told me to git er done by 2:00!!
He ROBBED me of 15 minutes!
What Tom expected, was that I had improved my “conditioning” since the prior week, so I shouldn’t need as much time to get the same amount of reps.
What I discovered later was that this was called “Escalating Density Training” or EDT.
If you’ve ever followed CrossFit workouts, you have experienced a similar type of training… basically “get X done in Y time, NOW go do it again… but faster!”
Without going into all of the boring science and jargon to describe how incredibly powerful this method of training is… I simply invite you to try it out.
First, if you have any “odd objects” or strongman equipment use it for this experiment. (I find that odd object training and strongman implements work really well here since you don’t want to be thinking about “form” and just want to attack the exercise)
Then, give yourself 20 minutes to complete as many reps of the movement as you can with a weight that you can easily perform about 10 reps with.
Finally, after about 5 – 7 days.. go back and repeat the exercise in the allotted time, but get MORE REPS.
OR get the same amount of reps that you did the week before… just cut about 5 minutes off of your allotted time.
Here’s a program that utilizes strongman density training!
GOOD LUCK and share your experience with us below 
Strength Training
May 12, 2011
4:02 pm
What was your “loading” exercise? Were you lifting the ball up to a table or platform, then letting it roll off and fall? Or were you lifting it up and down? BTW, if I lifted 252, I’d look like the Coyote from the Roadrunner cartoon… SQUASHED!! LOL!!
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leanhybr Reply:
May 12th, 2011 at 4:04 pm
lol.
yea “loading” means placing the stone upon a platform or box.
then you roll it back down to repeat.
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May 12, 2011
4:11 pm
Density workouts are awesome and challenging! the ones Im doing know is tailored to fat loss, cant wait to do some strength routines!
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Darren Reply:
May 12th, 2011 at 4:23 pm
I really want to get into the stones and tire flipping. Do you have the size of offroad tire you can flip around and round about weight. Just wandering because I dont want to get one that is too small and one that is so massive it will take two of us to get over. I will be advertising locally to construction companies to see if they want to get rid of an old tire sitting around.
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Mike Reply:
May 12th, 2011 at 4:39 pm
My gym has a tractor tire that I love flipping – I believe it’s 50″ in diameter and weighs 375#’s. My current record is 21 flips in a minute…. I can attest to the brutality of density training! BTW, Cross-Fit rocks! If you ever want to experience intensity, give Heavy Fran a shot. You can google Amundson FRAN to see that workout, or to see some seriously fit chicks doing some Cross Fit hit up CrossFit Chicks on youtube. Serious stuff…
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May 12, 2011
9:15 pm
Sounds brutal, but what muscle groups do rock-lifting and tire-flipping work?
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Paul Reply:
May 13th, 2011 at 12:11 am
All muscle groups!
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May 13, 2011
12:26 am
“What muscle groups do rock-lifting and tyre flipping work?”… all of them mate! Just do it! legs, back arms, shoulders, chest to a small degree with the tyre.
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May 13, 2011
2:21 pm
This type of training is starting to gain a foothold in more mainstream areas and even in the military under the guise of “Functional Fitness.” The fact that it is less costly to get a large tire (unit motor pool) than any conventional weights makes it much more attractive.
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WayneD Reply:
May 13th, 2011 at 5:09 pm
we did this type of training when I was in the Royal Air Force back in the mid 1980′s with 45 gallon Oil drums , rolling them across diffent floor surfaces for about 100 feet and then loading them onto the back of 3.5 ton trucks (, then about 4 1/2 feet or so off the ground), taking them back off again and rolling them back to the start;
-.
It hurts like hell, but has pretty amazing results if you stick with it, I went from a 38″ chest to a 44 chest then a 48 chest over about 6 months, my waist whent from 28 to 30 ” and I went from 154lbs to 198 lbs, without an ounce of fat on me !
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May 13, 2011
2:21 pm
Intense! even more than I anticipated.
