Sam Krapf
@sam_gzstrength
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X's Favorite Starting Strength Coach. Owner of Ground Zero Strength, ID. Online Coaching for guys who are stuck trying to get strong. Get Coaching and more👇
Joined February 2020
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🚨 How I can Help You Fix Your Training 🚨
Is your training stuck? Struggling with pain, slow progress, or just unsure of what to do next?
Lifts haven't moved up in months or years?
You’re not alone.
I’ve been there an many of my clients have been there too, and I’m here
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0
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A middle aged married man just told me:
"Wait 10 years until you have a wife and kids and a house and are miserable"
I told him "DO NOT put that energy on me. That will never be my attitude toward life"
He was shocked I didn't just agree with him like most guys my age do
283
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10K
1000% this dude is thinking "when is this chick going get done hip thrusting 95lbs on the deadlift platform I need to do my training?"
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Us mortals cannot fathom this 502lb clean and press by Serge Redding.
What a mountain of an individual.
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Classic rusty dumbbells are heavier than rubber dumbbells of equal weight and it's not even close
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In fact, anyone who ever says stuff like this
I immediately disregard their opinion on everything else forever
Low life shit.
If you are so miserable, fucking do something about it.
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Wife delivered our baby boy this morning like a champ.
Both healthy and doing well.
Ecstatic. Dad mode activated 🙏
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Building a strength training gym was pipe-dream 4-5 months ago.
I opened today.
Say hello to Ground Zero Strength - Twin Falls, Idaho.
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I just wanted to remind everyone that you can get 1lb of quality ground beef for the same price as a sugar bomb Starbucks coffee
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Pretty cool how squats, deadlifts, bench, press, rows, chin-ups for 5 years straight will improve your physique
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The ability to deadlift 3 plates should lower your health insurance costs.
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One time I had a client that came in to train after a divorce
Busted his ass for months making serious progress
400+ deadlift, benching 315
Out of the blue he cancels
Next day his Facebook profile update post says "in relationship" new chick
Haven't seen him since
Down bad
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While you are in the gym doing 45 minutes of foam rolling and warming up bitching about not having time to go to the gym
Some guy walks in.
- Squats empty bar to warm up
- Works up to 3-5 hard sets
- 1-3 accessories
Leaves in 45 minutes
He's strong.
You're always "injured"
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@diamondmolar
1000% this dude is like "when is this broad going get done hip thrusting on the deadlift platform, I'm trying to deadlift"
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You don't need a 6-pack
You don't need huge arms
You don't need to be 8% BF
You don't need an 800lb Deadlift
Just don't be weak.
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How many of you have successfully and consistently trained in your own home/garage gym for more than 2-3 years?
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Most of you people do not know the power this concoction has in helping you hammer your protein goals.
One 32oz Tub contains 500 calories and 85g protein and can be had for about $5
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Too many dudes out tryin to be bodybuilders, powerlifters, MMA, endurance athletes, all at once
trying to build strength and muscle but want to be 10% body fat
There's freak athletes out there that pull it off
But you are Bill from accounting
One step at a time my man
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Squat
Deadlift
Bench
OH Press
Row
Chin-up
Go get good at those.
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What gym newbs think they need
vs
What they actually need.
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Deadlifts are overrated the risk to reward ratio is too high
You'll blow your back out if you keep doing them
Stick to light cardio and focus on flexibility
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Just saw an overweight guy out running.
Shirt soaked
Clearly busting his ass
Came to a stop on a sidewalk corner.
Looked wobbly. Bent Over. Hands on knees. Sat there awhile.
He stood straight up, pounded his chest and yelled "come on"
And kept running
Determination.
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Freshman year of high school a couple of buddy’s and I were seeing if we could rep the 45lb bar 100 times.
A football coach walked by and said “Congrats now you are really tired and aren’t any stronger”
I think about this a lot.
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Squat 3 x 5
Press 3 x 5
Deadlift 1 x 5
Them: "that's it ?!?!?"
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Giving my fiancé and myself heart disease to start off the new year.
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If you are a female in a busy gym
And you're doing dumb shit like hip thrusts on deadlift platforms or lunges in squat racks
Expect there to be males hanging around waiting for you to get out of the way so they can train using equip as intended
They ain't "creeping", sweetie
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What people think they need
Vs.
What they actually need.
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84 year old Big Rex working on his deadlifts.
Learning to lift in his 9th decade to stay independent!
