The Deisel Strength Mass Report

The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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The MASS Report The Best Muscle Building & Strength Training Tips from the Most Respected Coaches in the Fitness Industry Copyright © 2013 by Jim Smith All Rights Reserved. Diesel Strength, LLC. First Published in June 2013 Printed in the U.S.A. For additional information, please contact: Jim Smith at www.dieselsc.com

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Disclaimer You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this manual, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including The Mass Report. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use The Mass Report, please follow your doctor’s orders. Copyright © 2013, All Rights Reserved. DeFrancos Training and Diesel Strength, LLC.

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Waiver and Release of Liability (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD DEFRANCOS TRAINING, DIESEL STRENGTH, LLC OR JOE DEFRANCO AND JIM SMITH FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

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TABLE OF CONTENTS Top 10 Muscle Building Tips Jim Smith

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How to Squat, Deadlift, Press Better Jim Wendler

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AUDIO BONUSES Eliminate Bench Press Sticking Points Mark Bell Top 5 Strength Training Exercises for Athletes Joe DeFranco Recommended Resources

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About the Author

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The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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INTRODUCTION I’ve been addicted to training ever since I picked up my first weight as a scrawny 98lb wrestler in high school who, at the time, could barely do 10 push-ups.

Over the past 26 years, I’ve learned some very hard lessons in gym and have been through it all. I’ve been injured, I’ve plateaued, and I’ve done a lot of things wrong. But because I loved how training made me feel and how it helped me clear my mind, I kept at it.

My love for training gave me drive and passion to learn as much as I could about getting stronger and building muscle the right way. And this led to me becoming a strength coach after I graduated from college.

These many years later, I have co-authored some of the most important and influential strength training manuals and DVD’s, as well as, what I believe is the best hands-on coach’s certification in the world.

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You could say that training has given me everything in my life.

It provides for my family and has made me stronger, both mentally and physically. I’m no longer that little kid who was unsure of himself or didn’t really fit in. I’m someone who is confident and dialed in to my passion in life; which is helping others to achieve more in their lives and believe in themselves.

Training hard can change you in many ways.

One of the biggest lessons I’ve learned after training for and completing the SEALFIT challenge in 2012, was that we are capable of much more than we ever thought possible.

Hard training isn’t really about the weights or hitting a PR, it is about your struggle to achieve those goals. It is about the fight you wage every time you get under the bar.

It is YOU against you.

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Training can answer the question, are you tough enough to overcome your fear and get under the weight one more time to give it everything you’ve got?

If you are willing to take that chance, great things can happen.

Pushing beyond your own self-imposed mental limitations in training can carryover into our every day lives.

Becoming more mentally tough can allow you to see things differently in the world.

The struggles that we face on a day-to-day basis can become really simple and they don’t seem as tough or insurmountable.

You find out that the harder you push yourself in the gym, the easier life becomes. The obstacles that used to stop you in your tracks - sometimes for days, weeks, or even months – can be smashed as long as you just keep going.

That is the key to life. Take massive action even when there is doubt or fear! The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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If you do that, you can achieve anything.

Use training to forge an iron will and take that with you into your life. The confidence, the mental toughness, the relentlessness, a powerful and unbeatable mind – can all be harnessed through physical training and be used to achieve your own personal greatness.

"Death twitches my ear. Live, he says, I am coming." - Virgil

In the ebook, I am going to share with you some of the things that I’ve learned over the years and give you a better starting point then I had.

In your quest for building muscle and getting stronger, there are several principles that you must adhere to if you want to make continuous progress and remain injury-free.

I have also asked a few of my friends to give their insight on how you can train better and becoming strong as hell. These guys are experts in their own right and are very well respected in the The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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fitness industry. I’m humbled they agreed to participate and I would listen to everything they have to say if your goal is to train hard and train smart for a long time.

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Top 10 Muscle Building Tips

JIM SMITH

The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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Muscle Building Tip #1 The Warm-up is Critical When I was younger, I didn’t need to warm up. I would just go into the gym and start lifting weights (most times with bad form). But, gradually over time, I started accumulating injuries and I didn’t feel good when I left the gym. In fact, my body felt tore up.

I didn’t know what warming up was or why it was important. So I started researching pre-training strategies and how I could train harder and recover faster.

What I found was that warming up ‘awakens’ the body and helps you get a good sweat going before you even touch a weight. It helps lengthen your muscles and gets them to work better. This means you can maintain better form when you lift AND lift at your best potential.

