Strong By Design Podcast

Send us a textToday on Strong By Design Podcast Mike Westerdal joins Coach Chris to give us his 7 best tips on how to increase your bench. He dives deep on all things bench press and lays down a solid foundation for you to increase your strength.  They also share some of their personal history together and how Critical Bench was formed.   "I think my best competition lift was a 630-lb bench press, I had some awesome mentors and coaches at that gym (Tampa Barbell) that taught me a lot."   -Mike Westerdal   Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here!   Time Stamps: 01:32 The history behind Critical Bench08:29 Tip # 1 Elbow positioning 12:02 Tip # 2 Decreasing the range of motion15:14 Tip # 3 Breathing for strength 19:17 Tip # 4  Rep ranges for strength 23:04 Tip # 5 Training Partners26:35 Tip # 5 Muscle activation31:25 Tip # 6 Using your legs33:27 Tip # 7 Frequency 38:08 Why it's important to have a good foundation Resources #1 Bench Press Tip How to Press a Beast Kettlebell Rolling Dunbell Extensions TEXT "STRETCH” to 345345 for the FREE report   Connect with Critical Bench: Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textAre you living a balanced life? Dr. Ron Eccles joins Coach Chris on this episode of Strong by Design to discuss how to dominate the four core areas of your life which are health, relationships, finances, and your spiritual life.  So many of us concentrate our efforts to move the needle in one area that we often times forget the others which can lead to an unhappy and unbalanced life. Tune in to get some actionable steps on how to get clarity on what you want in life and dominate your core four.   "I'll just challenge anyone listening right now that if you have a life that is built upon something that's unshakeable, your life is so much better." -Dr. Ron Eccles   Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here!   Time Stamps: 01:19 What happens when you don't utilize and develop the gifts God gives you08:18 The Core 4 - Getting clear about what you want11:29 Your personal growth journey with God 13:59 Building your life upon an unshakable foundation17:48 ROAR! What it means and where the name comes from 25:25 Having balance in all areas in your life 26:42 Become proactive in your life28:40 Dr. Ron's morning routine 33:39 What do you want your life centered around?37:45 Overcoming the fear of mistakes42:30 Tips to move the needle in your life44:35 Doing your responsibility vs doing what you feel like   Resources Blue Ocean Strategy & Blue Ocean Shift Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textJoin Coach Brian as he sits down with fellow YouTuber and online coach Alby Gonzalez. They discuss the benefits of isometric training. If you are feeling the effects of years of “bro” workouts this episode is for you. Find out how to make your workouts more efficient and still get the gains you desire.   "I had to be more efficient with my workouts...if I wanted to live a good quality of life I had to stay active." -Alby Gonzalez   Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here!   Time Stamps: 1:27 How Alby got into training 8:29 The effects of age on your body 12:20 The difference between overcoming isometrics and yielding isometrics 13:46 Muscle growth benefits of isometric training 15:08 The benefits of isometric training for the athlete 16:57 How to win FREE Critical Bench gear 17:52 Isometrics exercises you can do at home 21:02 Break down of the isometric mass program 22:36 The importance of rest and recovery 27:38 The top 5 isometric exercises   Resources TEXT "TESTO” to 345345 for the FREE report   Connect with Alby Gonzalez: Instagram YouTube Facebook Isometricmass.com   Connect with Critical Bench: Facebook Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIs it possible to be over 40 and shredded? Of course! It’s never too late. Join us on this episode of the Strong By Design Podcast as Coach Chris interviews Funk Roberts an over 40 transformation specialist and MMA conditioning coach. Funk gives us tons of advice on bodyweight movements and unique (but simple!) exercises you can do in the comfort of your own home. Tune in and enjoy!   "Bodyweight's been big for me...at first I was very reluctant, I was very scared, it's like man, I can't lift weights...but I had a goal in mind." -Funk Roberts     Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here!   Time Stamps: 1:05 Funk Roberts background, an elite athlete at a young age 10:29 Realizing that can’ train the same as you age 13:53 Funk’s Muay Thai training in Thailand 23:09 Implementing bodyweight training 37:35 Funk’s bodyweight circuit 39:25 Why you should be sprinting 51:27 Exercise variations for men over 40   Resources TEXT "CORE” to 345345 for the FREE report   Connect with Funk Roberts: Instagram YouTube Facebook Over 40 Shred Funk MMA   Connect with Critical Bench: Facebook Instagram Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textDid you know that stretching won't make you flexible?  The topic of flexibility is definitely misunderstood, so today Coach Tonya and Coach Brian sit down to hash out the misconceptions and give you a clear understanding of how to become more flexible. Tune in to hear all of their recommendations plus find out the amazing benefits of flexibility.   "Every warm-up session is going to look different, just depending on what I'm doing that day!" -Brian Klepacki     Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here!   Time Stamps: 1:30 Is stretching necessary for the average Joe? 3:10 What is flexibility? 6:30 Breaking down different stretching protocols 9:30 Examples of dynamic and static stretches 11:20 Coach Brian’s favorite and most recommended stretches 14:14 What is the difference between mobility and flexibility? 29:29 Hyper flexibility, what’s that all about? 