Have you seen the latest installment of the American Pie series: American Reunion? There’s a moment at the end of the movie where Stifler calls out his boss, saying something like: “at the end of the day, you’re still a nerd and I can still kick your ass.”

This begs the question, who is the alpha male in today’s society? Is it the boss, the guy with a few extra dollar bills? Or is it the guy who everyone flocks to at parties, the guy who’d win any pissing contest… the athlete?

Although society and human interaction has changed immensely within the past 10,000 years, the alpha male is and always will be the same guy: the leader of the pack. He’s not the guy giving wedgies. He isn’t the bully, or the meat-head. It isn’t a matter of brawn over brains, but brawn, brains and personality wrapped up in one man.

Today’s alpha male still beams with testosterone. He has broad shoulders and commands respect. But he also has a mind. He can handle himself in conversations. He can make people laugh, defuse a confrontation, or end one with one swift blow. This article kicks off a series that will give each of us the tools to become the alpha male. We’ll look at training, nutrition, how to strengthen our body, but also our mind.

In today’s article we’re looking at one very specific aspect of being the alpha male: how to naturally raise testosterone levels.

Why is testosterone so important to becoming an alpha male?

Testosterone is ‘the male hormone’. It’s precisely what makes men, men. Healthy levels result in the ability to repair tissue much faster than we could with lower levels – important for building muscle, and if you want to heal like the Wolverine. Higher natural testosterone levels also result in us releasing powerful pheromones. Pheromones that attract women.

The ‘pheromones benefit’ dates back to our earlier existence as a species. When the man with the higher testosterone levels would be the one women are attracted to. The one they mate with. Studies are still showing this to be true today. The men with higher natural testosterone levels are able to attract women much easier. Assuming they don’t completely ruin it when they open they open their mouth, they SHOULD be much more successful with the opposite sex.

Below are two testosterone protocol’s you can use to naturally raise testosterone levels. Animal fats (saturated + monounsaturated) help raise our testosterone levels. We need them. We’ve been surviving on them a lot longer that we’ve been consuming grains.

Our testosterone levels are also at their peak from 4am – 6am. Making the best time for fats to be right before bed, and upon rising.

The Testosterone Protocol’s

Shake 3x a week

12 oz whole raw milk, 4 tbsp raw almond butter, 2 raw egg yolk, 3 tbsp chia seeds, 1 tsp vanilla extract, 1/2 tsp cinnamon

Before bed & upon rising snack

Cod liver oil. 3,000-5,000 IU vitamin D3, 3 Brazil nuts + a source of fats (food). I threw this in on my own. It was usually a couple whole eggs, an avocado, or a grass fed beef burger paddy.

Bonus: cold showers also raise testosterone levels. Start and end your day with a 10-minute cold shower to naturally raise your testosterone levels. Make it as cold as possible.

Next time: How to Build Alpha Male Muscle

How to Be an Alpha Male Part 1 is a post from: TheRugged

“Courage is not simply one of the virtues, but the form of every virtue at the testing point.” C.S. Lewis

How to Develop Courage

Where do you stand?

What are your values? What do you hold important? So many of us walk around not knowing who we are or where we stand.

Step #2 Know your wildest dreams.

Whenever I set goals I think, “if failure wasn’t an option, what would I like to accomplish?”

Another thing I do yearly is create my perfect day. That day that if I had to live one for the rest of my life, this would be it. Where would I live, who would I be living with, what would I do, eat, smell, think, drink? Break it down to the smallest most insignificant detail.

We need to know what we want most out of life if we’re going to live our wildest dreams (kinda the point of life, no?). It seems like a no brainer, but how many of us actually write this down and keep it at the forefront of our thoughts when we’re making big decisions?

Everything we do should help us get to this place where we’re living what we once could only dream.

Step #3 Know your fears.

Dreams are our most pure desires. They’re also scary once you set out to achieve them. We spend so much time running from our fears, but it’s often these fears that would lead to the greatest growth and sense of accomplishment. We should be going towards them. Conquering them.

Know what scares you most. We need to understand what we’re afraid of when we make decisions in our lives.

