Tag Archives: sandbag training

Bodyweight Reverse Pyramid Training

Rough Strength Back Lever on RingsSo I have not been releasing new articles for quite some time. You may think: “Ah… He just gets drunk every night and is so hungover that cannot even type”. There is no fucking way for this to be true. I was busy with some useful things, which I will reveal at the end.

And now I would like to kick some ass with an article about the training approach that I consider the one of the most effective out there. Enter the Reverse Pyramid Training.

What Is Reverse Pyramid Training [RPT]?

It all started in my early training days. I experimented a bit with an approach  that everybody called “Reverse Pyramid Training”. There was no information on it, and I had no access to the internet at that time. It was a pure assumption that if you can ramp the weight up every set, you should be able to do it other way around. Due to the lack of expertise and  the moronic race to increase the working weight every session I was not able to get any meaningful results. As a consequence, I dropped the approach and considered it ineffective for some time.

Several years ago I was introduced to a reasonable version of Reverse Pyramid Training by this article. Martin Berkhan claimed it to be “the most successful” for him and his clients. The photos and videos proved his words. After that, I have seen lots of people all over the internet who used this approach with success.

So what is this Reverse Pyramid Training? Continue reading

“One Skill a Day” Training Program

Sergio Oliva PosingHave you ever had this feeling that your training is going nowhere? Are you still torturing your body with the same old program you were using for last 5 years of training? Are you sincerely amazed with the lack of results? Ok, enough questions. We’ve both definitely been in such situation. You are doing 3 full-body workouts per week for a really long time. Then they just stop working. You get an enlightenment and try some sort of Upper/Lower Split.  Your gains skyrocket to stratosphere and your reason to live seems to be restored. You think that you’ve found The Program. However, after decent amount of time the story repeats itself. You get frustrated (and maybe depressed) one more time. What to do? There are lots of ways out. I’d like to discuss one of them today. What if you could train every day (or almost every day), and get outstanding results? Seems too good to be true, but my solution fits the previous sentence perfectly. Enter “One Skill a Day” Training Program.

One Skill a Day? Continue reading

Top 5 Exercises for Awesome Shoulder Development

Doug Hepburn Performing Handstand Push-UpYou may wonder why the F do I write an article on such trendy and obvious thing? Hell, you can search the internet and there will be tons of info on shoulder training. And I’m cool with it. However, I’d like to write the Rough Strength version. It’s the sum of my own training experience. Besides, there are lots of people who are new to training and they are wondering how to get those strong cannonball shoulders.

Why am I writing about shoulders? Why not legs? Why not biceps and abs? Because shoulders are the most masculine part of the body (along with traps). Nothing will make you stand out from the crowd like well-developed shoulders. Shoulder is one of the most complex joints, so it’s wise idea to develop them. If you noticed, all the upper body movement patterns are based on the shoulder position.

So here are Rough Strength top 5 exercises for awesome shoulder development: Continue reading

5 Ways Sandbag Training Will Help You in a Bar Fight

My drawing of Edward Norton from Fight ClubSo today I came up with pretty unusual topic. That’s why I like writing my thoughts here on Rough Strength. There are no limits and full freedom for experimentation. But, anyway, back to the theme. Why I write on such topic? I’m not a big fan of bar fights. I mean, fighting is natural for men. It builds character and confidence. But I never start fights. I use my strength only if it’s unavoidable. I think, that every strong man will share my view. Starting a fight just for the sake of fighting is immature and shows lack of confidence in 95% of cases. But there are times when you must do what is right.

On Saturday evening was situation just like that. Continue reading

5 x 5 Strength Training Template: How to Do It Right

Reg Park 5x5 Strength RoutineRecently I got lots of e-mails on programming. All of the people wanted me to analyze their programs and say what I think about them. Some of them even wanted me to try their program. I try to answer all of my e-mails. But I get really bored to write the same thing over and over again. So I decided to write another post on basics. Specifically on 5 x 5 strength template. I really like this approach and always amazed how it gets lost and returns, then again gets lost, then returns again etc. But first of all, let’s take a look at some history of this famous training template.

5 x 5 Strength Training Template in History and Its Variations

Well, I don’t really know whether old-timers used exactly 5 sets of 5 reps. I think, that they came up with something like this at some point. Continue reading

Rough Strength Review: Dinosaur Training

Dinosaur Training by Brooks D. KubikDinosaur Training: Lost Secrets of Strength and Development by Brooks D. Kubik.

You don’t need a review of this book because you probably read it. And I don’t want this to be just another review because my serious training started after reading this book. Besides, it’s not just a book anymore, it’s bible for many lifters and tranees. And I’ll be brave enough to say that it is one of the best books ever written on strength training. This post is for all younger lifters and trainees who haven’t heard about this book or for some reason haven’t read it (what is a big mistake). Yes, it’s blast from the past but it is well worth it. Dinosaur Training has its own pluses and minuses and I want to discuss them in detail.

Why Should You Even Bother? Continue reading

5 Sandbag Strength Training Benefits

5 Sandbag Strength Training Benefits…So I was sitting and thinking: “Why sandbag strength training isn’t really popular nowadays?” Actually two answers came up to my mind. Firstly, sandbag training is really tough. It’s not for all those boys and girls that attend fitness clubs to get social. It’s not for all those fat rich people that are got so used to luxury and comfort that they drive to fitness club to walk on treadmill. And, of course, it’s not for all those close-minded pseudo-bodybuilders that think that nothing works if it’s not a barbell, dumbbells or machines. Secondly, with sandbag training there’s nothing to sell. Well, almost. You need just a bag and sand. Here’s my tutorial on how to make a sandbag.

Sandbag training is not as popular nowadays as it should be. It gives you rough reality check. It shows you how really weak you are. That’s why you need to implement it and get stronger in it. Here’s five reasons you should to do so. Continue reading