.

Inside The Grow Stronger Method You’ll Discover…

  • Why your current training program may be making you weaker by damaging your nervous system forever.
  • What the REAL king of all exercises is and why most people are doing it wrong.
  • How training for STRENGTH builds harder, more dense muscle tissue.
  • The best training parameters and diet to avoid the common “Puffy Muscle Syndrome” (PMS) that plagues most strength athletes.
  • The simplest diet to follow while cutting fat while gaining strength.
  • Why guys with the biggest muscles in the gym are often the weakest and why smaller, harder muscles may produce more POWER!
  • How to set up your training journal to track results, shatter your strength records and set PRs every single month.
  • The two best barbell movements for building full body strength and the only rep / set scheme you’ll ever need to follow.
  • How to GROW STRONGER without suffering from achy joints or chronic pain.
  • How to GROW STRONGER without sacrificing flexibility, mobility, agility or athleticism.
  • What “minimum effective dose” of heavy weight training is needed to get stronger while avoiding chronic muscular soreness.
  • The “magic number” of reps that you should NEVER exceed when trying to build maximal strength.
  • Why harnessing the “electricity” in your body is a more effective way to get stronger than just pumping iron.
  • How adding certain Crossfit workouts to your weekly routine can add more weight to your pressing and pulling strength.
  • What it means to have a “Strong Training Economy” that helps you grow stronger without spending more than 4 hours a week in the gym.
  • What two “gymnastics exercises” builds stronger, flatter abdominals than every single ab exercise ever.
  • Discover “Play Workouts” and how adding them to your weekly training routine can build cardiovascular conditioning and make your life more enjoyable.
  • The only two pieces of training equipment that you’ll ever need to become The Strongest Version Of Yourself.

What Others Have Discovered Through
Elliott Hulse Strongman / Strength Coach:

STILL NOT SURE? Click Here To See What Others Have To Say…

Your Questions Answered Here: (357 comments so far)

The comments are closed.


  1. Darko

    2 questios if possible:

    1. When you show that great exercise for the grip strenght on your YT clip, I would like to know is it good for the whole forearm, or do I need to do a balance exercise for the outer muscels of the forearm. It feels like my WHOLE forearm is about to explode, but I just want to be sure. I am asking this for the sake of wrist stability for punching .

    2. When I overeat during the late night drinking with my fellas (every month or so) i feel guilty and then i do my crazy late night exercises to burn calories. does it help or does it make things worse

    Thank you very much for your help, when I find the job I would like to buy your book

    admin Reply:
    July 14th, 2012 at 1:19 am

    Number 1. There are great exercises to develop the extension capacity of your forearms. Do a Google search for Jed Johnson, he’s got tons of great grip and forearm workouts that will continue to create strength and balance in your hands and wrists.

    Number 2. I’m pretty sure that your late-night exercises to burn calories after getting trashed really isn’t helping that much. Your best bet is to drink a gallon of water and get to bed. Your body needs to recover from all of the alcohol and lack of sleep. Extra exercise is is going to stress your body out even more. Recover from the partying, then get back on track.


  2. Chris

    Hey Elliot, I was wondering if there are any tips that you could give me for football, and lifting for it (Freshman at the moment). Im 14, and I am going as an offensive line. Right now I can max out at a 135 bench and I was wondering if there are some tricks or tips you have for building more muscle for it, such as workouts, and stretches etc.

    Thanks!

    -Chris

    admin Reply:
    July 14th, 2012 at 1:16 am

    Chris,

    You are probably doing all the right things, you’ll just need to be patient. Continue to train with your team do push-ups pull ups and the barbell lifts that they teach you at practice.

    In a few months you are probably going to hit a growth spurt, at that time the all of your numbers blow through the roof. Keep up the hard work and it will all pay off in the end. Good luck buddy.