Over the years, we develop a simple 4-step system for warming up:

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STEP 1 SMR

STEP 2 Mobility

STEP 3 Activation

STEP 4 Movement Rehearsal

BREATHING – HYDRATION – POSTURE SIMPLE

COMPLEX AMPED Warm-up 4-Step Process

See AMPED Warm-up for more information – CLICK HERE

Step 1: SMR SMR or self-myofascial release is a self-massage where you use foam rollers, lacrosse balls, softballs, baseballs and whatever else you want to help massage your muscles. The research that I have read says that using these implements for a self-massage may help to relax the soft-tissues of your body so they release back to their original length. This means your muscles will work better and contract harder, i.e., you will get stronger and be able to get maintain better form.

The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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Step 2: Mobility Dynamic mobility movements – such as squat-to-stand or various band traction movements – help to open up our bodies. If we unlock our movement, we can get into better positions, move through a great range of motion with more control, and get stronger, faster. These types of flowing exercises may help to make our muscles, fascia, tendons, and ligament more elastic and reactive.

Step 3: Activation This is where we get the muscles working again that have not been doing their jobs. This happens when we lose good posture – typically at the hips and upper back – and the muscles get ‘downregulated.’ During the warm-up, it becomes critical to get these muscles firing again so that we can feel better and lift more weights.

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Step 4: Movement Rehearsal Finally, at the last stage of the warm-up, we want to rehearse the movements we will be performing for the first primary exercise. For example, if our primary exercise is the bench press, we will hit push-ups or high-rep bench press with just the bar for a couple sets to prepare the appropriate muscle groups for the ramp up into the primary worksets.

As a special note, I wanted to tell you about the importance of breathing, hydration and posture for everything we do, in and out of the gym. Learning how to breathe deeper into our abdomen and fully utilizing our deep breathing muscle together (synergistically), will not only give us better core stability, but also help to relax our bodies. Most of us are ‘stress breathers’ or only breathe into our chest using our accessory breathing muscles.

The impact of this ‘chronic hyperventilation” is seen across our entire body. It affects the resting ‘tone’ or tightness in our muscles and can negatively impact our posture.

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The same goes for not drinking enough water throughout the day. It is typically recommended you drink half your bodyweight in ounces throughout the day. But I recommend much more if you train on a regular basis. Being dehydrated causes our muscles and soft-tissues in our body to get ‘glued’ down and this changes how well they slide over one another. This is a big problem, especially if you are trying to perform your best in the gym and get into a good position when under the bar.

Finally, throughout the warm-up and for every exercise you do, you should always be trying to keep good posture. This means your hips, spine and head should be in a straight line – regardless of what you’re doing. Kelly Starrett calls this, “organizing the spine first.” Like I said, however, maintaining good posture can be very difficult if you don’t learn to how to breathe deeper (diaphragmatically, or into your belly) and drink enough water.

The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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Muscle Building Tip # 2 Pick the Right Exercises You know what exercises I’m talking about; yeah, the hard ones. The compound exercises that give you the most bang-for-yourbuck.

When you train, you want to train with the greatest efficiency as possible. This means picking exercises that will challenge multiple muscle groups at once and push you hard in the gym.

Isolation exercises (like tricep kickbacks) do have their place in the workout if you working on a weakness or injury, but the majority of your training should be made up of the big exercises.

Here is my list of the best compound exercises that you should be using in your workouts.

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UPPER BODY Exercises

UPPER BODY Exercises

Bench Press Incline Bench Press Push-ups Pull-ups Chin-ups Military Press Dips Power Cleans Power Clean & Press

Back Squats Front Squats Box Squats Conventional Deadlifts Sumo Deadlifts Trap Bar Deadlifts Rack Pulls Romanian Deadlifts (RDL’s) Hip Thrusts Lunges

The problem with these exercises, and all heavy training, is that you need make sure your form is on point. Because, as you progress, you’ll be adding more and more weight on the bar. And if your form is terrible, then you’re just asking for big problems.

So progress slowly and constantly work on getting your form tight.

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Muscle Building Tip # 3 Focus on Good Form and Good Position For the “Big 3” movements, I’ve put together some of the most comprehensive training guides on the NET to help you get better at doing the lifts safely and effectively:

How to Bench Press – CLICK HERE How to Deadlift – CLICK HERE How to Squat – CLICK HERE These will help you get started and teach you the fundamentals of each exercise and the importance of good position. If you were deadlifting, for example, a good position would be a straight back, braced core, and torque at the shoulders and hips for more tension.

