If you’ve been reading my articles, you’ve probably read about my infatuation with kettlebells…

Just in case you haven’t heard me say it before, Kettlebell training is awesome…

In of itself, kettlebell work can be a complete workout. They build strength, speed, stamina, and metal toughness…

They don’t replace heavy barbell work, but they’re a perfect compliment, like steak and potatoes, Bacardi and Cola, Hefner and Viagra…

If you don’t have a bell, it’s possible to mimic the exercises with a dumbell….

But, (there’s always some fine print, isn’t there?) a major ingredient in the ‘kettlebell secret sauce’ is their shape.

The shape lends itself to unique exercises. And its odd center of gravity forces you work harder to stabilize the bell as you explode with it….

The shape also allows you to use it comfortably in exercises that are almost impossible with other implements

Cleans are a good example. It is possible to clean dumbells, (a great exercise by the way), but kettlebells are much more comfortable when racked.

Swings are another example. The placement of the handle makes swings feel much more natural. Compared to dumbells, you’re able to keep your body in a stronger position at the bottom of the movement.

I already know what some might be thinking, ‘comfort?! We don’t need no stinking comfort! We’re tough guys, Strongmen!’

I hear yas. However, when they’re doing hundreds, if not thousands of reps in a row, I’m betting that they’ll be singing a different tune…

.So, the shape of a kettlebell plays a big role in making them unique and effective. But let that stop you from using a dumbell or any other implement if you don’t have a kettlebell…

If you let you’re inner MacGyver out, you can come up with al kinds of solutions. I’ve even used a bucket filled with water and sand.

Now that we’re at the end, get out there and put this stuff to use…

Train Smart, Train Hard

Ray Toulany

PS: The BodyDesign Nutritional System also has an ingenious design. It’s meant for fast implementation so you can get you meal plans figured out with minimal effort, and get to making big gains NOW…

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Here’s a quick tip for getting more out of your Training Journal…

When the time comes to switch up your routine, make some note regarding the effectiveness of the one you were just using.

Very few people actually use a Training Journal, Even less do more than simply track their workouts in it…

By taking the time to review your previous routine, you set yourself up for bigger and faster gains…

Take a close look at every aspect of your routine. Overtime you’ll dial in on what works best for YOU…

It’ll help you determine what routines work best for you. It’ll also give you the feedback you need to make changes that can lead to making a so-so routine; into a winner…

And the faster you implement this, the sooner you’ll start reaping the rewards…

Train Smart, Train Hard

Ray Toulany

PS: The same thing can be said about your nutrition plan. The BodyDesign Nutritional System explains everything in easy to understand language. It’s step by step is designed for fast implementation to help you get results – FAST!

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Today’s a long message, but deservedly so…

Yesterday was the anniversary of a very special day…

66 years ago, it marked the turning point in World War 2…

It was the day in which freedom, democracy, and so many of the things taken for granted today, saw their first glimmer of hope in years…

Unfortunately, most of our generation seems to get their education regarding this event through the backdrops of movies and video games…

Sometimes I’m unsure if people realize that this event actually took place…

Thousands of men really did storm the beaches of Normandy.

They fought uphill; facing the murderous spray of machine gun fire ideally perched atop the cliffs and hills…

As if that wasn’t bad enough, they had to do this with next to no cover. As a result, they were wounded, killed, and some were totally obliterated…

Forget the ‘lair.’ These men entered directly into he jaws of the beast, and they weren’t stopping until they found its heart. Even if it meant having their flesh chewed and bones gnawed upon…

I guess you can’t blame the people who don’t have a deep appreciation for what these men faced. It almost sounds too farfetched. Like something out of a video game or movie…

On the other hand, the memorials and celebrations have placed these men on pedestals, calling them heroes, and rightfully so.

But, these heroes would be the first to tell you that they were everyday, average people.

Farmers, school teachers, mechanics, lawyers, carpenters, bus drivers, and office workers. More than a few weren’t even old enough to shave.

You can say that they were ordinary people facing extraordinary circumstances.

Why do I bring this up?

Because YOU have the potential to be like these Giants.

And I’m not talking about having to face an MG 42 head on.

Hopefully, we’ll never have to go through such an atrocity again. And we shouldn’t as long as we remember the price those men paid.

Honoring their sacrifice not only pays them the respect that they’re due; it should also help remind us of what happens when people turn a blind eye to reality…

What I am talking about is the COURAGE it takes to do what these men did.

