Our special guest this month is bodybuilding champion Chad Shaw.

Chad has one of the most incredible and inspirational stories you will ever hear. Chad suffered with a life-threatening childhood disease, followed by multiple and very severe orthopedic injuries and problems that required repeated major surgeries, all of which were so severe that his doctors told him to forget all about ever leading a normal active life. Chad had other ideas, and armed with unbelievable resolve, discipline and determination became a multiple contest-winning bodybuilding champion!

Listen in as Chad reveals the details of his compelling and motivating story:

• The life-threatening health problems he had to overcome as a kid
• The repeated physical setbacks he refused to let stop him
• Who inspired him to get into bodybuilding
• Why High Intensity Training was the only system he could safely use
• Who exposed him to low-volume, high intensity trainng
• The unique way he structures his routine to maximize recovery and muscle growth
• The mental approach he uses to make progress each and every workout
• How and why he incorporates High Intensity Interval Training
• His diet secrets for staying “ripped”
• His “seek and destroy” technique for workout motivation
• And much, much more!

(NOTE: This is a two-part interview. Click here for Part 2)

To hear the Chad Shaw interview, just click on the play arrow (the little triangle on the left) below:

Leave a comment below to show your appreciation to Chad for sharing his story with us.

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Last weekend I headed up to Wixom, Michigan, for the 1st annual Strength and Conditioning and Athletic Development Clinic at Total Performance Training Center in Wixom, Michigan, which is run by my boy Jim Kielbaso.

The clinic was co-sponsored by Rob Taylor’s S.T.T. (Smarter Team Training), and Coach Taylor was one of the presenters.

I headed up there from Florida at 10 PM on Friday night (the only direct flight of the day-what can I tell you, I hate wasting time), arrived at 12:30, and took the shuttle over to the rental car place–where there were 25 people ahead of me in line! By the time I got to the hotel it was 2:45. Awesome. So much for sleep.

The next day, the clinic started off with a bang with Coach Alan Stein of Stronger Team showing us “Basketball Strength Training Tricks of the Trade.” Alan specializes in working with elite level basketball players, and demonstrated a unique series of exercises performed barefoot to strengthen the ankles, the most-often injured area in basketball players.

Next we were in the classroom with Rob Taylor of S.T.T. for a presentation on how to develop agility. Coach Taylor is the head Strength Coach at Loyola University in Maryland, and is well known for his work with lacrosse players (both the Mens and Womens teams at Loyola are nationally ranked). Rob had some really thought-provocking slides that really got the audience thinking in different ways about training. He also caused me to become extremely jealous of his going to Australia and New Zealand like 17 times to work with athletes there. Strangely, he has never seen a kangaroo there. Weird.

Next on the list was Rick Court, Director of Football Strength and Conditioning at the University of Toledo. His topic was how to add competition to the strength and conditioning program. His presentation went into great detail, and he had plenty of great videos of his team in action to illustrate his point. Coach Court also gave the most “spirited” presentation of the day–let’s just say nobody fell asleep during his talk.

All the speakers at this clinic were GREAT, but the next classroom presentation was a real highlight for me. That’s when Mike Gittleson of Rogers Athletic spoke to us about strength training-where it’s been, where it is, and where it’s going. In case you don’t know, Mike was the head Strength and Conditioning Coach at the University of Michigan for 30 years (one of the first ever in the entire country); for many, many years has been a zealous advocate of High Intensity Training; and is the only guy I’ve ever met who has a neck machine next to the couch in his living room.

The thrust of Coach Gittleson’s presentation revolved around the issue of concussions in sports, and the value of strengthening the neck musculature to help reduce the incidence and severity of them. He outlined a comprehensive strengthening program involving the capital muscles, which move the head without significant cervical spine movement; the cervical (neck) muscles, and the upper and middle traps. Fascinating stuff.

After lunch, we headed down to the indoor soccer field (watch the video to check out the facility), where South Florida Strength Coach Ron McKeefery to us to speed school. Coach McKeefery outlined his philosophy on speed development, then led us through some of the exact drills and techniques he uses with his players.

Next, we learned some corrective exercises and stretching techniques from our host ,Jim Kielbaso, of Total Performance. Jim taught us how to recognize deviations in proper body positioning and alignment during athletic movements, and how to isolate and correct them.

