The sad reality is that most people you will find yourself surrounded by in life are what can only be described as naysayers. Try to do anything that others do not understand, and you will be bombarded with a deluge of reasons as to why your idea is too risky or otherwise not worth taking on.

Recently I had a conversation with a friend of mine who relayed an experience that he had in college. His statistics professor made a statement that, statistically speaking; the majority of the students in the class would ultimately have an income and net worth within five percent of their parents in their lifetime.

What type of message does this give to the student?

This is a prime example of the lack mentality, negative, limiting programming that we as a society are bombarded by on a daily basis in the media, movies, and television. We begin to accept this nonsense.

“That’s just how it is”

“That’s life”

“Life sucks and then you die”

All of these ideas, though sadly mantras of today’s society, need not be true of yours, or anyone else’s situation.

While the message delivered by that professor is part of the problem, the more troublesome fact is that his statistics are correct.

Now, let’s reframe that for one second.

Let’s look at the kid in the class whose parents are wealthy and very successful. Where will he or she be in their lifetime?

Statistically speaking, they will probably end up with a net worth close to their parents. Not a bad deal huh?

Now, will that be as a result of a trust fund, inheritance, or taking over the family business?

Maybe.

Or will that student blaze a trail and do something epic on their own that will get them there?

If the latter is the case, it would more than likely be the result of the programming that they received growing up in a wealthy household with people who feel and believe totally different about money and success.

We develop our beliefs largely as a result of our environment, particularly the beliefs of those around us, and particularly during our formative years. Who does this sound like?

If you said family you are correct.

For most of us, family represents the single most influential source of belief. We either adopt beliefs similar to those of our family, or rebel and adopt a contrary position. Either path represents a polluted direction that can lead us to believe things that may severely limit us in life.

So can the kid who grew up in a poor household rise above, and become a billionaire mogul? Of course. I’m sure you can think of a few off of the top of your head who fit that bill.

Of course, they are the minority when it comes to the super rich, with the majority coming from wealthy families to begin with, but the fact of the matter is that they are there. As a matter of fact, we hear much more about the rags to riches tales than those who continue a tradition of wealth and success because humans love a hero’s journey tale. Basically the rougher life one had prior to making it big, the more we want to hear about it.

So, what is the message here?

Chances are, we aren’t going to move forward much more than what we are accustomed to in life unless we do things that seem extremely risky, unordinary, or outright weird to many of those around us.

I promise you that if you set out to affect massive change for the better in your life, or seek greatness, with extremely high standards in any aspect of your existence, you will find no shortage of people to tell you why not to do it. Additionally you will receive unsolicited advice en masse from the same people as to what you should do instead.

Go to school

Get a good job

Find a nice girl/guy; we all have faults

Get a nice economical car to get from point A to point B

Save your money in a “safe” 401k

Don’t get “too big”

You look fine, beauty is one the inside

Money is the root of all evil

What ever happened to swinging for the fucking fence?

Only true baseball fanatics can tell you who is the lifetime leader in RBI’s or base hits, but anyone can tell you who belted the ball over the fence more than any other man in history.

This from a kid who was taught as a kid not to seek glory, to bunt, to beat the throw, to intentionally walk the heavy hitter instead of pitching him inside and besting him with my fastball. This was real advice from my father whose intentions were absolutely the best. He wanted to see me avoid disappointment, make a nice, secure life for myself, and settle down. He didn’t agree when I decided to enlist in the Army at seventeen to go throw myself out of planes and go to war.

I’m not saying that there is anything wrong with being conservative, not over extending yourself, and seeking security more than anything else.

What I am saying is that in order to push past what you know, you have to do things that those around you who mean the most to you simply will not understand. Those who support you will be there to back you, those who don’t aren’t necessarily doing it because they don’t love you or don’t care, but simply because they don’t understand. What you want to do is something that they would be uncomfortable with, and that prevents them from being able to release their projected fears and be supportive.

Don’t worry about it. Show them. Make them proud.

As much as my Dad wanted to see me bunt, he still went apeshit every time I ignored his advice and belted one over the fence after my second strike out of the game.

Remember, most big hitters also strike out quite a bit. Batting .300 will get you in the hall of fame, so don’t be afraid to choke up, keep your eye on that ball and hit that motherfucker deep.

An epic, succesful life is unatainable without a level of risk that most simply can’t stomach. Accept those who don’t understand, forgive them, and whatever you do don’t hold a grudge and refuse them autographs after you’ve done what they said you couldn’t or shouldn’t.

I mean that’s just not nice.

Johnny Pain is the man behind StrengthVillain.com as well as the East Coast’s notorious Greyskull Barbell Club and several other ventures. He is the author of several books on subjects pertaining to strength and conditioning. He can be found comically entertaining questions on his Q and A forum at StrengthVillain.com or can be reached for consultations, training seminars, or speaking engagements at john@villainintl.com.

Also, you can follow him on Twitter: @thejohnnypain

Here are some fun facts you might not know about your favorite Proper Villain, Johnny Pain.

1.  JP suffered a high cervical neck break in 2002 and spent the weekend in a coma unbeknownst to anyone before being discovered on Monday morning.

2.  JP once ate 29 plates of crab legs and single handedly caused a popular chain restaurant to cease their all you can eat crab leg promotion.

3.  JP’s Dad, “Chickendick” was an Olympic hopeful for track and field. He medaled in all events at the first Penn Relays and ran a 4:07 mile when the current world record was 4:03. He didn’t compete in track and field his senior year after JP’s grandfather was severely injured drag racing motorcycles for money.

4.  JP’s top 3 cigars are: the La Flor Dominicana Double Ligero 700,the Cohiba XV, and the Cuban Monte Cristo “la A”

5.  JP is credited with starting the Philadelphia bouncer trend of carrying 1lb dead blow body hammers to knock out unruly patrons without causing serious injury.

6.  In 5^th grade JP was a huge Billy Ray Cyrus fan. He used to emulate his dance moves regularly.

7.  JP’s favorite band of all time is The Highwaymen.

8.  JP’s first tattoo was the logo from the Boston hardcore band “Blood for Blood”.

9.  In 2003, after leaving the military, JP turned down a security contractor job overseas, the major deciding factor was he did not want to leave his dog.

10.  JP always smells of Curve, Gucci Guilty, or Versace Man.

11.  JP read at a 12^th grade level while in 2^nd grade and had short stories published in college literary magazines while in elementary school.

