What Every Man Wants: Well-Rounded Fitness (Here’s How To Get It)

I’ve talked to a lot of dudes over my career as a fitness professional, and it seems like the overwhelming majority of them want well-rounded fitness. They don’t necessarily want to be the biggest, strongest, Olympic-level, super-athletes, but they do want to be pretty good at all of the important stuff. They want to be lean, strong, resilient, and capable.

male - leanLet me explain with a few examples…

Most men don’t want to look like a pro bodybuilder or lift like a powerlifter, but they do want to be strong and have a little bit of muscle to show for it.

Most men couldn’t care less about ranking well in the Boston marathon, but they’d like to be able to run a decent distance without getting winded or climb a mountain without needing an EMT as their trail guide.

Most men don’t want to compete with the likes of Usain Bolt, but they do want to be able to sprint without pulling a hamstring.

Most men don’t want to devote their life to yoga, but they do want to be flexible, pain-free, and able to move well.

Most men don’t care about having six pack abs, but they would like to be lean and lose their extra belly fat.

And yes, they’d like to be able to bust some cool moves that’ll impress the ladies…or at least make their wife roll her eyes, suppressing a smile.

In other words, they want to be fitness generalists. They want balanced fitness. So, how do we get it?

7 Tips For Training in the Cold (Q+A)

john clubbell training in winter

QUESTION: Hello John, thank you so much for always be so nice about answering my emails. After the last email you wrote me and researched a little bit more and realized I really needed a coach so now I am working with [name redacted], she is helping me with online training, I work out for a couple of weeks and then we have a skype session for questions, etc.

But I have a question for you that I think you will be able to help me with. When I started King of Clubs I lived in a big house but now I just moved to a small apartment so I can’t train indoors anymore. I live in Boston and the weather is getting tougher and tougher for training outside, especially very early in the morning or very late at night, the times of the day when I work out, but for now I have no choice. I wanted to ask you about training in cold weather (I can tell by some of your videos you have experience with that). Do you do any extra mobility for getting ready? Do you use gloves for the clubs? Do you think is somehow unsafe to work on low temperatures, lets say, below 30 or so?

As always thank you very much for your time reading and answering my emails,


8 Things I Wish I Knew Before I Got Into Fitness

hiker atop mountain

I’m probably eligible for an award for learning things the hard way. Case in point: I started training when I was eleven years old – lifting weights and doing calisthenics in my parent’s basement, usually late at night. I worked hard, but I still made every mistake in the book. I completely wrecked my body, and ended up spending nearly three years of high school and college in physical therapy, and I still wasn’t better when I left!

By the time I was an adult, I could have literally written the book on how to screw up your fitness! Fortunately, things are different now, and I’ve learned a thing or two since then. And so, today, I’d like to share eight things I wish I knew before I began my fitness journey so that, hopefully, you can avoid the mistakes I made.

The Top Posts of 2015

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the top posts of 2015

Below, you’ll find a collection of some of the top posts from 2015 – just in case you missed them when they were first released or would like to re-read any of the ones you liked. Thanks for the support!

6 Baby Steps To Quickly and Easily Improve Your Health & Fitness

The Definitive Guide to Sleeping Like a Baby Every Night

5 Simple Exercises to Reverse the Damage from Sitting in Only 5 Minutes a Day

500+ lb Man Well On His Way To Completing a 5K Race Every Month This Year

3 Tips to Help Skinny Runners Build Lean Muscle

How to Actually Get the Body of a Spartan Warrior

25 Things The Spartan Warriors Didn’t Need To Get Fit And Prepare For War

How to Actually Get a Cover-Model Body (in 15 Easy Steps!)

33 Things The Best Athletes Do That You Probably Don’t

5 Things That Fit People Do Differently Over The Weekend

Introducing 7 Days to Build a Better Body – Day 1: Your New Morning Fitness Routine

The 7 Key Components of a Successful Diet: Seven Days to Build a Better Body (Day 2)

12 Mistakes Men Make At The Gym

5 Things I Wish I Knew Before I Started Yoga

“But I Don’t Like Exercising…”

TLC Exercises for Building Strong and Mobile Ankles and Feet

How Many Pushups Should I Be Able To Do?

The Lebert Equalizer – Complete Review

How to do a Plank: Proper Plank Form

What I Learned From Carrying a Rock up a Big Mountain

How to do the Hip Thrust Exercise for Bigger, Stronger, More Functional Glutes

5 Great Home Gym Setups That Cost Less Than Your Gym Membership

5 Fitness Lessons You Need To Learn By The End Of Your 20s

Oh, and if you’re wondering what kind of training you should be doing over the holidays, you can get some ideas from my new hardcore workout video…

Now, in all seriousness, from the whole Siffer-family, we wish you a merry Christmas, a happy New Year, and a fantastic start to 2016! And again, thanks for your support this past year!

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The Best Posts of 2014

The Best Posts of 2013

Best of Physical Living 2013

The Best of Physical Living 2012

How Many Pull-ups Should I Be Able To Do?

What The Experts Say About How Many Pull Ups You Should Be Able To Do: Including Official And Unofficial Pull Up Standards, Average Pull Up Test Results, The Latest World Records, And More (Plus, A Free Program To Help You Do More Pull-ups!)

how many pull ups should i be able to do?

How many pull ups should you be able to do? And how many pull ups is good? This post will show how you stack up and give you a good goal to aim for.

If you want to be a United States Marine, you have to perform at least 3 pull-ups (i.e. males only, for now). That’s a minimum passing grade. If you want to be a U.S. Army Ranger, you have to perform at least 6 pull-ups (12+ is recommended). And if you want to be a Navy SEAL, you have to perform a minimum of 8 reps to get into BUD/S training, but 15-20+ reps is recommended, and necessary if you want to be competitive among your class mates. Those are some good general standards for soldiers who need a broad base of fitness in a lot of different categories.

Of course, if you specialize in calisthenics or even just strength training, you can blow these numbers out of the water. You’ve got guys like the Barstarzz knocking out sets of 20, 30, even 50 pull-ups at a time. And a quick Youtube search will reveal some dudes who can do quite a bit more than that (like some of these guys). I know a handful of guys who have nailed 40, even 50+ pull-ups in one go (like my colleague, Hugo Rivera).

But how many pull-ups should the average man or woman be able to do, and how many pull-ups is good? This post will answer those questions.

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