Note: This is a guest Blog Post by my good friend Mike Westerdal
(Mike is the creator of Critical Bench and the Co-Author of Lean Hybrid Muscle.)
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You know, going to the gym and working out isn’t the only way to get strong. There’s actually a huge difference between being gym strong versus real-life strong. It’s completely possible to be in good shape and strong-and I mean really strong-without ever having stepped inside a gym.
How is this possible? Are these guys just genetic freaks? My own dad is a great example of a guy who is really strong but yet he’s never worked out a day in his life. He did however, do a lot of manual labor. He was always working on things outside in the yard, building stuff, working with wood or any number of other things. |
On the flip side is me… I’ve been working out since I was in a high school student living in Connecticut. I really started to get serious about training when I finally started growing and getting stronger. By the time I hit my senior year and was playing football I was able to bench 275 pounds and was really proud of myself.
But it all got put into perspective though one day when my dad needed my help to get rid of some large rocks sticking out of the grass. The area where we lived in Connecticut was kind of mountainous with these huge rocks just about everywhere. Around our yard, they seemed to even multiply so every now and then we’d have to dig them up and haul them away in a wheelbarrow.
One summer, my dad wanted to get rid of some especially big rocks on the property so we got to work digging…
Once the dirt was removed I went in to move the boulders. Knowing how strong I had been getting I figured I could take care of the bulk of it by myself. I was shocked though to find out that I could hardly even budge them. But my dad-the guy who had never worked out a day in his life-was able to move them all by himself almost effortlessly.
This Old Man Just Kicked My Ass With REAL World Strength!
I was shocked. I could not believe that this “old man”, who I knew I could beat on any machine in the weight room, was still “stronger” than me when it came to real life. I started to refer to it as “Old Man Strength.”
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Today, I’m older, a bit wiser and I realize that my dad hadn’t developed “old man strength” but he had actually developed “Hybrid Strength” without even trying. Those activities that he did around the house just about every day gave him a physical edge that is very difficult to duplicate in a gym.
Most ordinary training routines isolate individual muscles, which is not how our bodies are really designed to work. The kinds of things my dad did though recruited multiple muscle groups simultaneously and even more important-would have required both strength and endurance, just like a hybrid workout. And what he did in the process of doing these activities was to develop hybrid type III muscles, which is really the “optimal” muscle fiber because not only does it produce strength, but it’s also able to sustain that strength for extended periods. Ordinary type I or type II fibers just can’t do that-they basically sit at opposite ends of the spectrum. |
 Real World Strength At Work! |
Typical gym workouts focus on developing the type I, type IIa and type IIb fibers-not developing hybrid muscle. And because my dad was developing type III muscle fibers, he had a lot more real life strength than I did. Sure I could have beat the snot out of him at the gym, but in the real world, there was no competition-I was licked.
Of course my dad isn’t the only example of someone who either by accident or by design, was engaging in hybrid muscle training and in the process, developing hybrid type III muscle.
The movie Rocky IV provides another great example of the superiority of real world strength versus gym strength. In the movie, Rocky trains in the mountains focusing on building his real world strength-in reality doing hybrid workouts and developing hybrid type III muscle.
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This is a great example of some Killer High Intensity Workouts.
Building “Old Man Strength” Lean Hybrid Style! |
Conversely, the Russian guy trains in this futuristic high-tech gym using scientifically-designed treadmills and exercise equipment. Yeah, the guy looked pretty muscular but when it came time to fight, his gym-engineered muscles were no match for the real-world strength of Rocky!
So you see, although science has tried to come up with all sorts of interesting ways for guys to get bigger, stronger and leaner, when it comes down to actual results, basic functionality and real-world strength still triumph every time.
Building Real World “Old Man Strength” is just one of the benefits that you’ll get from following the Lean Hybrid Muscle Reloaded program. You’ll go through heavy power bodybuilding days, body part specialization days, high intensity resistance cardio days, and much more!
These killer hybrid workouts will allow you to burn more calories, finish faster, and have a heck of a lot more fun during your training. And right now until Thursday February 10th you can pick up your very own copy for 50% off the regular price!
In addition to that if you click the link below and order now I’ll also give you my personal Body Part Specialization Guide for FREE. This can be plugged right into the Lean Hybrid Workouts to help target and isolate your stubborn muscle groups and spur on new growth.