Are you staying with your girlfriend simply because you’re afraid of being alone? Are staying at the job you hate because you’re scared to try something new and fail? Are you not going on that life-changing trip because you’re scared of dying on a plane? Are you not going up to that beautiful girl and telling her so, because you’re afraid of rejection?

Fear can be debilitating. Conquering our fear is liberating. Write down 10 things that scare you. Work on not letting these fears hold you back from living a great life. Have the courage to conquer them.

Step #4 Have the courage to take action.

We now know what we stand for. We know our dreams. We also know our fears. We have a very concrete, tangible idea of how we can develop courage. We’re never going to have an absence of fear. If you do, go to a shrink. You have something wrong with you.

But we can develop and cultivate the courage to face those fears.

Why do this? The day we started living was the very day we started dying. We literally have one shot at life. And it’s not a very long one. It can also be taken from us any minute. If we live a life controlled by fear, one without courage, we’re going to fail at life. It won’t be a waste – or will it? – but it won’t be a masterpiece either.

Step #5 Do something everyday that scares you.

The butterflies I had in my last fight don’t compare to those I had in my first. Or my first time sparring for that matter. In my last they were relatively non-existent. I was so comfortable going into that last fight, and it was my best one up to that point.

If we face little fears daily, the big one’s become easier. Think of things you can do everyday that scare you a little. Join a rec league team of people you don’t know and have never met. Try a new activity. Visit a new place in your city. Try stand-up comedy. Just take action!

How to Develop Courage is a post from: TheRugged

Ask any guy on the planet what their ideal day would be and I am willing to bet at least 9 out of 10 dudes would say:

“Ice cold beer and lessons from a golf pro.”

Well, just so happens The Rugged lived that fantasy this past week and got a chance to hang out with super-cool 2010 US Champion and spokesperson for new Guinness Black Lager, Graeme McDowell at NYC’s Chelsea Piers where we got schooled on our tee shots and responsibly enjoyed some ice cold lagers.

With anyone who watches and follows a specific athlete [no matter the sport] you hope that they are as cool as the people you hang out with [minus your annoying buddy, Ted, that bring his own six pack to the party and never chips in for pizza]. GMac, as we can know call him, is probably one of the cooler, most laid back and approachable athletes I have had the opportunity to interview.

Meet GMac…

We jumped right in and asked Graeme about his warm up routine and how he goes about getting ready for his tournaments both mentally and physically.

“I spend about 60% of my warm up working on my irons and distance control and feel. The difference between a great golfer and a mediocre golfer is there ability to control the distance which they hit the ball,” McDowell stated. “It’s all about control.”

Being the fitness meat-head I am, asking Graeme a question about mental and physical preparation had to be addressed.

“Before tournaments, my caddy and I actually visualize all the holes of the course and talk our way through them as if we are playing. The better and more detailed you can visualize, the more real it feels. Sometimes I can feel as though I am actually playing.”

Following up I mentioned to GMac the focus on physical fitness becoming more and more relevant in the sport [opposed to 20 years ago] and how, if at all, he physically prepares.

“Well…you’re not going to see me donning the covers of Men’s Health anytime soon” he said laughing. “But it definitely has played a part in a lot of golfer’s success such as Tiger [Woods] and Rory [McIlroy]. There was a point a few years back when I had more muscle and way less fat than my entire life and I found that I was a bit stiff. Some guys truly benefit, but I found that core work, stretching and dynamic workouts are best for my game.”

Graeme McDowell couldn’t be a better candidate for Guiness Black Lager coming from Northern Ireland and “drinking pints back home” as he said. Also given the fact that he’s the type of athlete who wouldn’t mind hanging out with his fans and enjoying a couple. He’s a great role model for those already into the sport of golf and for those who wish they were.

Be sure to keep up to date with Graeme and his crazy busy schedule as well as how you…wait for it…wait for it…can play a round of golf with Gmac himself.

Just head over to www.facebook.com/GuinnessUS  for details and enter to win! Hurry you have until June 30th to enter—-get to it!

Lastly, remember to ALWAYS DRINK RESPONSIBLY.

Hanging with Graeme McDowell and Guinness Black Lager is a post from: TheRugged

Do you ever feel like taking a stick of dynamite and blowing up your refrigerator?


