In this episode of the Super Strength Show, Strength & Conditioning Coach, Jerred Moon, is here to talk about his new book “The Garage Gym Athlete – The Practical Guide to Training Like a Pro, Unleashing Fitness Freedom, and Living the Simple Life”
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[0:00:18.2] RT: What’s up Strength Maniacs? And thanks for tuning in. I’m pleased to welcome back today’s guest, Jerred Moon. Jerred joined us back in Episode 100. So if you want to get a bit more context around today’s guest and his background, definitely check out that episode. To bring you up to speed, here is a quick bio. Jerred is a strength and conditioning coach and creator of End of Three Fitness which specializes in simple, effective, barbell centric fitness for the other guy.
He’s a formal physical training leader and fitness program manager with the US Air Force Special Operations command and he’s been featured in CrossFit Endurance, Raw Talk Magazine, Sweat RX Magazine, Life Hacker, the Huffington Post, the Art of Manliness and many other websites and publications. He currently coaches and programs for hundreds of athletes for military operators to stay at home moms. Definitely covers the full spectrum there.
Today, Jerred is here to talk about his new book, The Garage Gym Athlete: The practical guide to training like a pro, unleashing fitness freedom and living the simple life, which we’re going to discuss in detail during the interview. I don’t know, some of you guys may have picked up during the course of my interviews but I train at home myself, I have been for years, and years, and years. I’ve got to give credit where to do Brooks Kubik from Dina sour training, he’s the one that really turned me on to that.
And I got to tell you, there’s a lot of benefits to training at home, we’re going to get in to that, Jerred’s going to discuss a lot of that stuff. I’m excited about this, this is a good thing man, this is really good. If you’d like to connect with Jerred, you can find him at EndOfThreeFitness.com.
[0:01:55.0] RT: Jerred, welcome back, absolute pleasure to have you back here my man and let’s jump into this and let’s just start off. For those who may have not listened to the first one, again, Episode 100, I highly recommend you go back and listen to it, give a little bit more information about yourself.
[0:02:10.0] JM: Hey man, it’s great to be back on the show, I’m super pumped, Episode 100 was kind of a milestone there and I was glad to be the guy in the spot but quick background on me, it all started how far we want to go back. I’ve been into fitness for a really long time, ever since I was a teenager, how all this stuff came about, I’m talking about End of Three Fitness and what I’m doing today.
I was originally in the air force trained to be a fighter pilot, got injured and kind of — I still had some time in the air force but I kind of turned my sights back to fitness and wanting to do that because that was kind of the decision I had to make before I ever went to college was, “Okay, are you going to pursue training other people? Are you going to pursue your dream of being a fighter pilot.” Once that was kind of crushed, I went back to the fitness scene but I had time left in the air force part of my commitment.
So I started my website, End of Three Fitness on the side and just hustled, side hustled for a long time. Training people in my free time, taking every opportunity I could in the air force to be a fitness leader or a unit fitness program manager and everything, while kind of sharing that experience and training people at EndOfThreeFitness.com. That’s the short of it. That’s how we got here and that’s what I’m doing today is running EndOfThreeFitness.com and helping as many people as I can become better.
[0:03:35.7] RT: It’s a beautiful thing my man. I got to tell you. Helping people figure out exactly what they need for a home gym, which I think is going to surprise some people is definitely in line with your raw mission because there’s something to be said for having a home setup. Don’t get me wrong, going to a good commercial gym or a good powerlifting gym or Olympic weightlifting gym or some type of a CrossFit box.
Having the right spot with the right energy, the right vibe, the right people, that’s awesome Training partners, potentially that’s an amazing thing. But even if you have that, personally I think, you still can benefit from having a home setup because you never know man man? You may get busy, you may not be able to get out that day to the gym, I don’t know, depending on where you live, who knows, maybe you got a crazy snow storm, you can’t get out the house. You never know, there’s some real benefits for having a home setup.
Let’s do that. Tell me if you wouldn’t mind, what caused you to decide, “You know what? I think I should put a book together on setting up a home gym and actually training at home”? It’s good because another point I want to make quickly is this is not just a guide on how to setup a home gym, there’s a lot more to it than this. Just for those who are wondering, we’re going to get in to that too. What made you decide? I’m going to put this together, this is the thing I’m going to do.
[0:04:44.8] JM: It’s really been a kind of a culmination of everything I’ve been doing at end of three fitness because how I did get started originally was me sharing some garage gym DIY tutorials on my site. That was the very basic start to End of Three Fitness and I’ve been a garage gym athlete for a long time. I think coming up on six years and it was 100% on necessity why I started my garage gym.
As I mentioned earlier, being in pilot training, it has one of the most demanding time tables I’d say in the US military and so you have very little time to work out and train and I realized that was happening and as a person who had been into fitness for a long time, I was like, “You know what? Life’s not getting any less crazy from here on out but I need somehow to make it stick. There’s no way I can be the guy who doesn’t work out anymore.”
So that was me putting together a garage gym on very little money at the time and I just did a ton of DIY projects and so this book, I decided to really put it together because like I said, it’s a culmination of everything I’ve done because I’ve done the DIY projects, that’s in the book but I’ve also seen other people, friends, family, people from End of Three Fitness kind of try the Garage thing out and it didn’t stick.
That’s why the first part of the book, I kind of cover from the shoulders up getting people’s minds right before they tackle the garage gym and then the last part of the book I cover programming and how to actually do this on your own and be successful at it. That’s why I put together because I really want people to succeed, I didn’t want it to be a book about myself, I didn’t want it to be a book about professional athletes and who may have a garage gym or anything like that.
I wanted it to be about the garage gym athlete, the person who really wants to do that and how they can be successful. If you really think about it, it’s not an easy thing to do especially if you do live somewhere where there’s crappy weather or if you have a time or whatever the case is. I really try to make the book all-encompassing to help someone be successful.
[0:06:44.9] RT: Okay. What would you say to somebody who either hasn’t started training or maybe is training but is going to a commercial gym and has never really thought of having a home setup? What would you say to them?
[0:06:58.9] JM: You kind of hit the nail on the head a minute ago. I always say, whether this is your primary gym or it’s your backup gym, you need something at home. For those times that you are talking about. Maybe there’s a snowstorm depending on where you live, maybe life just gets a little too crazy for you to do the commute to your gym, the holidays, it doesn’t matter, you don’t have to have a huge, elaborate setup.
I think a few basic utensils in the garage could really help or your basement or outside on your tree, whatever the case is for you. I think everyone should have some way of doing fitness at home that goes beyond just body weights, squats and pushups. That’s where I think is — if you want to stick at the Global Gym or your CrossFit box because of the community or the amenities, that’s fine but I recommend something setup at home as well.
[0:07:49.9] RT: Okay. For those who are thinking to themselves, “Am I going to have the money to do this? I go to a commercial gym, some people may know that one piece of equipment is in the thousands of dollars. $2,000, dumbbells can cost a fortune if you want to get a rack of dumbbells. This stuff can be really pricey.” What would you say to those people?
[0:08:14.5] JM: If price is going to be a factor, that’s a big part of the reason we have the DIY projects in the book and I show how you can — there’s some things you’re not going to want to DIY obviously like a barbell and some plates. After you make that purchase, you can pretty much build everything else and have everything for around $500. If you’re willing to make everything, I would say, to maintain a good level of fitness in your garage without having the really fancy equipment.
Not having a rack of dumbbells but not having a rower or a GHD, things like that, just the necessities to really get some hardcore work done because that’s all I had for a long time and I was able to maintain a really high level of fitness with very minimal equipment and on a very tight budget.
[0:09:01.2] RT: Yeah, well I mean, again, I mentioned Brooks Kubik earlier and in his book Dinosaur training and his newsletter, he’s constantly talking about the old school guys. He also in his more current newsletters, no, even the newsletters he wrote back in the 90’s. He highlights a lot of guys that follow his type of training that train at home and again, the guys from back in the day and the guys today and gals that are training at home, the results they get out of this world. I mean it’s incredible.
For those who are listening right now, don’t think if you train at home that means you’re not going to get as good of a quality workout than if you went to a commercial gym, that’s really not the way it is. Tommy Kono, you take a look at what that guy’s accomplished, multiple gold medals in Olympics, world records in multiple weight classes and gold medals in multiple weight classes. He’s won the Mr. Universe contest, I mean, just unreal stuff and he trained at home in a dusty basement for the most part. So thinking that you can’t achieve tremendous levels of strength and power at home that that’s not the case. Go ahead.
[0:10:05.8] JM: I was going to say, yeah I mean look at those familiar CrossFit. Ben Smith who won the cross fit games last year, Rich Frowning who won the games four times in a row, both of those guys, well they do own their own CrossFit affiliates, a lot of their training is done in their garage gyms. I think as long as you know what you’re doing programming wise or you have someone who knows what they’re doing, you have the level of fitness or strength that you can achieve is just off the charts even if you’re at home.
[0:10:32.9] RT: Okay, so why is that? Why can you manage to get so strong at home and here’s another thing, I’d like to get your input on this. I mean, this is anecdotal but to me, I’ve noticed that people who train at home, they don’t have like a setup and they’re actually putting the work in. I find quite a few of those people tend to do better on average than the average person who goes to a regular commercial gym. Now, again, I don’t have any statistics or hard studies to back that up. But that in my experience has been the case with the people I’ve observed, I don’t know what you think about that.