Click Here To Transform Your Physique & Build Some REAL World “Old Man Strength”…
24 Comments
Colby
Hey everyone the LHM-R also known as Lean Hybrid Muscle Reloaded and even the original LHM (Lean Hybrid Muscle) is the best you have fun your doing something different than a normal workout its the best and after you do this program I recommend doing the 21 day program that Lee and Vince put together.
These guys know there stuff I give LHM, LHM-R and the 21 day program a big thumbs up
Oh and after that go to critalbench.com and get that program to I’m seeing great results with one right know.
Talk to you soon
Colby Schroeder
Travis
Awesome article Lee! Actually Lee it just so happens there is a type of muscle fiber mentioned in exercise science, that is exactly the muscle fiber type that Elloits program is based around.
The muscle fiber know as Fast oxidative-glycolytic (FOG), uses a mix of high force production and long lasting endurance. Just came across this today as I was studying the NSCA CPT material. Hoping to become a certified personal trainer with the next couple of weeks and help people get results like you :).
joe
I worked with people just like you said Lee.They never lifted weights in their life but are jack strong in things they do.
Word got out how much I could bench,after one guy,bigger than me challenged me to a bench contest.I weighed 170,he was 220.I said I will make it easy on you.We will bench your weight.I set the hook,he said you are so strong you got to beat me,if I do 5 you do 6,10 you do 11.100 bucks,I said I will do it for 50,and save you some money.
He came over and seen all the plates I had laying all over the floor. His friend said he ain’t got all these plates on the floor for decoration. He went first layed down on the bench let some air out and barely did 5,I don’t cout if you don’t lock arms.He shouted where is my money.I said I didn’t even go yet.Hurry up I want my money.I layed down and acted like I couldn’t get the weight off of my chest.He started glotin,thoght he won.I said I don’t get a mulligan? sure you do,I proceded again and did 36 consuctive reps,touch chest and lock arms each time.His face turned red,he new he been had.He was so humbel after that.Well word travel fast,everyone was congradulation me,but some cock strong ones said I can’t do them weights but can you do this?He weighedf 325 and was a flag man for the crain.He said watch this,He told the crain operator to lower the cable he picked up the headache ball,like it was a basket ball,and put it on the hook.HE lifted it 3 feet to do this,and it weighed 300lbs.Dang it hurt my back just seeing him do this.The next guy was 280,he said bench is not my stile,butd can you do this.He took a 18″ pipe wrench and put it on a 3″ round pipe,and started pulling,before it was done he bent that wrench like a U,man I was impressed.It sure made me think their are differen kinds of muscle.
don
Can you get this in the gym by pretending you doin rockys actions and not lungren
Alex
Nice post Vince.. altough i taught i read some other of your post saying tath your father was your inspiration and liked to work out altough he had a nasty knee injury.. Anyway, this just lets us realize how much we are straying away of what our bodies were designed to do, we now sit hours in front of a computer at the office instead of working our butts off either in agriculture or fishing for example, one other thing is nutrition with all the pesticides and poor quality soils we are now eating bad foods, and also our sleep patterns are completelly screwed up, wich all together wrecks our hormonal balance and most guys these days must have more estrogen than testosterone flowing in their veins..
There’s no such thing as old man strength but there is a thing that is a hard labour mans strength.. just look at any construction labourer, or even look at poorer countries where they still eat real food instead of plastic b.s.
Anyway i really agree with trying to use some more elaborated, real world, strength and endurance exercises and also stretching, altough most bodybuilding freaks will tell you that it will slow down theyr growth because they will have drier muscles with less volume..
Myself i still do my weight training, swimming, running, stretching and bike riding.. i know this is not the way to get huge fast, but it is the way to get really fit functional muscles and cardiovascular health, not just water retaining puffy muscles 🙂
Oliver
Is there actually any proof hybrid muscle –if there’s evidence it exists?– can be made by doing two types of exercise at once? Or is this just theory? I’ve watched the clips and read the info-mercials and haven’t seen evidence only theory.
Oliver
Rocky vs Drago is an example of functional vs gym strength, like comparing free weights and machines, but you can’t say Rocky doing hybrid and Drago wasn’t. They both trained strength and they both trained endurance. Drago running a treadmill at speed for time is less functional than Rocky running through snow for time, but they are BOTH endurance. If functional meant hybrid, strongman would be hybrid, but up top it says hybrid is “part bodybuilder part powerlifter part strongman”. Strongman is functional and endurance. I think when you say hybrid is a mix of this and that, what you are really talking about is the definition of your specific training program, not what true hybrid training would be to create hybrid muscle (if it exists). If hybrid muscle just needs real world strength training, strongman training would be the best choice.