  3. Austin

    i was wondering how you could become more explosive,( jumping higher, running faster) through bodyweight training?

    admin Reply:
    July 10th, 2012 at 12:58 am

    To jump higher and become more explosive you’ll need two things…

    1. Resistance

    2. Speed

    If you are unable to use weights I would would on high box jump variations and short (10 yard) sprint intervals.


  4. Ann

    Eat meat? Never! I am a vegan. Are you still able to give me dietary advice?

    admin Reply:
    July 10th, 2012 at 12:56 am

    In my experience most “vegans” are actually sugar and grain addicts who end up with yeast overgrowth and brittle bones.

    If you are a real “vegan” then you’ll know and understand how to balance meals in order to nourish yourself properly.

    A great book for you is Healing With Whole Foods by Paul Pitchford

    Ann Reply:
    July 10th, 2012 at 11:54 am

    Thanks for the book recommendation -- checked it on Amazon and it looks interesting -- although it’s concerned with Chinese medicine, which is something I’m not too sure about.
    No yeast overgrowth or brittle bones for me, even at 64, and I’ve been vegan 21 years!

    admin Reply:
    July 12th, 2012 at 2:36 am

    I am not too familiar with Chinese medicine either but the book offers great perspective and ideas about balancing meals. Good luck.


  5. Frank B

    What is your advise for us more seasoned lifters (I’m 40) that want to continue to see improvements in their training?
    As a general rule i’m stronger now than i was in any point of my life, but i do find shoulder and neck issues flaring up with more regularity.

    admin Reply:
    July 10th, 2012 at 12:54 am

    First, as for being an older lifter… you are still in your prime brother!

    I have several friends in their 50′s that still kick butt in strongman competitions. Keep on going!

    As far as neck and shoulder issues. The problem most likely stems from chronic Muscle Viruses. The imbalances in your neck will trickle into the shoulder and work its way do the kinetic chain.

    Here is a video I did a few weeks ago about correcting imbalances in the neck:


  6. Tom

    Hi EH-

    I’m stubborn and ignoring the “Master Trainer” at my local gym (biggest fitness club nationwide). I asked if he could show me the correct form on doing deadlifts. He told me at my age (47) why would i want to deadlift. That is besides my point, i can therefore i do.I have no injuries and just want to get stronger. Do you recommend doing deadlifts on leg day or back? I see the benefits of both.

    Thank you.

    Stay strong,
    Tom

    admin Reply:
    July 10th, 2012 at 12:50 am

    Good for you Tom.

    I recently read a story about a 77 year old man who walks into his gym everyday at 5pm, warms up and does a single dead lift at 500 lbs.

    When interviewed, he said that this was his “health lift” and that as long as he can pull that 500 lb barbell everyday that his health will remain!

    As far as WHEN to pull… I do one or the other. I feel that by squatting and DLing in the same week my nervous and muscular systems take TOO LONG to recover.

    This may not be the case for you. If not, then add dead lifts to your PULLING day and keep SQUATS on your legs day.

    KEEP LIFTING HEAVY :)


  7. Patrick

    Hey Elliot I was wondering how I should go about training for the next while because I cannot squat or deadliest due to a pain in my left hip. I know training just upper body all the time may not be a good idea.

    admin Reply:
    July 10th, 2012 at 12:46 am

    There are lower body alternatives that you might want to try also, perhaps they won’t bother your hip.

    Lunges, step ups, single leg squats, sled dragging, etc. give that a try.


  8. Nikos Forozis

    Hello Elliott

    Every time I am trying to gain weight it will mainly end up in my belly. Is there a way of fixing that?

    I went through many-many diets and I think that Carb cycling definitely works. Your opinion?

    Grateful for your videos. I learn a lot.
    Nikos Nottingham

    admin Reply:
    July 10th, 2012 at 12:45 am

    It sounds like you are on to something with the Carb Cycling.

    I am very carb sensitive also… so if I over do it I “spill over” easily.

    By cycling, you’ll keep your muscle glycogen high but not so high that it turns to fat.


