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Archive for the ‘Injury Prevention’ Category

The Path of the Awakened Warriors

Saturday, January 21st, 2012

By Brandon Cook

“Given enough time, any man may master the physical. With enough knowledge, any man may become wise. It is the true warrior who can master both….and surpass the result.”
- Tien T’ai

Brandon Cook

“Your work is to discover your work and then with all your heart give yourself to it.” – Buddha

What’s up BIG guy? Hope you’re doing great and enjoying life! ;)

If you’re new here, I’d like to personally welcome you! This blog is a journey into transformation, evolution and personal growth… mine, my brothers and more importantly YOURS!  Not just on a physical front, mind you, but also mentally, spiritually and beyond.

Our ultimate goal for this blog is to create a tribe of Awakened Warriors that are following this enlightened path to health, fitness and personal development.

At the end of the day, we want you to achieve your highest potential in life and enjoy the process of pushing yourself beyond your comfort zone.

If you’re not growing, you’re dying and so we have to force ourselves to keep striving for excellence. We have to get comfortable, being uncomfortable and that means challenging ourselves in new ways and experiencing life to the fullest.

If you’re a long time reader of this site, then let me stop right now and say THANK YOU for returning to this site and blog and checking out the information and insights we’ve been sharing. I really hope this website has added some value to your life because that’s our ultimate purpose here. (more…)

Part 3: Twenty Ways to Become a Contrarian Bodybuilder

Wednesday, October 12th, 2011

By Brandon Cook

“Most people want to believe rather than to know, to take for granted rather than to find out.”- James Thurber

 Steve ReevesIn Part 1, we learned that a “contrarian” is a person with a preference for taking a position in opposition to the majority.

In Part 2, we covered the first 10 Ways to Become a Contrarian Bodybuilder by doing the opposite of what most people do.

In this killer post I’ll cover the next 10 Ways to succeed at building the body of your dreams by doing the opposite of what most trainees are doing. Then I’ll segue into revealing the highly controversial and Original Contrarian Bodybuilder! You’ll definitely want to read this all the way to the end. ;) (more…)

The Foundation of a Mass Building Workout Routine Part III

Monday, June 13th, 2011

By Brandon Cook

“If you train hard, you’ll not only be hard, you’ll be hard to beat.”Herschel Walker

“The mistake most trainees make is that they try to move too quickly for complex movements before getting the form down. But greatness resides in those who have the patience to master the patterns first, then add complexity later.” –Dan John

In Part I we learned that Squats and Deadlifts should be the cornerstone of your workout routine because they are two of the most effective exercises for building muscle mass known to man. We covered 9 tips to help you prepare your body to perform these exercises and greatly reduce any risk of injury.

In Part II we learned the importance of having a healthy level of respect for the iron and thus a strong focus on lifting with proper form and technique. I also revealed three different progressions for safely working up to a top end lift.

In this final installment, I plan to cover several variations of the squat and deadlift that you can pick and choose to use in your training programs.  These variations offer many benefits:

  • Allow you to learn proper form and technique
  • Work your way into more advanced variations of the lifts
  • Prevent muscle imbalances and overuse injuries
  • Stave off boredom by rotating them in and out of your program
  • Select certain variations that correlate with your goals
  • Choose variations that work best with your structure and biomechanics
  • (more…)

The Foundation of Mass Building Workout Routines Part II

Thursday, May 19th, 2011

“He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful.” –Lao Tzu

Man Deadlifting

“You’d be hard-pressed to find a single weight-training movement that’s more “complete” than the deadlift. It’s not just an upper or lower back exercise, or a grip exercise, or a posterior chain exercise, or a core exercise; it’s an every thing exercise. To that end, it’s a must-have in any lifter, athlete, or weekend warrior’s training arsenal.” –Eric Cressey

In Part I we learned that Squats and Deadlifts should form the foundation of your work out routines because they are two of the most effective exercises for building muscle mass known to man.

They’re also two of the hardest!!! That’s why we also covered 9 tips to minimize your risk of injury. If you haven’t read Part I- you probably should!

Now, one thing that I must confess is that I am far from a squat and deadlift master. I’m not incredibly strong in either lift and will probably never be breaking any world records. On the other hand, I am getting stronger every day and am doing my best to practice what I preach by “leading from the front” as Zach Even-Esh likes say.

Remember, this blog is my brother’s and my journey to size, strength and living an awesome life as we learn from the strength coaches and other experts we recommend on the website. You and I are on the same path… so I guess that makes you pretty cool too! :cool:

Everything that I share here comes from my personal experience, years of research and my desire to apply and share what I’m learning with you (while continually improving and growing as a person.) (more…)

The Foundation of Mass Building Work Out Routines Part I

Wednesday, April 20th, 2011

By Brandon Cook

“For a hard gainer to get big, strong and very impressive is a truly great achievement – one done against the odds. It demands an indomitable spirit and hard-gainer character.” - Stuart McRobert

Dave Draper Front Squatting


“Very few movements require the same degree of dedication, desire and determination as heavy squats. Squats are more than a physical strength builder and may be the only movement that builds a person’s character. Life is about standing up AFTER a heavy load takes you down.”
– Dave Tate

Ever been to the gym and seen a skinny guy doing barbell curls in this weird metal cage looking thingy?

If you didn’t know, that’s called a Power Cage or Squat Rack… and it’s NOT for barbell curls… it’s for SQUATS!  :roll:

My point is that sometimes we’re in the right place, but it must have been the wrong time. Yes, I stole that from a song!

The skinny guy doing barbell curls in the Power Cage IS in the right place… but it’s NOT the time for barbell curls; it’s time for squats and lots of them!

What the misinformed hardgainer doesn’t understand is that the foundation of mass building work out routines should revolve around two main exercises (that is if your goal is to get big and strong as fast as possible.)

These two basic strength exercises:

  • Give you the most bang for your buck
  • Stimulate the biggest muscle fibers on your body
  • Flood your body with pure, unbridled Testosterone
  • Make you physically and mentally stronger
  • Create the demand for new muscle growth
  • Dramatically increase your power and athleticism
  • Make women want you and men want to be you
  • And overall just make you one, bad-ass dude!

Anyway, if you haven’t guessed by now, the two exercises I’m referring to are…. (more…)


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