[0:11:07.2] JM: Well you know, I don’t have any hard data either but I will say if you’re going to go the garage gym route, you are a step beyond a toe in the water with fitness. Typically, the people who do it and do it for long periods of time are pretty serious and I’m not saying like serious or professional athletes. They’re just serious at fitness at a minimum. Serious about fitness. So I think that they just stick with it a little bit longer.
You’re not going to really see the person who decided this year, that was their year to get fit and then spend like five grand on an awesome garage gym and that’s the way they’re going to do it, everyone else is going to get started somewhere else, whether that’s a CrossFit box or a Global gym but then after you get some knowledge under your belt, maybe you do go the other route, you find out you’re really passionate about this stuff and you know that you’re going to stick with it for a long period of time.
I think that once you get that sticking power, that willpower, you know you can really kill it in a garage gym by just being more efficient and actually being more consistent. Even if you are really committed to your goals, like I said, something about life, you just get a flat tire and you’re like, “Ah man, I can’t go to the gym today,” that’s not going to happen if you have a garage gym. That’s a really simple example but I do think that people overall probably a little bit more committed if they’re going to work out at home.
[0:12:26.4] RT: Yeah I agree, I also would like to add something that I think we’re going to touch upon when we start talking about the equipment that you recommend. I feel that one of the other reasons why people do well when they train at home, not only do they tend to be more dedicated, as you said, just the fact that you set something up in the house, thin in of itself kind of says that you’re a little bit more dedicated.
What else I find is that because you don’t have so much equipment, all the crazy machines and implements and you don’t have a lot of that stuff at a home gym, not that there’s anything wrong with that stuff per se. You’re forced to focus on the main exercise in a really productive ones, those are the ones that are normally done with the bare essentials and that’s usually the type of stuff that you buy to put in to a home gym.
All the other stuff is great but it’s all like window dressing and some of it unfortunately when people go to gyms, sometimes people will get really caught up with all that other stuff either because it looks fancy, it looks impressive, maybe the personal trainers are kind of trying to change things up to make their workouts really different than everyone else is.
Many times, a lot of these other type of machines and equipment and exercises tend to be a lot easier than the stuff that you do with the bare essentials. Therefore human animal, human nature tends to avoid pain, seeks pleasure and to kind of take the easy route.
[0:13:45.8] JM: We did some analysis on that actually in the creation of one of our programs because we do try to keep them minimal equipment for — because most of the people who follow what I’m doing are the garage gym athletes. They don’t have a lot of equipment and I really study anything that Louie Simmons puts out from West Side Barbell, any book that he writes, anything I’m all over it and dissecting it. Part of his conjugate method, we did an analysis on it and we found out that he uses a lot of special exercises.
And it’s actually when all counted out that we could find over a hundred different special exercises. I know Louie keeps some of that stuff under wraps, he doesn’t have everything reported publicly. We found out that we could do most every single one of, I think it was like 80, 85% of those exercises with very minimal equipment and garage gym in effort to replicate some of his methods in a different way. Yeah, I think even some of the best methods out there can be whittled down and done simply.
[0:14:44.7] RT: Okay, I think that leads us to the next logical question which is, what are some pieces that you recommend?
[0:14:51.8] JM: I definitely recommend getting a barbell. You absolutely have to have a barbell and some plates and what you’re going to spend here can really range depending on what you want but at a minimum, you have that and somewhere to put the thing. What I mean by that is unless you’re doing the snatch and clean and jerk and deadlift, it’s not great to have a barbell that just sits on the ground. If you want to do squats and bench press and strict press and all that other stuff.
I actually have a DIY project, it’s one of the cheapest ones. If I was starting over in a garage, it would be the first thing I built after I bought a barbell and some plates and it’s four by fours thrown in a bucket and then cement poured around it to hold it upright and you build two of those and you have a place now to rack the weight for bench and for squat.
So at a minimum, that’s it, that’s where I would start and I’d say if you’re pressing me for the minimum, that’s where it is. You could obviously add other things like apply a metric box, rings, parallettes and all these other easy DIY projects but the start are a very simple DIY rack, barbell and plates.
[0:16:00.4] RT: Yeah, it sounds like the Olympic weightlifting essentials, uprights and a bar with obviously plates. Like you said, those uprights, you want them to be adjustable so you can bench and you can squat and set the bar up on the uprights. Okay so why a barbell? Why not another implement like a dumbbell or something else?
[0:16:20.3] JM: I really like dumbbells because the stimulus you get with your limbs having to utilize a little coordination in balances is a lot more than a barbell at times but you’re just not going to get a strong — you can’t move as much weight as you can with a barbell. Maybe if we’re talking about bench press or something but again, you set a whole rack of dumbbells, those are really expensive, you’re going to save money in the long run using a barbell and things like the back squat and bench press. Snatch, clean and jerk, you can’t beat it, you can’t beat a barbell.
[0:16:51.4] RT: No, yeah, the example would be really simple, just imagine trying to squat max weights with dumbbells versus a barbell.
[0:17:01.0] JM: I don’t’ think I’ve ever seen that attempted.
[0:17:03.8] RT: How weird — what do you? Do you just hold the dumbbells by your side? You hold them in the clean position racked? If you do, well quite a few people with relatively short period of time can squat even just a couple of plates. That’s 225 pounds, that’s hundred and whatever, like 12 and a half pounds per hand. To get those dumbbells positioned up there, sure, I’ve cleaned that, that’s not an issue with dumbbells.
But to hold them up there and then actually squat and get, like be able to focus on your hips and your quads and really fatigue them before your upper body’s losing the dumbbells. Doesn’t really lend itself to very productive — to work. Probably be a good awkward exercise to do and would develop some good strength but if your focus is to really build let’s say a big squat, this kind of challenging to pull off with something other than a barbell.
[0:17:50.7] JM: Yeah, I 100% agree.
[0:17:51.8] RT: I mean, you could probably say the same thing too for a lot of the other movements. Now, that being said, I’d like to add something quickly. I think if you just buy a couple of sets of adjustable handles. The dumbbell handles that don’t have any weight on them, get your barbell first, that’s the key, that’s the foundation and then you can get a couple of dumbbells that you could just use the same weight plates you put on your barbell to put on your dumbbells.
There you go, now you have a set of dumbbells as well and you got the barbell, you got the dumbbells. Buying up a whole rack of dumbbells, I got lucky and I found a university that’s getting rid of their old set and I picked them up and I mixed and matched and put some stuff together and had to use some elbow grease and clean them up and had a couple of sets and now I got this awesome full set of dumbbells.
The reality is, with the type of training I do, I really don’t — it’s not like I’m running the rack on every exercise that I do. In terms of, again, I didn’t really pay all too much for them but just the space that they take up and the other thing that really, I don’t really use them all that much compared to again, just take up the money I spend on them.
[0:19:00.5] JM: Yeah, I think if you could find adjustable dumbbells which isn’t too tough but if you could and your plates match and fit and all that other stuff then I think that’s really good route to go and — because I really love barbell training and the barbell alone but yeah, dumbbells definitely have their place. I’m not going to say that they’re not needed because with accessory work and all the other, it’s just a completely different way and I think it’s awesome to incorporate that stuff as well. And if you’re lucky enough to find like a university shutting it down, that’s amazing. I’ve actually heard a few stories like that.
[0:19:32.9] RT: Or just upgrading right? They want to get rid of all the old stuff. There’s nothing wrong, it’s metal but they want to get rid of it, they want to get new stuff, “Oh okay, I’ll take all the stuff thank you.”
[0:19:42.9] JM: I could help you out here.
[0:19:44.7] RT: That’s a story in of itself how that all worked out but anyway, that’s for another day. The barbell in terms of best bang for the buck and the results you’re going to get in overall strength and performance and stuff, barbell’s going to outdo a dumbbell in most cases. Now, I really like dumbbells for shoulder work, overhead pressing, I really enjoy using dumbbells. I love doing dumbbell swings.
[0:20:06.0] JM: Okay, kind of like a kettlebell swing?
[0:20:08.4] RT: Yeah but like you swing it up overhead and lock it out overhead.
[0:20:10.5] JM: Got you.
[0:20:11.5] RT: It’s an old school move, those are a lot of fun. Yeah. Dumbbells aren’t great but yeah, 100% barbell is where to go. What would you say is the second piece of equipment to go for?
[0:20:21.3] JM: After a barbell and…
[0:20:22.7] RT: Oh I’m sorry, you already mentioned the uprights. What would be after that?
[0:20:26.6] JM: I would probably recommend rings.
[0:20:29.7] RT: Really? Not a bench but rings?
[0:20:32.2] JM: The reason I don’t recommend the bench right off the bat is just because that’s probably more — the way I train, I don’t do a lot of bench press and I didn’t have a bench for a long time and I still don’t do a lot of bench press, I do a lot of pressing and floor press but I don’t do a ton of just benching and that has to do with a shoulder injury I got a long time ago and whatnot.