That courage is within all of us. And if you’re shaking your head in disbelief, just understand that like a plant, courage can be cultivated.

And one of the best places to start nurturing it; is in your workouts.

Set a goal for yourself that causes you to gulp.

Maybe it’s benching 400 lbs.

It could be deadlifting 600 lbs.

Squatting 500 lbs would be impressive…what about doing 20 ‘breathing reps‘ with 405 lbs?

How ‘bout 1000 kettlebell or sledgehammer swings in 30 min…without putting the implement down?

A heavy farmer’s walk or stone carry for a mile is a good one.

So are 1000 body weight squats and 500 pushups in an hour.

At first, it might seem as if I’m forcing a connection here. Let me be clear about something…Working out is NOT like risking your life on a battle field. That’s not what I’m trying to say here.

However, the moment you start to push yourself in the gym, I’m talking going to places where few are brave enough to venture, types of places, you may fear doing it again.

If it isn’t outright fear, you’re may want to avoid the ‘pain’ of forcing yourself through it. Some call that laziness. To me; it’s just another form of fear, which is normal.

But guess what? Consistent exposure to situations that cause fear will eventually build up your courage. This is something people with combat experience will agree to.

So, grueling workouts will lead to greater courage, which, if you will let it, will show up in other areas of your life.

If you make the conscious decision to build up your courage and take on your fears, you’ll be blown away at what you can accomplish.

Once you’ve built up your confidence and courage, consider doing something to earn the precious and priceless gift those soldiers paid for with their lives… (that’s right; they laid down their lives for you and me.)

It doesn’t have to be earth shattering, just do something…

It could even be as simple as visiting your local Veterans nursing home, and saying ’Thank You.’

Train Smart, Train Hard

Ray Toulany

PS: Have the energy you need to face you grueling workouts and grow.

To learn more, go here NOW

One of the most common ways to create a bond in the gym; is when one person asks another for a spot…

This could potentially be a life changing decision…and no, I’m not getting all mushy on you…

If the ‘spot’ goes wrong, things can get ugly. This is why choosing your spotter is something to take seriously.

To help you avoid any problems, I’m going to create a series of tips on making sure things go smoothly. And today we’re going to cover the very first tip in the series, which you’ll find below…

Spotting Tip #1: Make sure you and your spotter agree on when you’ll need help

To help avoid accidents and injuries, explain to your spotter when you’ll want help. Do you want assistance when unracking the weight, racking it, or both?

How about your sticking point?

I know some guys who look like it’s all over when they hit their sticking point. All movement stops. Their face turns beat red. They squirm a little, sometimes a lot. But eventually, they get the bar moving again.

If you didn’t know better, you’d call it a set and take the weight from the poor bugger. But that would be a mistake…

He had it in him to finish the rep, and it’s normal for him to get ‘stuck’ like that. This is something a spotter would need to be told about beforehand, otherwise, he could ‘ruin’ the set.

Think of you and your spotter as a relationship. Without proper communication, things can go off of the tracks real quick…

That’s tight, a relationship…

And if you don’t take it just as seriously, you can get hurt worse than if you and your significant other broke up. (That’s unless you’re going out with some whack job like Chris Brown or Liza Minnelli. Although, David Gest just looks like he needs a good slap upside the head every now and then….)

All kidding aside, go over the points mentioned above before you get under the bar.

If you feel like you need to over some points that I haven’t mentioned, go for it.

You’ll be much better off to take a few moments to make sure the two of you are on the same page.

It’ll keep you safe, and bring you that much closer to setting a new PR.

Train Smart, Train Hard

Ray ToulanyPS: Get the most from those extra tough reps you just got a spotted on. Follow a nutrient packed, personalized meal plan. The BodyDesign Nutritional System will show you how in easy to follow steps…

Grip, grip, grip, grip…

I’ve been talking a lot about grip training lately…

It’s fun, highly addictive, and about as functional as you can get…

As I’ve mentioned before, these three traits can easily lead to overdoing it…

So, if that’s the case, how much should you train your grip?

Like always, there are a few factors that come into play. Two of them are volume and intensity, as well as your overall routine.

If your training already includes lots of exercises that work the grip, (think farmer’s walks, chin ups, curls, deadlifts, rows, etc), you probably won’t need a lot of extra specialized grip work.

