When i say that here @ Real World Strength Coach we train with a No Excuses attitude that is just what i mean!

Take a look at a few of our family members who came out in the snow-i-cane and we decided to get out workout in outside!

How may other gyms do you know that would have done this. Hey maybe you are looking for the normal gym with all the mirrors and people walking around talking on cell phones, running for days onthe treadmill etc etc

BUT

if you are looking for a real place to work out where all we do is crazy effective workouts that burn fat and build muscle then we may be just what you are looking for but let me warn you our style of training is only for those that are 100% dedicated to changing their lives for the better!

Stay Strong

Dave Lee

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

610-291-6779

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That’s right strength fans the time is final around the corner!

Saturday September 19th is going to be the Big Day!

You don’t want to miss this it’s going to be an awesome PARTY!!!!!!!!

We will have a workout for anyone who thinks they are up for the challenge at 11:00 am and then kick of the festivities at NOON!

There will be games, prizes, local business owners, the unveiling of Kildares New Real World Strength Coach Approved menu and lots of adult beverages so there is fun to be had by all!

Best yet proceeded will be going to an amazing organization The American Bulldog Rescue!

So come out and check the gym and and help a great cause all while getting a amazing workout and having a little fun!

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In the past, I’ve shared my top exercises forgaining Real World Strength, featuring a host of multi-joint, compound movements for your upper body (e.g. push-ups, pull-ups, rows, dips, etc.), lower body (squats, deadlifts, lunges, etc.), and core (pillar holds and rotational core exercises). These “many muscle” exercises provide the biggest bang for your buck during your workouts to generate maximum results in minimal time. Even better are total body exercises like a curl to squat to press or a squat thrust variation that takes the meaning of a whole body workout to a whole new level.

But, I think we’ll switch it up a bit today and focus on the WORST exercises you can add to your training routine. The following list features movements that I wouldn’t be caught dead doing- movements that deliver shoddy results and flat our hurt people- movements that have far greater risk than reward:

The 7 Worst Exercises of All Time

1.) Abs Machine

Crunches and sit-ups only promote excessive flexion of the lumbar spine and tend to cause neck and back pain. What’s worse than crunches or sit-ups? Doing a similar movement with added weight in a machine that only trains your body in an unnatural front to back motion in a seated position!

Yes, abs machines, like crunches and sit-ups, do make your feel your abdominal muscles, but there are far better ways to accomplish this without the high risk of short and long-term injury to your spine.

Remember, the true function of your core is stabilization, both static and dynamic- to be able to maintain a neutral, straight-line position from your hips to your shoulders in all 3 planes of movement (front to back, side to side, and rotational) no matter what the external stimulus may be.

21 Century Training Upgrade: For rock hard, athletic abs focus on pillar stabilization exercises like front, side, and back pillars and ground based rotational core work like sledgehammer or chop variations and upper body twists.

2.) Back Machine

Well, if I HATE the abs machine, how do you think I’m going to feel about the back machine? I mean this is just such a stupid exercise for so many reasons.

First of all, people already use too much “back” on most movements because of tight hips and inactive/weak glutes. Thus, I prefer to focus more on hip extension movements that strengthen your butt rather than continually overloading the spinal erectors. Plus, adding in corrective stretching for the hip flexor complex, the hip rotators, and the hamstring complex that opens up your hips and alleviates excessive spinal flexion and compressions is literally exactly what the doctor ordered.

Second of all, just like the abs machine, this bootleg exercise trains your body in one plane of movement in a fixed path and as a results doesn’t work your key stabilizer muscles.

Lastly, the way that most people perform this movement in such an out of control manner for speed just makes me want to vomit. It literally looks like they are trying to lie down for reps- is this the type of movement that we want to get really good at? Wait, don’t answer that

21 Century Training Upgrade: For a strong, stable back focus on deadlift, good morning, and hip extensions variations while simultaneously focusing on the corrective stretching and self-massage of the Lumbo-Pelvic-Hip (LPH) complex. A prone cobra, or airplane as it is sometimes called, is also a great exercise to improve spinal erector endurance while simultaneously improving scapular strength and stability.