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May 13, 2011
2:22 pm
EDT training is awesome! I hate it but I love it all the same. On the advice of some friends on the LHM forum, I started doing some EDT training with my strongman lifts and WOW! I’m smoked for days!
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May 13, 2011
2:23 pm
HEy elliot, jsut wanted to let you know ive been loving the stuff that youve shared with us, it has helped me a lot in my progress. im 15 years old and play rugby, i had a knee injury last year but have recovered from it. i live in singapore and the gym i go to doesnt have acces to tyres, stones, box jumps, prowlers and other strongman equipment, so i try to make do with what the gym has by using weights to substitute it. I love doing your workouts and i love working out and lifting weights and appreciate all the stuff you’ve done for us to help us BE THE BEST VERSION OF OURSELVES MAN! love that line.
CHEERS ELLIOT! Thank God ive stumbled accross your channel. learnt so much more from you
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May 13, 2011
2:24 pm
Great idea to build strength. I have been looking into doing this with my wrestling team to build strength and conditioning.
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May 13, 2011
2:27 pm
Wanting to get stronger should always be the goal…age 57 and doing this since 14 and still always wanting to get stronger though I am still strong even after 2 shoulder surgeries
butnot quite like in the day 
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May 13, 2011
2:28 pm
Ive been training for about 20 years. I am ex college athlete(baseball) down by you @ Eckerd College . Since following your programs and helpful knowledgable info , i have become the strongest version of me . The workouts are intense , but the structure of my body has become very stable and strong which allows me to perform at a higher level than before. I compete in and amateur baseball league called M.S.B.L. Mens Senior Baseball League and i compete in the 25 older,35 older ,45 older divisions and i am older than that. This form of training has allowed me to play at a level that i would like to perform at, and accomplish many individual accomplishments along the way.I’ve been following you for about a year now, and it has tranformed me. I hope those who read will understand that you have great knowledge in our field and all should join the “Tribe” I too was born and raised on Long Island ! Peace!
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jay l Reply:
May 13th, 2011 at 3:34 pm
Hey Mike! Glad to hear your still going at it with baseball and strength training! I too continue to enjoy the game playing in the MSBL in Orlando! Im 36 now and I plan on playing as long as I can (or my wife allows me!). I have no doubt that I am able to be competative and play without injury is due to my drive and passion to always become a stronger version of MYSELF. I have been following Elliots website for a couple of years and I continue to learn every day. At 36 yrs old I can see the differences in myself versus other people around my age that do not consistantly exercise. Keep on keepin on, and encourage others along the way.
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May 13, 2011
2:30 pm
I don’t know about everyone else but I want power over size. I used to be a fat body standing at 5’7″ and weighing 230lbs and could barely deadlift my own weight. Now, thanks to your e-mails and some help from my beast of a workout partner I weigh 180lbs and lifting a combined weight from dead lift, squat and bench of 1,145 lbs. I need to lift, I need to push the limits of my strength and I love being stronger than the guys in my gym that’s twice my size. Thank you! And keep the e-mails coming.
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May 13, 2011
2:30 pm
Elliot,
You have hit the nail on the head with this one. I started EDT training with sandbags, body weight and kettlebells not to long ago and it made a HUGE difference. Not only did I have great strength gains but I was amazed at how I was doing more work but seemed to not have any DOM. I was so use to 50-60% of my 1 rep max type of strength training that when I read to use 50-60% of my 10 rep max I was a little skeptical. Once I realized it still follows the basic numbers game and as long as my number grew then so did my strength I was sold. Also it will test anyone’s conditioning as well. So once again thanks for introducing people to Escalated Density Training and keep up the good work.