Or spin-kicking everyone that works at your local grocery store? (And not just because they don’t know where the spicy mustard is—it’ aisle 5—next to the ketchup genius).


What the hell is wrong with you?


Nothing—you’re not going crazy.


You’re just confused.


Hell, so am I.


If you ‘Google’ “healthy eating” 9 gazillion opinionate websites, blogs and articles will show up on what and how you should eat.


Well, I have come up with a few ways to combat this and approach it with a little less animosity and a little more candor—sort of like the way you approach babes at the bar (and ultimately get shut down).


So that you don’t shank someone with a fork next time you are trying to prepare dinner—come take a look at 3 Ways to Make Healthy Eating Attainable to the Food Idiot…


1. Don’t Over Think It
When people start to eat healthy, for some reason they feel it necessary to measure everything and give them no flexibility.  This is a sure-fire way to find yourself in a closest at 2am polishing off the last sleeve of Keebler Elf cookies.


Eating healthy is something that gradually needs to be attained and for those already eating healthy, flexibility is what helps you stay consistent over a long period of time.  Just because you see me smashing down handfuls of broccoli doesn’t mean everything I eat is steamed with no salt or butter.


Give yourself some flexibility that way when you do make the healthy choice, it isn’t so daunting.  As a human being, doing something you dislike doesn’t make you the most pleasant person to be around.  If that becomes the case why even bother?


So, next time you bust out the measuring cup, just remember you are probably over thinking it.


The grocery store, as we know, can be your worst enemy or your best bud.


The best way to approach your next trip to the grocery store is to have a plan and stick to it.


Bullshit.


If your like me and my undiagnosed ADD, every shiny package that is labeled “low fat” or “healthy choice” peaks your interest and distracts you from the task at hand.


An easy way to combat this is to keep it basic.


Yes—that’s it.


If it’s in a package with bright colors and looks like a Las Vegas strip club billboard—leave it on the shelf and move on.


3. Know Your Protein
It’s funny how all of these so-called “healthy” foods are all grain-based.
“Healthy grain!” “Whole grain” “Milled grain.”


You serious with this crap?


Remember this: Make protein about a third of every meal.  Sure maybe the remaining portion of your plate might look like a glutinous pile of heart attack, but add in a pile of protein and you just increased that plate’s nutritional value significantly.
Protein does everything from build/repair muscle to help burn more fat and slow down digestion in those otherwise high carbohydrate meals.


The key to executing this correctly is to know what protein is.


Know that eggs, chicken, lean beef and fish are great additions that make healthy eating a lot easier and less stressful.


***
So I want to thank you for letting me be your ‘Nutrition Psych’ today.  Now you are ready to take on the aisles of the store they call grocery.
Maybe now when you are in the bread aisle—Eddy the shelf stocker won’t fear that you want to rip his jugular out because you can’t decide whether multi-grain or whole wheat is a healthier choice.
Remember these three things and you will have a much more levelheaded approach toward living a nutritious life.

3 Ways to Make Healthy Eating Attainable is a post from: TheRugged

Variation

In fighting you don’t want to follow patterns. When you’re trying to dissect an opponent you want to look for patterns that you can exploit. If you’re always blocking or if you’re always slipping, your opponent will be able to set you up. For example, feint a jab then land a hook. Or fake a jab to the head, and land one to the body.

Always mix things up when you’re defending and when you’re punching.

Don’t leave gaps

You want your arms and elbows to be hugged tight to your body. Any gaps and your opponent can exploit them. The term “tight defense” applies here. You want to keep your chin down and your guard tight.

Be prepared to throw back

A good defense is only good if it’s followed by an effective offense. The whole point of defending isn’t just so you don’t get hurt, it’s so you can get your opponent off balance and throw an effective counter punch. To do this you have to remain on balance. Don’t let your stance get too wide of venture too close together.

He doesn’t have to miss by a lot

If your opponent grazes your head, perfect. That usually means you haven’t ‘over-sold’ the block or slip, and you’re now in perfect position to land an effective counter punch. Don’t aim to make him miss by A LOT. A little will suffice.

