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online coaching

How Dave’s Success Story Can Be Yours

Great News!

It’s not every day I get the feeling of accomplishment after working on a long-term project, then unveiling it to you. Well, today I do.

It’s time to pull back the curtain and tell you that I’ve reinvented my approach to online coaching to get you the best training results possible.

I was going to wait another month before announcing the big release. But I’ve received so much email in the last few weeks from people stuck in a training rut that I accelerated the process.

Revamp your training and nutrition with the  most personal, customized training program around.

Now, you’ll get:

  • your very own training app on your smartphone
  • customized coaching documents covering training, nutrition, and supplementation
  • a personalized video library 

How much do I believe in this? So much that I’m stepping back from in-person training to open up additional online training spots for people just like you.

And I’m celebrating the move by offering a free bonus month. Woah, I’m getting really excited here.

It all started with an email that really hit home. It came from a former client named Tyler. Tyler’s a 28-year-old landman in the oil industry here in Denver.

Tyler’s problem? His workouts suck, and he hates the thought of going to the gym. Things are getting so bad, he’s skipping two to three days at a time. And his diet is falling off.

Basically, he’s too stressed out from job and family responsibilities to train consistently. He needs someone else to design and make decisions for his training, rather than continue to bite off more than he can chew.

It’s a problem I’ve seen it dozens of times over the past few weeks. The solution is always the same: coaching.


Tyler’s issue is putting a sound plan together and sticking to it long enough to make huge strides. Does this sound like you?

Take my client Dave J., a commercial real estate manager from Connecticut. He is a busy guy with a family. That makes finding time to train difficult. He was looking to shred some body fat, be healthier for his family, and kick ass playing pick-up basketball.

Here’s Dave’s Success Story in Pictures: He’s Killin’ It!

Dave Progress Pictures
When we first talked, Dave had the “I’ve tried it all” feeling. And I get it. It’s tough to do “all the right things,” yet not make progress. This is when you should truly seek out coaching to take the next step.

On August 20th, 2015 Dave was 250 lbs, about 28% body fat and a lean body mass of 185 lbs. Less than eight weeks later, Dave checked in at 240 lbs, 20% body fat, and a lean body mass of 192 lbs.

That means, Dave lost 17 lbs of body fat while actually gaining seven pounds of muscle.

How did Dave lose 17 lbs of fat and gain seven lbs of muscle?

Dave’s a really smart dude who understands training and diet. Problem is, he was doing too much. He was program hopping without any accountability or consistency.

He tried to change too many things too quickly and never made progress.

Dave’s a perfect example that not everyone needs a coach, but everyone can benefit from having one. So can you.


Of course, Dave is just one example of my superstar clients that have made incredible transformations.

Here’s Jenna who lost 135 lbs in a year. Crazy!


Now, I want to help you make the incredible transformation I’ve helped others make.

Beyond taking on new clients, I’m also offering an incredible incentive: a huge discount…that ends up giving you ONE MONTH FREE when you sign up for five months of training. So, six months for the price of five.

There are a limited number of spots for the most motivated applicants. I must be honest. I don’t take everyone. Just the clients who apply quickly and genuinely want change.

Which is why you need to apply today if you want to get in the best shape of your life.


Why the application process? It’s simple. I give you my all and want to make sure my energy and commitment to you is reciprocated.

Why hire me?

Accountability. Hiring me keeps you accountable for your diet and training.  Investing in getting stronger, leaner, and more athletic body pushes you to give your best effort. Motivation improves. So do results.

Expertise: I’ve helped hundreds of clients, ranging from elite level athletes to busy businessmen and women with no time to train. I leverage my expert knowledge to customize your training and diet for rapid results.

Customized Training and Guidance: No programs are cookie cutter. I hand craft custom programs for you each month. My success is based on your success. I am professionally, personally, and emotionally invested in helping you build your dream body.

Cost Effective Training. Most in-person training sessions run $90-130 an hour for some crappy, weekend certified trainer. Online training is vastly more cost effective.  You get to work with me, a well respected, experienced, expert coach and fitness writer.

Constant Support: Through Weekly Skype calls, in app chat and messaging, I’m with you every step of the way on the custom program I create just for you.

If you’re ready to take your training to the next level, I’ll be be here for you  with total individualization and attention.  

Six months from right NOW, if you don’t join the Bach Performance online training, will you have your dream body?

Will you be spinning your wheels with yo-yo diets and programs?