Same thing goes for intensity. If you’re doing exercises like the ones mentioned above with really heavy weight, think heavy singles, doubles, and triples or even fives, again, lots of extra grip work is likely to be unnecessary.

Since you’re reading this, I’m going to go out on a limb and say that you’re workouts already work your grip pretty hard.

This will lead to some decent grip strength, but if you want to go to the next level, you’re going to need to do dedicated grip work.

But don’t worry; you can do this without overworking your grip. Just take the advice up above into consideration, and use your head.

Break into your grip work intelligently. Give yourself time to get used to it. The muscles of your hands and lower arms are only little guys…

But, you can and will develop them into something fierce, you just have to give them a chance to adapt and grow.

Now get out there and have some fun gripping it up…

Train Smart, Train Hard

Ray Toulany

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Questions keep coming in regarding my tip on ‘getting started’ from a few weeks back…

If you missed it, here’s the abridged version…

Don’t allow yourself to get overwhelmed by all of the options out there. Just GET STARTED NOW!

I also said if the routine doesn’t work all that well for you, change to another one. And that’s what I’m getting questions about…

‘How can I tell if a program is working for me, or if it’s a waste of time?’

Many simply go by ‘feel.’ If they look or feel stronger, by golly, that there routine must be a workin’.

Ahh, yeah… I don’t know where that backwoods, ‘The Hills Have Eyes’ talk came from, but the ‘feel’ gauge is about as smart as the mutants in that movie…

If you’re someone who wants to get serious about your training, you need to track your progress…

You need the ‘Facts.’ ‘Hard Data.’

That means you need a Training Journal. (You are keeping a training journal, aren’t you?)

Track as much information as possible, within reason of course. There’s no need to mark down the color of your favorite gym bunny’s outfits.

Once you have a ‘history’ of your workouts, it doesn’t take much to see if things are working for you…

You’re either improving, or you’re not. And no, it doesn’t get much more complicated than that…

It only starts to get complicated when you’re not improving. Then you need to figure out what’s going on.

Luckily, it’s usually within one of three areas, rest, diet or training.

If you’re eating and sleeping enough, in all likelihood, your lack of results is due to your training.

If it’s your training, you simply switch to another routine.

That’s basically how you can tell whether or not a routine is working for you.…

So, how can someone go about implementing this information?

1. If you’re not currently using a Training Journal, go out and get one NOW. Some loose leaf in a binder is good enough.

2. Use your Training Journal EVERY workout.

3. Unless you have a reason for not doing so, your aim should be to beat your previous performance EVERY TIME. Once you notice that you’re gains have stalled, it might be time to switch things up.

Now, all you got to do is get out there and put this info to use…

In other words, GET STARTED NOW… (just keeping message consistent)

Train Smart, Train Hard

Ray ToulanyPS: To make sure it isn’t your nutrition plan that’s letting you down, get your hands on a copy of the BodyDesign Nutritional System, and implement it’s advice NOW…

Last Thursday’s article on increasing pressing power has people talking about the overhead press…

That’s a beautiful thing. We need to restore this lift to its former glory…

Last week’s tip also has them asking…

‘How heavy is a heavy press?’

‘I’m glad you asked…’ I thought to myself…

Some asked if it was 100 lbs. Others said around 150-175 lbs. A few guessed 200-225 lbs.…

Depending on your body weight, any one of those might be a ‘heavy’ press.

Your experience comes into play, too. If you’ve never done any serious overhead pressing, an empty bar might feel heavy…

So, to the uninitiated, I can see how those weights might seem HUGE. Especially, since the average lifter’s perception of ‘heavy’ shoulder work involves doing side raises with 30-40 lbs dumbells, or seated presses with 135 lbs.

If you fall into this category, you’re going to be in for a little shock…

A heavy press is in the hundreds of pounds. And I don’t simply mean the 200-225 lbs mentioned above…

I’m talking about weights so massive, they literally bend the bar…

For example, past Olympic champs were pressing hundreds of pounds overhead. Tommy Kono pressed 350 lbs overhead.

Paul Anderson and Doug Hepburn both pressed over 400 lbs.

I know what you might be thinking; both Paul and Doug were mass monsters. You might not be that large, or even want to get that big…

But Kono locked out 350 lbs at a body weight of 183 lbs!

If you know your Iron history, you might know that Tommy set a world record with that press.

Being that it was a world record, it must be out of reach for a mere mortal, right?

I don’t know.