I would say rings next after the uprights because of the versatility and the way I train, how much you can do with rings is kind of crazy. I really like for people to have those in their gym and especially if you’re doing what we talked about earlier if you’re going the, “this isn’t necessary, my primary gym is kind of my backup gym” if you’re doing that then definitely have rings where you can get some simple workouts knocked out in between going to the gym if that’s still what you’re doing.
[0:21:21.6] RT: Okay. Now, in the book, you talk about the great mistakes. Can you maybe give us one or two of those?
[0:21:29.5] JM: Yeah man, so the great mistakes, and this is from the first section of the book which I mentioned as getting the mind right and some people might even be able to completely skip that first section of the book if you’re super committed and you know what you’re going to do. I see motivation and accountability lacking for a lot of people and so that’s where I had to start the book.
So one of the great mistakes is that accountability piece of thinking that you can do everything by yourself. That is one of the biggest mistakes and something I ran in to. I thought I could do everything myself and that was my own programming, my own DIY projects, my own garage gym, never have a training partner, so on and so forth. But you need some sort of accountability piece.
Have someone else in there taking care of something where it’s not all on you all the time, that’s a good way to lose consistency or not see the results you want and ultimately fail at having a garage gym is not having some sort of accountability piece inside of your garage built into your garage gym training.
[0:22:39.1] RT: Interesting, okay. So just to be clear, accountability is obviously very important. You’re saying, again, if somebody is training on their own and thinking to themselves, “Well don’t you need someone to kind of push you, motivate you? What about spotting you?” Then there’s obviously the whole accountability thing. What do you say to that person? Again, we mentioned bench press earlier and I want to say this uncase we forget. Bench pressing can be real dangerous period and it can be especially dangerous at home, alone.
So if you’re going to do bench pressing, we talked about it earlier, you’ve got to have some type of safety mechanism to catch the bar, whether it’s a couple of saw horses at the right height to stop the bar from crushing your chest or just coming down on you or having a power rack, which in my opinion is one of the most important purchases you can make. Depending again on the type of training that you do.
With the pins going on other side to catch the barbell just so whether it’s slips and falls out of your hand or you just can’t lift it up anymore and it comes down and just settles on your chest. The last thing you want man is to be eat8ing a couple of hundred pounds in your teeth, in your throat or just literally just sitting on your chest and suffocating you. I got to say that, we got to get that out there. But in terms of dealing with these types of things like spotting, somebody watching you for proper form, how does somebody who is training at home deal with these items?
[0:24:04.0] JM: Just with like the accountability piece in general?
[0:24:06.4] RT: Yeah.
[0:24:08.2] JM: Or just like your actual training?
[0:24:10.0] RT: I would say both. Let’s touch on both.
[0:24:12.7] JM: Okay, so for your actual training, the internet is an amazing place these days and there are probably a million and one communities that you could be a part of online for submitting videos or getting feedback on your form and everything. So when I’m saying “plug in somewhere”, that’s kind of what I mean is especially if you’re not — I’m not saying perfected, if you’re not pretty good on your form and you know it and have had someone else kind of agree with you then I don’t know if a garage gym is going to be good for you if you haven’t even learned the basics.
[0:24:47.2] RT: Okay, good point.
[0:24:48.3] JM: If you are learning the basics at home, that’s fine but you’re going to need some sort of someone to check up on you and so, like I said, there’s a lot of online communities, we have one and people do this all the time. You know, they share their videos and get critiques and all the stuff to make sure that they’re good, they’re progressing and that they’re doing things correctly.
‘Cause to just think in your mind, “Yeah, I’m pretty sure I’m doing that right,” and then you watch a video of yourself or someone watches a video of you who actually knows what’s going on, and they’re like, “That’s awful and that’s going to be an injury soon.” I think it’s really important to get plugged in somewhere if you’re going to start the garage gym path.
[0:25:27.9] RT: Yeah, nowadays with smart phones and tablets, it’s so easy to record yourself and just upload it.
[0:25:32.9] JM: Yeah, if you do, just learn a little bit like play the YouTube game and do record yourself with an app like Coach’s Eye or I think it’s Huddle, you know, the two big apps right now are Dark Fish. I think there’s third one and you could just record yourself, move it to slow mo, compare what you’re doing to maybe like a professional, their form and how they look, some tutorial you found on YouTube and start there at a minimum to make sure that you’re doing things correctly.
[0:25:59.3] RT: Well here’s something I think is a probably good idea. You talk about saving money by not having to pay for gym memberships and depending on the type of gym you go to, it can get pretty costly. That money that you saved, you can put that in towards either honestly hiring a decent quality, honestly hiring a decent quality personal trainer to work with you for a couple of sessions ago through the movements and then checking on you like every so often.
Or, like you said, sign up for something, either online coach or some online membership and that’s not me trying to pitch anything guys, It’s just reality. Like you said, you can be training for quite a while thinking you’re doing things correctly and you’re not. Many times, the type of injuries that people do develop in training, they’re accumulated. It’s not like, it’s a catastrophic injury, you blow something out, it’s just over time, “You know what man? My back’s starting to bother me when I do this or my shoulder’s trying to bug me.”
It’s like, “Well yeah, you’ve essentially been doing the movement incorrectly in over just all the repetitions and over the years, it’s slowly accumulates, starts causing you problems.” In addition to that, you do have instances where you have a catastrophic injury that happens and both of those, more often than not, you’re doing something incorrect. If you save a couple of bucks, highly recommend you seek out someone who can help you train partner and watch your form and all that kind of stuff, that’s important, I think that was a really good idea. That was a good suggestion on your end.
[0:27:22.8] JM: I’m big into the CrossFit scene, that’s kind of where I got started and everything. I’d like to consider what I’m doing now more strength and conditioning than it is CrossFit but having come from that background, I do know if you really want some help, go sign up for most CrossFit gyms out there have basically an on ramp class and it takes about like six weeks to go through. Just ask them if you can sign up for that.
Maybe don’t tell them that you plan to go to your garage gym afterwards but they’ll take your money for six weeks or however long their on ramp process is. They do a pretty good job if you find a good gym at teaching you all the basics and the fundamentals that would give you a really awesome foundation to then take to your garage gym.
[0:28:06.3] RT: Yeah, real important. You don’t want to end up like — I remember when I got a motorcycle license and we got a motorcycle license on a 125 CC bike, then like the next day you can go buy like a thousand plus CC crotch rocket. In the test, in the course that we took, I don’t think we were allowed to go above I don’t think third gear.
As you can imagine, 125cc bike, I don’t care how many gears it has, it’s not going very quick. To have it limited to second or third gear and then the next day you can go out and buy like just a monstrosity that you strap yourself on to and you end up in trouble pretty quickly. Just because somebody gets the setup, they look the part, they got the clothing, all that stuff and you’re all setup at home, that doesn’t automatically mean you know what you’re doing.
So I’m kind of harping on this point because there’s no need to kind of waste that time and even if you don’t really ever necessarily injure yourself, you may limit your progress in general and your results in general because you’re not quite doing things right. With that being said, we’re going to go to a break, I’m going to come back because some of this stuff you actually address when it comes to setting up your training routines and whatnot. I wouldn’t mind getting into that as well.
All right guys, we’re going to be right back with our guest, Jerred Moon from EndOfThreeFitness.com, be right back.
[0:29:25.7] RT: The world of working out is seriously confusing at first. It punishes uneducated lifters with years of poor gains and injures, and reward smart ones with slabs of lean muscle and superhuman strength. If you don’t know if you’re using the right form, have hit a plateau, or things just seem a whole lot more confusing than you thought they’d be, I want to help you out.
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[0:30:30.4] RT: All right guys, we’re back with our guest Jerred Moon, Author of the new book, Garage Gym Athlete. Let me tell you, I’m kind of paging through this and man, just to do it yourself section is worth it. I know you can find some of this stuff online but the question is, how good are the plans you’re finding online? And you got to go look for them. He’s got them all here in one spot and he covers everything from racks to jerk boxes which is actually really cool.
You don’t see too many of those anymore and those are awesome. Parallettes, Slosh Pipes, kettlebells, all kinds of cool stuff in here. Okay, let’s get back on track. I asked you before the break, I said, “What would you say to somebody who is training right now but isn’t really thinking about training at home or is just kind of starting out?” And you answered.
The question I have now is what about somebody who is advanced? Somebody who is at an advanced level? Now again, we kind of somewhat addressed this earlier by saying there’s a quite a few people who have done a tremendously well a lot of the top people have done tremendously well training at home, who knows, maybe we kind of answered the question but let’s get specific with it.
What would you say to people who are advanced level athletes, lifters, whatever they may be and they’re thinking, “Well why would I want to get setup at home?” What do you got for those people? Are they going to be able to get that effective workout at home, at the level they’re at now?
[0:31:47.7] JM: Yeah, and I think the answer to that is, “Absolutely.” Once we move more towards the advanced athlete, it goes away from worrying about your form as much and all the basic coaching stuff and it moves to programming and that’s probably, as a coach and programmer, that’s here I’m way more passionate. I think I’m probably like a mediocre coach to help athletes but I think I’m a pretty good programmer.
I think that it comes down to programming and what you’re doing to see the best results and I think the advanced athletes will have an idea about it but even advanced athletes, they might not know or they might not have to know exactly what the programming is because they could have someone programming it for them, they just know how to do it at a high level.