God bless,Good Luck & Go Hard
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May 13, 2011
2:35 pm
I use Tire flipping in the summer off for lads in the rugby squad, gets em aggresive, improves grip strength and is a beast of a workout!! couple that with Sled pull and drag and it weeds out the non hackers from my beloved team
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May 13, 2011
2:36 pm
Hey Elliott, I messaged you on your Facebook page a few days ago, about being a bodybuilder of a few years, now I look stronger than I actually am. I hate that. I need your help, please!!! I train in a basic gym with no specialised equipment just good free weights and barbells. I have a similar natural build to you, massive traps with next to no shrug work, lucky I guess. Would love to get into strongman training… Your videos are very impressive, cheers dude, keep up the great work
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May 13, 2011
2:38 pm
I have to give this a try for a month and check out the difference.
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May 13, 2011
2:43 pm
Thinking of getting some stones and a tire for my house. Where can you purchase such items?
The blog is great guys.
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May 13, 2011
2:54 pm
Definitely interested in being stronger.
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May 13, 2011
2:55 pm
You asked for comments, so here ya go: I could give a shit about “looking strong” – that’s pure vanity. I am interested in *being* stronger. I see the “pretty” dudes with 8% bodyfat doing junk bicep curls, deltoid front raises and other silly bodybuilding exercises with their belts on looking at me out of the corner of their eye while Im pullin 405 up off the floor with nothing but chalk on my hands – and ya know what? They are jealous as hell of my fat ass – and I dig that. I could go on and on but I’ll leave it with pretty, full grown men, with “big guns” grunting and yelling while they are squatting 185, or pullin 225 in their dead are just pathetic. I dont know what they are chasing, but it sure as hell isnt strength. Bodybuilding has ruined functional strength training as far as I can tell; a useless vanity pursuit.
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Roger Reply:
May 13th, 2011 at 3:41 pm
Some people wear belts for back issues not 2 look strong if u never had back issues be thankful but don’t make light of people who do use them
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May 13, 2011
3:14 pm
Always looking to get stronger and love the big tractor tire at my gym. My favorite workout is probably sledgehammering, flipping and box jumping — all with the tire.
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May 13, 2011
3:18 pm
Definitely trying this when I finish my exams and get access to some stones.
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May 13, 2011
3:27 pm
I am 52, out of shape, and want to get into shape. How do I start this kind of training?
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May 13, 2011
3:33 pm
Interesting… Well worth a try.
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May 13, 2011
3:36 pm
THE TRUTH-
I agree with every word you said. Its a shame that many people would rather look the part then actually be the part. Look strong rather than be strong. Look rich rather than have real wealth…( I would rather not look wealthy) You know the saying… “I would rather have the money you can keep the fame” Its not self satisfaction that these people are looking to achieve.
David
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May 13, 2011
3:41 pm
i am a 45 yr old male who has never been a professional athlete,i was a swimmer,mx rider footballer etc and i would always choose strength over looks ..love your bloggs and i am working hard (not in the gym alas)to build my own gym in my garden already trying to find cheap & affordable equipment like the things you have shown ,if i lived near you &could afford you i would be there we may not be local but you are changing my life so stick with it and thanks
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May 13, 2011
3:44 pm
I love this idea- I’ve been doing the Hybrid training now for a month and a half and have gained a lot of strength- I would like to try tire flipping and stones, but I don’t know if I’m quite ready for that. It is certainly something I will work towards. I also have to find enough room in my yard for a giant tire! Anyhow, thanks for the e-mails and the workouts. I’m really enjoying the strength gains and fat loss I’ve seen already!
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May 13, 2011
3:51 pm
I started doing EDT through Charles Staleys posts a couple of years ago. The best thing about it is you are competing against yourself. Yes, I want to get stronger (and have), but I have no desire to be able to deadlift a car or stop a speeding locomotive. I have the rest of my life to “get stronger”. As long as I continue to inch my way up, even if that means sometimes I don’t beat my reps, I am satisfied with my progress. Not much for the “odd object” route, you can get the same results (and it’s easier to track) with basic and Olympic lifts. The MOST important aspect of EDT, in my humble opinion, is KEEPING TRACK so that you know what your progress is (or isn’t). Keep up the good work, maybe the rest of the world will someday come around to this way of thinking.