You always want to start an exercise in the best position possible because this will increase the likelihood of completing the lift and not injuring yourself. It will also teach you and reinforce what a The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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good position is so when you get out of position, you’ll be able to end the set without messing yourself up.

Muscle Building Tip # 4 Choose the Right Sets and Reps To build more muscle and get stronger, you have to push the weights for the big exercises. To keep your body adapting, the simple rule is that you have to do something different in a workout, then you did in the workout before.

If you benched 225 for 10 reps last workout, you need to try and get 11 reps. Or, if you went through a workout and took 90 seconds between each exercise, you should try and keep the rest periods to 60 seconds. This is called the Principle of Progressive Overload.

Pushing yourself just a little harder will force your body to adapt and overcome this new stress.

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While there are a number of training variables you can adjust in your workouts to make them harder:  Modifying the rest periods,  Changing the amount of weight lifted,  Changing the exercise,  Changing the implement,  Changing the tempo or speed of movement, or  Changing the volume (sets x reps)

We will focus on what rep schemes have worked for my programs:

6-8 reps – Strength + Muscle Mass 8-12 reps – Strength + Muscle Mass In my experience, focusing on these rep schemes and choosing the right compound exercises will a deadly combination for you if you want to pack on muscle and get strong.

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But, if is not enough to just perform 6-8 reps for an exercise with an easy weight, you have to choose a weight where you are able to just get that last rep (with good form) and no more. It is all about intensity and pushing hard, not just getting the reps written on the piece of paper.

Are these set in stone? Hell no. They are arbitrary numbers. But they are a good starting point for anyone and have worked for me over the years.

Like I said, the key is pushing yourself to try and create a change in your muscles.

Brad Schoenfeld published new research on the science of hypertrophy and they found that there are 3 things that build more muscle:

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1. mechanical stress – amount of weight we lift a. Simple explanation – lift heavier weights to stimulate muscle growth 2. muscle damage – unique stimulus and adhering to the Principle of Progressive Overload a. Simple explanation – use a variety of rep ranges, implements and exercises in your training to challenge yourself 3. metabolic stress – push yourself hard in the gym a. Simple explanation – minimize rest periods and push the pace

Study: The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training

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Muscle Building Tip # 5 Get Tempo Under Control When the weights aren’t going up and you’ve ever hit a wall in the gym, this can be very frustrating.

By simply by focusing on the quality of your repetitions for a given exercise can make all of the difference in the world in helping you jump start your progress again.

This can simply be referred to as changing the tempo.

For every movement, there are 3 phases:  a concentric phase - where your muscles shorten under tension  an eccentric phase - where your muscles lengthen under tension, and  an isometric phase - where there is tension but no change in the length of the muscle

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Research has shown that the majority of muscle damage (or microtrauma) associated with heavy strength training occurs during the eccentric or lowering phase.

We can use this to our advantage and focus on a ‘controlled’ eccentric to maximize the muscle fiber damage and reap the benefits when our muscles repair themselves and adapt to a bigger and stronger version.

Here is a simple example:

When performing a bench press with your 10RM (the weight where you can perform 10 reps with good form), unrack the bar and lower the weight for a count of 3-5 seconds. When it touches your chest, explode it back up to lockout and repeat. What you’ll find is that the weight where you could normally perform 10 reps with now feels like a ton of bricks at rep 7. You’ve increased the time under tension (or TuT) for the set and increased the amount of lactic acid in your muscles.

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This simple ‘trick’ can work for any exercise. We love incorporating slow eccentrics with our back, arm, leg, shoulder and chest movements to smash plateaus.

Modifying the tempo is just one training effect that can make your set and your time in the gym much more efficient.

Notice that I didn’t say to press the weight back out to lockout slow and controlled as well. During the pressing (concentric) phase, you always want to drive into the bar as hard as you can. This type of training will increase your strength, power and recruit more motor units. And, remember, life and moving in the real world is not slow and controlled. Whenever you perform a concentric movement, make sure you move the bar with bad intentions.

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Muscle Building Tip # 6 Full Range of Motion The bottom line is, when you train any exercise, you should do it through the greatest range of motion possible.

With that being said, not everyone can do this. Previous injuries, lack of mobility and stability, and poor technique can all prevent you from performing an exercise the way it is intended.

This means that not everyone should hit a full range exercise.

This can predispose them to injury and hurt them in the long run. The smarter way to approach a new exercise, or one that you’ve been doing for years with bad form, is just to start over.