  9. Keil

    Yo Elliot,

    I’ve just taken a week off from training with switching from first shift to second shift. Im ready to start training again but lacking motivation, reason being is I can not see purpose. I know you always talk about having a purpose for training. In the past I was enlisted in the Marine Corps so I was always training for fitness and combat tests. Now being out of the Marine Corps Im lacking purpose, I’m signed up for the Tough Mudder in Oct and plan to start training for that but I have this feeling that its too far away, but maybe not. Just want to see what kind of motivational tools you use when your in between your “purpose” or is that a good time to take off from training. Your insight is invaluable, I have a lot of your books and real excited for this book to be released. Thanks for your time.

    admin Reply:
    July 10th, 2012 at 12:43 am

    I’m with you buddy… if I’m not training for an event of some sort, my training intensity takes a dive.

    Try different strength sports like strongman, power lifting, Olympic lifting or bodybuilding.

    There should be organizations for all of these in your city. Look it up and sign on for a competition.

    This is what I do. I am always looking forward to training for what’s next. I’ve dropped always trying to win, and now just do it because I love it. (but I still want to win :)


  10. Hamza Javed

    Hi Elliot I’m 16years old and I’m losing my hair. I don’t what the cause is so I’ll describe to you my lifestyle and I hope you might be able to tell me the cause. I lift weights high intensity 5-6 days a week. I have two baby brothers who I have to look after alone frequently. I am 6ft 1, 80kg weight. My uncles are all balding on my mothers side but my father’s aside is perfectly fine. I would really appreciate it if you could answer this question as this has been happening for nearly three years now and I have nowhere else to turn to. Thank you!

    admin Reply:
    July 10th, 2012 at 12:40 am

    The only thing you might be able to do is curse your mothers genetics! :)

    It sounds like balding is in the blueprint for ya buddy. I’ve heard that there are lots of options for guys like you though, do some research.

    Good luck bro!


  11. Taylor Fakas

    Yo Elliott!
    I am 18 and getting my personal training cert. you have always been an inspiration to me and the knowledge/ experience you share always resonates with me.. So I have been dying to ask you, what do you think about blood type and how it effects diet and exercise?
    I have been doing alot of research and want to implement blood type based plans to my clients, whatyya think!?

    admin Reply:
    July 10th, 2012 at 12:38 am

    Taylor,

    Honestly I have no clue. I’ve never taken the time to study this, although it sounds interesting.

    Like I always say… dabble with everything, earn some experience, then take what is useful and reject the rest.

    Also, don’t become to attached to your ideas. If something that you “like” holds no water when tested, get over it and let it go.

    Good luck buddy!


  12. Big J

    Yo Elliott

    I love to rep out weight(mainly on bench) and do pushups till failure, also do squats, and pull ups as many as I can get. Well the question is many people have told me that repping out weight is very bad to do, but they won’t tell me why. So is it bad on your body to rep out weights like that?

    admin Reply:
    July 10th, 2012 at 12:35 am

    I don’t think it is bad to do.

    Its all about what your goals are. For example, I created The Grow Stronger Method because I didnt want to be sore all the time any more, I didn’t want to gain too much bulk BUT I want to continue getting stronger in my lifts. — THIS is the exact opposite of what you are doing… but it’s not better.

    The way you are training is GREAT for becoming sore and building sarcoplasmic hypertrophy.

    My rule is this… if it is working for you, then keep doing it. Everyone is an arm chair expert, but very few have any idea why they hold the opinions they do.

    Your personal experience BEATS all of their “advice”.


  13. John Doe

    I did not have success with the premature ejaculation technique. are there others? why didnt it work?

    admin Reply:
    July 10th, 2012 at 12:32 am

    LOL. It’s all about your energy! If you’re uptight, have short energy bursts followed by crashes, get bored easily and generally “blow your load” in other things… you’re gonna perform the same way in bed.

    Work on breathing deeper and slower. Become more grounded in your daily activities by slowing down and being more aware. This will translate into your sexual performance.

