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How To Look, Feel and Move Better In 28 Days (plus MySpace pics from me!)

By Alex On December 11, 2010 Under Speed Training Workouts

So a couple months ago, I was at that point.

You know, that breaking point, where things could go

Either Good or Bad!

I wanted to take my body to a different level than it had ever been.

I wanted to look better than I ever had, feel better than I ever had and move better than I ever had.

And I wanted to do it in a month.

Hey, what’s ambition if its not a little unrealistic, right?

Now normally I would have written a really good workout program for myself, one that was a lot like good ones I had done or written in the past and that would have been it.

Things Would Have Definitely Turned Out All Right!

But I was asking for a lot here, right? To look, move AND feel better? In a month?

I told my goal to one of my trainer friends (you’d know who he was) and his response was, “You’re crazy. Pick one of those things and focus on that. You know better.”

Which was true — I do know better, you’re not supposed to aim for 3 different targets when you only have one bullet.

But I Never Liked Being Held Down By The Supposed “Rules of Training”

So I went for it.

I changed my diet. Out went all processed foods, all grains, even all gluten. I said good-bye to the real love of my life, the burrito and said hello to the new girl in town, grass-fed everything.

We even held a ceremony to pay our last respects to all alcohol. That was sad.

But now, with diet taken care of, it was time to get to the real thing…TRAINING.

Now as a trainer with a ton of experience writing advanced programs, I knew I had to come at this from a different angle. And I knew the most important thing here would be that

It Was Different Than Anything I Had Ever Done!

So the biggest change I implemented was this: I picked ONE form of resistance to use for EVERYTHING, for the entire program.

Why just one form of resistance?

Wel, you see, in training, there’s two terms you should know about:

1) INTERmuscular Coordination

2) INTRAmuscular Coordination

Intermuscular coordination is what happens whenever you’re learning a new skill — it’s your body learning how to use all your different muscles together to complete that skill most efficiently.

And here’s something you’re gonna want to add to the long-term brain bank: ALL forms of lifting is a skill.

Do you remember the very first time you ever sat down to do a bench press?

It Felt Weird.

It felt weird because your body wasn’t used to the motion of horizontally pressing a barbell from a lying position that way. It was a skill it didn’t have yet.

Now, remember what it felt like to bench press a couple months later. It felt way easier and smoother, right?

It’s because your intermuscular coordination got better. Now there’s a HUGE key about intermusuclar coordination you’re gonna want to know, but before I explain that, you should know

What The Heck Intramuscular Coordination Is!

Intramuscular coordination is what actually goes in inside EACH muscle as it grows bigger, stronger and more defined.

Through a combination of neural and hormonal factors, intramuscular coordination is what every athlete is really after when they’re working out.

And here’s the kicker: Most intramuscular coordination only takes place after a certain degree of intermuscular coordination is gained.

So going back to the bench press — when you first started doing it, you were working mainly on intermuscular coordination. You were learning the movement, greasing the groove, so to speak. That probably lasted a couple weeks.

And then, once you had most of the actual movement down, you could start to add more weight, do more reps and really work on your intramuscular coordination (which is what you really wanted in the first place).

So going back to this workout program I’ve been telling you about, I chose one form of resistance for THIS SPECIFIC REASON.

I wanted as much of body’s focus for the entire month of training to be on the good stuff, the intramuscular coordination.

Which brings me to the blog post from a couple days ago — I asked you to guess which form of resistance I used for this (which was also my favorite) and of the more than 70 comments guessing at it, a lot of you spread the cream cheese on just right by guessing Dumbbells.

Dumbbells made me smarter! -Albert Einstein

That’s right, for the potentially most dangerous program of my life, I chose to dumbbells to be used for EVERY set of EVERY exercise for EVERY workout.

Why dumbbells?

Besides Albert’s strange assertion from above, I think dumbbells are the cat’s pajamas for 1,566 reasons (seriously, I counted) but instead of listing all of those, here are just a few of the highlights:

1. Versatility. Dumbbells can be used for almost any exercise, anywhere. They can replace barbell exercises, kettlebell exercises, machine exercises, cable exercises, the list goes on and on. And most importantly, EVERY important exercise an athlete should be doing, dumbbells can do.

2. Uni-Lateral. Dumbbells turn every exercise into a uni-lateral exercise, which is friggin’ pulse-pounding because uni-lateral exercises 1) Help balance out any potential muscular imbalances you might have and 2) Recruit more motor units, which means a more intense, effective workout for you.

3. Fun. Barbells start with the letter “B”, just like the word “boring”. Kettlebells make me think of a middle-aged wife from “Little House On The Prairie” heating up the stove, which is arguably one of the most boring shows ever televised. And “Machine Exercises” remind me of a washing machine. And no one likes doing laundry.

So that leaves us with DUMBBELLS.

In all seriousness, their versatility, uni-lateralness and challenging nature always make them my pick for the “Resistance of the Year” Award.

So back to what happened: After fixing my diet, I wrote out this month-long workout program, using only dumbbells in it and added one more spice to it, to make the end-result really kick (it’s a form of wave-loading periodization I’ve found to be really effective).

And for a month, I did the program, down to the last detail.

And to be honest, even with all the tricks I pulled out of my bag for this program, I expected to hit 1 or 2 of my goals, not all 3 of them (move, look AND feel better in a month).

But, after a month of following this workout program, the results came in and

There Was Electricity Running Through My Veins!

I was moving better (quickness, speed and flexibility).

I felt better (energized all the time, pure focus).

And I looked even better too.

I can’t believe I’m about to post this picture, but I’m all about transparency so I figured you should see what I look like right now so I just went to the mirror and took a pic on my Blackberry.


I guess it makes sense for me to do this now, since I never did have a MySpace.

And remember, that’s without any airbrushing, tanning, cutting any calories, dieting down for a show or doing any extra cardio work besides the interval work in the Dumbbell Disorder (not to mention on the worst camera known to man)..

So after finishing this program and seeing what it not only did for my look, but also for how I felt and moved, I decided to wrap it up, put all the pretty dressings on it, name it something clever (we went with “The Dumbbell Disorder”) and share it with all of my Inner Circle members..

And They Loved It Too!

Emails, messages on Facebook, Twitter — I got exciting feedback from all angles.

So that’s my advice to you: Try using just ONE form of resistance for all of your workouts for the next 4 week and see how impressive the results are — you’re gonna like what you find.

Well, I gotta get going here, one of my old clients (who’s now ranked as one of the top Point Guards in the Midwest) has a big game tonight and I promised him I’d be there.

Wishing you all the best,

Your Coach in Speed and Quickness,


P.S. If you just want “the look”, this is best program for that available today. It’s a video that shows how this normal guy gained 41 lbs. of muscle in 6 months.


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