Then Oakland University Hockey Coach Gordie Schaeffler treated us to a demonstration of the skating treadmill, which has to be seen to be believed. Hockey players can actually practice skating and stick handling on this thing with ice skates on. Wild stuff.

The day concluded back on the field with Nick Wilson, the Strength Coach for the newly formed University of Detroit Lacrosse team going through some of the training techniques he uses with his players, followed by Rob Taylor going through some team drills designed to build chemistry between the athletes while also having some fun.

In addition to taking in the great content provided by the speakers, I was able to talk to a few High Intensity Nation readers at the clinic, which was a real treat for me. Thanks guys!

All-in-all it was a great time-learning a lot, catching up with old friends, and making some new ones.

Here’s a quick video of my trip, including a guided tour of Total Performance Training Center:

P.S. Smarter Team Training will be producing a video of the clinic soon, I will let you guys know when and where it’s available.

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So I leave tomorrow night for the Strength and Conditioning/Athletic Development Michigan Clinic at the Total Sports Complex in Wixom, Michigan, on Saturday May 22. 

Here’s the lineup of speakers:

• Jim Kielbaso, Director of Total Performance at Total Sports Complex, Wixom, MI
• Robert Taylor, Head Strength and Conditioning Coach, Loyola College, MD
• Rick Court, Director of Football Strength and Conditioning, University of Toledo
• Ron McKeefery, Asst. AD/Head Strength and Conditioning Coach, University of South Florida
• Mike Gittleson, former head Strength and Conditioning Coach for the University of Michigan (and a H.I.T. legend!)
• Alan Stein, Strength and Conditioning Coach specializing in Elite Level Basketball
• Gordie Schaeffler, Head Hockey Trainer-Oakland Assistant Hockey Coach
• Nick Wilson, Assistant Strength and Conditioning Coach, University of Detroit-Mercy

Whew! What a lineup! I am looking forward to seeing some old friends, meeting some new ones, and soaking up tons of training knowledge to share with the Nation.  Hopefully I will see some of you there!

Speaking of Strength and Conditioning-here’s a Classic Article Re-Post of an article I wrote that was originally published in the old Hammer Strength publication, The Hard Training Newsletter. In it I discuss the differences between strength training and skill training. I hope you enjoy it.

P.S. I’ll give you an update on how the clinic went once it’s over-hopefully I’ll be able to shoot a little video too

What Is IT?

by Dave Durell, MS, CCS, PTA

Many qualities, both physical and mental, go into the making of a successful athlete. Two of the most important physical qualities are strength and skill. Since all sports require physical movement, and skeletal muscles produce movement, it follows logically that increasing muscular strength will allow the athlete to more easily perform the movements required in his or her sport. Of course, the strongest athlete is not always the best athlete; a high degree of sport-specific skill is also required. It is generally accepted that resistance training will increase muscular strength. But what about skill? Will weight room activities specifically enhance certain sports skills? How can strength and skill be trained for most efficiently? Can they be combined or must they be trained for separately? What is the most effective way to maximally enhance both? What constitutes proper strength training and how, if at all, does that differ from proper skill training? This article will address, and attempt to provide some answers to these questions.

Strength is defined as “the ability of the musculoskeletal system to produce force” (1). In order to improve that ability most productively, training must involve uniform, efficient muscular loading.

Uniform – Resistance should be applied as equally as possible throughout a full range of motion. A controlled speed of movement should be utilized; the weight should be moved by muscular force alone, eliminating as much momentum as possible. Exercises which apply heavy resistance at one point and little or no resistance at another point in the range of motion are inferior in this regard. This can occur if strict form is forsaken or if an explosive style of lifting is employed.

Efficient – The training program should be designed to achieve the highest degree of stimulation in the shortest possible time. High Intensity Training, where each set is carried to a point of extreme muscular fatigue, satisfies this criterion. Training in this fashion will necessarily limit the duration of the workout, thus maximizing efficiency. In addition, it is important to maintain proper form to efficiently overload the target musculature.

