Side of a House Diet

Ronnie Coleman Talks Dieting

How to diet yourself down to look like the side of a house



Chicken, steak, chicken, steak, chicken, steak, wear your belt more chicken more steak, train, sit, cheat meal, repeat...

Bodybuilding Routines

Deadlift Sticking Point

Deadlift Sticking Point - Have you got one?

Chances are you have, this post is about breaking through that sticking point and getting on track with strong pulling!

A deadlift sticking point is where the bar stops on a MAX DEADLIFT. No matter what, you do you can't get past it unless someone is holding a gun to your head (which is highly unlikely to happen - isn't it?)

Your deadlift sticking point is without a doubt because the bar has slowed down. You need to overcome this by training speed. Now if you thought Westside Barbell was a load of shit and you need to train slowly then think again. 10-12 sets of 2 reps 1min rest with 50-60% of your max deadlift lifted as fast as possible is needed to get your speed on the up. Do this once a week.

Secondly, direct attention needs to be paid towards your actual sticking point by use of rack work.

Place your bar on the rack where you start to lose speed not where the bar stops

Step in very close to the bar and pull as you would with a normal lift - what you will find is that you will probably need to use much lower weights to get the bar moving (dont stand away from the bar and hitch the bar up your thighs (you can literally do hundreds more pounds with this method). Rack pulls are pretty harsh on the lower back so be warned.

Thirdly, box pulls are a super deadlift exercise. Also, a very tough movement - the box pull should be used with great caution as you will be moving into new territories with your Range Of Movement (ROM)

This one is pretty simple - following all the rules of safe deadlfting - stand on a box about 5 inches off the ground to increase the ROM of the deadlift. Reps and sets are upto you, I would recommend starting light wth about 8 reps and finding your place with this one before going overboard with big weights.

In addition to the above exercises for getting past your deadlift sticking point I would also advise use of the following exercises to assist your training.

Kettlebell swings or weight swings for added hip strength and lower back conditioning.
Heavy shrugs for 15-20 reps
Box jumps to assist your speed work

Check out this great resource for foam roller work to assist hip mobility

Finally don't forget that your hips are a very complex muscular structure and require much stretching and rest as they get seriously tight from deadlifting.

And finally don't give up smashing through your plateau's it requires serious hard work and perseverance

Bodybuilding Routines

Tuna Shakes for Bodybuilding

Tuna Shakes for Bodybuilding

Do you need protein shakes made from protein powder?

Good question, one that I cannot answer. However one thing is for sure you need plenty of protein in your diet to ensure a positive nitrogen balance to allow new tissue to be synthesized. Without lots of protein in your diet your chances of building muscle are fucked!

A great way to get extra protein without eating shed loads of meat and spending a fortune on protein powders is the good old Tuna Shake

Sadistic and hardcore? Not really, with plenty of veg juice and a hint of chilli you're onto a winner! Give this one a try as a starter to ease your way into the world of tuna shakes and then head over to deepsquatter.com to try out some more wonderful tuna shakes recipes.

1 can tuna in water,drained
1 13oz can of V-8 juice
1 tsp extra virgin olive oil (optional)
2 tbsp lemon juice
a dash of chili pepper sauce

Come and have a go if you think you're hard enough

tuna shakes are for real men

Paul Anderson Strongman|Weightlifter Routine

Paul Anderson Strongman|Weightlifter

Some say Paul Anderson is the Strongest man who ever lived and in some senses 'rightly so' with reports of 1200lb squats 6000lb back lifts 425lb overhead for reps you possibly can't argue with that!!

Paul Anderson was an Olympic Gold medallist in the 1956 Melbourne Olympics but was banned from Amateur Sport due to taking a few dollars in Wrestling and would have likely won 60,64 and the 68 Olympics if he had been given the chance (which would have equalled Al Oerter the discus thrower)

What stood out most about Paul Anderson was that he was light years away from all other strength athletes of his time! Not only in the weights he could raise but also the wya n which he trained.

Paul Anderson combined very short but intense training sessions throughout the day, routines such as 10 reps squat with 600lb then rest for 30 mins or an hour and contiue through out the day. Years later this type of routine was done in Eastern Bloc countries (or at least where people had the time)

Another trait of Paul was his milk consumption, he would drink about a gallon of milk throughout the whole day (sounds familiar? See Milk and Squatting)




Paul Anderson Weight Lifting Example Session
Day One

Full squat – 600 – 2×10
825 – 2 reps
845 – 2 reps
900 – 2 reps
Half squats – 1200 – 2 reps
Quarter squats – 1800 – 2 reps
Deadlift – 650 – 4×6-8 reps

Day Two

Press off racks,
300 – 6 reps
400 – 2 reps
390 – 2 reps
370 – 2 reps
Press outs, 500 pounds, several sets of 4 reps from about the sticking point in the press to overhead.
Press from shoulders to top of head – 500, 4 reps.
Push press off rack – 450, 3 reps.
Bench press – 400 to 450, sets of 6-8 reps.”

