Training

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Strongman training is brutal. Check out a glimpse into a competitive strongman workout with brothers Austin and Sumner at destination Dallas.

Check out the brutal beating these guys undertake and call FUN!

Sumner Haye tells us about his drive for the Strongman Sport and gives us some pointers around the training:

My drive for the sport of Strongman came from watching my brother, Austin, when he competed for the first time in 2010. Watching him perform each of the five feats of strength amazed me. It was like nothing I had ever seen before in person. After that day I did the cliche little brother thing and immediately followed in his footsteps. I would go with my older brothers to train almost every weekend to learn the basics of Strongman. During the week we would train more powerlifter style focusing on increasing our Bench, Squat and Deadlift. I quickly started to see success in my performance and from then on I was hooked. Like most things: once you start seeing success, you drive forward to continue to improve and be the best. The intensity of our training is focused on upcoming competition and qualifications for bigger events. On average, my brother and I will compete 3-4 times a year. The way I regularly train at (near maximal effort) has conditioned me to go into local shows with the confidence knowing I will be on top in most events. Strongman is tough mentally and physically. Every event in each competition is meant to truly challenge you. The one who can hold out the best, whether that is moving the most weight, being the fastest or going the furthest: is who is the victor in the end. A primary reason why the Strongman community is one of the more supportive communities (even on competition day) is because we want to compete against others at their best so we are cheering on our opponents so they can achieve their personal best. Strongman truly requires you to have grit, persistence, and passion. There are days in the gym where I don’t feel like pushing myself, or I am trying to and the weights aren’t moving like I think they should that day. However, I try to keep the big picture in mind. I put my focus on what’s important and I train the hardest I can everyday to reach my goals. Every training day counts and every moment spent on the competition floor is monumental to me. The feeling of stepping on a competition floor against fellow competitors who are all hungry for the same thing you are is indescribable.

The Yoke is a staple Strongman movement. It's a complete shock to your nervous system as you put yourself under hundreds of pounds of pressure. You have to put purpose in every step by bracing your core, keeping your breathing under control, and setting a steady pace to increase as you move further down the line.

way to build thickness in your back and traps. Another event where bracing your

core is crucial with the amount of pressure the body goes under. It is

excellent conditioning for farmers to increase ease with the “pick,” and

endurance to keep going without your grip failing.

Competitive Strongman - Austin & Sumner Haye

_“Seeing the guys on stage. You know they put in the work. They motivated themselves to put in the work and I thought that was pretty cool. ” –_Jonathan Withers

Amateur bodybuilder and 2019 NPC Ronnie Coleman Classic Overall Champion trains chest at …destination Dallas and talks about his background, his motivation to train and compete in bodybuilding, and where he wants to take it in 2020.

Jonathan has genetically incredible legs and outstanding development. He is training chest and shoulders twice a week currently.

3 sets x 10 – 12 reps (pyramided up in weight)

Jonathan Withers - Compete To Win

The shortest distance between 2 points is a straight line. The shortest distance between our goals and where we are now is a path full of trials, set backs, attention to detail, hard ass work, diligence and CONSISTENCY! There are no shortcuts, no magic pill. The only secret weapon you have is your will to make it happen and the mind power to believe in yourself and ignore any outside influence trying to convince you that its not possible.

Check out this arm training video with Branch Warren, Johnnie Jackson and Matt Lehr.

No Shortcuts

When you push and want 100% from YOURSELF during training, these are just some of the things that go through your head:

If you are lucky enough to have training partners like Branch Warren, Guy Cisternino or Shaun Clarida you don't have to have these thoughts in your head because they are being shouted at you.

You all liked the REAL and RAW back training at IronWorks Gothenburg so here is a set for set and rep for rep workout with the same 3-man rotation. Branch Warren, Guy Cisternino and Shaun Clarida. High volume, high weight, fast pace. Life is good!

Real & Raw: Chest Training

Derek Lunsford finished 2nd in the 212 Mr. Olympia last year. Joe Robinson is a super heavyweight bodybuilder chipping away at earning pro status in the IFBB. Both have alpha personalities and have built their physiques through grit and hard ass work. They link up for an off-season, heavy leg workout here at ...destination Dallas.

Being that Derek and Joe both love training in there respective ways, Derek has adopted a very controlled execution vs Joe - a heavy and "til' the wheels fall off" execution. Here they merge the two forms to achieve a super efficient but also "fun" workout.

Derek explains the different thought processes he has adopted behind all of the key movements in todays' workout and needless to say thoroughly fried both of their quads and hamstrings.

Currently Derek is in his growing phase preparing for this years Mr. Olympia competition and Joe Robinson is also in his building phase for a legitimate run at his professional status in 2020.

Til' The Wheels Fall Off

In depth and face to face with Branch Warren. Branch delves into what enabled him to eventually win 2 Arnold Classic titles, how he handled losses and failures and how all this shaped his mentality to keep him hustling and killing it in life.