12.  At 5 years old JP was the youngest child in the school district’s history to be accepted into their gifted program after scoring a 168 on their IQ test.

13.  JP’s childhood dream was to be a Paleontologist. He is credited with a correction made in the 2^nd edition publishing of a book on dinosaurs in the public library.

14.  One of JP’s favorite foods to date is SPAM, a throwback staple food from his modest upbringing.

15.  JP shits himself accidentally more than the overwhelming majority of adults. He averages about 6 per year.

16.  One of JP’s hobbies is cutting hair, a skill developed while in the military. He regularly provides haircuts to friends and employees.

17. In elementary school JP was a saxophone prodigy. He quit playing when he was told the only way to keep receiving free lessons through the school was to join the marching band.

18.  JP weighed about 140lbs when he graduated high school.

19.  JP was a singer in, and toured with two hardcore bands in the early 2000s and has recorded hip hop and outlaw country records as well.

20.  JP has a phobia of anything to do with the human foot.

21.  JP’s other quirky phobias are tomatoes, tornados, and moving trains.

22.  While serving as a paratrooper JP would not jump out of an aircraft without an oatmeal cream pie in his cargo pocket, and a bean burrito from Taco Bell in his butt pack.

Devin Coleman is JP’s behind the scene, right hand man of Villain International. In addition to being JP’s training partner, he oversees the day to day operations of all things Villain and serves as JP’s driver. He is a 6’4” 270lbs man mountain on his way to a hard 300lbs by year’s end. You can follow him on Twitter (@DevinGNS) or on the strengthvillain.com forum (Devin_GNS) or catch him eating, drinking, training, or engaging in raunchous, debaucherous adventures alongside JP in many fine establishments in southeastern Pennsylvania or around the world.

Ok, so there’s something that I’ve been hearing a lot of recently that’s been bothering me. I’m the first to admit that there is more than one way to accomplish things when it comes to strength training, dieting, etc. However, there are some things that I feel people do simply due to an erroneous belief of the necessity of such actions in order to achieve a specific goal or adaptation.

It’s no secret that I am from the intensity school of thought with regards to training as opposed to the volume school. I favor brief, hardcore strength training sessions designed to provide a stimulus sufficient enough to yield a favorable adaptation with adequate food and rest.

Many of those who read this site, or my books, share a goal of building muscle mass. I can assure you with one hundred percent conviction that there is no need for a ton of volume in order to accomplish this task. All that is required is that you stimulate the muscle adequately (this is tied to the severity of the stimulus, not the duration, or the number of repetitions), feed it, and rest it enough to allow your body to make the necessary repairs and come back bigger and stronger.

My beliefs are evident in my training methods presented in my book “The Greyskull LP: Second Edition”, and even more so, in my upcoming book “The Greyskull Method for Powerbuilding”. You do not see long, boring sessions outlined featuring a large amount of sets of various movements for a muscle group, but rather a small number of sets (often times only one) which are to be performed with all-out intensity, leaving nothing on the table.

This intensity is present in the rep max sets in the Greyskull LP, and in the rep range, and rest pause work in the Powerbulding book. I’ve often stated that the Greyskull LP can be completed with every bit as much result in terms of strength and size development (assuming the diet and recovery aspects are the same) without performing the first two sets of five (for all major movements except the deadlift). The first two sets essentially serve as a volume safety net for those who have not yet learned to generate the requisite intensity. This idea ensures that the masses reading the book, who do not have the benefit of a coach to guide them, or the experience (yes it requires experience) to push themselves to the level of effort required to ensure that they maximize the stimulus for the day.

A brand new trainee simply does not know how to train with intensity just yet. They need to put some time in in order to learn what that means. For them, the first two sets are there to make sure that the job is done. For the trainee who has spent some time under the bar (I hate that cliché too), and has learned how to push until it hurts and then crank out two more until it feels like they are going to die, and then two more after that, there is simply no need for anything beyond that one, ball busting effort.

Perhaps the most annoying (to me) place that I see this idea of unnecessary volume being recommended is in the performance of (God I hate this phrase) “assistance work”. Can we just accept that the term is borrowed annoyingly from Powerlifting where all movements are designed to assist the performance of the competitive lifts, the Squat, Bench Press, and Deadlift? If you are a legitimate, competitive Powerlifter, then by all means call anything that isn’t one of those movements an “assistance movement”, but if you’re not, then accept that you are lifting weights period, and that all movements share the same importance if size and strength development are your goals.

A trend I see more and more is the inclusion of multiple high rep sets performed with very low intensity of a certain movement or movements after the GSLP work is done for the day. Take for instance the curling movements. A trainee desiring bigger arms might bust out five sets of ten curls after his GSLP session in hopes of egging them on to grow. What he doesn’t realize is that I am certainly not in the business of cheating anyone out of growth, and actually include said movements in the basic templates so that you DO grow. If you trust me, understand that the two sets recommended performed to failure in the recommended rep range will do more for growth than fifty half-assed reps after the fact.

I also see dips commonly used in the same manner. Trust me, if you aren’t providing an adequate stimulus each session in the LP by pressing or bench pressing, some bodyweight dips thrown in at the end are not going to magically save you. Nut up and hammer the all holy fuck out of the rep max set of bench press, close grip, press, or whatever movement you are to complete for the day, and you will not only not want to do dips after you’re done, but you will outright know that they are not needed as a result of the god-awful sensation you feel throughout your body. Enter the all-important stimulus, the prelude to growth.

What do you think is going to yield better results, hammering the hell out of a body part, resting it, allowing it to recover (much easier to do from one or two sets than from six or seven), feeding it, and then coming back to hammer it again later in the same week, or beating it into submission with well-below maximal weights for an extended period of time once per week, or worse, twice, while it isn’t fully recovered?

If you want to train volume style it is your right to do so. If you prefer that style of training, then by all means have at it.

But….

If you trust my methods already, and are interested in training with intensity, forcing your body to adapt and grow by making the weights your bitch, don’t fall victim to the line of thinking that says volume is needed for hypertrophy.

Turn down the volume if you choose this path. Crank up the effort, make the set fucking count, eat like a horse coming off of the Zone diet, and sleep like a pill head with mono.

Johnny Pain is the man behind StrengthVillain.com as well as the East Coast’s notorious Greyskull Barbell Club and several other ventures. He is the author of several books on subjects pertaining to strength and conditioning. He can be found comically entertaining questions on his Q and A forum at StrengthVillain.com or can be reached for consultations, training seminars, or speaking engagements at john@villainintl.com.