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May 13, 2011
4:02 pm
EDT sounds great. Gunna try some of this stuff after Phase 2 of LHM. Luckly my old high school has tons of tires of different sizes! Ima go out there and do me some EDT with tire flips! How do you know how much a certain tire weighs?
I also have two 18 wheeler tractor tires that I found laying in the back of a truck stop and also have a 1/2 full beer keg left over from a party a few years ago…i plan to use the tires as sleds and the keg for different strongman stuff…Is it possible to “refill” the keg with water or somethingsomewhere to make it heavier?
Also, if ur a forum tribemember, there is a great EDT workout located in one of the fisrt 5 or 6 levels…ima give that a try too after phase 2
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May 13, 2011
4:04 pm
very cool – I have taken some of these principals and used them in my gym based routines – looking forward to some nicer weather outside so I can flip a tire..never done that before and while kinda scared of going at it..am looking forward to the overall strength.
I have seen my over all strength improve..my weight is stable and I feel more solid but in a good way!
Cheers
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May 13, 2011
4:10 pm
I’m gonna try this. I am relatively new to training ( only been doing so 8 months) so I am still on the learning path. I have had great sucess with fat loss and have no problem succeeding with that, but I feel as if my strength never increases. I have recently changed my program to focus on strength though, because I really don’t need to lose any more fat, and this strongman training will fit in perfectly!
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May 13, 2011
4:12 pm
I am small and lean and not so bad in the strength area for my age. I love your website, your videos and all your info. At the moment I am nursing a sore wrist(ganglion cysts ) I cannot do pressing or pushing movents. I would love nothing more than to have functional brut strength…Any ideas on how to keep my current strength without flexing my wrists or pushing, pressing movements. I am in awe of you guys and all the ones out there that are not just pretty to look at…
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May 13, 2011
4:27 pm
Does this end up being a full body workout? I can see where lifting the stone works both the upper body and lower body. What type of warm-ups should be done before attempting weight?
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May 13, 2011
4:33 pm
I’ve never tried this with stones since I do not have access to such equipment, but in my experience, I’ve had better luck following either Tabbata method or a 3/30 approach. The latter being where one starts with a good, hefty weight and does 3 reps, rests 30 seconds (this can be reduced to 25 or 20 to make it more strenuous) and goes for 20 to 30 minutes (somtimes as much as 40). It’s a bit tricky to know when to drop the weight because one doesn’t want to reach real failure before doing so, but not drop too early either. It takes some trial and error to get used to doing it right.
Tabata is bit more like strict density training in that as one gets stronger the reps will increase in the 20 second increments (with 10 second rests). My problem with density training is the all too present temptation to sacrifice form to get in more reps. That’s why I like the other methods better because it’s easier to stick to form whereas worrying over increasing reps in less time can lead to unwanted cheating. Just my personal $.02, of course.
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May 13, 2011
4:47 pm
Are you familiar with Coach Charles Staley? He coined the term EDT and introduced it through his book by same name. I dont see any mention of him in your recent post or any prior writings.
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leanhybr Reply:
May 13th, 2011 at 5:48 pm
Hey Teri, EDT by Charles Staley is mentioned in the article above: What I discovered later was that this was called “Escalating Density Training” or EDT.
Mike
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May 13, 2011
5:34 pm
Mike,
I am 62, 148 lbs, 5’9″! Due to a right shoulder rotator cuff injury, I am currently working only general conditioning workouts (funouts!). I’ve done the DEFL 2.0 and finishing week 7 of FPFL 2.0. The plan is do the FPFL Bodyweighht 8-week plan to vary the pace.
I do lack strength at this time as I am only using 15 PowerStack DBs for the exercises. I can do the full plank but only knee pusups. I am getting treatments for the shoulder with massage, acupuncture and carefully doing the exercise form with proper technnique so not to overstress the shoulder. Even lateral raises (standing and bentover) are done with only 5 lb DBs!