    Although this blog is not about sex… sex is a strong indicator as to the type of energy you’ll have when in the gym as well as in life.


  14. aBE

    For Diet, Cutting carbs, excpecially Grains is Key. But on low carb diets, alot of people including myself, get into a bad mood and into depression. I have Low Energy, agitated, and depressed on that kind of diet.

    Question is how does one solve the low energy and depression issue when trying to loose fat through a reduced carb diet.

    admin Reply:
    July 10th, 2012 at 12:29 am

    ABE,

    You may be what is called a “slow oxidizer” metabolic type. This means that you may need to eat more carbs than other people in order to perform (and lose fat) at your best. The only way to see how many grams of carbs youll need to support your performance without “spilling over” and gaining too much fat, is to test.

    Try adding 1/2 large sweet potato to your first 2 meals for the day… and adjust from there.


  15. Carl

    Hi Elliott,
    I am a track and field athlete specializing within the 400 metres, 800 metres and long jump. However, I powerlift as well. When I say powerlift I mean lift for functional strength within big compound exercises such as the big three in powerlifting, however, I am not the traditional powerlifter that focuses on just the squat, deadlift and bench, working on heavy doubles and singles etc. (I try to do a 5x5 variation). Since I am a keen runner I try to lift for a couple of days and then move into circuit training (muscle endurance) and then into speed work (running) and finally just running (long intervals etc.). My goals are to become stronger within my lifting, as in being able to bench and squat 300 -- 400 pounds (not concerned about muscle and body size), while still improving with my 400 and 800 times (400 down to 50 seconds, currently at 53). I know that those distances are relatively short but I am still concerned that lifting heavy will make my muscles grow and slow me down and that my running will prevent me from lifting heavy. My question for you is, do the two (running and powerlifting) marry, can I be successful in running and lifting or do I have to sacrifice one or the other (not an option :) )? Any information or advice is vary much appreciated.
    Thank you.

    admin Reply:
    July 10th, 2012 at 12:24 am

    WOW! I hate to sounds cheesy but you just described the EXACT reason why I created the Grow Stronger Method.

    The point here is to increase strength and power without adding too much (or any) mass.

    The way I lay out this is method is perfect for you.

    Basically… LOW VOLUME strength training in order to minimize time under tension; HIGH INTENSITY in order to develop greater contractile capacity; LONG REST INTERVALS in order to allow full recovery of the nervous system for each set.

    This will keep you fresh for your sprint training AND bulk-free in order to maintain good relative strength.

    One last tip… look into reading some of Charlie Francis’s work. He is an Olympic sprint coach who specializes in strength training for sprinters. Good luck.


  16. Bradley Yarbrough

    Hi Elliot I have a question about chin-up and pull-up progression. If I am GAINING weight (muscle of course) on a weekly to monthly basis, do I need to increase reps constantly, or does my heavier body weight count for progressive overload? Of course I do try to increase my reps, but my main question is should I be happy if I’m doing the same amount of reps I did 3 months ago but I’m also 15 pounds heavier?

    Thanks,

    Brad

    admin Reply:
    July 10th, 2012 at 12:19 am

    You’re 100% correct. If you can do just as many chin ups now as when you were 15 pounds lighter… then your relative strength has gone up!


  17. Jeremy

    Hey Elliot!

    Thanks so much for taking the time to answer these questions. When I front squat I have difficulty maintaining thoracic extension and can only do about 2/3 of what I back squat. Is this normal or should I work up to being able to front and back squat equally heavy? Which exercises do you like for improving thoracic extension?

    Thanks bud!

    admin Reply:
    July 9th, 2012 at 11:21 pm

    If you can front squat what you back squat… I’d like to do an interview with you!! lol

    2/3 is just about right. I like the Front Squat better because it is more difficult. It forces the area of the body that most people are weak in, to get stronger. And that is like you mentioned, THORACIC EXTENSION.