Muscular Loading – This is the essence of strength training. A load of sufficient magnitude to stimulate a strength increase must be applied. The trainee should strive to work to the limit of his or her existing capacity on each set and regularly attempt the momentarily impossible. If you are capable of performing 10 reps with a certain weight in a certain exercise, but you always stop at 9 reps, and you never attempt an 11th rep, why would you ever get stronger?

To review, proper strength training means loading the target musculature uniformly throughout the range of motion while maintaining strict form with a high level of intensity.

An athletic skill is a movement or series of movements, which produces a specific athletic outcome. The key word in the previous sentence is “specific”. For any sports skill performed, a unique neuromuscular pathway is created which is specific for that skill alone. In order to most effectively reinforce that pattern, the skill must be practiced, as it will ultimately be executed in game situations. Thus, the practice of sports skills should be performed using the same equipment, on the same playing surface, in the same situation, as they will occur in the game, while still maintaining practicality and safety. Activities which merely resemble the specific sports skill require unique neuromuscular pathways of their own; therefore, the performance of such activities is not an efficient means of reinforcing the specific neuromuscular pattern required for the sports skill in question.

To review, proper skill training means practicing a movement, or series of movements, which produces a specific athletic outcome as it will be executed in game situations.

In light of the information presented above, it is apparent that certain weightroom activities currently in vogue do not fit within the parameters of either proper strength training or proper skill training. Such activities most commonly include movements that are performed in an explosive fashion using additional resistance; including, but not limited to, power cleans, Olympic lifts and various plyometric drills using medicine balls. These types of activities typically utilize the forces of acceleration and momentum to propel the resistance, negating the opportunity for uniform, efficient muscular loading. This fact disqualifies these activities as proper strength training. With regard to proper skill training, remember that the specific skill must be practiced exactly as it will be used in competition. Thus, the only athletes for whom these types of activities can be considered proper skill training are competitive weightlifters or competitive medicine ball throwers.

This brings us to the key questions to consider:

1) If it’s not proper strength training, and it’s not proper skill training – What Is It?

2) More importantly – Why Do It? 

The answers to these questions will determine which activities should, or should not, be included in the training program.

Time is a limited resource; as such, it must be invested wisely. Don’t waste your’s by engaging in unproductive training methods. Use proper strength training to increase the ability to produce muscular force. Use proper skill training to perfect the movements used in competition. Avoid activities which don’t fit within the parameters of either category. Doing so will help the athlete most efficiently scale the heights and reach the peak of his or her athletic potential.

Leave a comment below to let me know what you think of this article.

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Our Bonus High Interview this month features Jim “The Human Flag” Kielbaso, Director of the Total Performance Training Center in Wixom, Michigan.

In 15 years working in strength and conditioning, Jim has worked with notable athletes such as Jalen Rose, Antonio Gates, Willie Green and Paris Lenon to improve their performance.

Jim also has a GREAT website called Ultimate Strength and Conditioning, and is the author of one of my favorite training books, “Worlds Hardest Exercises“.

I am happy to say I will be seeing my man Jim, and many other great strength coaches, this weekend at his Michigan Strength and Conditioning/Athletic Development Clinic. (Click here for info on the clinic) 

This interview is a little “off the beaten path” compared to our previous interviews, and is the result of a lot of questions I have been getting from readers who want to start or expand their own personal training business.

Listen in as Jim talks about:

• How he went from a college strength coach to running his own facility
• The different “mind set” he needed to create a successful training business
• What it takes on a day-to-day basis to run a successful facility
• How he finds and keeps quality trainers
• The techniques he uses to get clients-and how he keeps them
• How he sets new clients up on their workouts
• The type of strength training workouts he uses with the athletes he trains
• How he developed and expanded his internet business
• And much, much more!

To hear the Jim Kielbaso interview, just click on the play arrow (the little triangle on the left) below:

P.S. In case you can’t make it to the Michigan clinic–I will be posting “from the road” while I’m up there–make sure to check back for the latest info and updates! If you can make it–make sure you find me and say hello!

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Walk into any gym in the world, observe the people performing strength training exercises, and you will quickly notice something about the technique used by 99% of them.