Eyes on the upper chest

Your eyes can’t be watching his hands. You watch one and you’ll miss the other. Your eyes should be fixed on his upper chest. You’ll be able to see everything else in the periphery. This way you’re not going to get off balance, or caught watching the wrong thing.

The Basics of Boxing: Defense is a post from: TheRugged

Ah, yes.

The sandwich.

An American classic.

Stuff a bunch of shit in between two pieces of bread, smother it with mayo, put on a tomato (that you ultimately take off) and somehow neatly cram an entire bag of Doritos inside.

What’s wrong with this picture?

Well, beside the fact that you still have your mom make your lunch and consider Doritos a condiment?…pretty much everything.

“But Mike, I don’t do that. I make healthy sandwiches. I use a couple of slices of turkey cold cuts that’s probably been processed to hell and marinating in a pool of salt water for 6 weeks, put it between two slices of wheat bread, some “all natural” omega-3 infused mayo and top it with a piece of lettuce because it looks cool.”

Wait, did you hear that? It was the sound of me losing my shit.

If either of these scenarios sounds like you, listen up.  I am going to break it down for you and show you why most sandwiches suck and how to make one with a set of balls that can aid in your fat burning/muscle building extravaganza…

Here’s your current situation:

Whole Wheat bread

Well, at least it’s better than white bread, which might as well be two sheets of sugar with crust. Whole wheat bread IS better…but only by a couple of grams of fiber. It has virtually the same glycemic index (effect on insulin)…which means it’s still not the best.

A COUPLE Slices of Turkey Cold Cuts

Two issues here:

1.) A couple of slices?!? What’s that equivalent to? Like 4 grams of protein? If you’re going to use cold cuts, buy an entire pound and “split the deck.” That’s probably 8-10 slices of turkey. A couple of slices?!?! You know when you have a mayo to meat ratio that’s equivalent…you’ve got a problem.

2.) Most (not all) cold cuts are shit. With the exception of Boar’s Head, which is typically lower in sodium and minimally processed…cold cuts have a similar nutritional profile of a Fenway Frank.

“All-Natural” Mayo Infused with Omega Three

Where to they come up with this shit? Just because you slap “all-natural” on a label doesn’t make it healthy.  That’s like saying Heidi Montague’s boobs are “all-natural” because they stuff them with her own ass fat. Mayo is mayo.  Try miracle whip, fat-free mayo or mustard for a better alternative.

Lettuce

…you’re not going to make me explain the irrelevances of lettuce on a sandwich are you? It serves no purpose but to get in the way and piss me off.

Now introducing Sandwich with a Set of BALLS….

Sprouted Grain Bread

It’s like an oblivion of healthy sprouts, seeds and berries formed into a loaf of bread. Sure, it’s heavy as a brick and weighs 46 pounds, but don’t let that throw you off. It tastes incredible. The great thing about this bread besides its great taste, texture and abundance of fiber…is that fact that you can beat your roommates with it if they wise off.

Rotisserie chicken

This is just as, if not more, convenient than cold cuts. Grab a whole rotisserie chicken next stop to the grocery store for $7.99. Peel the skin and pull the chicken off in small pieces. Use about a quarter of the meat for your sandwich. The meat is usually soft, tender and tasty because it’s been slow roasting all day. The best part about it is that you’ve got leftovers for tomorrow.

Avocado

We know how avocados are loaded with healthy fats which are important for everything from inflammation, hormone optimization and lowering cholesterol. Take half an avocado and mash it up to a fine paste. Spread it on your bread like you would any condiment. This is one condiment you won’t find in a packet.

Accessories AKA “Toppings”

Now the list is endless here.  Use the top suggestion as a base and add some of the following to up the nutritional value and give this sandwich an even bigger pair of balls…

Cucumbers, sprouts, mushrooms, spinach, bell peppers, zucchini, onions, or try roasted or grilled veggies.

These are all nutritionally dense and flavorful add-ons for any sandwich.

Any kind of olive is great, but just watch out for sodium and fat content.

And don’t forget that spices are also a great addition to any sandwich.

***

So as you can see I take my sandwiches pretty seriously. Shit, I even bust out the spice rack. What of it?

