Tuesday, March 27, 2012

Girls Gone Strong - 7 reasons why women should strength train

Read 7 Reasons Why Women should Strength Train by Nia Shanks!

Great Article and inspiring video of her crew Girls Gone Strong and other female strength advocates like Neghar Fonooni.

One of my favorite quotes...

"Don’t listen to the cardio queens; strength training is how you build a strong, healthy, and lean body." - Nia Shanks

Check out Girls Gone Strong.




Thanks for sending Dennis!

Strength is the MASTER quality.



I liked this quote...

" Hypertrophy is a quality. Strength is a quality. Strength is the MASTER quality. If you need hypertrophy, get it into your program." 
- Dan John

Another cool interval timer - Bit Timer

See Bit Timer Website for details.

Thanks for sending Maggie!



Monday, March 26, 2012

Henry Rollins Iron and Soul



Such an awesome essay... very insightful... I extracted a few of my favorite verses below... Thanks for sending Dennis!

See full essay Henry Rollins "Iron and Soul" here.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

People have become separated from their bodies. They are no longer whole... I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Congrats to Team GTS/4 Star Gym for another successful Competition


Update 3.28 - new team video and individual videos added.
Update 3.27 - new stats, pics and videos added.

The team had another successful day after competing in the USPA CA State Bench Press and Deadlift Championships.  10 GTS Athletes competed in the event.  The team walked away with...

  • 11 Gold Medals
  • 1 Silver Medal
  • Multiple CA State and American Records
  • Best Female Master Lifter!  Congrats Linda!
  • Best Male Master Lifter! Congrats Ed!
As always, huge thanks to Steve Denison, the referees, announcers, spot loaders and all the people that donate their time with the USPA for putting on another fun and inspiring competition!  

Thanks to Mike and Mary Goff for providing my team with the space and equipment we need to get get stronger and blow away personal records. 

Video and results to come, but pictures will be uploaded to this album as they come available!

GTS/4 Star Gym Team Deadlift Statistics

  • Total Weight Lifted: 4025 lbs (10 Team Members)
  • Average Weight Lifted - Team: 402.5 lbs
  • Average Team Body Weight: 174.4 lbs!
  • Heaviest Weight Lifted - Men: 666 lbs
  • Heaviest Weight Lifted - Women: 330 lbs. 
By Men/Women...
  • Total Weight Lifted - Men: 2820 lbs (6 Men)
  • Average Weight Lifted - Men: 470 lbs
  • Total Weight Lifted - Women: 1205 lbs (4 Women)
  • Average Weight Lifted - Women: 301.25 lbs


Interested in joining our team?  Training at 4 Star Gym?
New to strength training? Have no fear, many of the people in these photos only started a few months back!
Contact Info@gametimestrength.com for more information.





Team Video
Huge thanks to Joe and Tatiana for filming and editing all the video for everyone!




Individual Videos

Jess's 314 lb Deadlift, in her first competition! Jess has lost 22 lbs since X-mas!



Anna's 330 lb Deadlift at a bodyweight of 126 lbs!



Linda 253 lb RAW DL in the 55-59 Masters Division, walking away with Best Master Lifter on the day! Hard to believe a year and a half ago we were working on picking up 35 lb Kettlebells off the floor!



Dennis has lost 70+ lbs in the last year and dropping... He's increased his deadlift over 100 lbs in the last few months...



Joe's 485 lb PR Deadlift @ 181 lbs body weight.



Jason's 666 lb PR Deadlift @ 194 lbs body weight.

Come Support GTS Athlete Joe Buys!




Come support rapper and GTS Athlete Joe Buys as he performs at the Hollywood Studios Bar & Grill in Hollywood this Tues night 3.27.12.

Thursday, March 22, 2012

Great Grandmother Strength? Inspiring Story



Great story of a 70 year old woman's experience with strength training and showcasing her hard work!



Thanks to Dennis for sending this over!

Tuesday, March 20, 2012

Impact of Stress

Cool video on stress i stumbled across on http://bretcontreras.com/



Consistency, heavy lifting, Running 101 and Standing at Work



Good articles I've stumbled across the last few days...

Consistency and Longevity - Probably the most influential Strength Coach for GTS and my personal programming has been Dan John.  He's constantly re-thinking fitness "norms" and simplifying everything.  Like him, I've found that consistency and varied intensity/volume over time has led to much greater gains (or losses) than the more traditional mindset of killing yourself until you get burned out or injured in the short term. This article is part 2 of a 3 part series.  Great stuff, highly recommend his books and videos, insightful guy.

Lift heavier - another great article from Dan John. Want to get big? eat big and lift heavy.  Want to lose weight? eat less and lift heavy.  Of course lift heavy is often misinterpreted.  Lifting heavy does not mean max out every day.  Form and patterning is primary focus (Dan and Pavel call this "Greasing the Groove"), then stress your body a little within good form.  Slowly move up over time and test yourself on occasion (a few times per year, although newbies can get away with a bit more than that as they are realizing their strength potential).  Strength is nervous system based, you don't improve strength when your nervous system is always shot.  Dan shares the same love for the deadlift pattern (notice i said pattern, plenty of ways to replicate the pattern without doing the traditional deadlift) as I do.  When you learn how to do the pattern correctly, it will improve many aspects of your life.

Running 101 - I know you've run 3-6 miles when you were back in high school, but that was 10+ years ago.  Don't over do it when you're starting back up.  Best approach is to start small and finish big.  Focus on improving your pattern and ease into higher and faster mileage over several weeks/months.

Stand at Work - Working out 3 hours a week is great, but what happens the rest of the time?  Sitting for 12-14 hours a day changes our body mechanics and movement patterns. Do your best to set up your work or home environment to get you on your feet and out of that seated position.

What women should never do (but often do) while trying to get in shape - a title that explains itself...