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Part of being consistent and doing this "over and over and over again" as Jonathan Irizarry mentions in the intro to this video is having maintenance periods when work schedules get busy or life explodes and physically getting to a gym with traditional barbells and dumbbells is not possible.

Most of the exercises performed by Jon here have bodyweight or band alternatives. While you might not be able to continually progressively overload and build size and strength with bands and bodyweight exercises especially if you are an advanced lifter YOU ABSOLUTLEY can maintain what you have built this far in you size and strength with bodyweight and band resistance alternatives to these exercises.

Stay active and maintain so you can hit the ground running when we are all past this speed bump!

Every exercise Jon performs in this video are preceded by 2 lighter sets

and 2 heavy working sets for a total of 4 sets of 10-12 reps.

Video: Biceps & Triceps Volume - Jon Irizarry Trains Arms

_"When you're around people that can help develop you, listen to them."

Joe Mackey trains chest here and admits that now that he has been training back with Branch and Johnnie, when ever they say something, he is all ears and takes what they say in.

_"They have been there and done that. I am just here to take in their knowledge. The main thing that I am trying to relay is to be coachable and surround yourself with people that want to see you succeed. Bad company corrupts good character."

It is a recurring theme here but is always worth repeating: surround yourself with people on the level that you want to get to i.e successful people. Do that and you'll succeed.

Video: Be Coachable, Listen and Apply It - Joe Mackey

Results are evident when you have before and after proof.

Hunter Labrada is a prime example of what proper back training i.e proper exercise selection, perfect execution and CONSISTENCY can do for development.

The details were not spared in this video which was shot completely by Hunter and Bryan themselves.

From exercise selection to explicit details on joint and limb placement - EVERYTHING is explained here. Follow Hunter and Bryan's full routine along with the cues. Stay tuned for more extreme in depth training brought to you 100% by Hunter and Bryan.

Video: Back Training Explained - Hunter Labrada and Bryan Troianello

More in Motivation

_"Adapt, manipulate and come up with a way to challenge yourself, your will and your mind everyday. Find a way to make it happen."

We have all had to make huge changes, adaptations and find solutions through these times. History has proven that people, businesses and anything in general that cannot adapt to change WILL NOT LAST.

Johnnie Jackson takes us back to the days he was serving in the United States military half way across the world in Saudi Arabia.

_"Its freezing at night and by 9 am it is 110 degrees. Sand is everywhere. Nerves are always tense and you're always in tactical formation in case anything happens."

During this time, even with being thousands of miles away from home, in the heat of the desert and with dried up MRE meals Johnnie made the mission priority and still made lifting a priority among himself and the guys in his unit.

Wherever you are in the world, stay strong. We are getting through this!

Video: Adapt and Keep Challenging Yourself - Johnnie Jackson

What kind of household did Guy Cisternino grow up in? Meet the parents that fostered the work ethic, heart and ambition of the people's champ Guy Cisternino.

In times like these that really test people on so many levels, it is great to reflect and return to what is the most important.

Video: Community Camaraderie and Competition - Guy Cisternino's Parents Chime In

Know where you're going, why and with steps to get there a.k.a have a plan.

Johnnie Jackson explains the risk of going in circles and never getting anywhere if you don't have a clear vision and a plan with strategic steps to get there.

This is a typical blood volume "OLD SCHOOL" chest workout with all the basic exercises in the beginning and what most would call "metabolic" or "pump" exercises and supersets towards the end.

Branch and Johnnie add in the floor presses here in an effort to build back up pressing power and the sticking point commonly reached before lockout of any press.

Warm up: laterals, rear laterals, rotator cuff laterals x 2-3 sets

Flat dumbbell presses: 2 x 12 with lighter weight

Flat dumbbell presses: 3 x 10 - 15 reps (last set push past failure)

Incline barbell presses: 135 x 15 (warm up) 3 sets x 10 - 15 reps

Floor presses: 2 x 8 - 10 reps (1 second hold on the floor)

Converging chest press: 3 x 10 - 15 (double drop set on the last set)

Superset: Gymleco fly with elevated push-ups (3 rounds x 15)

Video: OLD SCHOOL and RAW - Chest Training with Branch and Johnnie

Stay ready so you don't have to get ready!

This is the motto for those of you who might be new to Josh Bryant and his out-of-the-box training and personality. In addition to being a world renowned strength coach and established author on strength and conditioning Josh has lived and breathed the essence of being ready for whatever life throws at him in the form of physical altercations or emergencies where life might depend on how strong, fast and conditioned you are.

Here he puts himself to the test with extremely heavy and explosive lifts coupled every set with sand sprints.

Josh Bryant holds a Master of Science degree but more importantly has all the miles of application.

Pay attention to what each lift does physically and physiologically and give it a try yourself.

Sand Sprints & Strength with Josh Bryant

This is IFBB Classic Physique Pro Bernardo Costa. Bernardo adopts a methodical approach to training i.e. form coupled with function before adding in the intensity. He turned pro at the 2019 NPC USA and is preparing for his pro debut here in 2020.

Check out Bernardo's approach to back training.