Essentially everybody is performing their exercises very quickly. They throw the weight up. They let it drop back down. Mindlessly flailing their limbs with no apparent focus or concentration, often talking to someone at the same time. They rattle the barbell plates. They let the weight stack slam together. Momentum is utilized to the fullest extent possible. There is no pausing at any point in the entire set. The only time all this high speed of movement stops is between exercises, when the average trainee rests for several minutes, often while socializing, re-setting their I-Pod, texting somebody, watching television or checking their cell phone. It almost seems like they can’t wait to get their set out of the way, so they can get to these other activities with minimal disruption.

Why do people train like that?

I think that one reason they do it is since they see virtually everybody else doing it, they assume it’s the right way to do it, and that the one guy in the gym not doing it (me) is some misguided weirdo who is doing it wrong. This is the way a lot of people make all of their decisions-they go along with the majority, avoiding the painful job of thinking critically for themselves.

Once the trainee starts utilizing this method, they discover that moving the weights faster allows them to lift more weight more easily. Although less effective from a strength and muscle building perspective, this method is more satisfying to the ego. Fast reps also produce less muscular discomfort than slow reps, and avoiding pain is desirable for most people.

So what’s the problem?

The problem is inferior results. Moving the weights quickly lowers the intensity of the activity; and intensity is the stimulus required to cause an increase in muscular size and strength. Thus, the higher the intensity is, the more effective the workout will be. To maximize the intensity of each repetition, the weight should be lifted and lowered slowly, under full muscular control, utilizing the force of muscular contraction alone without momentum.

Going slow is also safer. Increased speed of movement increases the risk of injury. If you have ever witnessed, or been in, a car accident, you already know this.

In addition, going slower makes the workout more time efficient. You put more tension on your muscles in each set, allowing you to place a greater workload on your muscles in one set than the fast lifters get in 3 or more sets.

What exactly do I mean by slow? Here’s how I described proper form in my e-book, “High Intensity Muscle Building“:

“The lifting of a weight (including the weight stack on a machine) should take 2 seconds to perform. The lowering of a weight should take 4 seconds to perform. You should pause in both the start and finish positions on each rep. Thus, every rep you do should take approximately 7-8 seconds to perform. Simply put: lift in 2 seconds; pause; lower in 4 seconds; pause; repeat.”

The goal of your strength training program should be to get the best possible results in the shortest possible time with the least possible amount of effort. Performing slow, controlled repetitions is fundamental to achieving that goal.

Keep it slow to grow,

Dave Durell, MS, CCS, PTA
Author of High Intensity Muscle Building

P.S. This article was originally published in the High Intensity Nation E-Newsletter. For a FREE issue, AND advanced training video AND special report, enter your name and e-mail address to the right or below. I hate spam as much as you do and will never share your e-mail address.

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Our special guest for the month of March is the owner of Ideal Exercise in Seattle, Washington, Greg Anderson.

Greg has been involved in High Intensity Training for a long, long time, both in his own training and as a gym owner and personal trainer. His facility, Ideal Exercise, is chock full of awesome equipment, and probably more Nautilus equipment than most NFL facilities I have been in.

He and his wife, Ann-Marie, personally train around 200 people a week in High Intensity fashion–the only protocol used at Ideal Exercise. Their trainees include professional athletes, firefighters, housewives, senior citizens, and everything in between. 

Listen in as Greg educates us on:

• The evolution of Nautilus equipment through the years
• The tragic event that got him started on High Intensity Training
• His friendships with Mike Mentzer, Ellington Darden, Ken Hutchins, Bradley Steiner, and Dan Riley-and what he learned from them
• What “the ultimate retro-fit” means
• What he went through to make his H.I.T. only gym a huge success
• The unique thing he did to keep weirdo members out of the gym
• How he personally dropped 30 pounds of body fat
• His take on bodybuilding magazines and volume training
• How he utilizes Heavy Duty, pre-exhaust and static contraction training techniques
• And much, much more!

To hear the Greg Anderson interview, just click on the play arrow (the little triangle on the left) below:

Make sure to leave a comment and let me know what you thought of Greg’s interview!

Greg’s website: www.seattlehit.com

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I have exciting news for you!

I have just upgraded my High Intensity Muscle Building course to include 2 FREE MP3 downloads and 8 weeks of FREE e-mail coaching!

Click here to grab your copy with the FREE MP3’s and e-mail coaching

I’m doing this as a way to say THANK YOU to all the people who read my blog and
e-newsletter.