Take the weight off the bar and start from scratch. Learn the proper positions you need to get in for each exercise and how to create tension through the full execution of the lift. Only stay in a range of motion where you can perform the exercise the right way. For example, a high box can be used to train and reinforce The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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good technique for a squat and can be progressively lowered as you get better.

Refer to Tip # 3 for how to bench, squat and deadlift – and get with a qualified trainer to fill in the other gaps in your technique.

Muscle Building Tip # 7 Don’t Be Scared of Partials As you advance and get your form dialed in, hitting partial reps is a great way to continue a set and create massive metabolic and structural disruption.

A partial rep is where you can only perform a limited range of motion for an exercise because you’ve already reached near failure at the end of the set. The other important key to partials is to always stay in the ‘groove’ and not lose your form. Just because you’re pushing to the limit, doesn’t mean your form goes to crap.

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I typically don’t recommend partials for the big 3 exercises (bench, squat, deadlifts) just because it requires really good spotters and have a high potential of injury, but supplement exercises are a different story.

Partials can be used with t-bar rows, curls, lat pull downs, db shoulder presses, tricep extensions, posterior flyes, side laterals just to name a few.

Finally, partials should be cycled into your workouts and not used every training session. Even though they are very effective, they are very taxing to your muscles and require lots of recovery.

Muscle Building Tip # 8 Don’t be Scared of High Reps I’ve already stated what I feel are the optimal rep ranges for most exercises in your programs. But I also want to encourage you to be brave and go for broke.

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Using finishers after your main sets is a great way to get more volume into your workouts and push yourself mentally to another level.

We often grab a weight at 50% of our ending weight we used for our last set and see how long it takes us to get to 50 or 100 reps.

We hit as few of sets as possible and rest as short as possible to reach our target number of reps; Just keep the weight moving and get intense. Rest briefly only when your form breaks down and then get back into it.

Muscle Building Tip # 9 Get a Good Training Partner You need to find someone or a small group of guys who love training. They have to absolutely love training and love getting after it.

These are type of guys who don’t just get through a workout, they give everything they’ve got for every set. The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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A good training partner will give you a good spot and also help you get through the end of a set – getting every rep you can without killing yourself.

And, if you train with the same guys for a long time, they will learn how to spot you. Remember, everyone is different and the spot for everyone is different. As an example, some guys go on a count and some guys go on a breath.

From the hand off for the bench, to knowing when you’re going to fail mid-rep during a squat, good training partners know you and are always there.

Yes, it is your mind that gives you the intensity and drive for each set and every rep, but a good training partner can give you an edge.

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Muscle Building Tip # 10 Mindset With every set and every rep you do, you should be thinking, “I am going to give this everything I have and not leave any doubt that I own this weight.”

Intention is everything when you train.

You have to give it your all if you want results. It doesn’t matter if you’re hitting your warm-up sets or your max effort work, tense your body, focus your mind, and drive the weight.

Doubt isn’t going to work if you’re under a heavy squat weight or you’re about to pull your max deadlift. Your mind has to be clear and your body has to be ready.

Doubt can also creep in when you leave the gym and know you just did the workout in your notebook. Just getting through a workout isn’t what training is all about.

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It is about testing yourself and creating an iron will.

Because the harder you train in the gym, the better prepared you’ll be for whatever life throws at you in the real world.

So give every workout, every set, and every rep – everything you’ve got.

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How to Squat, Deadlift, Press Better

JIM WENDLER jimwendler.com

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Squat Build your Back and Abs – Every lift requires you to have a strong midsection but I don’t think people realize how strong it has to be. A couple sets of sit-ups is not going to cut it. And doing the latest “abdominal activation” exercise being pumped on the internet is a sure way to get out of quality work. You must raise your expectations. Your abs and low/mid back must be trained with low/mid level weights for high reps. I recommend you use a variety of low back exercises from easy movements (Reverse Hypers, back raises) to high rep straight leg deadlifts (20+ reps) The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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and good mornings. Essentially, build an indestructible mid section that will not fold under heavy weight. Remember that the mid-section is what links your legs and hips to the bar. When power is lost between the two, the lift is missed.

Be Aggressive out of the Hole – Too many people are scared when they squat. Instead of embracing the fear and using it to their advantage, they become hesitant. At the bottom of the squat, the hardest part, you must drive and push like your life depends on it. This is not a time for reflection or thinking about form – this is a time for reckless abandon. You have to lift with a chip and a barbell on your shoulder.