Also, you can follow him on Twitter: @thejohnnypain

This short eBook is designed to supplement the upcoming release “Blueprint to Beast”.

This book offers a solid description, and action plan for implementing ten habits that will push you, the reader, closer to whatever it is that your success goals entail.

Included are two habits for each of the five main “Blueprint to Beast” headings:

• Body
• Relationships
• Professional Life
• Finance
• Mission

This is the first installment of a new series of posts in which I will be breaking down many of the methods I have used and/or developed over the years for coaching personal training clients. The emphasis will be placed on the development of fundamental skills necessary to build the body that the client is after. These posts will also serve as a preview of both my upcoming “Greyskull LP” DVD series, and the “Greyskull Methods: Train the Trainer” series that I will be releasing this year.

The basic Push-up is one of the most effective upper body exercises in existence. Anyone familiar with my programs will know that I make heavy use of the movement and its variations in virtually every application. As a trainer, it is your duty to have your clients doing push-ups, both in the gym, and on their own. The focus of this article is developing the push-up with an individual (male or female) who is unable to perform a solid rep to standard when you begin working with them.

While most males that you will encounter will be able to knock out at least a few ugly ones at first (unless they are significantly overweight), most females that walk through your door will not be able to manage one. This has lead to the “knee push-up” becoming popular among women. While the movement is certainly better than nothing, I am not a fan. I once trained a woman who came to me from another trainer (who now owns a prominent CrossFit gym in the area) who could perform one hundred knee pushups (mostly by shooting her butt at a forty-five degree angle back in the air to come out of the bottom) but could only manage one shaky and ugly rep from her toes. Her trainer assured her that as she got better at doing knee push-ups, her ability to do them from her toes would increase.

The problem with this is it’s not true.

The Knee Push-up

 I countered with the idea that using her trainer’s logic, and the 100:1 ratio of knee reps to toe reps, she would need to do two hundred reps from her knees before she’d get her second legitimate rep.

The fact of the matter is that the knee push-up just doesn’t provide enough of a stimulus in anyone except the grossly out of shape or obese to prove its worth as a tool in the trainer’s toolbox.

That said, if the client has difficulty performing a knee push-up even, I would begin by having them work on that variant until they can perform ten solid reps. This will not take anyone that long.

Once the client has that down, I move to the band-assisted push-up, which is the focus of this article. This technique works extremely well, though I have seen very few trainers use it in my experience.

To use this method, first place a resistance band (a jump rope works extremely well also) under the client’s hips at the front of the pelvis as shown in the below diagram. Then route the other band or rope underneath the armpits, above the breasts if the client is female.

Band Placement for the bands/ropes in the Assisted Push-up. Note the low band at the pelvis,and the high band above the breasts on a female, just below the armpits. 

Once the bands are in place, the client comes up to their toes, assuming the top position of the push-up or the “front leaning rest” as all military past or present will know it as. The trainer than uses the bands or ropes marionette style to provide help for the client. The trainer lifts the hips enough to help the client keep them from sagging, and uses the rope at the armpits to assist them out of the bottom.

The Assisted Push-up. Here Jim provides the adequate amount of help so that the rep can be performed completely.

It is impossible to measure how much assistance is being given, which is where your skill as a trainer will come in. As you use the method more frequently, you will acquire a feel for how much is needed based on the feedback on the lines in your hands. I’ve long said that training clients was more art than science; this is one of those cases.

The trainer has the client perform sets of a predetermined number of reps. If you are using a decent amount of pull on the lines, then use your head; the client has no business doing high rep sets.

As a matter of fact, I never exceed ten reps per set using this method. By the time the client can hold themselves together for a set of ten with little perceived assistance, they will be able to perform a few legit ones on their own.

The coolest thing about this fact is that you probably won’t see them get their first good one. They will do it at home. This is one of the benefits of practicing a skill consistently; it instills a challenge in to the mind of the client that they seek to accomplish. You don’t get that effect by having someone get sweaty to music for a one-hour session.

Once the client can knock out a few good ones it is easy to get them to do more. The push-up should be included at the beginning of every session as part of a “warm-up” consisting of movements that are in development. Additionally the client should be assigned “homework” to do in their time away from you. This can be in the form of a fixed number of sets and reps for the day, the frequency method, ladders, or a host of other methods.

The homework for the client who is still on the assisted version should be to perform reps on an incline, leaning their hands on a raised object, and holding their body in a rigid position. Once they can do ten solid reps (I used to give out Flip Video cameras and mini tripods to clients to prove it to me), they are then to go to a lower object. The photo below shows a heavy bag being used for this purpose.

The Incline Push-up. Here GP uses a heavy bag. The height of the object becomes closer to the floor as the client builds strength.

 The aesthetic and strength building rewards of developing solid push-ups (and then later it’s more challenging variants) are many. Perhaps the most overlooked bonus for the trainer however is the marketing value of the simple push-up, particularly with women.

Early in my training career I had little in terms of equipment or resources. I focused hard on developing the basics with all of my clients, and in turn was able to train all of my female clients to do solid push-ups and dead hang chin-ups within a very short time frame. Many of my early female clients came to me because one of my other clients was “showing off” what they could do at a social event or work, their pride in their accomplishment being so strong that they needed to share it with others.

Take the time to develop the push-up with your clients from the beginning. The time will be very productive and will reward you both. And for God’s sake do not have your client bench press until they can do at least fifteen solid reps.

Crawl before you walk, client and trainer.

Customer: “You charged me $50? You only changed one washer”

Plumber: “The washer cost ten cents. Knowing the washer was the issue, and how to fix it is what you paid $49.90 for”.

Yesterday I had an issue with one of my trucks. I had an ABS failure that caused the pump to continue to run once the engine was turned off, which in turn drained the battery. Try to fire it up, and nothing would happen. Being the proactive, analytical, and not mechanically illiterate individual that I am, I was able to discern where the problem was coming from. Seeing as how parts for my vehicle of choice are difficult to come by, and notoriously expensive, I immediately began searching online for the part in preparation for the need to purchase a new ABS pump. One of my good friends handles all of my mechanical needs, so I knew I was good so long as I had the part.

The bitch of the situation was the $1500 price tag attached to the part. Now, I’m far from destitute, but I’ll be damned if I was happy about the prospective purchase that I saw imminent in my near future. This is exacerbated by the fact that I recently put about $2000 in parts into it after a botched attempt was made to blow me up by torching my gas tank! (I know, I must have some shitty neighbors).