Or will you experience the best results of your life?

The choice is yours.


Simply follow the link, fill out the application, and if we’re a match, you’ll have a brand new, customized program by next week.

That’s all for today. I need to go write some client programs before I hop on a weekly Skype call with Dave.

Let’s Get Crankin’.

How to do Pull-ups: A Surefire Progression to Pull-up Proficiency Part 2

I hope you enjoyed Part 1 of the pull-up progression on Monday. Click the link before continuing, or this will happen.

He'll visit you if you skip ahead.
He’ll visit you if you skip ahead. Photo credit:frabz.com

Seriously. Okay I’m kidding that was excessive, but skipping ahead of baseline movements is bad news.  Go read part 1 of your sure-fire pull-up progression here.

This post will be my last for the week and into next week since I’m currently Florida, attending a masquerade party–which also triggered. I have no idea what I’m doing, but I’m assuming that wearing a speedo, cowboy boots, and a mask won’t work. That said I get free drinks and food for a few days while working on my sunburn. Nevertheless, it’s time for business.

You’ve practiced your inverted row variations and blasted a few with your feet elevated –good job! Now, things get tricky. Pull-ups require a vertical pull, much more difficult than horizontal. The strength built up rowing your bodyweight will help, but further planning is needed before pull-ups.

Negative Band-Assisted Pull-Up: Using a band will lessen the load on the most difficult portion of the pull-up—the bottom. Use a high tension band, stepping into it from a box. With your chin above the bar lower your body, brace the core, squeeze the glutes, and lower until the arms are fully extended. Step  back to the box and repeat for two or three reps. The body is stronger during the eccentric portion exercises, so this engrains the range of motion and strength development in the pull-up.

[Use a band rather than a standing, assisted pull-up machine when possible. If you’ve reached this point you’re strong enough to control your body with a band-assist.]


women band assisted pull-up
Photo Credit: Band Assisted Pull-Up

Band-Assisted Pull-Ups: After gaining eccentric strength and control it’s time to perform the eccentric and concentric portions of the pull-up. Stand on the band with core braced and glutes squeezed, driving the elbows down until the chin passes the bar. Lower yourself under control and repeat for reps. Re-set between reps if needed, working with 3-8 reps per set.

Negative Pull-Ups: I program negative pull-ups with band assisted pull-ups for rapid improvements. Negative pull-ups through the entire ROM without use of any band-assistance is a great strength building exercise. Jump up to the bar OR step from a box with your chin above the bar. Keep reps slow as the arms extend, aiming for 4-5 seconds per rep for 3-5 reps per set. 

Pull-Up grip progression: Congrats! You’re ready to tackle Pull-ups, but it’s not that simple. Certain grips and hand positions are easier than others. First, use a shoulder width neutral grip (thumbs pointing back). You’ll be stronger in both a neutral and supinated (palms facing you) grip before moving to a true pull-up. Begin with these variations before a pronated (overhand grip) pull-up.

 Pull-Up Progression Programming

Pull-ups are no easy task—when 0-3 reps are your max then every chin-up is near maximal effort. This is extremely taxing on the central nervous system. Spread your practice throughout the week so theres plenty of time for recovery and avoid failure.

Each training session should include a variation of this progression, building strength and muscle to improve your chin-ups.
Since pull-ups are your primary goal start your sessions with a challenging variation; remember, pull-ups are a near maximal exercise, use plenty of rest between sets.

  • Pull-ups are the priority, plan them first in your training session.
  • Train between one and six reps per set, picking a total rep goal of 15-25 total reps in the workout. However you break up your sets is up to you.
  • Use rest pauses if you approach technical failure. Rest 10-15 seconds between reps to complete your sets.
  • Rest 60-120 seconds between sets. Remember, if you can’t do a chin-up nearly every rep is maximum effort.
  • Avoid failure. Avoid failure. Avoid failure.
  • Have a well-rounded exercise program focused on building total-body strength. Deadlifts, squats, presses, and lunges will strengthen your entire body.

Sample Program

Weeks 1-2: Focus on part 1 variations, 45 degree rows, inverted rows, and feet elevated inverted rows. Pick one variation each day and work up to 4-6×6-10 reps.

Week 3: Begin training negative band-assisted pull-ups for sets up to six reps per set. Pick the most difficult horizontal row you can perform and aim for 20-25 reps in your workout.