Click here to claim your copy with the new bonuses now

Here’s everything you get with the High Intensity Muscle Building program:

1. The 76 page training manual with printable forms and workout cards-your step-by-step, easy-to-follow road map that will show you the shortest, fastest and most direct way possible to achieve your training goals!

2. *NEW* The 2-part MP3 download going over every detail of the High Intensity Muscle Building program and training philosophy!

3. Unlimited access to the “Members Only” area of the High Intensity Training Video Vault-Live-action full-length training videos to teach and inspire you, and take all the guesswork out of how to perform the workouts correctly (very hard to do from pictures alone).

4. The High Intensity Muscle Building Nutrition Guide with printable grocery shopping list-cut through all the hype and get the basic facts about nutrition to get the most out of your High Intensity Muscle Building program.

5. 12 month subscription to the High Intensity Nation monthly e-newsletter-stay motivated, entertained, and educated with up-to-date info on muscle building and strength training, delivered right to your e-mail in-box every month!

6. *NEW* 8 weeks of personal e-mail coaching-Now you can have me as your personal coach, right by your side, no matter where you live-helping you every step of the way on your muscle building journey!

WHEW!

That’s a lot of stuff-and you get it all when you try my High Intensity Muscle Building program.

Click here to claim your copy right now!

Talk soon,

Dave

P.S. Try High Intensity Muscle Building risk-free for 60 days with our 100% money-back guarantee!

Click here to get started risk free

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Last Saturday was the first annual University of South Florida Football Strength and Conditioning Clinic.

Since I just live across Tampa Bay from the school (I actually took my last class for my Master’s Degree there), and 2 friends of mine were speaking, I decided to take a road trip and head over there.

Ron McKeefery, Head Strength Coach at USF, was speaking, as well as NFL veteran, and my former boss, Mark Asanovich.

Ron and I, as well as Clinic Coordinator Aaron Komarek, all worked together under Mark for the Tampa Bay Buccaneers in 2001-2002.

Of course, I couldn’t do any filming during the speakers’ presentations (they will be offering a DVD for sale soon-I will keep you posted), but suffice to say that Mark polarized the audience of strength coaches, football coaches and personal trainers with his High Intensity approach to football strength and conditioning-half loved it and learned from it, half thought he was nuts for not including “ballistic” training in his program.

The title of his talk was “The 5 P’s of Strength Training”.

At the risk of copyright infringement (anything for you guys), the 5 P’s were:

Prudent
Productive
Practical
Purposeful
Player Friendly

I’ve probably heard that one a dozen times over the years-but solid advice never gets old.

Here’s a little video of my road trip-including a guided tour of the SERIOUS USF Weightroom:

P.S.–Another road trip coming next month! 2010 Strength and Conditioning/Athletic Development Michigan Clinic, featuring my boy Jim “The Human Flag” Kielbaso, and legendary H.I.T. strength coach Mike Gittleson. If you’re going, make sure you find me and say hello…if you’re not going, you should be.

P.P.S.–Big announcement coming later this week!

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Having trouble making your biceps grow?

Discover 2 critical points in this video that will help you maximize your bicep development and arm size.

Leave a comment to let me know what you think!

Dave Durell, MS, CCS, PTA
Author of High Intensity Muscle Building

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If you thought High Intensity Training was for men only–think again.

High Intensity Training can help women build shapely muscle, gain functional strength, and melt a way unwanted body fat.

Provided, of course, they have the mental where-with-all to train that hard. No different than us men.

One woman I know lost over 30 pounds of fat (and kept it off), doubled her strength, completely transformed her body and mind, and took on an entirely new career path, all as a result of High Intensity Training.

Actually, I know her pretty well. She also happens to be my wife, Patty.

I’ll let her tell you the details in her own words, in this re-post of an interview I did with her in 2000.

Since the interview, she has been working as a full-time personal trainer, and now offers nutritional guidance on her website, where she is known as “The Weight Loss Dudette”.

Prepare to be educated, entertained and inspired by this interview–and if you are looking for a done-for-you nutrition program, whether you are looking to build muscle or lose fat, I will humbly tell you that hers is excellent, and encourage you to check it out for yourself (you won’t believe the before-and-after pictures!): www.WeightLossDudette.com.