Fast-forward to this afternoon, and the conversation I had with my good friend who had taken a look at it today at his shop. Admittedly this one was far more pleasant than the one where he called me to have me come look at the vandal’s dirty work. He informed me that there was a simple relay issue, still an over-priced part, but a much easier one to acquire, and far less expensive.

Hooray for JP!

My point here is that I routinely rely on others for guidance in matters in which I may be knowledgeable, but not to the level of mastery that they are. Brad (my mechanic) saved me a lot of frustration and money by possessing the knowledge to make a simple diagnosis of the problem, and having the part whisked over due to his network of contacts (which I immediately gained access to by extension when I hired him).

I have mentors and coaches in every aspect of my life. Some are paid professionals, others are simply good friends or acquaintances that I can count on to make sure that my efforts in life are a simple and efficient as possible.

I pay out quite a bit of money each year to my CPA, but the cost pales in comparison to the tax savings that he provides for me. I have a high-priced attorney on speed dial that has helped me with everything from real estate speculation to criminal defense (a fee that I will always find a way to cover).

My first true business coach told me that he would work with me for $1000 per month. I was taken back by the price, and thought that I couldn’t afford it. When I decided to make it a priority, he increased my income by such a factor that his fee was quickly irrelevant.

Coaches and Mentors are an invaluable asset. The education and guidance that they provide can make all of the difference in the world. It has been my experience with the knowledgeable coaches that I have worked with that has led me to become one myself. I’ve long been a purveyor of knowledge and advice on a variety of subjects. I suppose my gravitation towards Coaching as a profession was inevitable.

I now speak to people from all over the world on a daily basis, addressing the various aspects of their lives with which they are currently unhappy or would like to see more progress in. It is truly the most gratifying work that I could possibly engage in.

It’s no secret that I have other enterprises, some of which are more financially successful than my coaching practice, but none of which I enjoy nearly as much, or derive as much intrinsic reward from.

If you are not progressing to the extent that you would like to be in your life whether in terms of your body, your career, your relationships, or your finances, chances are that I can provide a substantial value to you. I pride myself helping others produce much more fulfilling lives with regularity. My upcoming book “Blueprint to Beast” will help many people. I know this, and the level of excitement I have while working on the project is nothing short of unreal.

I encourage you to click here and read some recent testimonials from coaching and consulting clients of mine from the last several months. If you want more out of your efforts, check out the new Coaching and Consulting section in the StrengthVillain store. I have created a coupon code for new clients looking to purchase their first session or package of sessions to incentivize you to make the small leap required to get started.

I can assure you, like my first business coach told me, your investment will quickly be recouped either financially (if that is our focus) or in the intrinsic value of the success that I will help you to attain.

Don’t stress over the purchase of a $1500 ABS pump when an expert can save you time, money, and frustration by ordering and installing a simple relay for a fraction of the cost.

What is your success worth to you?

The following is an excerpt from the financial section of my upcoming release “Blueprint to Beast”. I opted to release this in article form because for many, this season represents tax time, which means that people will be coming into a sum of money in the form of a tax refund. The below rule represents a beneficial strategy for managing “found money”.

The Past, Present, Future rule is a strategy that is easily appied anytime there is a sum of money, expected or unexepected, suddenly in your income column. Common examples include tax refunds (for those who receive them), inheritance checks, capital gains, or the sale of a vehicle or home.

The rule is simple; the money is divided into thrids, with one third being applied to the past (debt), one third being applied to the present (recreational spending or purchases such as home rennovations or a new vehicle), and one third going to the future (investing).

The benefits of using this method are many, but the primary reason for my endorsement is the global effect that this technique has on your personal econonmy which you should be constantly monitoring and improving.

I’ll use a story to illustrate the rule in action.

A few years back I was speaking with a good friend who was about to come into just shy of five thousand dollars in the form of a tax return. She was about forty-eight hundred dollars in debt, and expressed her excitement about using the money to pay off the three credit crads that she was carrying balances on.

My objection to her idea came from the information that she had less than one hundred dollars in her checking account, and nothing at all in savings or investments. I explained the Past, Present, Future rule to her and she altered her strategy.

Five thousand divided by three comes out to about $1,667.

In this example she applied that amount to her credit card debt which knocked out one of the cards entirely, and paid a small sum on one of the remaining ones.

She then deposited $1,667 in her checking account, taking $300 out of that figure for some recreational spending. The deposit relieved much of her stress surrounding the on-time payment of her bills by providing a cushion in her account.

She then deposited $1,667 into a savings account (see Blueprint to Beast for more information on better examples of liquid investments that could have been used here instead of a savings account).

By splitting the chunk of money into three parts she was in a better situation all around. Her debt was reduced by approximately one third, she now had money in her checking account to relieve much of the monthly bill pay stress that she had been having, and to top it off she had a sum of money in savings which represented a start towards her goal of moving out of her parents house and into a place of her own.

Her overall sense of personal wealth was substantially higher than it would have been if she had simply eliminated her credit card debt, leaving her still broke in the moment, and with nothing set aside for her future. Being that she is an employee who is taxed before ever receiving her pay, she counts on a tax refund check each year now, and applies this principle each time. With each application, she is able to experience a boost in her personal economy, and her overall happiness.

I encourage you to apply this rule the next time you find yourself with a lump sum of money in your hands. See if you are not happier than you would be if you were to dump it all into one of the three categories.

For more information on the Blueprint to Beast principles, or to schedule Coaching or Consultation sessions with JP, click here. Use the coupon code NEWCLIENT if you are signing up for the first time to save 15% off of your purchase. 

I’m working around the clock to complete my latest book “Drop the Fat Panties: The Greyskull Guide to a Better Body”. This is by far my favorite book that I have authored to date. The delay is a result of my inclusion of a ton of never before seen Blueprint to Beast material in order to deliver the absolute best product possible. This book will be a must for anyone looking to make serious changes to their physique. It addresses the all important “eighty percent”, the mental components of physique transformation that I have not offered in print before, as well as my own mechanical recommendations on how to best shed the fat and show off your hard earned muscle.

Look for it very soon.

Ok, so it’s been a while since you heard from me, so I figured I’d take this opportunity to bring you all up to speed on my whereabouts as of late.