But say he did have super genetics. Was he three times as strong as an average man? How about twice as strong?

I don’t think so, at least not ‘by birth.’

What I do know is that Tommy was a small, frail and sickly child. But through dedication, perseverance and hard work, he built himself up into a champion.

Who knows, maybe 350 lbs may or may not be within your reach. I can’t tell you either way. But surely you could work up to at least half that weight.

And once you reach 175 lbs, who’s to say you have to stop?

Train Smart, Train Hard

Ray Toulany

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‘Ray, my friend and I followed the exact same routine, but he got better results than me. What’s up with that?’

I’m going to start charging a dollar every time I hear that…

First, routines aren’t like spandex; one size does not fit all…

There are a lot of factors you need to take into account…

Present conditioning and fitness levels, desired goals, stress levels outside of the gym, sleep and diet are just a few of them…

But there’s one intangible aspect that often times gets looked over…the psychological makeup of the individual.

Here’s the deal…

You can have two identical twins with the same genetics. I’m talking literal copies of each other. They should, for all intensive purposes, react the same to trainnig….

Instead, they end up with different results…

And yes, they are eating the same, doing the same routine; getting the same amount of sleep…everything’s the same…

How could this happen?

More often than not, it’s the mind…

Not to be Captain Obvious, but humans aren’t machines. Well, they are a ‘living’ machine, but not a mindless automation. (although I can think of a few who come very close)

That seems to be left out of the equation when some people pick a routine to follow, or when others recommend one.

If you’re not psychologically compatible with the routine, and can’t get yourself to ‘get with the program,’ you’re results suffer.

High Intensity Training, i.e. HIT, is a great example…

It’s supposedly one of the quickest, if not the quickest way to develop size and strength

Thing is, you need the right mindset to push yourself to the absolute limit. I’m talking BRING IT ON, bloody murder, going-to-war-and-I-ain’t-taking-no-prisoners failure…

Not exactly everyone’s cup of tea…

Some argue quite convincingly that the mind should be mastered in order to maximize progress. In other words, you should ‘learn to like it.’

I can agree with that to some extent. But, some people just don’t want to train like that, or to ‘master their mindset.’

And don’t think they’re wussies.

Lee Labrada, former Mr. Universe, once said that he needed to do 2 sets to failure. Why? Because he didn’t feel like he could push himself hard enough on the one set.

And this doesn’t only apply to HIT. But that’s beside the point.

What I’m getting at here is, when it comes to your training, taking your personality into account is a good idea.

The good news is, if there’s a place where ’there’s more than one way to skin a cat,’ it’s in the gym.

There’s a routine for everybody. Well, almost everybody…

There’s no getting around lazy…

But I doubt that you fall into that category. Otherwise you wouldn’t be reading this.

So, as they say, ‘Know thyself,’ and adjust your training accordingly…

You’ll get more enjoyment, and better results. Sounds good to me…

Train Smart, Train Hard

Ray Toulany

PS: You gotta personalize your diet, too. The BodyDesign Nutritional System shows you how. It’s loaded with step-by-step instructions that’ll take you by the hand, and show you how to create a meal plan to give you the results you want with the foods you enjoy…

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I used to train in a commercial gym a little while back…

It had a great vibe with a tight knit cast of characters…

Unfortunately, some poor business decisions were made, and the place had to be shut down.

Now, there’s a lot of distracting things going on in most gyms.

You got your jabber mouths. They always seem to spark up a conversation at the exact moment you hit your sticking point…

There’s you juice heads. What ‘hardcore’ gym would be complete without these dolts?

Then you got your resident gym bunnies… Is it just me, or do they make a point of doing bent over rows directly in front of you?

But even with all of this, I still had great times within those four walls…

There were some great guys in there, many of which helped me when I needed it. And more than a few inspired me to push harder…

But there was one guy in particular that really had an effect on me.

He didn’t have a 500 lbs bench or 600 lbs squat. He wasn’t built like Mr. America. Heck, I didn’t even know his name.

He had an athletic build, but nothing extraordinary. And his strength wasn’t anything to get excited about. But I don’t think he was looking to enter into a contest…

There was something else about him. It was something he had. Actually, it was something he didn’t have.

So what was it about this relatively average guy that inspired a young buck like me?

He was missing an arm. His lower arm to be exact.

But that didn’t seem to be a problem for him. He would come into the gym on a consistent basis and give it everything he had.