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I had a guy come in to the gym today saying he squatted 980lbs his freshman year of high school
Classic skinny legs and beer belly
I'm still baffled at the ignorance like shit at least say something realistic
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Second part?
"Why is she talking to herself?"
"She's even answering herself, I'd better get out of here"
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I have a masters degree and I have yet to meet one person who gives a shit.
Keep that one in mind.
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Couple kids came into the gym last night
Slugged 2-3 scoops of C4 each
Hoodies off exposed bro tanks
Did a giant bench press pyramid up until their upper bodies gave up
Went to cable/DB room ripped curls and triceps
And left
Ahh young gym bros make the world go round
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Squats and deadlifts improve happiness
Source?
Don't need one
Just look around at everyone on here who squats and deadlifts.
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THE DEADLIFT THREAD
The deadlift trains everything.
So. Should. You.
So you should deadlift. ⬇️
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A 405lbs deadlift is attainable by every able bodied man with a little dedication.
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"Squats and deadlifts are too stressful on the body"
Stress. Stress on the body.
That's the fucking point.
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How to crush someone's spirit:
When they are excited telling you about an accomplishment immediately one-up them
"I just hit a 225lb bench!!"
"Cool I just did 315 for 5"
Not cool.
Celebrate with them man
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@diamondmolar
Second part he's thinking:
"Why is she talking to herself?"
"She's even answering herself, I'd better get out of here"
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Just created a free deadlift tutorial for you to go from ground zero to hero with your deadlifts.
Hit the like button and I'll send it over to you in the DM's 👌
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18 yo with a 487lb clean and jerk.
It doesn't get much more strong and powerful than this.
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Deadlift bench marks:
135 - your grandma could lift it with a few months training
225 - your wife's max after few months training
315 - stronger than 99%
405 - stronger than 99% of gym bros
500 - strongish. golf claps at local meet
600 - really strong
700+ - stronk/elite
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Dudes on Twitter are out here with a 45 minute 5K and a 245 Squat thinking that a spoon full of Baking Soda at night is going to solve all of their health problems
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12 Eggs = $2.00
882 Cals
60g Fat
5g Carbs
75g Protein
1lb 80/20 Beef = $5
1152 Cals
90g Fat
0g Carbs
75g Protein
Use that information how you wish.
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Squat
Deadlift
Bench
OH-Press
Row
Chin-Ups
Dips
Lunge
All you need to turn yourself into an absolute unit in 5-10 years.
Don't waste your time.
Do things that are actually effective.
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Imagine you have the typical 55 year old contractor come in for a consult wanting to get in shape
He drinks, eats gas station food, works long hours, busy AF
And you young bro tell him:
- walk 10k steps
- drink water
- get sunlight
- journal
He's gonna laugh in your face
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Do you even understand the powe within this image?
Optimum Gold Standard = Finest Protein Powder ever created.
Fairlife Chocolate = finest milk elixer ever created.
Blend them together and chug for an automatic 10lbs of muscle overnight.
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Independence is being 85 years old and able to load your own American Made Iron so you can keep getting stronger 💪
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61-year old Connie deadlifts 135 for 5.
She started training in December.
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Deadlift bench marks:
135 - your grandma might lift it with a few months training
225 - your wife's max after few months training
315 - stronger than 99%
405 - stronger than 99% of gym bros
500 - strongish. golf claps at local meet
600 - really strong
700+ - stronk/elite
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Freshman year of high school a couple of buddy’s and I were seeing if we could rep the 45lb bar 100 times.
A football coach walked by and said “Congrats now you are really tired and aren’t any stronger”
I think about this a lot.
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This stuff has been, and always will be, the best whey protein powder on the market.
I always fall back on it.
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How to crush someone's spirit:
When they are excited telling you about an accomplishment immediately one-up them
"I just hit a 225lb bench!!"
"Cool I just did 315 for 5"
Not cool.
Celebrate with them man
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THE DEADLIFT [THREAD]
The deadlift trains everything.
So. Should. You.
So you should deadlift. ⬇️
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Men will eat another big bowl of Monster Mash for the 69th time in a row and think "Hell Yeah"
Ground Beef
Rice
Peppers
Beef Broth/Bone Broth
Down the hatch. Can run through a wall 10 minutes later it digests so well
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Freshman year of high school a couple of buddy’s and I were seeing if we could rep the 45lb bar 100 times.