Don’t forget to leave a comment and let Patty know what you think of the interview!

WOMEN H.I.T. HARD TOO-
Interview with Patty Durell

Q- When did you first start weight training?
A- I first started weight training in 1988 when I was approximately 22 years old.

Q- How did you train when you first started and what kind of results did you get?
A- I first started training in a place that had a lot of Nautilus equipment, so I would do their circuit, however it was lined up, and whatever the guy at the gym told me to do, or whatever my friends were doing, is how I would exercise. I would put the pin in the stack at a weight I could handle and do 3 sets of 10. I don’t remember really getting results, other than a feeling of satisfaction that I was doing something good for myself. I would do some type of aerobic exercise, either on the stairstepper or the bike or play racquetball, and then whatever I felt like doing that day, whatever machines were open, is what I would do. Sometimes I was there like an hour and a half and I was a smoker at the time so I might take a break in the middle of my routine and go have a cigarette and then come back and play a game of racquetball or finish my circuit training. I don’t smoke anymore.

Q- How were you first introduced to High Intensity Training (H.I.T.)?
A- I was first introduced to H.I.T. when I met Dave Durell, who is now my husband. That was in January of 1993. He introduced me to a different style of training, and I have used that style of training ever since.

Q- What kind of results have you gotten from H.I.T.?
A- Well, I’m at least 20 pounds lighter than I was when I was when I first started doing this, and at the time when I met Dave I was teaching karate and working out in the gym daily for at least an hour, sometimes 2 hours, so I was doing a lot of aerobic activity and weight training on a daily basis in the gym, so I was training probably 5 days a week in the gym and doing 10 hours or more a week of aerobics. Now, I’m about 20 pounds lighter and in the best shape I’ve ever been. I workout about once every 5 days and I only do aerobic activity for pleasure. I like to ride my bike and it makes me feel good to get out and ride. When I first started training I remember doing leg extensions with 50 pounds. I’m currently using 180 pounds on that machine (note: Patty’s bodyweight is in the mid 120’s). My strength has increased by leaps and bounds, and it continues to increase, although at a much slower rate now as I’ve been training like this for 7 years now. In the beginning I just couldn’t believe the strength gains I was making, or that I had the potential to lift such kinds of weights.

Q- What changes, if any, have you made in your training program as you’ve progressed?
A- When I first started doing this style of training I can remember working out every other day, which was a difficult step for me to make because I was working out every day for a lot of hours and all of a sudden I was working out every other day for maybe 45 minutes at a time. I noticed that I wasn’t progressing like I would like to or like I thought I should, and after a lot of education Dave convinced me to decrease the amount of exercises I was doing and increase my rest time and increase the intensity of my workout, so I started to make gains again. We started to work out every 3rd day, and again reached a plateau, not increasing with strength, and then started to add more rest time again, cut out some of the single joint movements and put more compound movements in and just work at an all out intensity until you just can’t work anymore. I think the plateaus that we reach now are just the end of our genetic limits.

Q- Describe a typical workout.
A- A typical workout for me is, I might do a leg press, I’m currently using 405 pounds on a Cybex leg press, and then I’ll go to a seated calf raise and I’m currently using 140 pounds on that. Then I’ll do a Hammer shrug; I’m currently using 135 on that. Hammer bench, currently using 85 pounds. Pulldowns, I can use 120 pounds. Although I have shoulder problems, I try to add a rear delt or lateral raise in after that exercise, and I try to do some kind of ab work either with that routine or the next routine. I have an A routine and a B routine that I typically use- that was my A routine. The B routine is, I use leg extension-180 pounds, hip abduction and adduction-130 pounds on both of those, Hammer decline-I’m up to 130 pounds on that, Hammer seated row-I’m doing 95 pounds, and again I’ll either do a Hammer lateral or rear delt, whatever I didn’t do on my A workout I’ll do on this workout. Sometimes that’s a little variable; it depends on how worn out I am. Sometimes out of boredom or just for a mental push we’ll change up the routine and we’ll do what we call crazy 5’s where we’ll maybe lower the weight a little bit and do a 5 second positive, hold for 5 seconds and a 5 second negative and do as many of those as we can. Or, we might do what we call 50 percent where we’ll do as many reps as we can with the weight we’re using, rest one minute and then try to get at least half as many reps as we did the first set. It’s just to try and keep it a little more interesting so you don’t get bored with your workout. Other than that we warm-up, maybe a little stretch before, maybe do half your weight for a couple of reps just so your ready and you’ve got good form. Form is essential, to have proper form throughout the whole set. After warm-up, just go for it, do as many reps as you can with proper form.