That in itself is inspiring, but at the risk of sounding like a cheesy infomercial… there’s more…

He actually had a strap made out of nylon webbing wrapped around his upper arm. I think it may have also wrapped around his upper body to keep it in place, but I’m not certain…

At the end of the strap, there was a loop to which he affixed a dumbell. The bell would hang just bellow his elbow, right where a person’s forearm would be.

From there he would do one arm rows to work his back.

I can’t tell you how much this guy inspired me. He had a million and one reason’s not to be in that gym.

From being self conscious about showing his arm in public, to not wanting to train because he wasn’t ‘whole,’ to it being simply too difficult …

But instead of feeling sorry for himself, this ‘handicapped amputee’ walked into the gym with his head held high and banged out one great workout after the other…

I never cared much for excuses, but he totally blew them out of the water for me. I wish I knew who he was so I could tell him how much of an impact he had me. (I just might have to go about tracking this guy down…)

In my opinion, he should walk around for everyone to see his arm. He should be proud of it like a war vet is proud of his war wounds and medals…

This man may not have had the physique or strength of Reg Park, but he an honest to goodness strongman, nevertheless. He had the type of strength that moves mountains …

There are no excuses. There might be legitimate ‘reasons’ that hold you back, but even those can be worked around.

You simply have to WANT IT. It has to become a burning desire. From there you go out and get it…

Those who don’t understand this truth are the ones who are handicapped. They’re amputated from their true self, their BIG self…

The weekend’s about to start, which means you should have some free time. Take a moment and ask yourself if you’re holding back on the things you truly want…

It could be anything in or out of the gym…

Seriously, give this a shot…

If anything comes up, ask yourself why? Is it a bs excuse, or a legitimate reason? What can you do to work around it? Be honest with yourself…

You might have to make some tough decisions to go for your goals and dreams. But like the guy showed me in the gym…

YOU can overcome anything.

If you want it, it’s yours. You just need to be willing to do the necessary to make it happen…

Train Smart, Train Hard

Ray Toulany

PS: Is your nutrition plan holding you back? If it is, the BodyDesign Nutritional System takes away all of the excuses and frustration of getting it on track. It ahs an easy to follow system with the tools you need to maximize your gains in m minimum time…

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I was a bit of an oddball when I started training…

Instead of doing routines filled with bench presses, pec dec, curls and lat pull downs, I was over at the dusty squat rack…

I focused on squats and deadlifts and basically ignored pressing movements. Unfortunately, that included the overhead press.

It wasn’t until I came across Brooks Kubik’s work that I realized the value of overhead pressing.

From there, I learned about the Iron Game greats of past and their emphasis on locking out iron overhead.

It didn’t take long for me to put two and two together… I needed to start pressing, and fast…

Luckily I had some great advice to follow. In particular, selecting the proper rep range really made a difference…

Unlike leg and back work, pressing doesn’t lend itself to high rep work. This goes double for the overhead variety because you’re taking the pecs out of the picture. This leaves you with relatively small muscles doing the work

Even though this is the case, the average routine involves way too much work for the shoulders.

This limits the amount of weight you can put on the bar. And if you want to build monstrous pressing power and the size to go with it, you need to avoid higher rep work like Gizmo avoids water…

OK, maybe that 80’s reference is a little too absolute…

Higher rep pressing won’t kill you every now and then. But the majority of your time should be spent doing sets of 5 reps or less if you want to emphasis gains in your limit strength.

Back in the day when Olympic lifters used to be pressing specialists, all of the champs mainly did singles, doubles and triples.

They knew that to train with the heaviest weights possible, you need to keep the reps to a minimum. One look at their results, and I’d say they knew what they were talking about…

Brooks Kubik often recommended the 5/4/3/2/1 system. He is a firm believer in low volume work for the overhead press. He goes as far as saying that 7-15 reps per workout is plenty.

Even Bob Hoffman believed that 15 reps per workout is ideal.

You might think that I’m kidding; or that Brooks and Bob need have their noggin looked at…

But I’m not, and they don’t…

The key is to use maximum weights with proper form for the few reps that you do.

Give yourself time to gain experience in this movement, and you’ll be surprised at the gains you’ll make.

Stick with it for the long haul, and you’ll be putting weight overhead that most people can barley squat with…

Train Smart, Train Hard

Ray Toulany

PS: To help speed up your recovery and gains in strength and size, get your hands on the BodyDesign Nutritional System…