A football coach walked by and said “Congrats now you are really tired and aren’t any stronger”
I think about this a lot.
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29
426
Bench press is bad for the shoulders
Deadlifts risk to reward is too high
Squats are bad for the knees and sheer your spine
Chin ups hurt your elbows
Run to much and you'll wither away
Remember you are fragile. Protect yourself
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225 bench
315 squat
405 deadlift
Most people in strength circles don't consider these "strong"
These numbers for the average dude who trains just mean "not weak"
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Less than 1% of people who have ever uttered the words "I'm going to the gym at 4:30am" have ever stuck with it for longer than 3 months
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If someone says:
"You're gunna be crippled when you are older from heavy lifting"
Immediately disregard their opinion.
On anything.
Forever.
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Deadlift bench marks:
135 - your grandma could lift it with a few months training
225 - your wife's max after few months training
315 - stronger than 99%
405 - stronger than 99% of gym bros
500 - strongish. golf claps at local meet
600 - really strong
700+ - stronk/elite
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410
Just had his 85th birthday.
It's never too late.
One of the biggest fitness misconceptions:
⚠️ Thinking it's too late to start ⚠️
You believe you've missed the boat on building muscle or burning fat.
The truth?
Your body is capable of remarkable transformations at any age.
Start now.
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I've got a 110lb high school senior girl in my gym happily hook gripping her deadlifts
Meanwhile grown men want to use gloves because the bar "hurts"
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Watched a 71 year old man deadlift 400lb today
What's stopping you from deadlifting 315 anon?
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65 year old man turns around to me before his National Record 3rd attempt squat and says
"Can you help me? When they say 'bar is loaded' I need you to slap me as hard as you fucking can 3 times on my back and if I miss it's YOUR FAULT"
He crushed the lift, by the way
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A big reason why people don't like squats and deadlifts and will make up all sorts of reasons to avoid them:
They are hard.
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Us mere mortals cannot fathom this 478kg/1053lb World Record Squat by Jesus Olivares at Sheffield 2024 today.
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When you find something you love more than deadlfits you should put a ring on it.
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371
While you were in the gym doing 69 different lifts to isolate your muscles for 2 hours
Some guy walked in.
Did 3-5 heavy sets of squats
Did 3-5 heavy sets of deadlifts.
Did 3-5 sets of chin-ups.
And left.
He’s strong. You aren’t.
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Every man should know his way around 3 things
1) Grills
2) Barbells
3) Firearms
What would you add?
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Take 100 people from a Walmart
1 of them can do a pull-up
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Imagine spending 30 minutes warming up for squats when you could just walk into the gym and start squatting the empty bar for reps and slowly add weight up to your working sets
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Deadlift Awareness Tweet.
Make your deadlift feel short.
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Local radio station wrote an article on my gym:
It was funny to see the Facebook responses to the post.
"$50 a month for just free weights?"
"Doubt it will make it since it's more expensive than other gyms"
Weeding out the exact type of people I don't want in my gym.
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Saw this on Instagram.
Sweet set up.
All you need is a barbell, plates, and Home Depot.
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While you were in the gym doing 69 different lifts to isolate your muscles for 2 hours
Some guy walked in.
Did 3-5 heavy sets of squats
Did 3-5 heavy sets of deadlifts.
Did 3-5 sets of chin-ups.
And left.
He’s strong. You aren’t.
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Squats, deadlifts, bench and press are the best strength builders in existence.
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I am addicted to deadlifts, coffee, and getting people stronger.
What are your dangerous addictions?
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Us mere mortals cannot fathom this 1000lb x 2 squat by Kirk Karwoski in 1995
"I wanna hold it! I wanna hold it!"
Electric.
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"Please for the love of your body and your loved ones who need you to be healthy.
Do. Your. Deadlifts.
Like 86 year old Rex.
Please for the love of your body and your loved ones who need you to be healthy
Stop. Dead. Lifting. As. Exercise.
It’s a competitive move not general exercise
Are you also trying to do work on the vault or iron cross on the rings?
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An untrained 65 year old man walks into my facility a year ago.
Today he pulls 315 for reps.
New person.
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High school bros left this in the gym after bench and arm day
You love to see it
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Once you can do about 20 pushups in a row push-ups are no longer strength training for you.
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A tiny fraction of people actually exercise
Most people don't even know a person who regularly exercises and if they do it's the weird uncle they all make fun of at family gatherings
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