I also only workout (funout) at home. Have the 45 lb PowerStack, Med balls of 8, 10, 12 lbs; some weight plates of 2.5, 5, 7.5, 10 and a 25 lb. These are primarily for a homemade KB that Tim Ferriss describes in his 4-Hour Fitness book. And 15 & 20 lb KBs for swings. A weight bench that can incline and decline, Dyna discs, and a BOSU ball.
So the plan is to increase weight, gradually, the next go around as healing gets better.
Any suggestions?
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May 13, 2011
5:58 pm
Elliot, I love your stuff, your training and your philosophy on health, fitness, and life. I look to Hulse, Remedios, Staley, Enamait, Even-esch, and a few others for inspiration and programming ideas. You guys rock, and I like to think of myself as one of you. Strong body, strong mind! Look, feel, and move strong!
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leanhybr Reply:
May 14th, 2011 at 6:26 pm
Awesome, Thanks Torrey! I appreciate your support.
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May 13, 2011
6:21 pm
I’ve tried some density training but never tried this crazy things !
Gotta give it a try!
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May 13, 2011
6:26 pm
Elliott,
I really want to get into stone training but as a high school student is a little too pricey for me. Do you know of something similar I can use to replace the stones or a cheap way to get them? I have some strongman equipment already such as a tractor tire, kegs, sandbags, and I just load tons of weights onto db’s to do farmers carries. I also use my dad’s ATV and truck to push around on my block. I’m going to start this training this saturday before I do anything because I need to get back into doing it again since its been a long winter here in WI.
Thanks,
Dallis
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leanhybr Reply:
May 14th, 2011 at 6:27 pm
check out his video:
you can make em’
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May 13, 2011
7:02 pm
This is an interesting way of getting overall strength, especially when you are hitting your muscles in a different way (other than bench press, curls, rows, etc).
Only that I have no stones, but I do have patio/garden wall blocks that can be equally challenging (I know, I did some installation of patio walls, and when you install about a hundered of them over the course of a week, yeah, you feel it).
Unless you work in lifting environments, I guess you’ll never know the beauty of unconventional strength-training.
Thanks for reminding me of this.
“From the Gym, to the Grave”,
George.
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May 13, 2011
7:52 pm
I use to do all sorts of training I mean I remember the faster I cut down a tree and slit the wood the faster I would be able to eat and this was when I was very young and I would do this with thousands of tree or the years and I only would do on weekends. And try to average about 30-40 tree a day. I did on my uncle property and he had 275 acres and after all the tree got cut down we replaced all of them with baby pine tree. Then I didn’t do it no more
After everything was done then a couple years later I started going to a gym and boy was I strong and then just got stronger and bigger by the day. It wasn’t that easy at first I had to lose some body fat so I went from 315 to 225 in 6months then over a four year time I got up to 335 pound all muscle I had 36 inch waist a 71 inch chest also 36 inch thigh and also 25 1\2 inch arms. I think the starting foundation started from doing the trees I use to curl 225 for 10, I use to do one leg extension with 390 pounds for 10 , I use the rack on pull down with two extra 45 for 10, I can go on and on I had 495 for barbell press over head for 8 and use to use 100 pounds for side lateral bodybuilding has always been a passion of mine I was going to start to compete in 2006 for bodybuilding and strong man but I got hit by a drunk driver at the end of 2005 I want to tell everyone that read this I got this big with high reps the lowest went was 8 this how I started 15,12,10,10,8 and anything is possible without drugs keep it simple eat,sleep,workout,and take your vitamin and it is a lot of them to be natural I use to about 80-90 pills a day take half in the morning and half at night and very hard to get as big as I was and a lot of work people took steroids to look like me but never got my size but I guaranteed if do it natural your better off I haven’t work out now for 6 years but every still thinks I do because I still have 21 inch arms and still wear a 64 suit but I did put some fat on my waist too but I still weight 286 pounds and also remember I haven’t worked out for almost 6 years I’m hoping one day to get back in the gym. And at 335 I was taking 8,000 calories a day and working out 6 days a week and it is a forever lifestyle thanks for listening and I hope u like the story. And put me in your prayers.
