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If you thought you couldn’t impact your upper body strength by increasing the strength of your lower body…well, you’re sorely mistaken, pal. And your penance shall be to listen to this podcast and take ample notes (oh, and test this stuff out for yourself; I think you’ll find it holds true).

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There are loads of great ways to get stronger and more powerful.

Without a doubt, the 2nd best option to effectively increase your strength and power is to arrange your workouts according to DUP — Daily Undulating Periodization. This is simply a way of cycling through the various different rep ranges (3–5/8–12/15–25) to make sure you leave no stone unturned.

(And technically speaking, you don’t even have to swing the rep ranges that drastically; oftentimes even just a mild change in reps per set can still work wonders)

Why is this important?

Well, wouldn’tcha know it? I cover *exactly* that topic on this issue of the Hammer Cast.

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Everybody who’s anybody in the world of strength has seen the 5×5 rep scheme before — 5 sets of 5 reps. It’s often touted as the classic — even ULTIMATE — set and rep scheme for building strength and muscle.

And yet, as you can see by the title of my podcast, I say it ain’t all that.

Tune in and find out some potentially better options for your gains.

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Back in the days before bench pressing was the apple of every gym rat’s eye, the military press was the measure of a truly strong man or woman. I’d like to think it still is.

Having said that, I’d also like to point out that improving your military press — and especially working toward heavier presses — is a noble path filled with just as many dangers as rewards.

And it’s NOT because military pressing is inherently bad for you. Quite the opposite.

Military pressing is great for the developing shoulders’ strength AND muscle. But anything done mindlessly will hurt your body. Call it the ‘mindless-body connection’ if you will.

So how do you mold a mighty military press without destroying your shoulders in the process? I’m glad you asked, chum. There are a few ways, which (as you have probably surmised) I cover in this fine episode of Ye Olde Hammere Caste.

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As much as most people love to pump up their chest or their shoulders or what have you, for my money the mark of a strong man or woman is — without any doubt — a big, powerful back.

So, how can YOU get one?

Well, listen in, friend, and I will reveal that momentarily.

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Here’s a question I once got:

Are complexes bad for your strength?

The answer is — as always — “it depends”.

Depends on your goals, depends on whom you ask, etc.

First of all, what is a complex?

According to Retired Master SFG Geoff Neupert in his book Kettlebell Muscle, a complex is:

“…a series of exercises performed in a sequence with the same weight and without rest. All the reps for a given exercise are performed first, before moving on to the next exercise.”

Sounds like fun. But is it the RIGHT answer for YOUR needs?

We dive into this on this jam-packed episode of The Hammer Cast.

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As you no doubt know by now, I’m a big fan of bodyweight and kettlebell training — specifically when they’re combined. I know you are as well. The two go together like peanut butter and jelly; love and marriage; alcohol and bad decisions. It’s a hard combo to beat.

The problem?

All too often, people make one of two mistakes:

1) Too LITTLE exercise variety

2) Too MUCH exercise variety

The truth is you need a healthy balance between the two for the best results. Too little variety and you work your way toward boredom and injuries. Too much and you get frustration and zero progress.

I dish on that in this episode

And for your reference, here are video demos of the moves in question:

* Elevated Rolls: https://youtu.be/HUsokoVZxQA

* Lizard Crawls: https://youtu.be/bO2hJKU1vMQ

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I’m a big believer in the old axiom “There’s no school like the old school” when it comes to strength training. And when it comes to old school, it doesn’t get much older than the move I’m gonna reveal on this episode.

For a video demo, click here: https://youtu.be/UgfQhnK0-GY

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When it comes to building crazy levels of strength on a time budget, I love unconventional exercises. Who wants to be “conventionally strong” anyway? Being freakishly strong is way more fun.

And when freakish strength is what you’re after, this episode can show you how best to attain it. Listen in and find out how:

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There is one axiom that strength coaches and personal trainers alike tend to crow about often:

“In order to get strong, you’ve gotta pump up the volume!”

(Volume, in this case, means the number of reps you perform)

But is that always true?

I say nay – and I’ll explain what I mean in this fine episode.