    Here is a video I just put on my channel on how to Front Squat. The sounds is a little off, but you can get the gist of it here.

    Here is another one I made a few years ago.

    Tyler Reply:
    July 10th, 2012 at 6:23 pm

    Hey Elliot,
    I was actually going to ask what the deal is with my back squat because I have front squat 335 and back squat 365 (about 90% of my back squat) and the front squat was definitely much deeper than the back squat.

    I feel like I get in a much more comfortable “groove” with the front squat and feel like I can just push harder. When I get heavy on front squats I feel like it’s my upper back and stability (being pulled forward) limiting me, not leg strength. This makes me think I should be able to back squat a lot more, but I haven’t been able to push the weight up.

    Also I don’t know if this is relevant but I deadlifted 505 the other day for the first time. Stoked! Thoughts or tips?

    admin Reply:
    July 12th, 2012 at 2:57 am

    All I will say is that it sounds like you and I are built very similarly.

    One thing that I know limits my ability to back squats as much as I front squat, relatively, is the axial loading… The weight just crushes me. Because we have great core strength we have the ability to manage weights with the center of gravity in front of the Base of support.


  18. Tommy Richardson

    Question for the older lifter ;I am 75 and lift 3 to 5 times a week. Have competed in powerlifting for last 10 yrs. I find very little information for my needs. What program should I be using to maintain my strength.? How much cardo ?Nutrition and supplements ? Flexibility ? My competition has been in Bench and curl. Any help would be appreciated. Thanks, Tommy

    admin Reply:
    July 9th, 2012 at 8:42 pm

    Hi Tommy,

    75 and still killing it!!

    Honestly, if you have been lifting as long as you have been and are getting great results… then you might not need anymore information. Just keep doing what works.

    With the internet the amount of information flowing about makes us believe that we may be missing something. When in reality, what most people are missing is not more information… it’s more EXPERIENCE. And you’ve got a decades worth under your belt.

    Keep up the great work, you’re in inspiration to all of us “young bucks” :)


  19. Roge

    Elliot,
    In your Truth about building strength videos you mentioned “anabolic energizers” as a way to stimulate the parasympathetic nervous system. I know these videos were a while ago, and you may have even made new videos about this but could you give me some examples of these anabolic energizers? I am very interested in learning about these.

    admin Reply:
    July 9th, 2012 at 8:31 pm

    Anabolic Energizers are exercises that I teach my clients to use in order to balance the autonomic nervous system. These exercises stimulate the parasympatheic branch of the ANS which help relax the body and create an anabolic hormonal response.

    They are very similar to Chi Gung exercises practiced in the Chinese martial arts.

    Here is an example:

    I have a product with more over on my hulsestrength.com website.


  20. Steven

    Hey Elliot. You have inspired me for two years to pursue my goal of becoming the strongest version of myself and for that I thank you. Im a high school pwerlifter at 165 lbs and my goals are to become as strong as possible at this weight. My squat needs major improvement along with my bench that has plateaued at 225 for two seasons now. I eat healthy and lift twice a day, along with light running. I alternate lower body days and upper body days while taking weekends off. Upper body work outs include bench, incline, tricep extensions and pulldowns, shoulder shrugs and lateral/front raises, lat pulls, an ab workout, and curls. Lower body include Deadlifts, squats, leg curls, calf raises, and leg press. Am i missing anything crucial to having strength gains?

    admin Reply:
    July 9th, 2012 at 8:39 pm

    Hey Steven,

    It sounds like your doing some awesome stuff.

    BUT… if you are a power lifter you may be spending too much time on “accessory” exercises. What I mean is that your time would be better spend training your BIG 3 with more intensity and even trowing in some speed / plyometric work.

    STRENGTH is a function of the nervous system. As such you’ll want to focus more on contractile tension and speed as opposed to muscular hypertrophy.

    Keep up the great work kid!