For starters, my chronic insomnia pushed me to a point of delirium for some time, which was “treated” by my well-intending physician who prescribed me an anxiety medication designed to help me shut off my brain at night and get some solid sleep. For the first week it seemed that all was well, but after a short period, the meds seemed to shut my brain off a little too well. I was rendered something of a zombie, sleeping entirely too much, and being decidedly unproductive during my waking hours. Ironically the doctor cautioned me that I might experience sexual side effects. Fret not Villains, JP’s super-human libido was about the only drive that was not quelled by these vile pills. So basically I was something of a zombie-like nympho with little drive to do much other than fornicate… weird.

So after two months of accomplishing next to nothing, and dealing with my normal life duties, I came to the conclusion that it was time for the meds to go. I’m surprised I had not realized this earlier on, but I don’t imagine I was realizing much. It wasn’t until I realized I had not willingly left my house outside of necessity for nearly ten days that the presence of a problem occurred to me.

So out go the meds, and in comes the legal trouble. My choirboy-like past crept up on me for a minute and left me contending with drama that I had not expected, or wished.

Such is life.

With that chapter in the process of closing, I was informed a few days ago of the passing of my MomMom, the wife of my hero and idol. She died of natural causes at eighty-one. She was discovered in the morning on the floor of her kitchen lying down as if she decided to take a nap. She looked peaceful and, according to the medical examiner, did not suffer any pain.

I was closer with her than any of the family. She played favorites with me hard from day one, with me being a spitting image in looks and personality of the man who she loved for over six decades. The loss of her has impacted me tremendously, and I was predictably not good for much during the first seventy-two hours.

Bottom line is, the meds have all but cleared my system, my brain is back to work, and I am re-committing to pushing out content, and moving forward with all scheduled projects.

My first order of business is completing my unfinished book on fat loss, now titled “Drop the Fat Panties”. Look for it to release soon. It is the lean out counter to “SWOLE: The Greyskull Growth Principles” that you all have been looking for well over a year.

Posting will resume on here as well. The next “Villain A to Z” offering will be up with in a few days, and the wheels are back in motion to launch ModernVillain.com, this site’s cooler (somehow) brother.

The forum is backed up to no end with questions for me. I will be getting to these as time permits and will resume regular posting on there as well ASAP.

Any of you waiting on books, shirts, or any other ordered items that you may have not received yet, be patient. Several items are backordered, but are in the process of being brought in. If you are one of the ones affected, shoot me an email, and I will see that you are made more than happy in return for your wait.

Lastly, anyone waiting for email replies regarding coaching, consulting, or any other services from me, I assure you I will be in touch soon.

Thank you all as always for your continued support. JP’s back, and we’ll be seeing much more of each other from now on.

Strength Villain Podcast 19 – MP3

“Gladiator” is the series dedicated to the roots of “The Greyskull Gladiator Academy”, Johnny Pain’s famed backyard gym originating in 2004, a proving ground where a select few were put through their paces alongside JP.

This title continues where Stage One left off. The program is simple and direct, with an emphasis on the synergism between the various training methods used. The “homework” from this program would yield incredible results by itself if one were to simply take that on.

While it is recommended that this book be used as a follow up to Stage One, it can certainly be applied without having previously completed that program.

This book is a must for anyone looking to increase their strength and athleticism, and become an all around nasty son of a bitch. The program is designed for a trainee looking to become a Warrior in a world of soft, flaccid minded and bodied males.

This is the closest you can get to having Johnny Pain as your trainer for twelve weeks without shelling out serious money to make that happen. Each day’s workout and “homework” is laid out clearly for you so that you simply have to worry about nutting up and getting the work done.

If you’ve done GSLP and are looking for the next step, here it is. If you are a trainer looking for a snapshot of how JP tailors training for different populations with different desires, this series is for you. If you just want an awesome, mentally and physically challenging change of pace, look no further.

A few years ago a very close friend of mine found himself on the receiving end of a blindside punch that put him out on his feet and caused him to fall to the ground, breaking his jaw on the blacktop. His phone call en route to the hospital woke me from a rare early night’s sleep. His words were slow and difficult to follow, his usual tone absent, replaced with one that was a mixture of pain and anger. These are the calls that I had become a little too familiar with receiving.

Earlier in the evening he was at a punk rock show at a famous Philadelphia venue. A well known, established figure in the Philadelphia underworld, and somewhat of a mentor to me at almost twenty years my senior, he moved about in many of the cities rougher circles with little care (For our purposes here I will refer to him as “Steve”). He had earned the respect of many of the biggest names from the other side of the fence over his long “career” of being a stand-up guy. This night was no different. He had showed up to enjoy the show, met with handshakes and smiles from many whom most would cross the street to avoid. He had no reason to believe that he would later become the target of an act of violence.

His “downfall” that evening was little more than a misunderstanding. A few members of the crowd had once worked for him years ago. Despite having been in his employ, they were not more than acquaintances of his. Also in attendance were a group of individuals who made up a significant faction of the circle that I ran with at the time (many of whom are still close personal friends of mine). A fight broke out in which some of his past employees and some of my friends became involved, during which time he acted as a diplomatic figure to quell the situation. Unsatisfied with the outcome, a few of his former employees continued pursuing the situation and ended up being hurt rather severely.

As was customary in these situations, word got out quickly that there had been trouble, and before anyone knew it the reinforcements had arrived. Several of my friends piled out of a few vehicles, now gunning for those who had instigated the fight inside. Another fight ensued with the security personnel from the venue at this point, which spilled out into the streets.

Once the smoke had cleared, my friend stood calmly outside regulating the aftermath, and informing those who were of importance of the events that had taken place. One of my friends who had arrived at the scene after the initial conflict misinterpreted another person’s account of what had happened, mistakenly believing that Steve had been involved in the initial conflict on the side of his former employees. Seeing him standing there, he approached rapidly and struck with one of his infamous knockout blows to the side of Steve’s head, putting him to sleep instantly and causing the fall that shattered his jaw.

In addition to Steve’s call, I received three more within ten minutes time, all from other friends who had been involved in the ordeal. My friend that did the damage was immediately apologetic to me, given that he had later discovered that he had received bad information, and also because of my close relationship with Steve. He actually liked and respected Steve, and only struck him because he believed that he had attacked one of his brothers in the events of the night. To make matters worse, Steve had recently put up the lion’s share of a one hundred thousand dollar bail bond for one of our good friends who was caught up on attempted murder charges. My friend had screwed the pooch badly on this one, and he knew it.