3.) Leg Extension Machine

This exercise is a personal one for me. since all my knee operations this is one of the exercises that my pt had me doing over ad over with light weight.

Well let me tell you when i thought it hurt my knee more than it was helping I WAS RIGHT!.

Here’s the bottom line with this exercise- it will wreak havoc on your knees! The excessive compressions on your patella will without a doubt results in the brake down of articular cartilage which will in turn results in a bunch of arthroscopic knee surgeries to remove loose bodies and eventually full blown crippling arthritis. Avoid this machine like cancer!

21 Century Training Upgrade: For strong, stable knees, focus on both knee-dominant (lunge, step-up, and single-leg squat variations) AND hip-dominant single-leg exercises (single-leg hip extension, deadlift, and good morning variations) to prevent strength imbalances between limbs AND to prevent strength imbalances between your front and back thighs and your inner and outer thighs.

4.) Fly Machine

If your goal is tear your pecs and destroy your rotator cuff, then I highly recommend that you add this exercise to your routine. I think the chest fly machine actually gets even more play then the bench press, which is considered to be the most popular exercise for guys.

Again, the use of a machine versus doing a dumbbell fly alternative eliminates the use of the key stabilizer muscles surrounding your shoulders. Furthermore, the common male desire to use maximum weight to build a chest he can be proud of typically results in overuse injuries like shoulder impingement or biceps tendonitis.

21 Century Training Upgrade: For strong, stable shoulders focus on performing an equal amount of pushing and pulling exercises. In fact, more pulling exercises initially may be a good idea if you find yourself heavily internally rotated and hunchbacked from years of focusing on your beach muscles (chest, abs, and biceps) while neglecting your rear shoulders and upper/mid muscles. The best pushing exercise you can do is any push-up variation as it not only safely trains the entire front side of your body but also engages your upper back musculature in a way that the bench press does not. Furthermore, every year people die from bench pressing, but there has never been a reported death from performing a push-up!

5.) Elliptical Machine

Look- if you are really, really overweight and haven’t exercised in over a decade, then I think an elliptical has some use. But, other than that, I think it’s relatively useless.

Yes, it is a low-impact alternative to running on a treadmill, but there is very little range of motion during the movement and does not burn nearly as many calories as the machine claims it does.

Furthermore, the elliptical is not a good machine to do intervals on because it promotes excessive hyperextension of the knee. This can easily result in injury at high levels of speed and resistance.

Think about it- what’s the first machine people who are new to cardio exercise jump on? The elliptical! Why? Because it’s so friggin’ easy!

Trust me, I have been there and done that. I used to convince myself that the elliptical was a good option for me because I had bum knees. But then I finally woke up one day I realized that my fat ass had to lose some weight, perform a ton of corrective stretching and self-massage on my front/inner/outer hips and thighs to improve my tissue health, and work on hip and ankle mobility to take pressure off of my knees so that I could get back to running pain-free.

At the end of the day, you can read a dam magazine while on an elliptical, so how much benefit do you really think you will get from this overpriced waste of space?

21 Century Training Upgrade: For optimal results during your cardio training, you must focus on intervals. They burn 9 times more body fat than aerobics and also result in greater improvements in overall conditioning than long, slow, boring cardio. If you are overweight/de-conditioned and/or have joint issues, the best place to start an interval training program is on a spin bike, or better yet, an Airdyne Bike which has both upper and lower body attachments to make it more of a total body conditioning experience. If you need to rock your cardio equipment-free and/or at home or on the road, use body weight based exercises like jumping jacks, stationary running, split jumps, etc.

6.) The Sex Machine- Abductor/Adductor Combo

Ah, the sex machine… this one just makes me smile. It certainly takes me back to the days where my meathead buddies and I would shamelessly gawk at this outrageously good looking gal who did 1,000 reps on the adductor/abductor machine to fit into her “skinny jeans.”