Oliver
[quote]Travis
February 10, 2011
Awesome article Lee! Actually Lee it just so happens there is a type of muscle fiber mentioned in exercise science, that is exactly the muscle fiber type that Elloits program is based around.
The muscle fiber know as Fast oxidative-glycolytic (FOG), uses a mix of high force production and long lasting endurance. Just came across this today as I was studying the NSCA CPT material. Hoping to become a certified personal trainer with the next couple of weeks and help people get results like you . Travis(Quote) (Reply)
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Incorrect. FOG is fibre IIB, this has more mitochondria, but does not have the high power of fibre IIA, the power is intermediate between types I and IIB. Lee Hayward is talking about hybridising IIB and I, the power is high and the mitochondria are also high. That’s why I asked if there was any proof for this type III, as it appears to be a new kind never heard of.
Oliver
Yo, Lee.
This hybrid muscle program it says was inspired by a PT for the armed forces so they could maintain strength and use fat for fuel, but this program claims to build muscle not just maintain it, and, folks in the forces aren’t actually that strong or muscular, they’re just fit and have endurance. Isn’t this the wrong program for the folks out here that want to build strength and burn fat?
Elliott Hulse
Travis,
Very cool. I also found reference to this in Dr. Mel Siff’s book Super Training, he calls it the “fast contracting, resistant to fatigue” fiber or IIAB 😉
Elliott Hulse
Oliver,
Well, according the research of Dr. Robert Staron on methods are routinely used to delineate skeletal muscle fiber types, “Six muscle fiber types (I, IC, IIAC, IIA, IIAB, and IIB) were determined using basic myofibrillar adenosine triphosphatase histochemistry” He goes on to state that there are several misclassifications within the three major fiber types… meaning that scientists have yet to give them firm names, that’s why you’ll hear of these “hybrid” muscle fibers as type IIAB, IIC, and even Type III.
Experientialy, it’s clear that the function of the type 3 muscle exists… as is described in Lee’s post above. It’s just that science often takes a little slower to make an official statement, even though everyone knows its true. Heck, there was a time when science resisted the fact that the earth revolved around the sun… did their resistance make it not really so?
Elliott Hulse
Elliott Hulse,
here is an abstract of the study i mention above: http://www.springerlink.com/content/h5803082886pg207/
Elliott Hulse
Oliver,
Oliver, It’s me… Elliott Hulse. Im the author of the book. The PT instructor I mentioned is actually referring to Ori Hofmeckler and I am referring to his work described in Maximum Muscle, Minimum Fat… most of what I describe in my videos comes from what he shares in this book… and thats why I give him credit. Now, if you are looking to get BIG AND BULKY, then this type of training is not for you… I have been there, so I know the difference.. if you want to get LEANER muscles that are still very strong and functional.. then I’d invite you to give it a try. I have lost 50 pounds since June and I front squatted 405 for reps this morning on an empty stomach… so strength need not be lost. I hope this helps.
Elliott Hulse
Oliver,
“strongman would be the best choice” — yes sir! I just wish I could offer 600 pound tires and concrete stones to 3,000 people online… that would be the shit! LOL
But I created this workout because most people have access to barbells, at a minimum.
leehayward
Thanks Elliott for chiming in here, like I said this guy knows his sh!t. I’ve picked up a ton of killer training tips from following his stuff and that’s why I recommend you check out the Lean Hybrid Muscle Building Program at: http://www.LeanHybridMuscle.net (it’s the Real Deal folks!)
Oliver
Elliott Hulse,
Elliot, thanks a lot for replying. I’ve got the supertraining book, and it’s right there, “IIC fast contracting resistant to fatigue”. Unfortunately, I didn’t see anything about how to make this fibre type, but it’s good to know it actually exists. Do you have anything on how it can be made intentionally? The link you gave won’t allow non paying non subscribers access to the article. I’m looking at big and strong, not big and bulky –assuming bulky means higher body fat. I’m just trying to figure out what the program is for. When you say leaner muscles that are still strong, that sounds like maintaining muscle mass and burning fat, not building bigger stronger muscles and burning fat. So, the program isn’t for someone looking to build strength and lose fat at the same time, it’s to keep the strength you’ve got and get lean?