So I think learning some really basic principles about programming, that’s what’s going to get you to the next level if someone’s not programming for you. So I think intermediate to advanced athletes, training in a garage, the answer is going to be programming, focusing 100% on that.
[0:32:49.1] RT: Okay. So let’s talk a little bit about programming. I think, and I’ve mentioned this a couple of times during the course of the shows here, that programming is a vital key that a lot of us overlook. So when you first start out, you got form and you got the basics, rest and nutrition obviously. You can make gains following any reasonably well programmed routine, you find a lot of stuff online, you could buy books.
But eventually you get to a point where maybe you want to try different things, maybe you start to feel that you get results training in certain ways and you can tell that, “Yeah, I’m getting results on this program but I’ve tried a different program, it gave me better results and what’s up with that? How do I actually take that and factor that into my training and kind of personalize my training more?”
But it seems like programming to those who sit down and take a kind of a look at it, sometimes people think it’s very complex because you do see some of these training programs that are out there, some of these routines online and they just look crazy, I mean all the stuff that they recommend, tempos and multiple workouts a day sometimes, the type of exercises and this just has to be so many sets and reps and the next exercise has to be less because you have to take into account what you did before and it’s just like, “How in the heck can I ever figure out how to do all this stuff?”
And at the same time, you see some programs are relatively straight forward. I’d like to get some feedback on you in terms of what do you cover when it comes to programming and is this something that somebody can learn relatively easily, you don’t have to be a rocket scientist, and what they do learn, will it be able to take them to a very high level of performance and strength and conditioning?
[0:34:28.1] JM: Yeah, the people that I’m working with specifically, normally have two things, one, they want to see a really high level strength and a high level of fitness but they also only have an hour to train. So a professional athlete may have hours, multiple workout sessions in a day and that’s not who I’m talking about here. They can do their own programming and have plenty of people on staff to do that.
I’m talking about the other guy you know who really wants to take it to a high level but does have that one hour window to train each day. What we’ve done is, I created what I call block programming and kind of stole it from the Zone Diet where if you’re familiar with the Zone Diet, you eat certain amount of blocks in each meal and that constitutes your overall diet based off of your goals. You have so many blocks.
Block programming for us is time. Each block is 10 minutes long. There are five blocks for an hour which is 50 minutes and that last little block we called the invisible block because it always seeps in there with your rest times or your transition times or whatever. That’s how we program at Garage Gym Athlete is we have five blocks every workout and that put you at 25 blocks per week and over the course of those 25 blocks per week, you’re going to be doing strength and prehab stuff where you can accumulate 20% with barbell volume and then you can accumulate the 80% in special exercises.
We do general fitness stuff where you’re pushing, pulling, carrying, throwing, running and then we do a lot of zercher and accessory work to compliment your strength and we do a lot of zercher lifts just because I feel like they’re really important. We do metabolic conditioning and then we do what we call “the daily” which your simple exercise is like back raises, high rep leg curls, and abdominal work. In a nutshell, if that is a nutshell, that is what our programming template looks like, we kind of do what we call block programming and we fit those five different things into your blocks over the week.
[0:36:26.7] RT: Okay, so can you name the first two blocks you’re talking about? One of them was the invisible block, I think that’s what you said?
[0:36:32.0] JM: Yeah, so like I said, over the course of 60 minutes, there’s only five blocks, five of those are training blocks and then one is the invisible block and the only reason we call it that is because there’s obviously 60 minutes in an hour, not 50 but when we initially started testing this, every time we would try to do six blocks we would bust time on an hour.
So we just transitioned it to five blocks and that other block is just kind of, if you need to rest or transition or setup in between training blocks, the other five active ones, that’s kind of even your transition time is built in. So now, if you follow our programming and what we’re doing, it’s impossible for you to go longer than an hour and we make sure of it every single workout.
[0:37:13.6] RT: Okay, that’s really interesting to me because I’ve had situations myself where I look at the clock and I’m going, what the heck is going on here? Why am I in here this long? I don’t screw around my rest periods, I’ll set my timer where it’s a little less in the rest period so by the time I get to the barbell and start lifting or whatever the implement is, I’m right on the rest period.
So obviously I’m getting caught up at the beginning and the end, possibly at the beginning and end, warm up, cool down and transitions. Do you have any tips to help people speed through those areas? Obviously with the warm-up you probably have, which I should probably just ask you as opposed to guessing it. You probably have recommendation like look, you don’t really need much more than this to get a proper warm-up and same thing with cool down?
[0:37:53.5] JM: What we do, we never go above five blocks but we break things down into half blocks which should be five minutes, normally we have five minute warm up at the beginning and a five minute cool down at the end. Those are half blocks that will equal one block and we really, it depends on the workout for that day but we keep our warm ups short and dynamic to put it simply.
[0:38:17.7] RT: Right, okay.
[0:38:18.1] JM: It is what we do.
[0:38:18.9] RT: Okay. Do you have any tips for helping people with the transition phases because that’s one of the downfalls of not having possibly more equipment, that’s one of the benefits when you’re in the gym you have a dedicated bench setup, you have a dedicated squat or you have a dedicated glut-ham raise setup, you don’t have to literally set that up every time you want to use one of those exercises. What tips do you have to help people cut down on transition times?
[0:38:46.2] JM: That’s something that we tried a program to keep that in mind when we do our own programming is how is this going to transition? Is it going to take more than one barbell or people have to walk far distances and stuff? We’re always thinking about that kind of stuff but keeping that in mind, just looking at your programming, “I’m doing this many things today,” to keep the transition times low and just stick in your window if you were to turn your training into the block training that I’m talking about, there just needs to be buffer time built into it.
And so what that typically means is people are going to have to increase the intensity to decrease the time and still get the same results and so what you’re going to have to do is everything has to be time based whether you’re lifting every minute on the minute or what have you, that way you finish hard on a schedule at the 7th minute. Now you have three minutes before you should start lifting or be doing your next exercise whatever that is for the day.
[0:39:40.9] RT: Yeah. That is definitely, I found, something that you need to keep in mind, especially when you start doing different type of movements. I find the transition when you’re doing kind of maybe like barbell work, isn’t so bad for the most part or if you’re doing dumbbell work, it isn’t so bad. When you do or even Strongman work, it’s not so bad but then when you go for barbell work, now you got to go outside and do a Strongman and you come back inside, you got to do something else. That can cause some serious delays if you don’t have things setup correctly and you haven’t thought about the stuff ahead of time.
With the type of training that you recommend in those blocks, people are still — we’re not cutting back on the overall effect in the civil workout by setting it up that way and the only training an hour or actually its 50 minutes because 10 of those minutes is the cool down and possibly another 10 maybe is the transition times. Are people still going to get those results, the serious results that they want, let’s say they’re trying to be very competitive athlete or build to maximum strength that they could build or max endurance that they could build?
[0:40:45.4] JM: Yeah, I think that it’s very possible. If you can fit it, your training in an hour or if you have to that’s great. If you want to train more, you always can see more results after a different goal but I have the opportunity at End of Three Fitness to when I want to take a programming idea I can test it on the small group of people and then I can test it on a really large group of people at End of Three Fitness and we are seeing a lot of results with this kind of programming template.
Trying to make the best human being possible with a lot of strength and a lot of fitness, a lot of capacity and it’s working out. We haven’t seen anything dip off too far in any one category but if you are going to forego, I would say, fitness and you want to pursue the six or 700 pound back squat then obviously this isn’t the template for you, you’re going to have to spend your entire hour, if that’s all you had on training. Strength. We make it a really well rounded program and we still think that you could get like the triple bodyweight deadlift with sub six minute mile, still very possible following a template like this.
[0:41:53.1] RT: Yeah, I agree, you take a look at it in the past, a lot of guys, they train and they again be like animals and they would literally do hour to hour and a half sessions, that’s it and they were out of there. Hour to hour and a half, depending on their goals obviously. How many days a week do you recommend?
[0:42:10.5] JM: Five days and with two days off, typically one of those days is active recovery but essentially two days off, five days on.
[0:42:18.1] RT: All five days you’re pushing hard with weights or…
[0:42:21.9] JM: So the five areas…
[0:42:23.0] RT: Four because you said one of them is active recovery.
[0:42:26.1] JM: No, it’s five days training, one active recovery, which you can just do mobility or like a walk or something and then the other is completely off. So depending on your view of recovery I guess it could be six days a week but no, you’re not going hard every single day. Some days — because I mentioned those five areas that we hit over the course of the week and that’s strength and pre-habilitation is one. General fitness, the Zercher and accessory, metabolic conditioning and the daily stuff that we do.
Of those five categories, you’re not hitting every single one of those every day. It’s those categories spread out over a week and so you might have one day that’s just really strength based and then the next day could be a lot of metabolic conditioning where you’re just pushing yourself really hard. We kind of go in waves and keep the intensity in mind when we’re programming of rollercoaster ride of the ups and downs you know?
[0:43:23.5] RT: I got to admit man, I really like the idea of those blocks that you have in keeping people kind of accountable time wise and honest in terms of their workouts because you always hear, I don’t have time. But when you have a system in place, to make sure you get finished on time and all you got to do is just keep that stopwatch close by, that’s awesome.