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leanhybr Reply:
May 14th, 2011 at 6:29 pm
Wow Jason! What an incredible story… you are in our
prayers and I wish you luck buddy!
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jason Reply:
May 16th, 2011 at 5:58 am
Thanks I appreciate that
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May 13, 2011
8:09 pm
This Is Some Next Level Sh*%@!!! I Don’t Even Know Where In My Area I Could Workout Like This…..
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May 13, 2011
8:29 pm
I love training purely for strength. It just feels awesome to lift a shitload of weight and look cool doing it. I also like the fact I actually get strong so when the need arrives my body can do it.
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May 13, 2011
8:32 pm
Maybe the lack of replies is because we don’t all have 252lb stones laying around the back yard!
I don’t get any cool training on “odd” objects, but once every two months or so I concentrate on “breathing squats” as defined by Randall J. Strossen’s “Super Squat” book.
I usually HATE that month.
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May 13, 2011
8:35 pm
This workout is awesome bro!! Most guys in the gym have that “curls for the girls” mentality. They just want big arms that look good in their extra small pink polo. LOL. I want to look powerful, but I want to BE POWERFUL!!! Thanks for all the great education you guys provide!!! David Dill/Big Dill Fitness&Powelifting
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May 13, 2011
8:51 pm
I think the idea is very interesting, in fact is the same kind of training that John Romaniello is using for losing fat, once a week.
I also think can be very good for gaining muscle, but I have not tried so far.
Do you think pyramide training is kind of the same?
So imagine you start with 50 pounds for 10 reps in a certain time going to momentan fatigue. Then after 1 minute you do the same exercie with 60 pounds for 10 reps in the same time going to momentan fatigue.
I let this question open..
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leanhybr Reply:
May 14th, 2011 at 6:33 pm
yea, john like density training for fat loss for sure!
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May 13, 2011
9:06 pm
Hell yeah,
Who doesn’t want to get stronger!!
Ray
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May 13, 2011
10:24 pm
Yo Elliott, definitely looking to get stronger. All your information and articles are excellent. My wife and I aren’t getting any younger and a few years ago got involved in yoga and mma respectively. My wife noticed some muscle loss with only yoga training. She has since become a yoga instructor, but bothers me constantly to pair up and do your workouts together. All because at my gym, the manager comes over after my workouts and asks me where I come up with the workouts I do. I run 6′/245 and the manager cannot believe my strength gains and different ways of working out. My wife finally asked me what I was doing for the manager to be so awe struck with my workouts. She also realized how much STRENGTH she has lost from younger days…I have since, created a monster of hybrid training. She’s even trying to convince me to turn our back yard into a hybrid gym with tires, stones, and prowlers! Yeah!! Twist my freaking arm! Keep doing what you do Elliott. You are helping more people than I think you realize!
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leanhybr Reply:
May 14th, 2011 at 6:35 pm
Otto,
That is an awesome story!
Its great when our wives actually listen to us… cuz we’re
usually right
Thanks!
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May 13, 2011
11:11 pm
Just bought the lean hybrid system….. cant wait to get started on monday…
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Isaac Reply:
May 14th, 2011 at 8:46 am
Hope you signed up for the LHM TRIBE too???? I and ALL the rest of the HYBRID MILITIA will be looking for you….
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May 14, 2011
12:04 am
This sounds like something I would be very interested in. I have always respected useful and practical strenght. However, what amount of time should one spend on a workout like this 20 – 30 min a couple time a week, as this seems very demanding. Should I incorporate a couple different excersise (Stone loading, and Tire Flipping) in one session or one excersise per session.