In addition to being incredibly strong, Paul Anderson was also very athletic. He could do handstand press ups and had a 36 inch vertical jump and could standing long jump over 10 feet whilst weighing in at around 360lbs (this is a common trait of many olympic lifters - explosive strength)

One can only dream about being this strong but we can take many things away with us from such a STRENGTH LEGEND.

Squatting and pressing is what makes us grow add to this plenty of fuel and rest and you have the raw ingridients for Super Strength. Consistent training and pushing into new boundaries and you'll be as strong as you can ever be

Bodybuilding Routines

Deadlift Program Deadlift Workout Deadlift Routine

Deadlift Program

There are many deadlift programs out there for the taking, many of which call upon you to give you absolute bloody best (and rightly so!). You don't get anything for nothing when it comes to increasing your deadlift.

For starters what is your best deadlift?

Was your best deadlift a 100% effort?

Chances are unless you're a competitive powerlifter or a strongman competitor then you've left plenty in the tank.

I'm saying you should go and rip your arsehole right out now, but The Deadlift takes some serious concentration, controlled aggression and guts to pull a personal record.

Which ever Deadlift Program you decide to do (or even create yourself), you must be ready for it and give 100% commitment.

Just following a program with some direction may help you!

Here are 2 programs that are worth looking at to help you on your way to a new Deadlift PR

1. Mark Phillipi's deadlift program is here
Well worth a read and also a downloadable EXCEL spreadsheet to help you along

2.Smolov Deadlift Cycle very similar to the Smolov Squat Cycle found here via kettlebell website.

Check out what these Deadlift routines are all about and workout how you're gonna make that leap to newly found pulling power

Secrets of Strength and Development

Bob Hoffman Secrets of Strength and Development

Who was Bob Hoffman?


Bob Hoffman was foremost an athlete/weightlifter and secondly a nutritionist/coach and philantropist and business man.

Bob Hoffman was born in Georgia on the November 9th 1898. He was born on a farm in Tifton and never suffered from illness as a child as many other Oltime Strongmen have claimed. He was born strong with a strong father to follow on the farm where much of his strength was nurtured.

Bob started his physical culture very young at the age of 5 when he excelled in many sports- especially canoeing.

Bob's business career started in the 1920s after World War I (see below), at first he sold oil burners, before later developing his business into the hugely successful York Barbell Company

Check out York Barbell Courses

Bob Hoffman, never the greatest coach or athlete, was a man who had a massive influence on weightlifting and bodybuilding for well over half a century.

Not only was Bob Hoffman a pioneering the the world of Strength Development and Physical Culture her also was an outstanding soldier in World War I - he gained 3 Croix de Guerres with two palms and a Silver Star from France. From Belgium he was awarded The Belgian Order of Leopold and from Italy the Italian War Cross and the Purple Heart.


Bob Hoffman Books on Sandow Plus





Also, fancy making a Bob Hoffman Protein Shake?

Here's the ingredient list from Bob's Hi Proteen Drink (via OldtimeStrongman.com

10 in 1 Hi-Proteen

1. Mira Soy - Natural Soya Powder
2. Caseinate of Milk
3. Cotton Seed Protein
4. Egg Albumen
5. Gelatin
6. Peanut Meal
7. Brewer's Yeast
8. Wheat germ
9. A 96% Soya Protein
10. Lecithin

Think you could hold that down?

Bob Hoffman Books available for Download at sandowplus

Bob Hoffman Books on Sandow Plus


Weight Lifting by Bob Hoffman


Big Arms by Bob Hoffman


Secrets of Strength & Development


The Big Chest Book


Bob Hoffman's Simplified System of Swing Bar Training


Bob Hoffman's Simplified System of Barbell Training


Bob Hoffman's Simplified System of Dumbell Training


The York Handbalancing Course


Bob Hoffman's Daily Dozen


Advanced Methods of Weight Training


Functional Isometric Contraction System


Functional Isometric Contraction - Advanced Course


Functional Isometric Contraction
Exercise without Movement

Best Bicep Exercises

Best Bicep Exercises for Mass Building

Smitty from the Diesel Crew and AMD (Accelerated Muscular Development System) has provided us with a great resource for Exercises for Building Big Biceps!

It possibly contains exercises for building biceps that many of you have never seen before or wondered exactly what they were and how they are performed.

Not only is this a great video for giving you ideas for building big guns, the exercises contained in this video will also greatly strengthen the grip, elbow and hands to a degree that can pass over into many sport (especially arm wrestling)



Best Bicep Exercise List

2 Handed Hammer Grip Preacher Curls
Crush Curls
Low Pulley Towel Curls
Towel Pull Ups
Neutral Grip Towel Barbell Curls
Reverse Curls
Plate Preacher Curls

Before you go any further with training to build big biceps check out my article How To Build Big Biceps first

Bodybuilding Routines