Q- What kinds of psychological changes and/or benefits have taken place as a result of your training?
A- I’m definitely more confident in myself. I feel stronger, I don’t have as many aches and pains as maybe I used to. I have a very physical job, so it makes my job easier. I’ve kept weight off, which has always been a struggle of mine; my workouts are definitely getting my heart rate into its target heart rate zone every time I have just a weight training workout. I just overall feel like I’m in the best shape I’ve ever been in and I like the way I look a whole lot more than I did 7 or 8 years ago.

Q- How do you motivate yourself for your workouts?
A- If my husband isn’t watching a H.I.T. training video right before we go to the gym, which will also motivate me, then I try to think about my workout. On the way to the gym I try to think about what exercises I’ll be doing and how much weight I’ll be lifting and I get psyched up knowing I can move that much weight around, so by the time I get to the gym I try to be in a zone, ready to workout and ready to push as hard as I can until I can’t push anymore. I think knowing I only have to torture myself once every 5 days and push to my limit for only a half hour to 45 minutes also helps me get psyched up, knowing that I can handle that.

Q- What type of diet, if any, do you follow?
A- I follow just a well rounded, good eating diet. I would say I probably eat 60% carbohydrates, 25% protein and 15% fats. I try to stick to that and watch what I eat so that I can maintain the energy to get my workouts done but also maintain my physique. I drink a lot of water; I try to drink a gallon of ice cold water a day. I take a multi vitamin, vitamin A, vitamin C and vitamin E.

Q- What’s the funniest thing that’s happened to you in the gym?
A- I guess I would have to say there’s two. The first time I was working out with my husband to the max (he was my boyfriend at the time) and I told him I felt like I was going to throw up, and he thought that was really cool, that I was going to throw up after one set of bicep curls. And in fact I did throw up, and when he realized I had done that he thought that was really cool. The second funniest thing was while I was doing a set of chest flyes on a machine and I was obviously working hard, working my butt off and gasping for every breath I could take, this woman was yelling at me during the set that if I decreased the range of motion on the lever arms and decreased the weight I wouldn’t have to work so hard.

Q- What advice would you give women who read this interview who are interested in starting an exercise program?
A- The first advice I would give them is to get the “I want to tone” idea out of your head and that “if I lift heavy weights I’m going to look big”. I think I’m pretty strong and I think I lift pretty heavy weights and I’m definitely not a Lenda Murray-looking woman. I would say you can lift heavy weights and achieve your desired results without bulking up- I think that’s a genetic response only and not a response to lifting heavy weights. I also think it’s very important to have a good, reliable training partner who has the same goals in mind as you do to achieve through weight training.

Q- What advice would you give women who have training experience but are not making progress?
A- I would say they have to take a close look at the 3 variables to weight training- that’s intensity, duration and frequency. You really need to look hard at what your intensity level is. It’s easy to think that you’re putting an all-out effort into your workout, but I think we all have a little bit more in us that we can push through. So if you’re not making progress, one of those variables needs to be changed. Either you have to increase your intensity, decrease your frequency or increase your rest time. Change those variables accordingly and you’ll probably start to make progress again. You also probably need to take a look at your diet. Maybe you’re not taking in enough energy or fuel to get the job done too. If you are training at a high intensity rate, maybe you just don’t have enough gas in your tank to get your engine to run as hard as it can and as far as it can.

Q- Do you have any parting comments for the readers?
A- GET SERIOUS! Don’t believe everything you see or read, especially when it comes to weight training. As with everything in life, you should apply logic and reason to your decisions. I also recommend doing your own research on proper training techniques. A good place to start would be this website. And of course read articles written by my husband, Dave Durell, for a logical understanding of high intensity and proper training techniques.

Don’t forget to leave a comment and let Patty know what you think of the interview!

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