No matter how you make your Sandwich with a Set of Balls, just remember these key points:

• 20+ grams of lean/low sodium protein
• Quality bread that doesn’t have the word “enriched” on the label
• Any toppings that can add value in the form of nutrition and/or badassness.
• Flavor-there is nothing worse than taking a break from the regular chicken, veggies and brown rice for a sandwich that taste like shit.

So I wanna know…

How do you make YOUR sandwiches?

I need some more ideas from ya!

Let us know in the comments below and I will tell ya if it’s certifiable to have a “set of balls.”

Sandwich with a Set of Balls is a post from: TheRugged

A common mistake when training our deltoids is only focusing on the front deltoid (anterior deltoid) because it’s the one we’re going to see in the mirror. It’s also the biggest of the 3 heads of the deltoid.

The fact is that in order to develop round shoulders we need to be spending just as much time on the lateral and posterior parts of the muscle.

3 super awesome shoulder exercises

Rear: Bent over lateral raise

Lateral: Bent arm lateral raise

Front: Lumberjack press

Creating thicker, fuller traps.

When we think of traps, we think of shrugs. And shrugs are a great exercise for developing our traps, but there are others that are just as effective, and work other parts of the muscle.

When we see our traps in the mirror, we see the top of the muscle that connects the neck to the end of the collar bone. What we don’t see is the mid and lower trap muscles. To build the V we need to be working every aspect of this muscle.

Awesome traps exercises

Upper/outer traps: the snatch.
Yes, it’s an Olympic lift, but the extremely wide grip of the snatch will help you develop the outer part of the muscle like no other exercise can.

Mid trap: inclined row.
Face down on an inclined bench, and perform a row. Use a lighter weight and pause at the top for a 2 second count where you’re going to squeeze the muscle.

Lower trap: inclined front raise.
Again, face down on an inclined bench press and perform front raises, raising the weight so it’s parallel to the floor, then lowering again and repeating.

How to Build a V Shaped Torso Part 2 is a post from: TheRugged

This is known as the ideal for guys. The thick traps that attach to the top of the shoulder. The muscular, round deltoids. The thick lats that taper into the waist. Each of these muscle groups making the waist appear thinner.

We’ve established the body that guys want to have, and women want to have lying next to them. So how do we develop it? And, if so many of us WANT IT, why is it that so few of us HAVE IT?

3 Main Muscle Groups

1. The Lats (back muscles) – This is arguably the key muscle group.

Our lats make our shoulders appear broader and waist appear thinner. Our V begins and ends with our lats.

2. The Shoulders – Create the upper part of the “V”.

This is the area that many of us will focus on. We need broad, round shoulders to build a V.

3. The Traps – Give the shoulders breadth.

The traps give us more of an athletic look/appearance, and contribute to the upper “V” look along with the shoulders.

How to Work These Muscle Groups to Form a V

With these 3 muscle groups, there are also exercises that should be given more attention than others. But don’t we need variation to keep our gains consistent and avoid plateaus?

Yes. But that variation should come in the form of changes in our reps, sets, and even cadence or the tempo of each exercise.

The Lats

When we train lats, a lot of us will automatically use wider grips, because we want to build the outer lat (the part of the muscle that will get us the tops of the V along with the shoulders). But the lower lat – worked by closer grips – is just as important.

We’ll also focus on pulldowns and chin-ups, neglecting other back exercises like rows because pulldowns isolate the lats. However, rows, like bent over rows and the Yates row are some of the best exercises for lat development.

4 super awesome back exercises:

Mid Lat/Traps: Inverted Row

Outer/Upper Lat: Wide-grip chin-up/pulldown

Lat Thickness: Yates Row

Lower Lat: Close grip chin-up/pulldown

How to Build a V Shape Torso is a post from: TheRugged

Hi, my name is Mike Arone from The Rugged…and I eat carbohydrates.

“No! No! You, Mike, are a friggin’ liar! There is no way that you can get single digit body fat by eating a plate of spaghetti. Eating like a caveman is the ONLY way! Nuts, seeds and fuckin’ Tarantulas!”

I shit you not my friend.  I eat carbohydrates almost everyday…BUT I am well aware of what types I consume and when I consume them.