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leanhybr Reply:
May 14th, 2011 at 6:35 pm
right now I am using this type of training about 3-4 times
a week.
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May 14, 2011
12:10 am
I’m going to start some density training in hopes of getting stronger without putting on too much muscle mass. I compete, so staying in my weight class is very important, so getting stronger and not gaining a lot of mass is right up my alley.
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May 14, 2011
12:19 am
GREAT post.
I think you guys mentioned it when LHM was first introduced 2 summers ago. Thanks for going into more detail and I will definitely use this info towards my training.
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May 14, 2011
1:30 am
Im 39 yrs old i have been training seriously for a couple of years . last year i decided to lose the flab and dropped from 205 lbs @ 23% to 163lbs @ about 4% since then i have been trying to build up some mass and for the first time get strong as hell ! I found a full body workout by Joel Marion called High frequency solution. I did dips , bench, squats or deads, pull ups, bent over rows , over head presses etc..everyday for three weeks alternating between 5×8 and 6×3 . After the first week i thought i was gonna die at the end of week 2 i started to feel freakishly strong . By week three i was smashing P R’s and started getting some deep cuts in my quads and i felt like a brick shithouse . I was eating like a horse(clean) and my Bf % stayed low .It was one of the hardest things i have ever done . I had to give it up in week 4 cuz my central nervous system was shot. After a week off i found LHS and my workout partners almost shot me when we started that . Get this Elliot i just thought of this ,their average weight loss was around 25 lbs while we did LHS (3 guys ) and they didn’t even take the diet serious, and one of us is over 50!with bad shoulders! Holy Crap that’s awesome. I gained a few lbs of lean mass and we all got stronger ! Thank You
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leanhybr Reply:
May 14th, 2011 at 6:37 pm
Holy Crap is right!!!
Do you guys have pictures? I would love to see the results!!
Keep up the great work Chad, and keep sharing your success.
Thanks!!
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May 14, 2011
1:32 am
Why do people want to look strong? I want to be strong I am ok with looking strong.
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May 14, 2011
2:55 am
You know… I’ve actually noticed that one of my best muscle growth periods was when I was actually working on “endurance” and doing high volume weight lifting. I’ve always liked “strength training”, as in lower volume, but I need to get back to the high reps! I like the idea – and the exercises – of Strongman training! Just getting started into some strongman stuff… but that’s where it’s at! Big and beastly!!
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leanhybr Reply:
May 14th, 2011 at 6:39 pm
I don’t think there is enough focus on volume in training
these days… or so i’ve experienced.
There is much to be said for using higher reps and more sets in
training and not always looking to increase intensity.
Thanks!
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May 14, 2011
3:07 am
Coach E,
Just read your email “97% don’t want to do this”…. Here’s my comment to this post and that email. THANK GOD I’M IN THE OTHER 3% AND HAVE CHOSEN COACHES LIKE YOU AND WESTTY TO HELP ME ACHEIVE AND GO BEYOND MY GOALS!!!! I’ve already shared with you a little bit about the #3 in my life, LHM being the 3rd program I looked into and it being brought to my attention after I prayed about the specific’s of what I was looking for and felt I needed most!!!! So it’s of no surprise to me that ONLY THREE % WANT STRENGTH AND DENSITY!!! Look up my latest log post please? With that I sent you a fb message asking about a few things and waiting for a reply?
Thanks for posting this and for ALL the other help you have and will give me as a coach I chose for the rest of my days…. I’m currently reading and deeply studying “MANIFESTO OF STRENGTH”… AWESOME, AWESOME, AWESOME!!!! TO EVERYONE WHO HAS THOUGHT ABOUT GETTING AND READING IT…. QUIT HOLDING YOURSELF BACK!!!!!!! WISHED I HAD ACCESS TO ATLAS STONES, TOO!!!! Whats next Coaches, I’m ALL EARS???