Week 4-5: Your eccentric strength and control has improved, so it’s time to pick things u with band assisted pull-ups.  Aim for sets up to six using a large band. Break sets up as needed until you hit your total rep goal. Pick the most difficult horizontal row you can perform and aim for 20-25 reps in your workout.

Week 6-8: Ditch the band, it’s time for un-assisted negative pull-ups. Control reps and take between 4-5 seconds on each rep. Use rest-pause technique as needed, aiming for 15-20 total negatives. Pick the most difficult horizontal row you can perform and aim for 20-25 reps in your workout.

Week 7-10: Get your mind right, it’s pull-up time! The time it takes you to master your first pull-up is specific. Different limb-lever lengths, body fat % and distribution, training experience, and gender will all play a factor. Use neutral grip or chin-up grip variations first before progressing to pull-ups.

How To Do Pull-Ups

This program is by no-means a cure-all. Schedule and training experience are highly variable, so do what fits your schedule. Its best to progress slowly if needed and be consistently successful. However, should you be feeling strong after a few negatives then jump ahead and give pull-ups a shot. Pull-ups are no easy task, doing them successfully shows great strength, determination, discipline. Armed with these suggestions you’ll be well on your way to pull-up prowess.

It’s Time to Build the Body You Want With the Time You Have

It’s not time for another cookie cutter magazine workout.
It’s time for a customized approach to maximize your results and improve your life, not consume it. Fitness will become a lifestyle. You’ll take control of your life and build your best body. But my words only go so far.

The bottom line is…

My Clients Get Great Results.

Will you join them? Learn more here. 



How to Do Pull-Ups: A Sure-Fire Progression for Pull-up Proficiency Part 1

Pull-ups are my favorite upper-body exercises. I’ve been bumpin’ out pull-ups since I wore Nike wind pants and Pokémon cards were cool. I’m no longer slingin’ Pokémon cards on the playground but pull-ups and wind pants remain–they’re just too comfy.

Nothing builds relative upper body strength and carves your back, biceps, and forearms like pull-ups. Plus, they’re great for developing stable shoulders and are a fantastic indicator of overall fitness—If you’re able to knock out 8-12 pull-ups you’re clearly in damn good shape.

With the rise and media attention Crossfit games pull-ups have become commonplace in training programs, with everyone from young athletes to your 55-year-old aunt looking to master their first pull-up. Swinging your way up to the bar for a “kipping pull-up” is a skill, but it’s not a pull-up. I’m here to guide your journey to the strict, chest to the bar pull-ups. In the last few weeks Bach Performance online training clients and readers have been asking for help in mastering pull-ups. Whether you’re new to lifting, losing weight, or just want to finally master the pull-up then this is for you.

[This isn’t a Crossfit slam article, quite the contrary. I’m happy they have people touching barbells and looking to do “pull-up like exercises”]
Progress your way to Pull-ups

Make no mistake—Pull-ups are difficult. Seeing it on TV and wishing won’t make it happen. Mastering pull-ups takes dedication, patience, higher training frequency, and a well-designed progression. I’ve got the progression, but doing the work is on you.

45-degree inverted row: A suspension trainer like the TRX works best, but a barbell secured in a power rack works too. Position your body at 45 degrees—halfway between standing tall and being parallel with the ground. Keep the core braced, and glutes squeezed. Pull through the elbows, keep the head neutral, and control the negative (eccentric) of the lift.

Parallel inverted row: Parallel inverted rows utilize more bodyweight because the body is parallel to the ground. A good starting point is setting the barbell at hip height with enough room to fully extend the arms without lying on the ground. Brace the core and squeeze the glutes. Pull through the elbows, keep the head neutral, and control the negative of the lift.

Feet elevated inverted row: Elevating the feet further increases the difficulty of the lift. Use a stable surface like a bench or chair, never an unstable surface like a stability ball. Although feet elevated rows are a horizontal pull they will build tons of strength in the forearms, biceps, and back, preparing the body for vertical pulling. These are a fantastic alternative to bent-over rows and dumbbell rows

Wrap Up

Besides improving you awesomeness 10,000% these variations get the ball rolling and prepare you for pulling bodyweight pull-ups. For some of you these may be too easy, but sit tight and stay tuned for Friday. I’ll be dropping a program to guide your path to the pull-up promise land (say that 5 times fast, seriously).


P.S. Grab part two of the progression here.

How to do Pull-ups: A Surefire Progression to Pull-up Proficiency Part 2


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