X's Favorite Starting Strength Coach. Owner of Ground Zero Strength, ID. Online Coaching for guys who are stuck trying to get strong. Get Coaching and more👇
🚨 How I can Help You Fix Your Training 🚨
Is your training stuck? Struggling with pain, slow progress, or just unsure of what to do next?
Lifts haven't moved up in months or years?
You’re not alone.
I’ve been there an many of my clients have been there too, and I’m here
A middle aged married man just told me:
"Wait 10 years until you have a wife and kids and a house and are miserable"
I told him "DO NOT put that energy on me. That will never be my attitude toward life"
He was shocked I didn't just agree with him like most guys my age do
In fact, anyone who ever says stuff like this
I immediately disregard their opinion on everything else forever
Low life shit.
If you are so miserable, fucking do something about it.
One time I had a client that came in to train after a divorce
Busted his ass for months making serious progress
400+ deadlift, benching 315
Out of the blue he cancels
Next day his Facebook profile update post says "in relationship" new chick
Haven't seen him since
Down bad
While you are in the gym doing 45 minutes of foam rolling and warming up bitching about not having time to go to the gym
Some guy walks in.
- Squats empty bar to warm up
- Works up to 3-5 hard sets
- 1-3 accessories
Leaves in 45 minutes
He's strong.
You're always "injured"
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Too many dudes out tryin to be bodybuilders, powerlifters, MMA, endurance athletes, all at once
trying to build strength and muscle but want to be 10% body fat
There's freak athletes out there that pull it off
But you are Bill from accounting
One step at a time my man
Deadlifts are overrated the risk to reward ratio is too high
You'll blow your back out if you keep doing them
Stick to light cardio and focus on flexibility
Just saw an overweight guy out running.
Shirt soaked
Clearly busting his ass
Came to a stop on a sidewalk corner.
Looked wobbly. Bent Over. Hands on knees. Sat there awhile.
He stood straight up, pounded his chest and yelled "come on"
And kept running
Determination.
Freshman year of high school a couple of buddy’s and I were seeing if we could rep the 45lb bar 100 times.
A football coach walked by and said “Congrats now you are really tired and aren’t any stronger”
I think about this a lot.
If you are a female in a busy gym
And you're doing dumb shit like hip thrusts on deadlift platforms or lunges in squat racks
Expect there to be males hanging around waiting for you to get out of the way so they can train using equip as intended
They ain't "creeping", sweetie
I had a guy come in to the gym today saying he squatted 980lbs his freshman year of high school
Classic skinny legs and beer belly
I'm still baffled at the ignorance like shit at least say something realistic
Couple kids came into the gym last night
Slugged 2-3 scoops of C4 each
Hoodies off exposed bro tanks
Did a giant bench press pyramid up until their upper bodies gave up
Went to cable/DB room ripped curls and triceps
And left
Ahh young gym bros make the world go round
How to crush someone's spirit:
When they are excited telling you about an accomplishment immediately one-up them
"I just hit a 225lb bench!!"
"Cool I just did 315 for 5"
Not cool.
Celebrate with them man
Just created a free deadlift tutorial for you to go from ground zero to hero with your deadlifts.
Hit the like button and I'll send it over to you in the DM's 👌
Deadlift bench marks:
135 - your grandma could lift it with a few months training
225 - your wife's max after few months training
315 - stronger than 99%
405 - stronger than 99% of gym bros
500 - strongish. golf claps at local meet
600 - really strong
700+ - stronk/elite
Dudes on Twitter are out here with a 45 minute 5K and a 245 Squat thinking that a spoon full of Baking Soda at night is going to solve all of their health problems
Squat
Deadlift
Bench
OH-Press
Row
Chin-Ups
Dips
Lunge
All you need to turn yourself into an absolute unit in 5-10 years.
Don't waste your time.
Do things that are actually effective.
Imagine you have the typical 55 year old contractor come in for a consult wanting to get in shape
He drinks, eats gas station food, works long hours, busy AF
And you young bro tell him:
- walk 10k steps
- drink water
- get sunlight
- journal
He's gonna laugh in your face
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Deadlift bench marks:
135 - your grandma might lift it with a few months training
225 - your wife's max after few months training
315 - stronger than 99%
405 - stronger than 99% of gym bros
500 - strongish. golf claps at local meet
600 - really strong
700+ - stronk/elite
Freshman year of high school a couple of buddy’s and I were seeing if we could rep the 45lb bar 100 times.
A football coach walked by and said “Congrats now you are really tired and aren’t any stronger”
I think about this a lot.
How to crush someone's spirit:
When they are excited telling you about an accomplishment immediately one-up them
"I just hit a 225lb bench!!"
"Cool I just did 315 for 5"
Not cool.
Celebrate with them man
Men will eat another big bowl of Monster Mash for the 69th time in a row and think "Hell Yeah"
Ground Beef
Rice
Peppers
Beef Broth/Bone Broth
Down the hatch. Can run through a wall 10 minutes later it digests so well
Freshman year of high school a couple of buddy’s and I were seeing if we could rep the 45lb bar 100 times.
A football coach walked by and said “Congrats now you are really tired and aren’t any stronger”
I think about this a lot.
Bench press is bad for the shoulders
Deadlifts risk to reward is too high
Squats are bad for the knees and sheer your spine
Chin ups hurt your elbows
Run to much and you'll wither away
Remember you are fragile. Protect yourself
225 bench
315 squat
405 deadlift
Most people in strength circles don't consider these "strong"
These numbers for the average dude who trains just mean "not weak"
Deadlift bench marks:
135 - your grandma could lift it with a few months training
225 - your wife's max after few months training
315 - stronger than 99%
405 - stronger than 99% of gym bros
500 - strongish. golf claps at local meet
600 - really strong
700+ - stronk/elite
One of the biggest fitness misconceptions:
⚠️ Thinking it's too late to start ⚠️
You believe you've missed the boat on building muscle or burning fat.
The truth?
Your body is capable of remarkable transformations at any age.
Start now.
65 year old man turns around to me before his National Record 3rd attempt squat and says
"Can you help me? When they say 'bar is loaded' I need you to slap me as hard as you fucking can 3 times on my back and if I miss it's YOUR FAULT"
He crushed the lift, by the way
While you were in the gym doing 69 different lifts to isolate your muscles for 2 hours
Some guy walked in.
Did 3-5 heavy sets of squats
Did 3-5 heavy sets of deadlifts.
Did 3-5 sets of chin-ups.
And left.
He’s strong. You aren’t.
Imagine spending 30 minutes warming up for squats when you could just walk into the gym and start squatting the empty bar for reps and slowly add weight up to your working sets
Local radio station wrote an article on my gym:
It was funny to see the Facebook responses to the post.
"$50 a month for just free weights?"
"Doubt it will make it since it's more expensive than other gyms"
Weeding out the exact type of people I don't want in my gym.
While you were in the gym doing 69 different lifts to isolate your muscles for 2 hours
Some guy walked in.
Did 3-5 heavy sets of squats
Did 3-5 heavy sets of deadlifts.
Did 3-5 sets of chin-ups.
And left.
He’s strong. You aren’t.
Please for the love of your body and your loved ones who need you to be healthy
Stop. Dead. Lifting. As. Exercise.
It’s a competitive move not general exercise
Are you also trying to do work on the vault or iron cross on the rings?
A tiny fraction of people actually exercise
Most people don't even know a person who regularly exercises and if they do it's the weird uncle they all make fun of at family gatherings