Exercise: Rock Bucket Strength Training to Beat Weightlifters

-
"If you carry big buckets of rocks up a steep hill every day for a year, how strong are you going to be compared to someone who lifts weights everyday for a year ?"

Hi my friend,

I’ll share with you 3 aspects that will make you feel good about your rock bucket strength training, which are

  1. About Strength
  2. About Variety
  3. About the Environment

ONE: About Strength

If you are trying to best those weightlifters with your rock-carrying strength up the hill, you ABSOLUTELY can.

Just apply the same principle of PROGRESSIVE OVERLOAD like they do.

It means increasing your weights by 10–15% every 2–3 weeks.

If you're currently carrying 100kg of rocks, try to carry 110kg. And after getting used to these new weights for 2–3weeks, try to carry 125kg. Keep on increasing the rock weights successively.

You will be progressively overloading your muscles' capacity, thereby forcing them to adapt and grow stronger.

But remember to stay safe. You don't want to get injured either.

Do this religiously, progressively, and consistently. And after a year, you'll be a force of nature to be reckoned with.

You'll be like SAMSON uprooting that insanely heavy city gate and carrying it all the way up the hill.

TWO: What about variety?

Can your buckets of rocks best the variety of workouts of those weightlifters?

ABSOLUTELY.

With some ingenuity, you can make these buckets of rocks to be your very own FULL-RANGE gym equipment.

And how do we do that?

Well In my previous answer to you, I’ve already mentioned that carrying big buckets of rocks up the hill is like a challenger version of the FARMER’S WALK or FARMER’S CARRY.

It’s a powerhouse exercise that targets your shoulders, biceps, triceps, forearms, upper back, quadriceps, glutes, hamstrings, calves and core.

You can also use a long rod as a shoulder pole or a MILKMAID’S YOKE to carry your two buckets of rocks on your shoulder. And you can use it to SQUAT or LUNGE. It’s just the same thing as a weightlifter doing FRONT SQUATS or LUNGES with a barbell on their shoulders.

BARBELL SQUATS and BARBELL LUNGES are compound exercises that activates muscle groups throughout your lower body, including your hamstrings, glutes, and lower back muscles.

It’s like a stone on David’s sling killing multiple Goliaths at the same times. Yes. multiple muscle groups at once with just your buckets of rocks with a little bit of INGENUITY. What a catch!

These are POSSIBLE examples of what you can do with those buckets of rocks.

And the possibilities are LIMITLESS!

THREE: The whole hill is your gym!

Say what?

You heard me right. You don’t have to cram yourself in the crowded gym like a sardine can as those weightlifters do. You are free to carry your buckets of rocks up the spacious hill any time you want, without distractions.

You can now focus on your fitness goals to best those weightlifters in strength and variety, in a year.

In conclusion:

You can ABSOLUTELY best those weightlifters with your rock bucket strength training, in terms of strength, variety with a bit of ingenuity, and an environment for you to stay focus in achieving your fitness goals.

So go on. You can do it!

If you find this helpful, please

LIKE,

COMMENT, and

SHARE.

May you be blessed.

Yours faithfully,

Strength Training with Gary



Comments

Post a Comment

Popular Posts

EXERCISE: Gym Workouts Aug.28, 2023 - Plank Ab Crunches

-
Image
Hi friends, Happy to share with you another view of my working on those Plank Ab Crunches with my son.  It involves hooking my legs onto hanging ropes, with my hand in a resting plank position. Then my legs will crunch up to my abs. It strengthens my core and abs in the process. Here's the video: Each set last for 1 minute, then rest for 20 secs. Then repeat 3 more times. The first time I ever did it, I couldn't keep it up even 2 reps without resting immediately after. My knee surrender easily, and my breathing was heavy.  But I kept on pushing those baby steps, every time. Now I can carry out the motion without much difficulty. It built up my core and my abs. I'm proud to be doing it with and setting up an example for my son. Thanks for your attention. Gary
Read more

EXERCISE: Pull-Ups - The Ultimate Upper Body Exercise (But Not the Only One)

-
Image
EXERCISE: Pull-Ups - The Ultimate Upper Body Exercise (But Not the Only One) Dear friend, Pull-ups are often hailed as a fantastic upper body exercise, but are they truly a full upper body workout?  Well, the short answer is, yes. They do engage a significant portion of your upper body muscles, making them a valuable addition to your exercise routine. However, like most things in life, the devil is in the details, and if you're looking for a comprehensive upper body workout, there's more to consider. When you perform a pull-up, you primarily target your latissimus dorsi , the large muscles in your back. These muscles are responsible for the pulling motion and play a vital role in developing a strong and well-defined back. Additionally, your biceps, forearms, and shoulders are also heavily involved during the exercise. So, it's evident that pull-ups provide substantial benefits for these muscle groups, making them a great upper body exercise. However, for a complete upper b
Read more

EXERCISE: Chest, Shoulders & Triceps - The Ultimate Guide to Building a Sculpted Upper Body

-
Image
EXERCISE: Chest, Shoulders & Triceps - The Ultimate Guide to Building a Sculpted Upper Body Sure. Let's talk about the nitty-gritty of these exercises: Bench Press Shoulder Press Triceps Extensions (Visit: fit40strong.com ) The Bench Press Ballet: Bench pressing is your golden ticket to building a broad and powerful chest . It primarily targets your pectoral muscles but also works your triceps and shoulders . However, to ensure equal growth in all three areas, you must vary your grip width. A wider grip emphasizes the chest, a narrower grip targets the triceps, and a neutral grip focuses on the shoulders. (Visit fit40strong.com ) Rotate these grips to hit all the right spots. Shoulder Press Sensation: Shoulder presses are fantastic for developing those boulder-like deltoids. But remember, it's not just about the press itself; it's the variations that matter. Utilize seated, standing, and Arnold presses to engage different parts of your shoulders. (Visit  fit40strong
Read more