The back is comprised of many different muscles. Probably one of the hardest areas to

I like to categorize my movements on back day by several different planes of motion; Horizontal pulling motions, vertical pulling motions, and transverse pulling motions. Transverse can probably be fit into horizontal, if you so choose. This allows me to make sure I’m thoroughly stimulating the entirety of my back.

2x a week back training has always seemed to be the sweet spot for me. One day focuses on including more horizontal pulling motions, while the second day will focus on more vertical pulling emphasis. Furthermore, we can also include our grip to further organize our pulling motions; supinated, neutral and overhand grips.

On a horizontal pull day, I will usually begin with 2 initial horizontal pulling motions. The first will usually include a barbell horizontal movement that is the most fatiguing and intense. Something like a barbell row, that requires a lot of overall energy due to its high axial loading compared to most other back exercises.

Then I’ll follow up with a similar rowing movement, but a different grip, for example a seated supinated cable row. Since it changes the emphasis of the movement via your hand position and also requires a little less energy to maintain position due to its seated nature. Next, I’ll move onto an isolated vertical pulling motion, and finish off with a more transverse pulling motion. For example; a cable pull over followed by a pec deck reverse fly. This ensures

I’ve hit the entirety of my back with all the different angles.

On the second day, I will simply reverse the order of my pulling motions, but apply the same logic. I’ll start with a vertical pull motion, such as assisted pull ups, or just pull ups themselves. Followed by a cable lat pull down with either a neutral or underhand grip (assuming I did an overhand grip on my pull ups). I’ll the go into a more horizontal pull motion that is more isolated. Such as maybe a hammer strength low row machine, followed by a transverse movement such as a cable reverse fly.

By organizing and incorporating a variety of different grips and angles I’m attempting to ensure I can fully develop every back muscle through the course of those two sessions. You’ll notice I don’t really do the same exact exercise between those two sessions, just movements that are similar.

It’s important, in my opinion, to apply a logical and organizational approach to a such a complex group because it is very easy to overlook certain movements that might result in over development of certain areas, and under development of others.

Training Method: Back by Bernardo Costa 

Hunter Labrada and Bryan Troianello utilize minimal equipment here (barbell, weights and bands) but with a great understanding of the function of the back musculature and how to target it, a band barbell and weights are all you need.

This video is not for those looking for entertainment value. Hunter and Bryan intermittently offer up some humor BUT they really over deliver in the form of extremely detailed cues and how to for every exercise they feature here.

This is no joke and worth taking notes on and revisiting.

Video: Bands and Barbells Back Day - Hunter Labrada and Bryan Troianello

This is Joe Robinson's method now vs his blood volume "till the wheels fall off" method he's implemented in the past.

Since implementing less work sets is the name of the game Joe has to warm up properly to ensure proper cues and connection with the target muscle are established before the heaviest weights of his top sets.

Joe spells out his chest training here and gives great cues if you want to try it out.

Incline dumbbell press: 3 warm up sets (45lb, 70lb, 100lb)

- 2 all out sets. second set is a triple drop set to failure

Champagnes: 1 lighter set and 2 work sets

Video: Super Heavyweight Chest Training with Joe Robinson

More in Real and Raw

This can definitely be an oversimplification and open to interpretation BUT a muscle under maximal tension has no choice but to respond to this stimulus. You can achieve max tension in many ways. For Branch Warren and Johnnie Jackson joined by Butch Steinle here on this shoulder day and for the past 25 years, maximal tension and overload has been achieved in an explosive and ultra high repetition method WITH heavy weights.

This particular video is a raw, set for set workout with Branch Johnnie and Butch on their shoulder day. No commentary, no music tracks JUST LIFTING.

Rear delt flys: 4 sets x 15 reps (pyramided up in weight each set)

Seated military press: 3 sets - 135 x 15, 225 x 10-15, 225 x 10-15

Dumbbell laterals: 3 sets - 45 x 15, Dropset 65x15, 45x15, 25x15, back off set 45 x 20

Superset cable upright rows and plate front raise: 3x15 each exercises.

Video: Raw Explosive Shoulder Training - Branch Warren, Johnnie Jackson and Butch Steinle

More in Iron World Tour

The GASP Iron World Tour is 24/7/365 and by the common denominators of big ideas, relentless mindset and of course the love for the IRON, we foster a non conforming, non mediocre and hella non give a fuck lifestyle that doesn't stop!

Last April we set out with Guy Cisternino, Branch Warren, Shaun Clarida and Michael Johansson from USA to UK, Sweden and Denmark with the mission of learning unique history of each country, seeing every site possible, getting the back story and history of each gym, mixing it up with every single iron addict possible all the while continuing our own respective journey's and competitive/professional agendas.

"We are all about ideas. The bigger the better. However, the bigger require the intensity to work for them and the tenacity to roll with the punches and make it happen NO MATTER WHAT!"

GASP is not for everyone. It is only for the most dedicated, the hardest working and the most intense. The Iron World Tour was just that, hard work, intense and one helluva ride.

"You can have anything you want in this world IF you're willing to work for it!"

The Iron World Tour always consists of multiple cities, the best gyms, the hardest trainers and the biggest thinking and trail blazing minds to interview and exchange ideas with.

Stay tuned as the world opens up and we get back on the road spreading this mission of big thinking with the intensity to back it up.