Now, understand that Steve is one of my best friends. He’s been there for me at my lowest, and has counseled me both when I needed it and didn’t need/want it. Also understand that my friend who injured him was a “brother” of mine, a member of an organization to which I belonged, part of which came with the “law” that your brothers were always right in their actions, you always backed them, and above all, you never, ever told on them.

Steve knew damn well that I knew who did it within minutes of the events taking place. To this day he does not know who hit him that night. What’s more interesting however, is that he knows that despite our friendship, I won’t ever tell him who it was due to the vows that I took with my brothers.

Many would ask why I wouldn’t just tell him, especially now, years later. The answer is simple. I am not a rat. In my world a rat is the most despicable thing that one can be. More importantly, Steve knows this too. He accepts that what happened to him is something that comes with the territory. He is a soldier and knows that things like this happen to soldiers at times. He wouldn’t dream of even asking me to rat on my friend. As a matter of fact, he’d probably be very mad at me if I did.

The title of this entry is “Ethics”. The above story is intended to shed some light on ethics as they pertain to the modernvillain man. While some may not agree with what is written, I do. My silence in this matter represents a portion of the code of ethics that I personally adhere to. Steve’s actions demonstrate his similar structured beliefs, as do the violent actions of Steve’s assailant.

Right or wrong in the eyes of others, a man has a code of ethics that he lives by. He is immovable in his positions on things that he believes strongly in, and is respected by those to whom morality and ethics are not simple vocabulary words. He knows who he is and what he is. He lives by, and is willing to die by his beliefs.

If you enjoy the Villain A to Z series, then you will definitely love the new site modernvillain.com launching January 1, 2013. Shortly after the debut of the site, I will be releasing my book: “Proper Villain: A Manifesto for the Modern Male” which is essentially the how-to guide to living life as a man’s man in accordance with time honored tradition, and unwritten law to which I have been exposed throughout my life. Stay tuned for more information and “leaks” as the release date for the site and book grow nearer. -JP

I was blessed by having two very strong and influential grandfathers. I speak about and am inspired by my paternal grandfather or “Pop Pop” as I called him quite often, but I don’t speak or write about my mother’s dad as frequent. He passed from cancer when I was six years old. He was an Army Ranger in World War Two, and survived the attack on Pearl Harbor. He was an early American black belt in Judo, and instructed troops while he served. At the end of his career in the military he became a police officer here in Pennsylvania. Like my Pop Pop on my dad’s side, he lived a life that was far from boring and raised a large family.

One story in particular that I can remember being told as a young boy entailed him working undercover on a long-term police operation. When it came time for the bust, it was he, a woman linked to the case, and the target of the investigation alone in a room. The man was threatening the woman with a knife upon discovering that my Pop Pop was an undercover officer, to which my Pop Pop answered by drawing and firing a Colt .25 automatic pistol that he had stashed in a pocket. Instead of hearing a loud report however, he heard a frightening click, the sound of the gun failing to fire. The man who was at the other end of the gun mistook the misfire for him “cocking” the gun, despite the lack of an external hammer on the pstol, and surrendered saying:

“Don’t shoot me, please.”

My Pop Pop breathed a sigh of relief at the sight of his surrender, as he was half a second away from lunging at the man to engage him with his hands (in all reality the man was  fortunate that he did not make that move).

After that incident, my Pop Pop swore off of semi-automatic handguns, and opted to carry revolvers exclusively due to their inherent reliability.

My dad’s father favored the wheelgun as well for the same reason. I can remember him taunting my uncle about his choice in firearms at a young age, saying things like:

“When that sissy pistol jams up on you, you better have something besides your dick in your other hand”. (He had a delicate way with words like that)

Their passion for revolvers was passed on to me I suppose, as I still have a soft spot for a big, heavy stainless steel wheelgun in my hand.

The lesson here is not about selecting firearms, but rather the concept of dependability.

The modernvillain man personifies the characteristic of dependability.  

If he says that he is going to do something, he keeps his word.

If a friend is in trouble, he will be there no matter the situation.

Others never need worry about being able to depend on a real man. His actions are those of an individual who has a tremendous amount of self-respect, honor, and discipline. He acts not for the praise or respect of others, but out of the knowledge that not keeping his word, or being there for those in need would decrease his value internally. He is honest with himself and has therefore has earned the respect and admiration of others who know deep down that they aren’t as much of a man as he.

He is the revolver in a world of cheap, Lorcin Saturday night specials.

If you enjoy the Villain A to Z series, then you will definitely love the new site modernvillain.com launching January 1, 2013. Shortly after the debut of the site, I will be releasing my book: “Proper Villain: A Manifesto for the Modern Male” which is essentially the how-to guide to living life as a man’s man in accordance with time honored tradition, and unwritten law to which I have been exposed throughout my life. Stay tuned for more information and “leaks” as the release date for the site and book grow nearer. -JP

There’s a lot going on here at StrengthVillain as we prepare to transition to the new site ModernVillain.com within the next few weeks. I decided to take this opportunity to share with the readers what exactly we’re up to here at Villain International.

ModernVillain.com

The single biggest upcoming move is the transition to ModernVillain.com. The new site will feature a ton of new content on a variety of topics, pertaining to all things “man”. I will continue to post plenty of quality information on strength training and related topics, but will also be putting up much more lifestyle oriented content as well. Topics will range from training, to women, to style, to entrepreneurship, and beyond. The strengthvillain forum will be migrating to the new site, and will feature new forums and areas for discussion. The site will also feature a weekly episode of “JPTV” my new video show that will get into all sorts of topics, and will always entertain. I am very excited about what we have in store for you with the new site. Look for it to release by January 1.

New Book Releases

As I’m sure you’re aware, I recently released “Ripped to Shreds”, the third installment in the twelve weeks at Greyskull series. I will be releasing “Gladiator: Stage Two” the highly anticipated sequel to the first in the series this upcoming week. After that title, there will be a yet to be titled book released before Christmas which will be the fat loss equivalent of my book “SWOLE: The Greyskull Growth Principles”. The twelve week series has gotten great feedback, as it was created as a means to take a peak into more diverse and specific examples of programming Greyskull style. Each title follows a “trainee” through twelve weeks of programming. With a custom program for that duration costing a minimum of $169, my current consultation fee, the $27.99 price tag on the books in this series has been regarded as a tremendous value. Recently, I’ve received some comments about these titles not being as dense with text and information as some of my other titles. I’d like to clarify that they are not intended to be heavy reference books (like GSLP or SWOLE) but rather, straightforward titles demonstrating a specific program.