A must watch for anyone looking to do big things.

Branch Warren : Arnold Classic Q&A

"I have always had insane expectations of myself. You'd laugh at me… but I believed it."

Derek Lunsford visits Dallas, Texas and destination Dallas. He gives some perspective on how he used to approach goals and his views on leaders in bodybuilding and how he approaches them now. This is a very important year having finished 2nd in the Olympia last year and has a huge goal within reach this year!

Here he trains back with destination supervisor Rahny Shihadeh combining both meticulous execution with heavy weight and then extremely heavy weight with a little more loose form. Check it all out and let us know what you think. Stay tuned for more from Derek Lunsford in 2019!

Derek Lunsford - INSANE EXPECTATIONS and BACK Training

Leg day… "you gotta be prepared for that shit! Because anyone who comes in the gym and throws 5 or 600 lbs on a squat bar, you know, wrack pulling 7-8 plates, squatting, deadlifting, benching… anything. You gotta be a little f..kin crooked in the head to do this shit. I don't think people realize how mentally prepared you have to be. So when you go to the gym, you better have that feeling in your GUT of butterflies, because that means that mentally you know your going to push yourself to exponential limits."

GUT CHECK: Volume Leg Day with Guy Cisternino

"Anyone ever tells you that you can't do something in life… tell them to go F… themselves." - Guy Cisternino

LIFE of IRON: Episode 1 Guy Cisternino

The "Giant Killer" is not a new nick name. History has had several giant killers in the form of Franco Columbu and Danny Padilla from the golden era of bodybuilding to Dave Henry who first mixed it up with a lot of open competitors and was the original 202 Showdown champion. Shaun Clarida no doubt started out smaller than all the above however has always maintained an unwavering belief in himself. He is an anomaly when it comes to internal drive.

 The most dominating champ in 212 history, Flex Lewis is not competing in the 212 Olympia this year. What does this do for your motivation?

 I am training harder and heavier than ever. I always train to win every contest however Flex Lewis was always at the top of the 212 division and has set a new standard for our class. Having said that, no one in the lineup after Flex is as dominating and complete as he is. For this fact, I am super motivated and training for a top placing this year at the Olympia.

 It seems you are continually lifting heavier and heavier as the Olympia approaches. How are you able to do this as you get further into the contest diet?

 Making weight for the 212 Olympia has never been an issue. They dont call me the Giant Killer for no reason. I was 160 at the 2018 Olympia. I have over 50lbs of room to grow into my class. Right now I am in way better shape than last year and way ahead of schedule with 10lbs of extra muscle. I am able to lift heavier and harder because I am eating to fuel my workouts. I am having to incorporate refeeds and cheat meals that further fuel my training and recovery. I am in no way deprived for this Olympia diet.

 Your physique is another year more mature. What are the most noticeable improvements you have made?

 My chest has always been a focus of mine. Last year I was able to build roundness that surprised a lot of people. This year my chest and especially my back is rounder and fuller. My chest and back have been most noticeable, but even 2lbs on a 5'2'' frame is huge. I put 10lbs of lean tissue on so needless to say my arms, shoulders and legs are ALL bigger and fuller!

Shaun Clarida has a competitive history that earned him the Giant Killer nick name. History is looking to repeat itself this Olympia weekend in Las Vegas!

The "Giant Killer" Is Ready for Olympia

Last year at 4 weeks out from the Olympia Derek Lunsford was at his all time best in terms of having the most muscle tissue he's ever carried while being shredded, gnarly and practically

stage ready. Then he continued to pound his body into the ground with his training while continually dropping his calories. Needless to say, by the time the Olympia rolled around, his looked on game day paled in comparison to that of 4 weeks out.

 We are 4 weeks out again. I am eating more food with my base diet consisting of 300 g of carbohydrates and today I doubled that. I have been eating a lot more, I am less stressed and I am feeling really confident knowing I won't duplicate the mistakes I made last year.

 How is your training and recovery since you're eating more? Are you able to keep up the poundage as you get closer to the Olympia?

 I am still at MI40 and training with a great trainer from Brazil who really knows all of the bio-mechanics, how to program training AND we think alike of certain aspects that I specifically need for my body.

We go as heavy as I can when my energy is high then after that we do what is considered the

"pump" or metabolic work. The point is that I don't just continually pound my the muscle past a certain point.

So I am having more food and lifting more efficient for my body. That compounded with being less stressed is definitely putting me at my best ever. Im definitely coming

 for Olympia updates all the way up to pre-judging in Las Vegas!

Derek Lunsford - 4 Weeks Out

"Intensity! That is what my training style is all about. Doing the hard shit. That is what its all about. Doing the things I need to do to get to where I need to go."

Powerlifter and competitive bodybuilder Hasani Gomez is coming full force into 2019 and 2020 with an intense "will to win."