Some people may hear what you just said, “Oh five, six days a week, jeez, that’s a lot of training isn’t it?” Again, you’re not pushing yourself balls to the walls. Again, a lot of the old school guys, they did three days a week on average, some two days, some did four days. On average it was about three and nowadays you may see a little bit more on the four side of days a week in terms of training. But again, these are like hour long sessions, hour and a half if you do them right, you get them in and get out quickly and that doesn’t mean cutting corners, you’re pushing yourself right Jerred?
[0:44:11.0] JM: Oh yeah, definitely.
[0:44:11.6] RT: When it’s time to push yourself obviously.
[0:44:14.0] JM: Yeah, you’re definitely pushing yourself and it’s almost — you can’t really have the stuff structured, I know you’re familiar with every minute on the minute lifting, which is simply you start a running clock, you have so many reps to do and you got to do that. If it takes you 30 seconds to do the reps, you only have 30 seconds to rest before you have to start again.
So it could get taxing but the way we have that stuff structured, the intensity is built in, so there’s no slacking off when we don’t want you to. On the lighter days, it’s a little bit more obvious that you have longer rest times, strength training might stretch over three blocks and so on and so forth. It all really came about because we had one of our programs we were running for people through and I was getting a complaint over and over there.
“These workouts are taking me like an hour and a half to hour 45, I thought this was going to be like an hour thing,” and I was actually really confused because we had tested the workouts and everyone I was testing them with, we were getting done in like an hour to an hour and 10 minutes. I was like, “You’re not being very strict in the gym, you’re not being efficient.” That’s kind of where this idea came along and I think a lot of people, they may not realize that.
Maybe you’d have to film yourself in the gym for an hour to realize that how much time you actually could be wasting and so I knew that these training sessions should not be taking almost two hours and that’s when we put these strict blocks in place and everything just started to work out from there.
[0:45:44.0] RT: Yeah man, I mean if you have 10 things that you do like warm up and your warm up consists of a couple of things and then you have the various exercises you’re going to do and you have your cool down, and if you just mess around for just two minutes between each one, you’re talking 20 minutes just like that.
[0:46:02.3] JM: Oh yeah, it adds up real fast. You got to really, there’s a reason why in the military they got somebody screaming at them to keep moving because people have a very bad habit of just dragging ass. You got to get yourself in the habit, if you’re not already in that habit to keep hustling and keep moving and one of the problems is, when you’re training or you’re in the middle of doing something, you kind of lose perspective of time.
So having something like a clock on hand or something of that nature to kind of keep an eye on it, a lot of us knows man. I mean we all know this regardless of what it is that we’re doing, you take a look at the clock, “Oh my god, that much time passed by,” or, “Oh my god, barely time has passed by.” We’re not the best judges of time, I just mentally, especially when we’re occupied with something. To have some type of a clock, maybe something you hang on the wall, maybe you got something on your wrist, a little time where you got on the bench or somewhere to keep things honest. I think that’s really important.
Like I said, I myself, I’ve noticed how as my schedule’s gotten busier and busier over the years, I really start to realize okay, I’ve gotten to the point where, let’s say I have a workout and I’m doing an exercise and I’m going to start at the heavier weight and I’m going to drop down to lighter weight that I can remove a few plates and I’ll end up, whatever it may be, fives, tens, two and a half’s. Whatever it may be.
Remove some weight and I’ll be at the weight I need to be at for the next set. I don’t have to go screw around do the math again in my head and then put the proper weight, change the weight, take a 45 on, put another 25 and two and a half on. No, no, no. There’s none of that stuff, real quick, strip off whatever I got to strip off and I’ve already got it setup with sometimes quite a fewer smaller plates than what you would normally have to have that heavier weight instead of having four plates and a couple of small ones.
Maybe I have three plates and a bunch of small plates so that I could strip a few little ones off and I’m where I need to be for the next set and then I can do it again for the next set. I find that little things like that kind of help you but ultimately like you said but ultimately like you said, it’s that clock, that’s really good man, I think that’s really pretty clever.
[0:48:07.3] JM: And I challenge people to actually analyze, because I know for a fact with just training guys on strength alone, if I would say, “We’re doing really heavy sets,” or something and tell them, “Okay, just rest two to three minutes between sets,” something generic. Two or three minutes, if you’re not actually watching the clock, it turns into five to seven.
[0:48:25.9] RT: Oh yeah.
[0:48:26.3] JM: Now you’re looking at two or three hour training session, and all we’re doing is some strength work. Yeah, definitely people need to be very mindful of what they’re doing in the gym and realize how much time they could be wasting.
[0:48:37.2] RT: Yeah, I like all that, that stuff’s pretty — like I said man, real clever the way you’ve kind of addressed that, maybe it’s resonating with me because I’ve experienced that stuff before. Okay, so we talked about programming, you got some interesting things in there to make sure that A, people are hitting the various energy systems, you’re hitting strength and fitness and conditioning, all that kind of stuff. Prehab, warming up, cool down, you’re taking care of all of it.
You also helped them with block programming and you teach them how to do it in a manner that anybody can follow and become relatively adept at programming their own workouts. Now, you talk about, there’s a couple of things I want to touch on quickly here before we end off. Two things, it says, “A pro knows how to train alone,” it’s cool heading and that is obviously a skill set of itself, and then there’s another point after that. So what do you mean by “a pro needs to know how to train alone”?
[0:49:27.9] JM: Training alone is difficult and it goes way beyond just pushing yourself. I think having someone else there, no matter who it is, even if it’s a person who doesn’t work out at all, if you put him in a chair and make them watch you, you’re going to perform a little bit better, that’s human beings. So what I do in the book is highlight a bunch of different ways that you can get that stimulus, maybe not another set of eyes watching you but other ways to hold yourself accountable with training schedules and whatnot.
Things I suggest are things like regularly testing bench marks just so you always know where you’re at. I feel like people way underutilize benchmarks. I’m not talking about max effort list every time. I also don’t think that you should be maxing out every four weeks, I’m just saying, some sort of benchmark, holding yourself accountable there, also in conditioning, I always recommend.
If I was to tell someone to go do a conditioning workout where you’re running for 30 seconds — 30/30 conditioning. Run for 30 seconds for max meters and then rest 30 seconds and just you do multiple sets of that. That’s great, that’s an awesome workout, really great for conditioning but you have to have a meter goal tied to that. Meaning, how many meters are you going to hit every 30 seconds? Especially if you’re training alone. Whether that’ son a rower or maybe calories on an air dine, or meters running.
‘Cause if you don’t have some sort of goal, the first 30 seconds compared to the last 30 seconds is going to be ridiculous if you’re not measuring at all. Just learning little tips and tricks I’ve learned over the years from training people and watching them, training myself, training alone a lot. I put together a lot of simple stuff like that that could help people keep the intensity and make them realize where they’re at.You always have to know where you’re at, what’s your measuring stick and what are you goals?
[0:51:25.3] RT: All right, I like that. Again, it’s like a skill isn’t it? It’s a skill you develop, you learn little tricks of the trade here and there, don’t worry if you’re thinking to yourself, “Well jeez, I don’t know if I can push myself like that.” Well the reality is that you can learn little ways to keep yourself going and keep yourself moving along and chugging along and even again, breaking all kinds of PR’s, that can be done and it is done all the time in home gyms. All the time.
Many, many world champions were developed in home gyms, again, I just find it fascinating that with such little equipment and the fact that a lot of it is do it yourself and you cover a lot of this in the book, you can achieve some amazing things. Again, it’s cool that you got it all covered, you got the equipment covered including the do it yourself, so if people want to go down that route, you are explaining the little tips and tricks and make sure you get through your workout quickly. You’re showing them how to program their routines, you got to be kidding me, this is pretty much includes everything.
One other thing I wanted to ask you about how to do with pro athlete knows how to — a pro knows how to train earlier, wake up early, what’s that all about?
[0:52:30.2] JM: It’s just the fact of the matter is, you have to know how to wake up early. Most likely what you’re going to be doing is going to be done in the dark if you want to succeed and that’s either going to be a night depending on your schedule’s or just going to be early in the morning. I’d say for most people with a normal typical schedule, it is training early and you have to know how to do that. One of the quotes I put in there as from Jocko Willink is “Discipline equals freedom.”
That just resonates with me in so many ways when I heard him say that for the first time several months ago, is just “Discipline equals freedom” is so true. I think that getting a keystone habit in place like waking up early, it doesn’t just affect the time that you wake up, it affects every aspect of your life. ‘Cause all right, now you’re up early, what happens after you wake up early. Okay, you worked out, now you don’t want to eat a crappy breakfast because you trained and you’re more motivated to eat healthier, you’re going to drink more water throughout the day, you’re setting a better example for your kids, your wife, your family, whoever it is.
It really — the ripple effects of one major keystone habit like waking up early can go a really long way. That’s something I just point out in the book and think that everyone if it is waking up early for you, get that keystone habit in place and watch what it can do to the rest of your life, it’s pretty amazing.