The upcoming diet book is more along the lines of what those seeking more on the academic front, as well as more of my observations and writing style, are more than likely looking for. Look for this one by late December.

There are also plans for a SWOLE Cookbook, as well as future installments of the twelve week series. The book that I am most excited for however, will release in the first quarter of 2103. It is titled “Proper Villain: A Manifesto for the Modern Male” and will be exactly what the name implies, a how to guide on being a man’s man in this day and age. This “rule book” will feature an exciting forward from a good friend of mine, and will be the rawest work that I have ever written. It is a complete dissection of the state of the modern male, and my thoughts on what is needed in order to bring manhood back to our time in a big way. This book has been inspired by many people throughout my life, and will be an interesting title for any man to read.

Greyskull Chapters

With the continued success and sales of “The Greyskull LP: Second Edition” there has been an influx in interest presented to me to certify others in my methods, and enable gyms to operate with my blessing under the Greyskull flag. I’ve examined the idea for some time now, and am at a point where I am discussing opening Greyskull “Chapters” in other areas with the right people. The first chapters will be announced in early 2013. If you are interested in learning more about potentially starting a chapter and what is involved, shoot me an email at john@villainintl.com.

Villain Apparel

After a short hiatus due to back end issues, we will be relaunching and reopening the Villain Apparel line. There are several new designs that will be released within the next few weeks. Prior fulfillment issues and obstacles will no longer be in place, and the entire process of ordering and receiving Villain merchandise will be much smoother. Those that have gotten a peak at some of the new stuff have been blown away by the professionalism in design and presentation. Basically, I’ve stepped it up quote a few notches, and will be presenting Villain as a hyper-legitimate clothing line on par with what you find in quality stores. Look for more announcements regarding the new line soon.

Well those are the main things in the works on this end. Stay tuned for more updates as we get closer to launching the new site. Posting will resume on a more regular basis on SV here before then, but will switch to a much more regular schedule after ModernVillain goes live.

Thank you, and I wish you all a Happy Thanksgiving.

-JP

This is the third installment in the “12 Weeks at Greyskull” series of eBooks which will follow a hypothetical trainee through twelve grueling weeks of programming designed to elicit a specific result.

“Ripped to Shreds” provides a detailed approach to stripping the fat in a day by day format.

This book is a must for anyone looking to increase their dramatically improve their body composition by reducing unwanted body fat while continuing to develop strength and muscle.

This is the closest you can get to having Johnny Pain as your trainer for twelve weeks without shelling out serious money to make that happen. Each day’s workout and “homework” is laid out clearly for you so that you simply have to worry about nutting up and getting the work done.

If you’ve done GSLP and are looking for the next step, here it is. If you are a trainer looking for a snapshot of how JP tailors training for different populations with different desires, this series is for you. If you just want an awesome, mentally and physically challenging change of pace, look no further.

“Ripped to Shreds” delivers the goods, and is a tremendous value at it’s low price. Click on the image to visit the store and pick up this exciting new title.

This is the second installment in the “12 Weeks at Greyskull” series of eBooks which follow a hypothetical trainee through twelve grueling weeks of programming designed to elicit a specific result.

This is the first look at the “Powerbuilding” methods that so many have asked about. This book will guide you through twelve weeks of programming designed to add serious muscle mass to your frame.

Learn how JP builds muscle by moving heavy weights, in big money movements (both commercial gym and garage gym friendly), in specific rep ranges designed to elicit maximal growth. Build brute strength, and watch yourself develop an imposing, balanced physique as the weeks go by.

This is the closest you can get to having Johnny Pain as your trainer for twelve weeks without shelling out serious money to make that happen. Each day’s workout is laid out clearly for you so that you simply have to worry about nutting up and getting the work done.

If you’ve done GSLP and are looking for the next step, here it is. If you are a trainer looking for a snapshot of how JP tailors training for different populations with different desires, this series is for you. If you just want an awesome, mentally and physically challenging change of pace, look no further.

“MASTODON: Part One” delivers the goods, and is a tremendous value at it’s low price. Click Here to purchase.

Here is the second half of our Ten Tips for Fall Mass Gain. If you missed part one, check it out here.

#6 Drink Plenty of Water

That’s right, if you’re going to drink a gallon of something, make it water. You’d be surprised how much of an effect being adequately hydrated has on your ability to perform and recover, read: grow. Don’t ask your body to do things for you without giving it its most basic need.

#7 Keep Conditioning Brief and Intense

Some will have you believe that you should be shirking all of your conditioning duties during a period of mass gain. I am not one of them. Short, intense conditioning sessions, ideally comprised of sprints, or dumbbell/ barbell complexes not only prevent you from becoming a fat fuck, but also aid in the mass gain process. The key here is to make the sessions short, and brutally intense. Ten minutes tops. Shoot for two sessions per week.

#8 Explosive Concentric/ Slow Eccentric on the Upper Body Lifts

Muscle is built as a result of micro trauma to the targeted muscles being repaired in your recovery periods. Increase the amount of “damage” you’re doing to your muscle by deliberately slowing the negative portion of the movement down. On the way up, blast off and try to put the bar through the ceiling. No need for specific counts on the movements; just make the bar move slower than it wants to coming down, and faster than hell on the way up. This tip alone will spur new growth in your upper body.

#9 Soft Lockout on the Squat

This is one of my favorites. Make sure that you are at least “doubling up” your squat reps. Use a soft lockout, meaning that you are beginning your next rep as soon as you reach the top of the movement. Cluster as many reps together as possible, resting at lockout only when absolutely necessary to keep the muscles under tension as long as possible. Watch this one add thickness to your wheels in  just a few weeks, and when the legs grow it all grows.

Make sure that you’re getting plenty of quality sleep.

#10 Sleep

Make sure you’re getting it in as much as possible. This is when the magic happens. If you’re not getting a ton at night, take catnaps throughout the day when time permits. Being a notorious insomniac, this one had the most significant impact on my ability to grow during my most aggressive periods.

Put these ideas to work, and I promise that you will have a more productive, and rewarding mass gain experience this season.

Get SWOLE.

Johnny Pain is the man behind StrengthVillain.com as well as the East Coast’s notorious Greyskull Barbell Club and several other ventures. He is the author of several books on subjects pertaining to strength and conditioning. He can be found comically entertaining questions on his Q and A forum at StrengthVillain.com or can be reached for consultations, training seminars, or speaking engagements at john@villainintl.com.

