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If you want a strong and powerful looking upper body you need to mix it up. Varying your grip, implements, drills, sets and reps are all important keys to keep your body guessing and developing. The old time strongmen, like Arthur Saxon above, used various sizes of fixed bars (non rotating), dumbbells, kettlebells, stones, sacks, barrels, a lot of wrestling and plenty of grip work. The variety in their training was effective. Their feats of strength, such as Arthur Saxon's one handed bent press of 385lbs, are mind boggling when you consider steroids weren't invented yet.

As the amazing book Manthropology explains, men are genetically designed to be incredibly strong and durable. If you push your body you will be amazed at what it is capable of. Instead most "men" sit on their fat saggy asses and what other guys kick as on TV.

Here is the workout I did today to try and stimulate some growth in my upper body. Try it out yourself and don't be afraid to substitute other fun tools make your training fun and fresh.

• Swiss Bar Bench Press with Flex Bands
• warm-up
• work up to 5 x 5
• dropped it down for a 1 set rep out to failure
• Fat Dumbbell Row
• 10 x 6
• did a set between each set of bench press
• TRX Circuit, 3 rounds of 10-12 reps per drill
• reverse flys
• curls
• triceps extensions

Here is an example of training with the Swiss Bar, which is a nice variation from a regular bar. Bands or chains will teach you to explode the weight up as it is heavier at the top. This will also really hit your triceps.

Don't let the super scrawny trainer dude fool you. TRX Suspension Trainers are great for working your whole body while getting some core activation at the same time.


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