Eat – In an age of 160 pound internet 6 Pack Heroes and skinny jeans, eating is a lost art of strength training. If you want to get strong, don’t self sabotage your training and have the Ab Excuse to fall back on. Gain some weight. Eat to move weight. The attitude of today’s beginner lifter is going to kill strength training and turn it into Asterisk Training - * Training is when a lifter says “I squatted 200 pounds WITH ABS.” No one cares about the Asterisk Lifter, they only care about the weight. The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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Press Use your hips – Although the strict press does not use your legs, a strict press is still a total body movement. Along with a strong mid-section (see above as it still relates to the press), learning to use your hips when you press is essential to starting strength in the press. People screw around with “dead stop” presses to help improve their body position but this is nothing more than an unathletic solution to an athletic problem. The start of the press is much like a jump – everything must be activated to get the bar moving. Straight legs and a shove of the hips into the bar is a subtle movement but essential to having a strong press. The next time you press think about it as a hip movement to get started.

Breathe – Learning how to breathe is essential to a good press. You must hold your air when you take the bar off, but you don’t want full lungs the whole time. Full lungs = light head. Once you take the bar off, let out a little bit of air. Enough to supply your head with some oxygen but not enough to lose your tightness. Each rep must be done with this technique. If you let out most the air after the lift is on your shoulders again, reset your lungs and do the reps correctly. The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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Upper back – Having a strong and stable upper back is essential in the press. It allows you to remain in good position from the start of the lift, maintain good bar path and confidence when taking the bar off the rack. The upper back should be trained with high rep exercises (20-50 reps) with face pulls, rear raises and band pull-aparts. Movements such as cleans (power and hang), deadlifts (of all varieties), rows and shrugs are (or should) already be part of your training and help build a strong upper back. Like low/mid back work, your upper back should be trained with a variety of isolation movements and heavy compound work.

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Deadlift Row – Dumbbell rows are one of the best assistance exercises for all lifts. It helps your bench, press and deadlift. With the added caveat of it being easy on your lower back, the dumbbell row is a great way to help lock out strength in the deadlift. When you take off the straps, the high rep dumbbell row (aka Kroc Rows) has the added benefit of being the best grip strengthener for heavy pulls.

One thing at a time – There are way too many deadlift articles out there. Way too many. Too many “tips” and too many experts telling you what is the correct way to deadlift. At the end of the day, it’s just a deadlift so don’t overanalyze the movement of picking up a barbell. With all the articles and tips, it is easy to overthink the lift, WHILE you lift. I always limit each lift to ONE cue per set. This could be a form thing “Ass down…Ass down” or a mental thing “STRONG AS FUCK!” – but whatever it is, it is just one thing. Don’t clutter your lifts with unnecessary baggage. There is already enough weight on the bar so don’t make it any heavier. The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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Learn to Jump – You want to be an explosive lifter? Jump. Over boxes. On boxes. Over hurdles. Long jumps. Tuck jumps. Jumping teaches you how to explode out of the hole of the squat, and out of the bottom of a deadlift. Also, jumps will you’re your starting strength in all lifts – you can’t isolate your CNS! When you jump on a high box, the jump has consequences. This is a good thing as it requires you to be competitive and how to turn EVERYTHING on. You cannot be loose when you jump on a high box.

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The Mass Report Recommended Resources

CPPS Coaches Join our global network of professional coaches Site: http://www.cppscoaches.com

AMPED Warm-up The best selling warm-up product on the market Site: http://www.ampedwarmup.com

EXTREME DVD Make your training fun again with some of the most innovative exercises you have ever seen! Site: http://www.dieselsc.com/store/extreme

POWER DVD Explosive athletic power taken to new levels of awesome! Site: http://www.dieselsc.com/store/power

Hard:CORE Training System The most comprehensive core training system ever created! Site: http://www.dieselsc.com/store/core

SPEED The best SPEED training system for team sport athletes! Site: http://www.dieselsc.com/store/speed

The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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About the Author Jim Smith, CSCS dieselsc.com Jim is a highly respected strength coach and owner of Diesel Strength and Conditioning. He is also on the Fitness Advisory board for LIVESTRONG.com, Muscle & Fitness, Men’s Fitness, and Schwarzenegger.com. Jim is regularly featured in Men’s Fitness, Muscle & Fitness and Men’s Health. Jim has published several best selling manuals and DVD’s in the areas of athletic performance, muscle building and strength training that have been purchased by athletes, coaches and fitness professionals all over the world.

The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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The MASS Report Copyright © 2013, by Jim Smith. All Rights Reserved. http://www.dieselsc.com

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