Also, you can follow him on Twitter: @thejohnnypain

While the historical definition of chivalry refers to a more all-encompassing code of conduct, for our purposes we will be addressing specifically how a man should treat a woman.

The following timeless, “old fashioned” acts should be carried out by any real man, all the time. I don’t care how liberated and independent the woman may be; a man is still a man.

• A man always opens the car door for a woman, and closes it once she is in and secure. My wife has learned not to question me on this one after challenging its necessity one time in the rain. “My PopPop would beat my ass if he saw me let you open your own door” was my reply, which was understood (keep in mind, if alive he would be 81 years old, and yes, would still terrify me).
• A man always pays for everything (or at least always offers first).
• A man always pulls out a woman’s chair when sitting down in a public place. He waits until she is situated before seating himself.
• A man always carries the bags when shopping, or at least the majority of them. He should always have a hand free or easily freed up if called upon to strike down a fool.
• A man opens and holds the door for ANY woman when entering/leaving any public place. A real man does not rush ahead to do this only for hotties, he acts the same whether she’s eighteen or eighty (the hot ones won’t be impressed by your drooling over them anyway).
• A man pays women compliments when they are warranted. The thought of doing this to strange women may seem creepy to some, but if it does, you’ve got more work to do. A truly confident man never comes off as creepy to a female.
• A man will hold his woman’s hand in public and is not at all uncomfortable with other public displays of affection. If he’s chosen this woman as his own, he proudly demonstrates his commitment to her. The act of “escorting” or having her loop her arm in yours is not seen much these days, but is one of the baddest things you can do as a male. You’d be hard pressed to see my wife and I walking where she is not clutching me affectionately in this manner.
• A man protects a woman no matter the situation. He is proactive in squashing any disrespect of her regardless of the degree or situation. This past weekend while my wife danced for me with another girl at a small nightclub a young drunk guy approached and attempted to dance with the two of them. A quick “Hey” from my seat at the table attracted his attention, and a simple shake of my head was all that was required to get the message across. He approached me, shook my hand, and asked to buy me a drink, which I declined respectfully. A mature villain is not hot headed in nature, but calm, and assertive. He carries himself in a manner that speaks louder than words, and therefore has to utter few of them.

…but he still will not hesitate to put somebody on their head and “put the shoe to ‘em” as my PopPop would say should the situation warrant such a response.

This list is by no means a complete how-to, but this is a solid Cliff Notes version of how a man should treat a woman. Chime in if you like in the comments to add your own to this list.

Get with it if you’re not. The villain is chivalrous!

Johnny Pain is the man behind StrengthVillain.com as well as the East Coast’s notorious Greyskull Barbell Club and several other ventures. He is the author of several books on subjects pertaining to strength and conditioning. He can be found comically entertaining questions on his Q and A forum at StrengthVillain.com or can be reached for consultations, training seminars, or speaking engagements at john@villainintl.com.

Also, you can follow him on Twitter: @thejohnnypain

Fall is upon us. That means it’s time to put in the work and get huge. Here are a few tips that I have used very successfully with myself and others to make that happen.

#1 The Crock Pot

If you don’t have one of these marvelous contraptions, go out and buy one. They are well worth every penny invested. The crock pot is invaluable when it comes to making simple, protein packed, meat based meals with very little effort. Throw your meat of choice into the pot, set to low, before leaving the house in the morning, and then gorge on your flavorful bounty when you return.

During periods of aggressive mass gain I would cook a two pound chuck roast in my crock pot with a can of beef broth and a can of gravy, and lay waste to it throughout the day. Too easy. Use it for beef, chicken thighs, pork chops and much more.

The crock pot destroys the “I don’t have time” excuse when it comes to preparing food.

#2 Eat foods that are easy for you to get down, even when you aren’t all that hungry

Taking in large amounts of high quality foods can be taxing, particularly if you aren’t blessed with an already monstrous appetite. While opting for foods with a high caloric density is ideal when looking to grow, eating something is more important.

Shrimp, Tilapia, and yogurt are examples of foods that aren’t “traditional” mass gain foods, but are foods that I find very easy to take in, even when I’m not particularly hungry.

Use your shakes to beef up the caloric intake for the day if you’re going this route (see #4).

#3 Olive Oil

The OTHER oil that will help get you huge.

This stuff is money. Cook your food in it, and add it by the tablespoon to your shakes. One tablespoon of Olive Oil is roughly 120 calories. Drop two tablespoons in each of three shakes and you’re up almost 750 calories for the day over where you would be without it.

You won’t taste the stuff in your shake, it gets lost in there pretty easily, but the increase in calories over the course of the week from this bangin’ source will fill you out in a hurry.

I recommend GENCO Olive Oil, imported by the man on the right, Vito “about to gut Don Ciccio” Corleone.

#4 Fasted walks in the morning

Set your alarm and get up a bit earlier than usual to hit a brisk walk on an empty stomach. This one is counterintuitive to most looking to get huge, but will stimulate your appetite all day like nothing else short of Equipoise. I’ve challenged the non believers with this one for over two years now, and never had anyone report that they did not notice a change in appetite.

This guy has the added benefit of keeping you in some semblance of physical condition if you are taking the fast track to fat fuck route, and ditching all conditioning work/ cardio (a practice I highly recommend AGAINST when mass gaining).

#5 Beef patties

This one is so simple, but few will actually do it.

Grill up a bunch of quarter-pound beef patties, place them in plastic bags, and take them with you to school/work etc. They keep remarkably well without requiring any special refrigeration (within reason people, consume them same day. I’m not pretending to believe that cooked beef keeps indefinitely when not refrigerated) and are easy to down during breaks in the day. I always added a few pickle slices in the bag with mine to make them all that more enjoyable.

There’s five for you. Tune in next Monday for Part Two.

If you want to read more about how I make monsters out of men, check out my book “SWOLE: The Greyskull Growth Principles”. Many of these tips are covered in there, as well as the principles that I use when constructing a diet from the ground up for a client who is looking to add serious mass without becoming a fat mess in the process.

Johnny Pain is the man behind StrengthVillain.com as well as the East Coast’s notorious Greyskull Barbell Club and several other ventures. He is the author of several books on subjects pertaining to strength and conditioning. He can be found comically entertaining questions on his Q and A forum at StrengthVillain.com or can be reached for consultations, training seminars, or speaking engagements at john@villainintl.com.

Also, you can follow him on Twitter: @thejohnnypain