People are under the assumption that in order to get freaky shredded, you can’t even smell a plate of pasta for fear it will ruin your physique.  Not the case. Come take a look at a few secrets to keeping carbohydrates in your life, without sacrificing the six-pack…

Wake Up Sunshine!

When you first wake up, your fuel is low and your tank is running on empty…that is, of course, if you didn’t “sleep walk” into Arby’s for a “Big Montana” at 3am. Assuming that didn’t happen, both your  glycogen (body and muscle fuel) and insulin (regulates glycogen) levels are pretty low because you haven’t eaten since the night before.  At this point most, if not all, of your energy stores are depleted.  In order to get through the rest of your day without feeling like a bag of wet dog-shit, it is essential to put some carbohydrates back into your system so that your body can function properly. As soon as you get up, eat a meal consisting of protein and carbohydrates. Keep this meal low in fat to ensure speedy transportation of glycogen (insulin spike) to the liver and protein to your near-catabolic muscles. Don’t worry about fat storage here, because when the body is depleted of glycogen its main goal is to fill it back up.

Suggestion: Whey protein shake with a bowl of oats and fruit. This is a perfect morning meal because whey is the fastest absorbing protein and fruit has fast absorbing carbohydrates that’ll restore your glycogen immediately.  The oats are a great complex carbohydrate that will have, what I call, a “trickle effect” to keep a steady flow of energy throughout the morning and into your day.

Workout Nutrition-Peri Nutrition

So let’s break this down and keep it simple so that we don’t burst any brain cells: before (pre), during (para) andafter (post) are a few terms you’ll need to know.

Pre-Workout

Before your workout it is essential to feed your body a protein and carbohydrate meal in order to make sure you have enough energy to crush the hell out of every set and every rep while keeping a steady flow of amino acids into the muscle tissue that you are about to tear to shreds. You wouldn’t go into battle without armor…you see what I’m getting at Leonidas? Next…

Para-Workout

During your workout you want to keep the pulse of energy and amino acids flowing through your system. I suggest sipping on amino acid supplement throughout such as: Purple WrAATH by Controlled Labs, Xtend by Scivation orSurge by Biotest.  They are basically a full spectrum of branched chain amino acids (BCAAs) to ensure proper recovery and the desire to bring a sleeping bag to the gym for the fact that you won’t want to leave.  Some contain added complex carbohydrates and electrolytes to keep your glycogen stores full. This is the ideal environment for your muscles to grow strong like bull. If they don’t contain added carbohydrates, throw in a scoop of waxy maize or simply mix it with Gatorade.

Post-Workout

After your workout, instead of flexing in the bathroom mirror for an hour, make yourself a protein shake with a couple of pieces of fruit or another easily digestible simple-carbohydrate. I call this “restocking the shelves.” Ya, kind of like when you worked at the grocery store…you know, where you got fired for doing the “cucumber and tomatoes trick” in the produce aisle…you sicko.  You want to restock all the energy you just used to make sure your muscles will be able to repair themselves and get you ready for tomorrow’s workout. Try to get this in within 30 minutes of completing your last set.  This is called your “anabolic window.” Utilize this “window,” because your muscles are like a sponge after a workout and protein synthesis increases dramatically.  Not only that, this meal can help your body release testosterone, insulin, and growth hormone which are all critical hormones to build and repair muscle. So drink up…

Re-feed AKA “Cheat Meal”

So you have been sticking to a strict meal plan day-in and day-out.  Your brain doesn’t even tell your taste buds to work anymore…so everything seems to, well, taste like chicken. Good for you for sticking to a plan in order to accomplish your goals…but just like every A-List celebrity and sports superstar does…you need to CHEAT!

No, not the Tiger and Kobe kind of cheat…I am talking Hostess cupcake and KFC “Double Down” kind of cheat.

Is mom making lasagna tonight? Eat it!

Bread with that butter? Yesir.

Pizza…ok you get it.

The goal is to keep your fat burning hormone, leptin, in check.  When you’re in a caloric deficit, you’re body thinks your in starvation mode. This may yield some fat loss results at first, but eventually your metabolism will slow down in order to protect itself. Because you want to keep your leptin levels up, to keep your metabolism on high, implementing a “cheat meal” is absolutely necessary. It is, to keep the science to a minimum, a kick in your fat-burning hormone’s ass.