But, I can assure you this machine had nothing to do with her nice bod- rather it was a combo of genetics, a clean diet, and being a tri-sport athlete that did the trick.

Women all over the world seem convinced that this “naughty” exercise can some how help them rid themselves of the thunder thigh/cellulite situation.

How many times have I heard: “What exercises can I do to get rid of this flab inside my leg?” Too many times!

Come on now, you know that spot reduction is a myth by now, right? Seriously, no amount of direct inner or other hip-thigh work will burn that ugly fat covering that sexy toned musculature everyone wants to see so let it go baby.

So the first thing you need to do is clean up all of the junk carbs in your diet and starting consuming lean proteins, healthy fats, and fruits and veggies every 2-4 hours while plugging water like a fish.

Then you need to get off this sexy machine and get real with a total body workout!

21 Century Training Upgrade: The best exercises for your inner and outer-hip thigh will come from band-resisted hip walk variations, side pillar variations, and any and all single-leg exercises, especially lateral lunges.  My favorite lateral lunge is the Valslide Lateral Lunge that simultaneously stretches and strengthens your hip musculature.

7.) Leg Press Machine

It never ceases to amaze me how we all look for the easy way out when it comes to working out. It’s clear why people prefer to leg press- they get to lay or sit on their ass depending on the exact type of leg press machine being used.

If you want both nice legs and a flat midsection then you need to squat! And yes, you can’t squat lying down, sorry!

But squats are tough because they require a whole body effort, an effort most people aren’t willing to put in explaining why they get crap results form their workouts.

The leg press could very well be a major contributing cause for the rapidly increasing number of bulging and/or herniated discs among exercise enthusiasts. People always use way too much weight and use poor form resulting in brutally compressive forces on the spine.

Seriously, if you are opting to leg press over squatting, then you don’t know squat, pun intended

21 Century Training Upgrade: The best (and safest) exercises for your lower body are a healthy combination of double-leg and single-leg exercises using free weights and body weight based exercises. Be sure to perform an equal amount of knee-dominant lower body exercises (e.g. squats and lunges) and hip-dominant lower body exercises (e.g. deadlifts and single-leg hip extensions) to make your knees, hips, and back bulletproof. In fact, most people are very knee-dominant and could benefit to start by performing a greater number of hip-dominant movements to balance out their lower body musculature.

You’ll notice once common trend among all of these crap exercises: they all involve MACHINES!

Get off those dam machines and focus on functional movements using free weights, bands, stability balls, etc. Not only will you ramp up your fat-burning and muscle-building pursuits, but more importantly you won’t end up hunchbacked in a wheel chair by the time you turn 50

Stay Strong my Friends

David Lee

The Real World Strength Coach

http://realworldstrengthcoach.com

ralworldstrengthcoach@gmail.com

PS- What other exercises do you see people doing in the gym that make you cringe? What other exercises do you absolutely hate? What exercises have gotten you (or your clients) hurt in the past? Please share your personal experiences by posting a comment to this blog post, thanks!

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What up strength fans!!!!!!

Just posting an update on the burpee challenge it is day 37 today but a few days ago on day 35 i decided to step it up a notch NO EXCUSES style so i did 50 straight through…….

Not to bad, cant wait til day 100

How is everybody else doing out there in strength land?

I would love to hear so comments or even better see some videos of how everybody is doing!!!!!

Stay strong my friends!

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

https://www.advocare.com/09012654/

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Hey strength fans just wanted to post a video on how to do a proper burpee as well as make some modifications so any one of any fitness levels can try there luk at them! I also wanted to let you in on a little challenge a few of my athletes here @ Real World Strength Coach HQs have undertaken THe 100 Burpee Challenge, it is a progress for 100 days where you start @ day one and do one burpee day 2, 2 burpees, day 3, 3 burpees and so on and so on all the way up to 100 and its not 100 in a day its 100 straight through!!!!!!

