It’s that time of year where the Holiday parties
are upon us.
That means Santa usually gives us a few “presents”
we don’t want – extra pounds.
Well here’s a way to beat that fat bast*rd at his own
NO BS PERPETUAL SUCCESS PRINCIPLE #1
Learn How To “Master” Tension.
One of the reasons many KB users – maybe even
you – don’t get the results they want is that they
are always in a rush.
They’re so busy to get a “workout” that all
they focus on is getting the reps in.
This was the #1 problem I faced when I had
a group KB training facility.
People were always “racing” their sets – trying
to get them done as fast as possible, like there’s
some kind of prize for finishing first. (There’s
They never focus on the quality of the reps
or what’s going on INSIDE the reps.
(We’ll get deeper into this in an upcoming email.)
Here’s an example on learning how to master
tension from my own training –
One of my goals right now is pushing up my
One of the things I find myself neglecting is my
I’ve always had a strong grip and consequently
never really “used” it in my training.
Recently, I’ve been doing an experiment –
I’ve been “over-crushing” my grip.
I’ve been using extra “grip juice” – gripping the
weight harder than I normally do.
Sure, it takes extra energy.
And it feels uncomfortable but the results have
surprised even me.
See, when you use a crush-grip – or “over
crush” your KB, you take advantage of the Law
of Irradiation, which Pavel first wrote about years
ago in “Power to the People.”
The Law of Irradiation is simply states that the
harder one muscle or group of muscles contract,
other muscles near them contract –
Or join in to support the effort.
What I’ve noticed in my Presses lately by “over-
crushing” is two things:
1. I have more stability in my shoulder due to
the stimulation of my rotator cuff and
2. My lats are working harder – I can feel them
This is cool cause I’m not necessarily focusing
on these things – they’re just happening as a
result of increasing the tension – of gripping
Now here’s the really cool thing that I mentioned
This uses more energy.
So if I were training for fat loss (I’m not) – I’d be
really smart to add this “tension work” into my
Cause in extreme cases you can burn calories –
Extra calories –
Think about it.
What would happen if you just held a pair of KBs in
the rack and focused on tightening everything up?
(I’ll show you how to do this in the new videos I made
Yeah, you’d burn a lot more calories.
Cause, again, contracting your muscles use energy.
The harder you contract them, the more energy you
Pretty cool, huh?
I think so.
But who cares about that if you’re only into getting
Well here’s what else I’m experiencing in my training
using the “over crush” grip –
I’m using heavier weights.
Again, because of the Law of Irradiation – more
muscles are working not only individually but as
part of a collective team.
And the more you practice this – the stronger you will
Strength, after all, is a skill.
Not only that – and here’s the weird part – which I can’t
explain yet – other than maybe this is because we’re
wired this way –
I’m recovering faster between training sessions.
That means I can do more work.
This isn’t supposed to happen as you get older.
In fact, quite the opposite is supposed to happen.
Pretty cool, huh?
I think so.
But look – the grip thing isn’t the only place where
you can master tension – use it to your advantage.
You can use it anywhere in your body following a few
simple cues. In fact, there are 5 others – besides grip –
that I use in my training and I encourage you to use
(More about them in the new videos…)
Now there’s been some buzz over the last couple of
years AGAINST using these techniques citing they’re
“dangerous” and they “cause pain.”
Here’s my take –
Anything can be used incorrectly. And if you misuse
something, there will be negative consequences.
A sharpened blade can be used to heal – like a surgeon’s
scalpel – or it can be used to kill – like a criminal’s
shank – it’s all about application.
Many of these people fail to understand that these
should not be used ALL the time and furthermore –
These people didn’t employ the appropriate recovery
techniques in their training and suffered the
consequences of not doing so – pain and dysfunction.
(Not to mention many of these same people were
busted up before they even started using these
high tension techniques and used them to override
pain and dysfunction. I know, I was one of them.)
And finally, let’s not confuse the strategies of
“athletics” with strategies of heavy strength training.
A soccer player or sprinter doesn’t use the same
movement strategies as a powerlifter or gymnast.
Confusing the two is like bringing a knife to a gunfight
and wondering why you ended up almost dead.
Bottom Line: Learn to master tension if you want
to get leaner and stronger.
(Mastering tension is also the key to getting better
Tomorrow we’ll talk about how you can get more
work done and get faster results by doing less.
Sounds counter-intuitive, right?
And that’s why most people bounce from workout
to workout to workout and never get the results
they want or expect.