Some people may have to do them more often than some, which can be tweaked on an individual basis. Also, for those on a low-carb diet, it can aid in replenishing glycogen stores and keeping your insulin sensitivity in check.

Here are some signs that you need a re-feed: sluggishness, weight gain and the desire to bitch slap everyone in sight.

***

So those are just a few ways to keep carbs in your life…now go eat your spaghetti!

Do you follow a low-carb diet?

How do you keep carbs in YOUR life?

Oatmeal in the morning? Sweet Potatoes with dinner? Skittles in your cereal?

Let me know, I wanna hear from ya in the COMMENTS!

Carbaholics Anonymous: It’s Ok, We Don’t Judge. is a post from: TheRugged

Ah, the deadlift… an exercise that could be your best friend in your quest to build muscle, power, and improve athleticism, or it could also be your worst enemy.

Deadlifts done with proper form are arguably the most important exercise we can perform, but when done with IMPROPER form, as the name so aptly states, they can be deadly.

… Well not deadly, but they can ruin your lower back, knees, and keep you sidelined for a while.

The Muscle

What’s so great about exercises like deadlifts and squats is that while they FOCUS on one muscle group, they also work a myriad of others at the same time. The deadlift, for example, focuses on the hips (gluts, hamstrings), but also works the squads and lower back.

The Grip

There are two grips you can use when performing the deadlift:

1. The hook grip: both hands facing the same way – towards your body.

2. The alternated grip: where one hand is over-handed, and the other is underhanded.

Use the hook grip as much as possible; it’s a great way to improve grip strength. As you begin to lift heavier weights, you’ll find that your hands will slip using this grip, this is when it’s a good time to switch over to the alternated grip: when it allows you to lift more weight.

The Two Different Methods

There are two different methods of the deadlift:

1. The conventional deadlift, where your feet will be shoulder width apart. This is the form that you’ll see the majority of the time.

2. The sumo deadlift. This method of lifting places the feet in a wider stance outside of the hands, which are much closer together.

Both are great for building muscle, power and explosiveness, but I find that more can be lifted with the sumo deadlift, and it also puts more stress on the hips due to a shorter range of motion.

Tips

Regardless of what method you’re using, follow these tips to perform the perfect deadlift.

1. Keep your knees, and nose behind your toes.

Much like when you’re squatting, you don’t want any part of your body to venture beyond your toes. By leaning forward you’re negating your power, and placing much more stress on your knees. Whereas by keeping your stance back, you’re saving your lower back, knees, and you’re going to be able to lift much more.

2. Drive through your heels.

This goes in line with the previous tip. You’ll often see guys leaning forward and driving through the front of the feet when performing the deadlift. Instead of doing this, sit back in your stance and drive through your heels.

This is a much stronger stance, it’s easier on your joints, and you’re going to perform much better. So don’t let your heels lift off of the ground when you’re performing this exercise.

3. Explode on the concentric phase of the lift.

The ‘lift’ part to the deadlift shouldn’t be a slow movement. You want to EXPLODE. This is the ‘concentric phase’ to the lift. The ‘eccentric phase’ is on the way down.

4. Keep the bar close to your body.

A big suggestion when doing deadlifts is to wear pants. It’s very important to keep the bar hugged tight to your body when doing a deadlift, so what you’ll find a lot of the time is that your shins get ‘eaten up’.

Pants will help you avoid this.

5. Legs and Torso move at the same time.

You DON’T want to lift the weight with your legs first, then have your back follow and finish up the lift. Both should be moving at the same time and come to a standing position in unison.

This will help you avoid injury in the lower back area.

The deadlift is arguably the best exercise for building muscle, power, and improving athleticism. It’s an amazing tool to have in your toolbox. Use these tips to make sure you’re performing it properly, and good luck!

Chad is a men’s fitness and lifestyle author specializing in helping guys build ripped, athletic muscle, using unique training and nutrition strategies. Get more tips at ChadHouseFitness.com

How to Deadlift is a post from: TheRugged