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Happy Fat Tuesday Strength fans hope you didn’t drink and eat to much today!!!!

I tell you how I celebrated I did one of my toughest circuits the salesman!!!

It consits of a slope of 10-9-8-7-6-5-4-3-2-1 of burpess, 50 lb 1 arm kettle bell swings left then right, 80 lb kettle bell high pulls, step ups with knee lift left then right, then elevated pushups!!!

It’s a “Get Nasty ” circuit and my last time i did it in 25:34…….

Well today i crushed my time i did it in 20:54 almost shaved almost 5 minutes off my time!!!!!!!

Thats how i enjoyed my day!!!!

Hope you had a strong day!!!!!!

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

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Keeping it short and sweet today strength fans!!!!

You all know i love the kettle bell and i just want to show you a 5 minute workout that anybody can do!

Take a kettle bell and swing away for 5 minutes straight…..thats it see how many swings you can get in 5 minutes!

Write that number down.

Next time try and beat that number, thats it simple but very very effective!

Give it a try and let me know what you think!

Stay strong Strength Fans

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

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If you want to succeed in anything in life then thats just what you are going to have to do push past your limits or what you are used to.

Go that extra mile do what most are not willing to do.

Become part of that 1% out there break from the pack and make your own way!!!!

Today one of my rockstars Margo does a circuit of 10 burpees, 15 jump squats, 20 jumping jacks, 25 med ball slams, and 30 kettle bell swings 15 left 15 right.

After she gets done the circuit i break the news to here that she has 2 minutes rest then i want her to beat her first time……

PUSH PAST HER LIMITS

Will she break her first time?

Check it out……

Keep on pushing strengh fans!!!

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

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1st things first i am an only child but i know how close i keep my family and if i had a brother i would never sell him down the river like this to make a few bucks!

2nd I’m sick and tired of all this steroid crap!!!!!!

Either way Dan Cheated and used steroids and his brother probably did as well but i say stop putting it all over the media!

I’m sick and tired of it the media says how bad they are and i agree  but having it on the TV all day it is in turn promoting them…….BAD PUBLICITY IS BETTER THAN NO PUBLICITY marketing 101 folks!

So lets focus on the people out there who are doing the right thing and getting strong the old fashion way

through blood sweat and tears, by pushing their body and minds to the limit and by making sacrifices!!!!

Sorry for the rant strength fans but it pisses me off so here’s a video of me doing it the old school way moving weight

box squats with bands and chains……

Stay Strong my Friends

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

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Last night i had an amazing evening!

I spoke in front of 3 different dragon boat teams about my life and training style.

FIRST i love training and helping people with all my heart, but i HATE HATE HATE public speaking in front of large groups where i am the center of attention.

Well this was a group of almost 50 strong women and let me say i was a little nervous going into the evening.

Normally my hands shake, i stutter, and don’t have a complete train of thought, and no thinking of everyone in their underwear does not work for me either.

Let me tell you an amazing thing happened last night once i started I WAS NOT NERVIOUS!!!!!!!!!!

I think it had to do with two things

one this was the first time I had presented to a large group about my training, the thing that i am passionate about, the thing that drives me i was speaking from my heart and when you do that it just flows.

The second thing was that this group of women were truly awesome and inspiring!!!!

From the moment i walked into the room they made me feel @ home, and part of their family, which all you strength fans out their family is the most important thing!

All of these women and 2 very nice gentlemen had their own stories and backgrounds and ideas of what they are looking to get out of training with me and their dragon boat team and let me tell you that i am sooo proud and honored to be able to help them achieve those goals!!!!!

BIG THINGS HAPPEN WHEN YOU TAKE BIG STEPS!!!!!

IF WE WANT IT< WE HAVE TO EARN IT!!!!!

NO EXCUSES, NO EXCUSES, NO EXCUSES

SO let me leave you with this short video of the end of my chest workout the other night more fun with the homemade log!!!!

Stay Strong my Friends

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

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