34:13 Proper breathing techniques for flexibility and training 40:12 The benefits of stretching 46:01 Coach Brian’s top 5 recommendations for flexibility   Resources TEXT "STRETCH” to 345345 for the FREE report   Connect with Critical Bench: Facebook Instagram Youtube CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textAre you struggling with weight gain or gaining lean muscle mass? Join us on this episode of the Strong By Design podcast with special guest Alain Gonzalez, the skinny guy transformation specialist. Find out how Alain went from 107 lbs as a full grown adult to a 150 lbs shredded muscle monster! Tune in to hear his top 3 tips on how to gain weight and receive a copy of his FREE book!   TEXT "CORE” to 345-345 for the FREE glute report.   "Everyone is skinny in High School but I was 107 pounds as a full grown adult...I would say I suffered from Extreme Thinness." -Alain Gonzalez     Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 2:27 Alain’s skinny guy story - 107 lbs as an adult! 7:34 How to gain weight as a skinny guy -Tip #1-2 Tracking how much you need to eat (and actually doing it!) 9:29 How to gain weight as a skinny guy -Tip #3 Increasing your appetite 14:18 Do you find yourself struggling with consistency? 15:10 Find out how to win some FREE Critical Bench Gear 15:14 Alain’s weight and muscle gaining journey 17:50 All about “Bulk Up Fast” 20:40 Get a Free copy of the “Bulk Up Fast” book 22:01 All about Alain’s writing career 24:37 Funny behind the scenes story of the book’s photo shoot   Resources Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textThe reality of life is that someday you will face a storm. A time in your life that will be very difficult. Listen in to this episode today as Coach Chris is joined by Pastor Art Dykstra. Pastor Art goes through the bible and teaches us how to react to the storms in our lives. Stay tuned to hear Pastor Art’s personal storm experience, it will give you the encouragement you need to face your storm.   TEXT "TESTO” to 345-345 for the FREE glute report.   "The church really exists and is the only organization that exists for the benefit of non-members...we exist to serve and love others." -Pastor Art Dykstra     Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 4:44 Why it’s important to have storms in your life 7:56 You are going to be a slave to something, why not Jesus 9:50 Are you a Country Club Christian? 12:02 It's not a matter of if you're going to go out the storm, it's when 15:21 God allowed the storm to come 17:14 The purpose behind the storms of life 23:58 A significant storm in Pastor Art’s life 35:52 Impacting people through your tragedy 38:34 Being content in your storm   Resources TEXT "TESTO” to 345-345 for the FREE report   Connect with Feather Sound Church: Facebook Instagram YouTube Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textSuccess is so much more than our physical appearance, our popularity on social media and money in our bank accounts. True success is accomplished when we find and follow through with our God-given purpose in life. Join us today on the Strong By Design podcast as we dissect what true success is and how to find it.     "Our greatest resource that we have is not bank accounts or assets, it's our people and our family!" -Kenny Klepacki   Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here!   Time Stamps: 2:45 Discovering what you want to do with your life 6:39 All about Kenny and Coach Brian’s upbringing 8:07 What is true success 9:57 Relationships: The Ultimate Resource 16:45 Unpacking the issues with popular self-development ideas 20:41 Understanding your “why” 29:39 Taking the words “I can’t” out of your vocabulary 31:39 Communicating effectively by knowing your personality 47:20 Key takeaways   Resources TEXT "TESTO” to 345345 for the FREE report on the 7 Worst Testosterone Killers Start with Why By Simon Sinek DISC Profile Myers & Briggs Strengthsfinder 2.0 Enneagram Type Coach   Connect with Kenny:Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textSo, you’ve been trying to get that “thigh gap”? Tune in to this episode of Strong by Design where Coach Chris Wilson and Coach Brian Klepacki break down what you need to be doing in the gym (or at home) to work those inner thighs. They share researched-backed information that will help work out smarter, not harder when it comes to leg day.   TEXT "GLUTES” to 345-345 for the FREE glute report.   "Lateral movement is rarely used...if you target your adductors, you're protecting your spine!"   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 3:45 Understanding your entire core/pelvic region 4:41 The most neglected muscle of the body (the adductor group) 5:39 Preventing injuries 8:05 Reviewing the S.A.I.D. principle 10:10 Why lateral movement is so important 12:16 The adductor/glute relationship 17:16 How training your adductors affects your entire body 23:02 Coach Brian breaks down the “thigh gap” 26:00 The Inner Thigh Solution Program   Resources TEXT "GLUTES” to 345-345 for the FREE report 5-Minute Thigh Workout   Connect with Critical Bench: FacebookSupport the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textOn today’s show Coach Chris sits down with Michelle DiCapua, Bikini competitor, CrossFitter and police officer. Michelle shares how being physically fit is essential for first responders. Whether it’s running after a suspect or performing CPR your physical capabilities play a huge role in how you protect and serve your community.  Tune in to hear Michelle’s tips on fitness for first responders.   TEXT "Stretch” to 345-345 for the FREE report.   "I think that if you choose the career to be a Police Officer or EMS, Firefighter, Military, anything like that, you need to be fit... Not just for yourself but for your co-workers and for your community."     Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 1:25 How Michelle met the Critical Bench crew 3:27 Why first responders should work on their fitness 5:16 Using the stress of exercise to mimic high-stress situations at work 6:46 Workout bare minimums for first responders 8:11 Confidence and a commanded presence in dangerous situations 11:59 Michelle’s talks Martial Arts and CrossFit 16:57 Hacks for healthy eating when you work crazy hours 19:56 A look at Michelle’s shift hours over the years 24:55 Michelle’s mindset, 4 days out from a Bikini Competition   Resources Why Stretching Won't Make You Flexible  Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com