Felix
I worked out in a gym for my last 3 years at high school. Shortly after finishing I was out in the real world. I got a labouring job and found out that while I was strong in the gym, it didn’t count for much on a worksite. 2 years later it was a very different story. I hadn’t put on much weight, but I looked and felt so much better. I would encourage any young man who wants to get fit and lean to work as a labourer. Hey get strong and get paid for it!!
Elliott Hulse
Oliver,
try this link, it worked for me: http://www.springerlink.com/content/h5803082886pg207
To “make” this fiber, basically means that we train to increase both neurological efficiency as well as mitochondrial density with the structure.
Now, I have absolutely NO CLUE if this is actually happening when we combine training or use “hybrid” training like I teach, I’d probably have to do some biopsies to find it… and that aint happening 🙂 But, the whole idea rocks and there is no doubt that you can become stronger and better conditioned in the same training phase.
So, my position is this… when you train with hybrid programming, you are going to get stronger, you are going to have some hypertrophy, and you will be better conditioned for fat burning. BUT if you are looking to excel OR if you have severe deficiencies that you desire to fix in any of those three areas, you may be better off just focusing on one of them. Cool?
Travis
I would highly challenge you Oliver to go research and get your facts straight. Actuaslly I’m 100% correct. FOG (Fast oxidative-glycolytic) Fibers use a mix of both endurance and force production. They can go in eather directions unlike the other muscle fiber typ. This is very clearly backed up in exercise science. Lets not add information that wasn’t brought into the equation. I never said FOG is type 3, I simply brought to light some clear documented information that relates to Elliott’s program.
IIA is what are bodies start using with completely new training stresses, then switch over to IIB as our bodies become accustomed to the training. It doesn’t mater weather are bodies are. Not sure what your point is, nothing I said in my original posted had anything to do with 2type B and typ2 A. I was actually going a step deeper into muscle fibers Again I would encourage you to do more research in exercise science.
F
Travis
Oliver,
Here’s a list of the three different muscle fiber types.
Fast glycolytic (FG)
Fast oxidative-glycolytic (FOG)
slow oxidative )SO)
Oliver
Travis,
Elliot’s program is all about typeIII, “hybrid type” you linked FOG to his program, so yes it sounded like you called FOG typeIII -as Elliot has termed it that is, maybe you didn’t read all Elliot’s stuff. I don’t know what you reference, but in my texts and the internet it has FOG listed as IIB. Fast yes, glycolytic yes, but the power is intermediate between the fast twitch IIA and the slow typeI. In other words, it’s not high power high mitochondria, it’s intermediate power high mitochondria. You need to be more critical of information and what you say, because there are many isoforms and FOG implies IIB not what Elliot’s program is about which is either IIAB,IIC or even IIx. A word of caution, too many folks do a course in being a trainer and come out overconfident. It takes a long time to really know how to train people, and a big no no in my book is when skinny PTs come upto you in gyms trying to tell you how you should be lifting. If the kid looks like he can’t build himself, show him the door. Guys I know that know their sh’t are level3, qualified to instruct professionals, and they know Dave Tate’s stuff and have heard of supertraining. Just a heads up for anyone trying to become a trainer. Cheers.
Travis
Oliver you need to take your own advice and get info from real sources of references. My info I have given comes from the most highly respected and highly recognized exercise science organizations in the world. if your not familiar with the American college of sports medicine and Nation strength and conditioning association you absolutely should be, if you truly want to position your self as well educated person.
As for your text book I would be highly skeptical if it doesn’t give any info beyond basic information about the muscle fibers. This is my last respone, so I’ll say this as a piece of good advice being someone who has walked the walk.
A good trainer isn’t someone who stays within their comfort zone of their text book. An awesome trainer is someone who b: is always keeping an open mind to more research, A: Has a physique that most people think inst possible without dangerous drugs, and C: someone that doesn’t criticize different training methods and nutrition methods without testing things out first hand to see what the results are.
Good luck Oliver and may you grow as trainer outside your comfort zone 🙂
Best of luck,
Travis
Travis
very interest sounds like a cool text book Elloit :). Can i buy the book at borders by chance?
Oliver
It’s not just some textbook, it’s world renouned by top level experts in sports science. See, the fact Elliot knew what it was speaks about his credibility. You’ve never heard of it, I’m not the one who’s misinformed here. PTs are a dime a dozen as are get big programs which is why it pays to be critical. The best approach isn’t try everything assuming it works then dump it if it doesn’t. You need to assume it’s bull from the start then start looking for credentials it’s any different from 99% of what’s out there. You’re obviously young and new to the game, a couple of years in the Industry will fix that. Good Luck 😉