[0:53:53.1] RT: I did read one time, something about Westside, we mentioned Westside earlier. Louie was saying that his morning crew which I think is 6AM I think. There was actually the strongest crew that he had compared to all other times of the day. Don’t know what that means, who knows, maybe somebody who is dedicated enough to get up that early and get to train. I mean it’s probably indicative of how much of an animal that guys is or that woman is. Goes to show you how much drive and determination and grit they have. Kind of make sense maybe that that’s the stronger crew. I don’t know?
[0:54:24.8] JM: Oh yeah man.
[0:54:25.7] RT: That’s me making a little, just an idea, not facts.
[0:54:32.1] JM: The thing I love about Louie is, he is incredibly smart but when e says stuff like that, I don’t need the science behind it. I don’t need some test done anywhere. If Louie Simmons is telling me that the strongest guy show up at 6AM, it’s over for me, I got you. Like okay, that just reaffirms that fact that I think you need to wake up early because like I said, anything Louie’s doing, I’m a big fan of and he’s obviously got some absurd training under his belt and experience under his belt.
[0:55:01.4] RT: Yeah, I don’t know why he was sharing that information but he just said, “Here’s the numbers for the morning crew and here’s the numbers for the afternoon,” maybe even possibly the evening crew. I don’t remember no0w which one it was but definitely morning and maybe evening. You look at the numbers and the morning had like a good hundred pounds plus in some of the lifts. Some I think was even more. Who knows.
[0:55:22.9] JM: Very interesting. I like that.
[0:55:25.1] RT: And I mean Arnold himself talks about how it was a big deal for him when he went to visit Reg park, his idol and how Reg Park came up to him at 4:30 in the morning, woke him up, he’s like, “We have to go train.” Arnold’s like, “What?” “Let’s go.” Five in the morning I mean they’re squatting 500 pounds, what in the world — who squats 500 pounds at 5AM. Reg’s opinion was listen, if you are going to be the person you say you are and life is going to get in the way, you’re going to be busy, you’r4e going to have a lot on the go.
It’s just going to get in the way later in the day and it’s also a great way to start the day. Jack LaLanne, I actually had an interview with Elaine LaLanne, his wife just the other day, she’s amazing. Anyway, she talked about how he would get up at four AM and then later on in life, he slept in till 5AM and he would get up, hour and a half weight session, half hour in the pool.
[0:56:18.0] JM: That’s awesome.
[0:56:18.8] RT: That was like a daily thing for him. And he did that right up to 94 right till supposedly he died I mean.
[0:56:25.7] JM: That guy is just crazy man. Love him though.
[0:56:29.9] RT: I know CrossFit, this is a bit of a tangent, people talk about cross fit and what the guys are doing in CrossFit, yeah, go see what he did.
[0:56:37.2] JM: Especially for how long he did it too yeah.
[0:56:39.1] RT: Right up till 70 you see some insane stuff. Some of the numbers that he pulled off, like a thousand plus pushups, 20 some odd minutes. A thousand chin ups. I’m talking to his wife, she’s like, “Yeah, the first time I met him, we booked him on the show,” and I don’t know — you know what? I think this is somewhat correlated because he did a lot of training at home.
Anyway, she’s like, “First time I met him, we were booking him for a show that I worked at,” and she said, “The person who said we got this guy, he’s going to come up, his name is Jack LaLanne and he can come on to your show and he could do pushups for the entire show.” I was like, “Okay, he did pushups for the entire show? Hour and a half show,” and then I said, “Was that continuous?” She was like, “Yeah, it was continuous yeah.” She said it like it was just whatever. It’s kind of funny.
[0:57:21.4] JM: Yeah, he was way ahead of his time I think that he did get his — one of the major moves he made was like that TV show he had and I think it was teaching people how to work out at home.
[0:57:31.0] RT: 34 years man. Until today, they were saying this, here we are, we’re all of a sudden talking about an interview I did a moment the other day. Anyway, his son and his wife they were talking, they were like, it’s a very basic straight forward program but he said, for a lot of people, especially for those who don’t have a lot of athletic background, it’s a really good way to get the fundamentals taken care off so you are ready to do something more advanced.
Whether it’s like a p90x or a CrossFit or something like that as supposed to just coming right off the sideline and jumping in and trying to push yourself with an intense program like that, you’re probably going to get yourself in trouble.
[0:58:01.8]JM: Oh yeah, definitely need to have some sort of foundation.
[0:58:04.1] RT: Yeah, again, training at home, people do that at home especially when they first start out. It’s not something new and it doesn’t make you weird, I think the way Brooks Kubik said it, it’s kind of like your own little gym setup, you play the music you want to play, you see who you want to see in the gym which is usually just you right? You don’t have to put up with any weird stuff, any weirdness. I look at it, almost like a lab almost where you could just run all kinds of different experiments.
Nobody could say anything to you, you could do whatever you want, you could press overhead, you could do Olympic weightlifting movements, you can — if you want to drop the weight, you could drop the weight, if you like yelling, you could do that too. I don’t really believe in like screaming like a maniac when you train but when you hit a PR, you got to celebrate, there’s nothing wrong with that, encourage that, it’s a good thing right? Raises testosterone. You could do all that stuff when you’re at a home gym.
Now, with that being said, we’re pretty much at the end of the show here and you actually have something for listeners which is the book itself and guys if you just go to endofthreefitness.com/sss for Super Strength Show. You will actually be forwarded to a page where you can get access to this book that we’re talking about.
But it actually gets better than that, actually let you take over here and just describe what will people get if they go there, exactly how this is all working? And guys, just so you know, upfront, it is an affiliate link, he just mentioned it to me today but there’s something important you need to know right from the get-go which is pretty sweet so go for it.
[0:59:31.8] JM: Yeah, so if you go to the link that he just mentioned, we are for the launch week only, giving away the book 100% for free. Digital copies of course and download it, read it, go through it and you’re going to get a 100% for free if you go to that link and then also after that launch week of us giving away the book for free, we’ll be starting a video series for everyone who signs up on that link where we talk about a lot of the stuff that we talked about today but we go really in depth in this video series, we talk about how to tackle the motivation and accountability.
What if you don’t have a garage gym at all? Where can you work out, some options there to kind of have your own garage gym by other places. We actually really go in and deep dive on the programming. If you like the programming stuff we talked about today, there’s an entire video of me at the white board dissecting this piece by piece where you understand it and know how to use it. You’re going to get access to all of that stuff, just go to that link and we’ll get you hooked up.
[1:00:34.2] RT: All right, so there you go guys, I wanted to be upfront that it is an affiliate link but the beauty is, in the beginning it’s free when he mentioned that to me. At first I was like, “Well Jerred, I’m cool man, I want you to come on the show because I believe in what you got here, this isn’t for the affiliate link deal.” But then when he said, “It’s free in the beginning, you get all this other stuff.” I was like, “Okay cool, yeah, let’s do it man, let’s share it with people. Take advantage of it.”
[1:00:56.2] JM: Mutually beneficial. Yeah, my goal is to get this book into as many hands as possible, that way for me, my perspective, I actually feel like while it’s not crazy, it’s just about garage gyms but I really feel like if this book gets into the right hands, it could actually change the life of one or two people and if I did that, mission accomplished.
[1:01:18.1] RT: Yeah, I agree completely, 100%. So much comes out of training, everybody knows when you train, you feel better, there’s reasons, a bunch of physiological and psychological reasons for that, you’ll look better you’re more confident. But in addition to that, there’s this level of self-reliance that you develop.
We talked about using the clock to make sure you’re sticking to the timeline and getting things accomplished when you’re supposed to get it accomplished, all of the stuff has a spillover effect to other areas in your life It’s tremendous, it’s just incredible the types of benefits that you get and you don’t even realize it just from working out. Just working out, are you serious?
But I mean it’s there, people have heard this over and over again, “I feel so much better and it has changed my life when I started to work out and actually stuck with it.” I believe it could take into somewhat of a different level when you are kind of doing it at home, not that you have to do it at home but when you’re doing it at home, it’s not, “I’m going to gym to check out the eye candy or I’m going to the gym and messing around. Or I’m getting side tracked and people are talking to me.”
You end up becoming obviously much more dedicated and serious. Not that it’s not fun anymore by any means but I don’t know, something different happens there. Not only that, having that setup at your home, anybody could use it in your family, you can maybe have some of your friends come over and you guys can do some things.
I know some guys, let’s say they’re really into powerlifting for example, they’ll set something up at home and they’ll have their buddies come over and they’ll have training sessions right there, boom. Again, a lot of times the vibe at some commercial gyms really isn’t for them and they don’t want to put up with all the noise and the rules, no chalk and no this and no that and maybe the music isn’t what they like.
That can be said for a variety of different ways of training not just that. So I highly recommend you guys check it out, I love to do it yourself section, there’s a lot of great stuff in there and like we said multiple times, you will be blown away at how far you can get with just a core, fundamental compound movements and basics and not just the barbells but as he mentioned, the rings and bodyweight exercise.
There’s these core exercises that you can do and when you’re training at home and you just have the basics, it forces you to focus on those and that’s doing you a big favor. Because that’s the stuff that’s the stuff that’s going to pay dividends. So anyway, with that I’ll get off the soap box, you got anything else you’d like to add Jerred?