  21. Colm Mannion

    Elliott
    I do both bodybuilding and powerlifting, and i have an issue with both. When bodybuilding, and doing my arms, while working out i do feel the pump but i never feel DOMS the next day, nor do i see any gains. I noticed this two months ago but I know it has been going on for longer. Nothing i do seems to burn out my arms completely, I’ve tried forced negatives and drop sets, and i find its mainly with my bicep rather then tricep.
    As for powerlifting, a few years ago i broke my knuckle playing rugby, and it never seemed to cause me pain but last week while deadlifting and i gripped the bar and pulled up i felt a pain in the knuckle i broke, and i can tell its related to when i broke it. If you can help me with any of these it’d be great.
    love from your fans in Ireland

    admin Reply:
    July 9th, 2012 at 8:36 pm

    Colm,

    With regards to your biceps hypertrophy. Try increasing the time under tension of your exercises by slowing the TEMPO down.

    Also, DOMS is usually a poor indicator of training effectiveness. Try measuring your muscles in order to see if it is actually growing.

    With your injury… sometimes there is not much we can do. Put some ice on it after you train if it is sore, but youre just gonna have to suck it up ;)


  22. Benjamin Human

    Yo Elliott,

    First of all, you are an inspiration inside and outside the gym. So thank you.

    I am a rugby player and therefore need to have a strong upper body. I find that my arms, shoulders, and back are very strong relative to my teammates. However, my chest is weak compared to them, which translates into a poor bench press 1RM (165 pounds). Any ideas/suggestions?

    Cheers
    Ben

    admin Reply:
    July 12th, 2012 at 1:33 am

    Benjamin, that is a great name, I named my son Benjamin… Son of my right hand!

    I think having a strong chest sports like rugby and football may be overrated most of the power that you will need to dominate your opponents will come from your triceps, your back, and your legs. With really strong triceps and shoulders you have the ability to fight off attackers or defend yourself effectively.

    Don’t get too caught up in how much your bench pressing if you can kick asked on the field.


  23. Stephen

    What differences are there between this new program and your gridiron domination and hybrid muscle routines?

    admin Reply:
    July 10th, 2012 at 2:32 pm

    This programs only purpose is to build strength By increasing the efficiency of your nervous system.

    To do this we train only with high intensities and keep the volume very low. As a results you will not build very much muscle on this program.

    Gridiron domination is a football training program. In that program we are trying to help athletes build strength increase muscle and develop better sports performance.

    Lean hybrid muscle is mainly a muscle building program. If you’re looking to build strength then lean hybrid muscle is not your best bet. But it is great for building lean muscle.


  24. foluwa

    oh and how difficult would you say body re composition is (i want to lose fat while i get stronger, not necessarily more muscular, just stronger) … how would you go about it without doing any sort of carb cycling or low carb diet? Im thinking 4 days a week of powerlifting, 2 days of hill sprints/hiit, one day of 1-1.5 hour leisure walk and a calorie cycling diet keeping my protein at 1g per pound of bodyweight.

    I would really appreciate your input/suggestions. Thanks you.

    P.s You are a legend

    admin Reply:
    July 12th, 2012 at 1:30 am

    What I personally do to keep my body fat low while building strength is… I used intermittent fasting and I follow my workouts finishers. This seems to be the bare minimum needed in order to keep my body fat relatively even.

    With fasting you can keep your carbohydrates at a moderate level which will be an ordinance with all of the sprinting that you are doing. The renegades diet is a good resource for different types of fasting, you might want to try it.


  25. Tom Corcoran

    hey elliot, whats the best way you know of to relieve ension in the neck and shoulders?

    admin Reply:
    July 10th, 2012 at 2:16 am

    Tom,

    It depends on the root of the tension. If it is due to faulty recruitment patterns and bad postural habits, then you’ll want to spend some time stretching / foam rolling and reintegrating proper mechanics though out the day and in training.

    If it is due to stress, as it usually is, then using some of my bioenergetic exercises for discharging tension may be very helpful. Try the exercise that I teach you at the end of this video: