The NEW Website/Blog is up and Running!

Hey Everyone,

I will no longer be posting here. My new website/blog is up and running. You can access it here : http://www.ChaseKarnes.com.

So be sure to change your feeds, favorites, etc. to the new link!

There is still a lot of things I plan to add, etc. so it's still a work in progress.

See you there!

Like REESE'S?

I am a big fan of REESE'S peanut butter cups. Something about mixing chocolate and peanut butter is great! So with Reese's in mind I have came up with this shake to combine the great chocolate and peanut butter taste. The best part this shake gives you a high dose of protein and some healthy fats.

Give it a try and then let me know what you think in the comments down below!

"Building a Monster Set of Legs" Article

This post is going to be short and sweet.

If you want, check out my article titled "Building a Monster Set of Legs” on WannaBeBig.com.

Metabolic Monday

Have you ever tried a barbell complex?

If you have you understand they are intense. If you haven’t you need to give one a try. The one in the video above is one of my favorites. I use it personally for my own conditioning/fat loss and also use it with many clients. I have used it with clients for wrestling conditioning, Jiu-Jitsu conditioning, powerlifting conditioning and fat loss. It seems to always do the job. It is a lot more fun (in a sick way) than traditional cardio and doesn’t take that long at all.

It is a killer complex and I highly recommend you give it a try. Perform it after a training session for a great finisher or on a day by itself. I also suggest you start light, such as an empty bar.

Once you give it a try give me some feedback on what you think below!

Also, post your favorite barbell complex below!

Lunch Break Training

The video above is a little footage from todays training session. If you want to see the journal from the whole session click here.

On a side note, I got an invited to compete in a strongman competition next Saturday in Memphis, TN. It is apparently at a CrossFit gym that is having a grand opening. As of now I plan on going and it should be a good time!

Basic Shoulder Warm Up

If you are looking for a simple, effective shoulder warm up I have found the one above to work great. Use it after your normal warm up routine. I always use this warm up after my dynamic warm up/foam rolling. I have bench pressed 360 pounds (raw), log pressed 300, push pressed 285 and my shoulders have remained healthy and feel great. Use very light weight and perform 1 x 10 reps on each movement in a controlled fashion. By the end your shoulders will be good to go and ready for some heavy pressing, etc.

To re-cap:
A1. DB lateral raises x 10
A2. DB front raises x 10
A3. Scaption x 10
A4. DB shrugs x 10
A5. Face pulls x 10

Go through without resting between each movement. Use light weight. I use a 5 lb DB for the raises/scaption, 30 lb DBs on shrugs and 30 for face pulls.


Give it a try and let me know what you think!

I'm Behind!

Speaking of Vacation – Cancun ’05! Me with a shaved head, front and center!

Lately I have been slacking in the blog post department. I apologize for that. I have been very busy. Besides training my regular clients 40+ hours a week, training myself, and spending time with my wife I have a lot of other stuff going on. Currently I am working on a up coming presentation I will be presenting for staff at a local chiropractic office, I am working on a newly formatted blog, I am reading/watching Assess and Correct, Teaching The Olympic Lifts DVD, Think and Grow Rich (for the second time), Joe Defranco’s “Built Like a Badass” , and I am studying for my CSCS. I also have 6 new books here on my desk I want to start reading once I get some of the other stuff done. I also have a couple cool projects in the works. On top of this I am making plans for the seminars/clinics/summits I plan to attend this year, all the NAS Strongman competitions I plan to compete in, Oh and the 4 weddings in the month of June I have to attend (Looks like June is booked!). Also have to fit a vacation in (thinking Jamaica again!)

On the same note, everything is going great! I love keeping busy and working on things. And I plan on getting back to at least 2 quality blog post a week (and some random YouTube videos, etc. for some filler when I’m running behind). So don’t stop checking in! Leave me some comments below if there is anything you want blogged about in the near future! What do YOU want?

Deadlift FAIL

Fitness Blogging 101 From MR

Last week Mike Robertson wrote a great blog post on fitness blogging. Honestly it could benefit bloggers of any kind. He covered seemingly everything that could be covered on this topic. If you have any interest in blogging and haven’t read it yet, it is a must. Check it out by clicking below:

"I get e-mails on a weekly basis asking me about ways to break into the fitness writing industry. It's a little amusing to say the least - I absolutely loathed English throughout high school, and if you would've told me that I would be paid at any point in my life for my writing, I probably would've laughed in your face..."

Client Recognition & Appreciation

First of all I am blessed to be surrounded by so many motivated and hard working clients. They always come in ready to train hard as they know what to expect. Their great results are the product of all their hard work. I decided to post up this blog to recognize some of the great achievements my clients have had recently. If I didn’t include you in this post it doesn’t mean you aren’t kicking ass. It just means I didn’t include you. I still like you though. If I included everyone this post would turn into a “look how many clients I have post” instead of the intended purpose of recognizing some of their latest achievements.

Body Re-composition Clients

Suzette Frick

Suzette has made some tremendous progress in a very short time. Suzette has been training with me a while with some great results. But about 13 weeks ago she said she wanted to get serious. I had recommend Tom Venuto’s book, “The Body Fat Solution” to her a month or so before and let me tell you it got her motivated.

Over the next 12 weeks she went from 175 pounds to 146 pounds. She lost 29 pounds in 12 weeks. Her hips dropped from 44 inches to 38 inches. Her waist went from 35 inches to 31 inches.

Jonathan Light

Jonathan began training with me around the end of May last year. His original goal was fat loss and some muscle and strength gains. During this time Jonathan has lost 34 pounds dropping from 212 to 178 (while putting on a substantial amount of muscle). Sometime during late July he approached me about a new long term goal of competing in a powerlifting meet. Just last week Jonthan hit a PR on his squat, bench and deadlift. He is definitely heading in the right direction.

Performance Clients

Chase Caldwell

Chase was named offensive MVP on his team, along with first team all region and first team all district. He ended the season with 17 goals and 12 assist.

Chase is now preparing for track season in which he placed 4th in the 400 meter at State last year as a sophomore. Only getting beat by 3 seniors. Look forward to a update after he wins state this year.

Jason Straub

Jason Straub is another outstanding soccer player. He finished this season with 17 goals and 6 assist. He was also named first team all region and first team all district.

Jared Sigler

Jared and his fellow teammates won state this year in football. Jared is a great athlete playing not only football, but soccer and running track.

Steven Wooten

Steven came to me last year during the off season for football. He made leaps and bounds in not only strength and power but also body composition. He and his fellow teammates and head coach also attended an athlete nutrition seminar I put on last year during their off season. I would like to congratulate Steven and his team for their 2nd place finish at State, in which they lost in double overtime.

Strength Clients

Kelly Atnip

Kelly has been a client of mine for over 3 years now. She has always worked hard and had built up a great base of strength. So when she approached me this last year about raw powerlifting it was a no-brainer. I just wanted to congratulate Kelly on a outstanding year of progress and her 3 new PRs in the last month. Squat 190 x 3, Bench 120 x 1, Deadlift 200 x 4.

Dr. Mark Atnip

Mark began training with me last July. First I would like to thank him for hanging in there with me while we worked on straightening him out so he could begin to squat and deadlift. He had some mobility issues that we have finally resolved in the past month. Thanks for the patience.

He has also recently hit a bench PR of 290 pounds (up from 245 in July).

Todd Duff

Todd has made some tremendous strength and muscle gains since he began training a little under 2 years ago. He is getting pretty jacked, no lie.

Todd hit a squat PR last month and I am expecting some big things this year.

And he has mentioned an interest in the V-Diet a few times…

Laura Duff

Laura’s #1 goal on her intake form 2 years ago was.

1. Continue running 30 miles a week.

Funny thing is Laura hardly ever runs now.

What she does do is hold powerlifting state records though SPF and SLP. Some of my high school athletes are embarrassed seeing her numbers on the board compared to theirs. Laura has a tremendous work ethic and is really goal oriented.


So there you have it. Some recognition for some of my clients hard work. I would like to thank all the clients over the years who have put their faith in me and trusted me with their bodies. I work with great people everyday and appreciate having them as clients more than words can express. I feel like I never have to go to work. As someone once said, “When you love your job, you never work a day in your life.”

This couldn’t be truer.