[1:03:32.1] JM: The only thing I want to hit on after you said that last bit about training at home for family and all that other stuff is, I have two young boys and one’s three and one’s about to be two and something that I think is awesome is just them growing up around it to where when they go to other friend’s house, they don’t understand why they don’t have, you know, their parents might not have training equipment in their garage.
And they just see me work out outside all the time and everything. I just think the influence there is I’ll never force my kids to work out, the influence is going to be there to where they just think that it’s part of normal everyday life and that’s huge for me. So yeah, I think that it goes a long way.
[1:04:12.2] RT: Yeah, I agree with you completely, I remember in high school, I was at a friend’s house and we were up pretty late, it was pretty crazy man. We were up watching something, video games, I don’t know what it was but anyway, it was super late and then something like four in the morning, something like that, all of a sudden I heard some noise, I’m like, “What the heck is that?”
“Oh, that’s my dad.” “It’s your dad? We should probably kill the TV,” or whatever the heck it was we were doing, get the hell to sleep and he said, he was like, “No man, he’s going out to train,” he’s going to go for a run and then he’s going to come back and hit the weights that they got. They had a little very basic little setup like a universal gym, standard weights setup in the garage and I was like, “Really?” And I never really knew about that at that point.
That had an impact on me and that always kind of stuck with me and then all of a sudden I gave some stories while we were talking about this, I started hearing, learning about a lot of people, like Bill Pearl, Arnold, Reg Park, Jack Lyn, like all these top guys and gals they get it and get it done early and they also had the setup at home. Ronnie Coleman man, Mr. Olympia had a setup at home. He trained at a commercial gym but he also trained at home too. There you go.
Anyway, all right, I think we got the point across, Jerred, thank you so much, endofthreefitness.com. Garage Gym Athlete is the name of the new book that he’s got out, highly recommend everybody get it. Guys, don’t forget, endofthreefitness.com/sss is the link, you can access it and for that first week there, the month of May, you can get it for free. So I mean, seriously? It doesn’t get much better than that, you got also video series that comes after that.
Superstrengthshow.com, you put in Jerred Moon and you will get the show notes page, you could listen to the episode there, download it, share it with friends with the social media buttons, we appreciate that. Links to the different social media platforms that we are on and you can listen to it there but recommend you sign up so the episodes come directly to you. There’s an option to leave a review if you think we deserve it, five star reviews specifically on iTunes and you can also leave reviews on Stitcher.
They go a long way, they put the show up higher in the rankings and it exposes it to more people who get to benefit from these great guest, sharing all this fantastic information and in turn, what that does is it makes it easier for us to get guests come on the show cause they realize it’s worth your time because we have an engaged audience. That benefits obviously you. The five star reviews, they go a long way and each and every one of you who have provided us with one, we really truly appreciate that, thank you so much, it means a lot to us.
Show notes page we’re going to have links to all kinds of goodies including the link that I mentioned a moment ago to get access to the book, we’ll have ways to get a hold of Jerred, all kinds of good stuff will be on there. Also, if you have any feedback, good, bad or fugly guys, email@example.com, let us know we’ll take it all into consideration.
Also, if you have training photos, before and after, your home gym setup, hint, hint. Get Jerred’s book at a home gym setup, send it over to us at firstname.lastname@example.org, we love sharing that with our audience. When you’re on the website guys, make sure you take advantage of the free report. Sign up for the email newsletter and you will also get that as well. So that I think about sums it up. Jerred, thanks again man, really appreciate it you having you come on the show.
[1:07:14.1] JM: Yeah man, it’s a blast, thanks for having me on.
[1:07:15.8] RT: No problem man, no problem. Best of luck with you and I’d love to have you back on again man.
[1:07:20.7] JM: Thanks man.
[1:07:21.0] RT: All right guys, we always say, put this stuff to use. Until next time, train smart, train hard and we’ll talk to you then.
More Specifically in this Episode You’ll Learn About
- From the Air Force to the physical fitness industry
- Side hustle and training people to become better
- What is The Garage Gym Athlete?
- What are the benefits to creating your own garage gym set up?
- Why everyone should have a some kind of home gym set up
- Achieving an elite level of fitness with a basic $500 garage gym set up
- The consistency associated with “at home workouts”
- DIY Squat & Bench Rack
- Barbell vs Dumbbells
- The versatility of Rings and why they’re a great addition to your garage gym
- The Great Mistakes – how to stay accountable and get feedback on your form
- The importance of building a foundation for the basic lifts
- Advanced athletes and learning the basic principles of programming
- The benefits of Block Programming
- Tips for completing your workout in 60 minutes or less
- Keeping your eye on the clock and cutting down on transition times
- Tips for keeping yourself accountable, bench-marking, and training alone
- Learn why you should be waking up early to train
About Jerred Moon
Jerred joined us back in episode 100, so if you want to get a bit more context around today’s guest and his background, definitely check out that episode. To bring you up to speed, here is quick bio…
Jerred is a Strength and Conditioning Coach and creator of End of Three Fitness which specializes in simple, effective barbell-centric fitness for the other guy.
He’s a former Physical Training Leader and Fitness Program Manager within U.S. Air Force Special Operations command and he’s been featured in CrossFit Endurance, WOD Talk Magazine, Sweat RX Magazine, Life Hacker, The Huffington Post, The Art of Manliness and many other websites and publications.
He currently coaches and programs for hundreds of athletes from military operators to stay-at-home mom’s.
If you’d like to connect with Jerred, you can find him at EndofThreeFitness.com
FREE Report – Instant Strength: The one little trick that will instantly boost your strength by 10 lbs or more in your main lifts.
Training Resources Mentioned in this Episode
The Garage Gym Athlete – FREE during launch week!
The Garage Gym Athlete
Access the book today!
7 Ways to Train Alone (and actually push yourself)
End of Three Fitness Training
Connect With Jerred Moon
Check Out What Others Are Saying on iTunes!
- Awesome PodcastApril 21, 2017 by Brooke Craven from United States
Ray, host of Super Strength Show, highlights all aspects of fitness and nutrition in this can't miss podcast. Ray and his expert guests offer insightful and inspirational advice on how to live a healthy lifestyle!
- Un canal de lo mejorcito en la materiaJuly 17, 2016 by Pipiripiii from Spain
Un canal con contenido muy completo e interesante. Gracias ppr toda la info!
- Informative, deep and instructionalJuly 9, 2016 by Charles M R from United States
That Frank Zane interview!
- awesome fitness podcast and great varietyJuly 7, 2016 by jskoosh71 from United States
Really glad I found this. Lots of care into each podcast, Ray walks the walk and really understands what is being discussed. I really just have one request- stop the Delorean story.
- 51 and going strongJune 22, 2016 by Canvas back from Canada
I used to lift heavy in my late teens and into my 30s and then other thinks like kids,job, house etc took over and I lost motivation. I'm 52 now and starting to show the signs of aging so I thought I better get back at it. It was real tough. Slower gains, easy injuries, slower recovery. Tough to get back into the grove. While searching for some motivating pod casts I came across the SSS pod casts. I listen daily and I can honestly say that it has changed my life. It's more motivating that a gym full of people. I have learned more in 2 months than I learned in 20 years. The host is great to listen to, is very knowledgeable and keeps me wanting more. The guests are great. I look forward to listening. We have a wellness committee at my work and I think I have the entire group as fans of the SSS. Please don't ever stop!
- Physical Autonomy = Personal LibertyJune 18, 2016 by Mrsborch from United States
Ryan inspires me to change my fitness mindset from just doing more reps to creating a body to live the life I want.
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Stumbled upon this podcast and very glad I did, fantastic guests with tons of evidence based information, highly recommended.
- Tier 1May 14, 2016 by Dragon 1-5 from United States
Truly a great pod cast very informative and 100% applicable.
- Great interviewsMay 5, 2016 by Adamdv18 from United States
Ray has some very interesting guests on here and does a good job of getting some useful information out of them.
- Intelligent, interesting interviewsMarch 25, 2016 by Clown puncher 5000 from United States
Really. Smart guys.
- Killer PodcastFebruary 26, 2016 by RidgeWC from United States
Ray puts out a really great show—every episode is top quality!
- Great work!January 14, 2016 by NotMattDamon from Canada
Impressed by the content and guest - keep up the great work!
- THE Super Strength ShowDecember 14, 2015 by Oastorga from United States
I came across this podcast through another great podcast (the RDella Podcast) and I must say I'm hooked. I like the action items that are revealed for us to do rather than just taking in more info. I especially like that is simple but not simplistic. I'm 58 years young and shows like this reafirm that I'm doing the right thing. I use Kettlebells, Sandbags, Barbells, Indian Clubs and body weight in my training. I don't look like a fitness model but I feel pretty good. Knowing more and refining techinque has been very important for me. The idea is not to just listen but to do something with the information. The format allows that. Thanks for your hard work.
- BOOM!December 1, 2015 by Getusomemore from United States
I listened to the entire interview with Danny Kavadlo while I was cooking dinner. VERY good podcast! I give it a ?!!
- Highly recommend this showNovember 30, 2015 by Altruistic? from United States
I love this show. Thoughtful host. Interesting guests. Since listening it, I have been giving more consideration to the mental side of training. It's a very encouraging show.