HYBRID 4 LIFE-
WILD I
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leanhybr Reply:
May 14th, 2011 at 6:40 pm
Thanks for always contributing Isaac! you’re a highly valued
tribe member.
Keep up the great work brother.
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May 14, 2011
4:30 am
Awesome post E, simple but brutally effective. I use a similiar method of training using clean and press, chins, deadlift, thruster squats and box squats, its VERY effective!!!!
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May 14, 2011
11:38 am
And Im 19 percent body fat 1.80m 97kg. im currently using the LHM diet to lose weight. my 1rm bench max is 100kg, 130kg deadlift.
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May 15, 2011
1:33 am
Love the workouts guys. As a firefighter im always looking for new ways to improve and your concepts have pushed me to an all new level of training. Once i get some solid resutls im going to be pushing the rest of my crew to train with me. Will let you know how everything works out.
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May 15, 2011
4:25 pm
In regards to looking strong and actually being strong, I have followed the premise of “IF YOU GET STRONG ENOUGH, YOU WILL LOOK STRONG AS WELL”. The pursuit of those training to look good is like owning a car without an engine: what’s the point? The same as a few of the posters above, I have pursued immense and functional strength for a very long time, as bodybuilding never really made sense. All that eating and supplementation for nothing.
But one thing for those who have said “I want to get into shape, but not that strong” in the replies above: WHY NOT?
There is no such thing as “too strong” if it is the natural byproduct of useful training to make your life and health better. Heavy stones, heavy deadlifts, chin ups, overhead pressing, squats, sprinting, loads for distance, grip training, and whatever else you may encounter in your regular life can and should be trained. Old-school boys like Grimek, Saxon, Groener, and those boys were looking good but ridiculously strong, even into old age. Their looks were a result of their training.
Ok. Rant over. Don’t be a “bodybuilder”, BUILD YOUR BODY.
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May 16, 2011
1:45 am
Hey Elliott,
In response to your email request… I agree. I don’t see any point in just looking strong… Actually being strong is what it is all about.
Your email was aimed at guys, but from a gals perspective; blokes who look muscular but have no strength are a real disappointment.
Regards,
Laura
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May 16, 2011
7:40 am
Hi Elliot & Mike.
just read your email regarding the 97% of you will not do this in regard to looking strong and not being strong.
Now IMO looking and being strong can go together very easily, but when you have the likes of Men Health magazine, Flex and all the others promoting this exercises and this type of look then i can see why a lot of guys would love to look strong and not be strong.
for me as i recover from a spinal injury to get back into strongman over here in scotland. the functional strength training and staic strength training with the correct diet to fuel your body so you cab achieve you goal in easy to do. if you look at the likes of KAZ, Brian Shaw, Travis Orthmyer, Terry Holands, Mark Felix, BIG Z, and for the guys i have competed against training events with Yoke’s, Farmers, Logs, Atlas stones, sleds and all the rest can make you strong as hell.
Take the U90 guys in the states Brandon McDonald from memory he just trains events purley with to odd training day doing conventional exercises like deadlift or clean & press. and TBH he looks in good condidtion and looks strong.
so with the comercial look that is in your face everyday alot of young or old guys want to look good, strong and fit but only want to do the specific exercises that will create that illusion. but in reallity if they did more of a combination of functional and static strength training i believe that they can still achieve there goal to look strong and be strong.
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May 16, 2011
9:09 am
Perhaps some guys go for looks over strength simply because they have been unhappy with how they look for so long, that they just want to look better. Sad, but you might motivate those guys by pointing out that if they strive for strength first, they will be able to lift heavier, and then looks will improve faster.
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May 16, 2011
4:33 pm
I’ve been using some of Charles Staley’s density training techniques in my workouts. Talk about hybrid! Stronger & faster at the same time.
I’m not a competitive person, but I do get a kick out of going in the gym and setting a new PR every day on every lift, unless I’ve done something wrong outside of the gym. In a sense, I’m competing against myself.
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