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I started training at the age of 41 obese and intimidated. The guests are an inspiration and encouragement toto keep moving forward on this journey.
- Amazing ContentNovember 13, 2015 by MattTucker93 from Canada
Love listening to this podcast. Amazing information and I always learn something from all the great guests. Thank you!
- Great showSeptember 15, 2015 by unadjective from United States
Some really cool guests that I wouldn't otherwise come across and Ray does a great job getting into their expertise. Almost always wish the show was longer.
- I love thisSeptember 12, 2015 by Mvecdi from Canada
Please don’t ever stop,i really enjoy it. Wish i found it before. I listen to it while working out or driving etc. Just wanted to tell you to keep doing what you are doing. And would love to see more of people like Mike Israetel etc. Such as Brad Schoenfeld. Anyways love the show, thanks for making it.
- Very professionalSeptember 7, 2015 by Ayrshire Lad from United Kingdom
Always learning something new from Ray and his well selected line up of guests. Sometimes feels a little repetitive as Ray asks all the tried and tested questions to ensure the listener always has a takeaway..its laid back but focused and very professional !!
- I love thisSeptember 3, 2015 by Mvecdi from Canada
Please don’t ever stop,i really enjoy it. Wish i found it before
- The best podcast in the strength/ fitness industry!August 28, 2015 by Powerlifting101 from Canada
I recommend this podcast to anyone that trying to physically and mental better them self in every aspect.
- Excellent ResourceJuly 25, 2015 by J. Steinmann from United States
Some great interviews with a wide variety of people. I've listened to a number of episodes, and there's always some great information in every interview. If you're serious about strength training, health and fitness, or just want some good life philosophy, this podcast is worth a listen.
- Must subscribe!July 9, 2015 by Roddygo from United States
This is one of the best fitness podcasts. A lot of big names from various backgrounds and Ray asks good questions. He also knows when to ask follow up questions without getting too out of subject and having the guests share some more secrets
- Great Show!July 8, 2015 by Wes Kennedy from Canada
Ray is a great host and has a wide range of quality and professional coaches that have a TON of experience to share with you. Check it out!
- Excellent interviews!July 8, 2015 by another anatomy geek from United States
Ray does a fantastic job of asking articulate and interesting questions. I always really enjoy his podcasts and learn useful info! Keep up the good work!
- has become the best Strength podcastJune 21, 2015 by SuperHuman YYZ from Canada
I think its overtaken superhuman radio and motivation + muscle as the top podcast for those who love physical culture and the iron game. Ray does a great job interviewing, just the right amount of interjecting his ideas and opinions. The guest list is incredible, the who's who, past and present.
- The fountain of youth.June 10, 2015 by rroxanne from Canada
Very good . I love the article. I listened to it 3 times to write everything down. Lol. Bad memory. Oh and love Rays voice.
- just pure MEGA, Pig Iron all the wayMay 25, 2015 by Strongman1981 from United Kingdom
The Super Strength Show is an amazing and extremely informative resource for anyone involved in physical culture. With an enthusiastic and highly intelligent host and a who’s who’s line up of guests, a must for anyone to sit down, eat grapefruits and enjoy. great work chaps
- On another level! Once you hear one episode you will have to hear them all!May 22, 2015 by Chuck Osswald from United States
Super Strength Show starts with top performers/coaches/trainers from around the world and chunks down all the important pieces, directed towards any audience. Ray Toulany is unparalled in his ability to make information easy to understand as well as tease out the unspoken gems. You will be glued to your speakers for the entire episode and find yourself eagerly waiting for more. The care put into each episode is clear with a show notes page that helps the curious learn in any medium. Keep up the great work and thanks Ray!
- A fountain of Strength and training knowledgeMay 14, 2015 by HCF82 from United Kingdom
After searching for an age to find a good strength podcast I discovered the super strength show through Chris Duffins interview and have been hooked since. The format is excellent with some of the best voices in the world of strength and conditioning appearing. No nonsense straight talking, this really should be one of your first resources to go to if you are a coach or an average joe looking to improve in the weight room.
- fantasticMay 10, 2015 by gena_wallis from Australia
i enjoyed your session.looking forward to more staff.Victor from the Youngpreneurs Podcast!
- Well structured, interesting, and informative.May 2, 2015 by TEEJ888888 from Canada
I just listened to the first two episodes of the podcast. It's really good. The questions are solid, there is lots of good advice for lifting and for life, and Ray does a good job at interacting with the guest but keeping things on track and flowing. Ray is articulate and the guests seem professional and smart. Overall, I'm very impressed.
- My top 5 favorite show!April 16, 2015 by mrcdmag from United States
Great show with lots of valuable information! I always have my notebook open and writing.
- Top strength showApril 16, 2015 by Alastair7890 from United Kingdom
Very informative. Top guests
- Great Show!April 10, 2015 by SloneStrength from United States
Well prepared show. Amazing professionalism! Keep up the great work.
- AWESOMENESS CONTAINTEDMarch 4, 2015 by jamie729 from United Kingdom
This is an awesome podcast the format, the guests & the topics disscussed are all truely infomative. No BS contained the show always opens up new schools of thoughts and ideas to the listeners. keep up the good work.
- Subscribe, instantly addictiveMarch 2, 2015 by thebroadkaz from Canada
This show is amazing to listen to it motivates you not only for the gym but for setting and achieving goals in your every day life. Very motivating and positive. Truly helps to get you in the right frame of mind for life and for the gym.
- An absolutely ace show everytimeFebruary 24, 2015 by Tommy Eggleton from United Kingdom
This show is phenomenal! The format and repeated questions for each episode keep the show driving forward, the guests have had ample time to prepare excellent and considered opinions and yet the show never feels like anything but no-BS conversations on building seuperhuman strength and mighty bodies. The host, Ray Toulany, consistently does a marvellous job of drawing out even more from his guests than the material they've prepared and some of the stories that are teased out are superb. I wholeheartedly recommend this to anybody that trains, thinks about training, or simply admires strength sports and bodybuilding in general.
- Great ResourceFebruary 4, 2015 by Velvet Jones81 from United States
For someone new to the strength sports like myself this show has been a great resource. Thanks for doing this show. It has helped a lot.
- Paul McIlroyFebruary 2, 2015 by Paul McIlroy from United Kingdom
I've been an avid aficionado of all things strength and physical culture related for the vast majority of my entire life. As a former world champion powerlifter and trainer of world champions in different strength sports I can honestly say that Ray Toulany's Super Strength Show is an absolutely INVALUABLE resource for those wishing/needing to maximise their holistic understanding of strength, what it is to be strong, why that is important and how to best achieve it! The list of guests reads like a star studded "who's who" of strength and conditioning ROYALTY! Plus, more than anything the interviews are a ton of fun and provide a fascinating insight into the very best in the business and what makes them tick. It was my complete pleasure and privilege to be a guest on this amazing show (episode 37). If YOU claim to be serious about strength training and are not currently subscribed to THIS show, my honest advice is do so immediately...if not sooner!
- Super Strength ShowJanuary 26, 2015 by Joeino from United States
I love this podcast as I seem to pick up valuable information from each guest. Listing to this is a fun and productive use of my time
- Excellent InformationJanuary 26, 2015 by TaylorrrrNB from United States
These guys obviously do their homework, work hard to create an excellent show and know who to interview in the world of strength and fitness! I’m very impressed by what they have created and the quality of what they do. You need to subscribe! TODAY!!
- by Brandon RicheyJanuary 22, 2015 by Great Work SSS from United States
The Super Strength Show is a fantastic resource for all things concerning strength, fitness, and life. The multitude of guests provides tons of information and perspectives that every listener will appreciate. If you’re serious about strength and the physical culture this is a resource that you just can’t pass up!
- Very glad I stumbled across this podcast!January 22, 2015 by rk102 from United States
Great info from big-time guests in the strength and conditioning world. Keep up the great work, Ray!
- Awesome showJanuary 13, 2015 by Bonjower from Canada
The Podcast is the best I’ve encountered in the fitness/bodybuilding sector. The host has a great ability to pull the pertinent information out of his guests. The topics are great and you seem to be able to get useful information out of every interview! Awesome podcast!!
- Do yourself a favour and subscribeJanuary 1, 2015 by GameOverBoss from Canada
The amount of info and resources in the SuperStrengthShow is just incredible. All of this coming from guests that are the best of the best in their fields. Great questions are asked to these guys and some really insightful answers given (along with a few laughs). I hate wasting time and i'm always looking to evolve and refine my training. This podcast has saved me hours of digging through the crazy crap on the internet to find valid info. It has also introduced me to things i would have never thought to look up. Really can’t recommend enough.
- Master SFGDecember 24, 2014 by X-Fab69 from Italy
Awesome Podcast! A whole lot of great and useful information provided by very accomplished athletes and coaches with an extended experience on the ground!
- Charles CDecember 22, 2014 by CharlieConnely from Canada
Very impressed with the quality guests that the Super Strength Show is interviewing. Loaded with with actionable and inspiring information. Great production quality and daily episodes!
- Well done RayDecember 19, 2014 by Matt McWilliams from United States
Wow…Super Strenght Show Podcast is flat out awesome. Good production quality. Easy to listen. Very impressed Ray. Keep bringing it.
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