Strength Coach Erik McKay opened NO BULL Strength & Performance in 2010 knowing that most people do not strength train consistently for one or more of these reasons:



Fear of Injury

Available time

Lack of results with previous programs


At NO BULL Strength and Performance, you are coached through every minute of every workout. Whether you are lifting one-on-one or taking classes, you will get a full workout in only 30-minutes. The workouts are short yet intense, but made for any motivated individual regardless of their current fitness level.

The intention is to provide clients with challenging workouts that allow them to reach their personal fitness goals safely and with less time spent training than they may have imagined.


NO BULL Strength and Performance is not simply a workout studio or a gym. NO BULL is a commitment, a lifestyle, an attitude…a place of change, hard work and FUN. When you Commit to NO BULL in your LIFE, Erik commits to help provide EXACTLY that…from improved strength, nutrition, and mindset he cuts away the gimmicks and fads to bring you strictly NO BULL!!


Coach McKay knows a great strength training program is vital to everyone’s health and fitness goals. It is the missing ingredient for most active people. Getting results from strength training requires these 3 things:

 Lifting weights consistently, 2+ times/week.

 Training hard, activating as much muscle as you can each session.

 Protect and Develop

TAKU's NOTE: Join us for podcast episode #44 as we speak with Coach Erik McKay about such topics as the benefits of Head and Neck training, Mindset training, exercise and brain function, the benefits of resistance training, and more.…

Listeners questions


Every week we get bombarded by questions from all over the world. Below is an example of just a few of the questions we get asked on a regular basis.


Q: Will taking a ballet class improve my footwork for boxing?

A: Taking dance classes (no matter what kind) will not make a difference in how well you box. Your time would be much better spent working on boxing specific footwork. shadow boxing, sparring etc.

To be helpful in improving sports performance, movement patterns need to be specific. Boxing has a specific kind of movement. There are no degrees of specificity. Either something is specific or it is not. Specific means explicit, particular, or definite not sort of or similar to.

Choosing dissimilar activities in hopes that they may improve performance in a totally different sport, is a mistake many coaches and athletes make. The only real possible benefits to taking ballet class are:

1. You may become a better dancer (in this case a better ballet dancer)

2. You may gain a placebo effect feeling that as you notice improvement in one area (dance) you will feel it must be having a positive carry over to another area (boxing).

3. You may find that you actually prefer wearing tights and leaping through the air more than getting punched in the face.

So in closing, unless you have a burning desire to become good / better at ballet, concentrate on boxing.


Q: Can strength training improve an athlete’s quickness?

A: Quickness is a product of many factors, including but not limited to:
(1) the amount of muscle on the body
(2) the amount of body fat
(3) the lean muscle mass to total body weight ratio
(4) skill level of the individual in question
(5) bodily proportions
(6) motivation.

One of the easiest ways to accelerate the development of quickness is to increase your lean muscle mass (up to a point) and or increase your body’s ability to produce maximal force. Increasing lean muscle mass will favorably change your ratio of muscle mass to total body weight. Once you have reached an optimal weight (the most lean muscle mass you can gain without slowing down) you should then focus on improving Mass-Specific- Force. The most effective way to accomplish these goals is through goal appropriate strength training combined with a well balanced diet. See my S.P.I.C.E. article for more helpful information.


TAKU’s NOTE: Listen in to this weeks podcast episode #43 as we answer more questions from some of our many listeners around the country and around the world.



Dr. Ken Leistner was simply known to many as “Dr. Ken.” He was a chiropractor (that’s where the “doctor” thing comes into play), and he was also a renowned expert in strength training, athleticism, and gym ownership.

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Known for his intense training sessions, Dr. Ken supervised the training of athletes at every skill level, including high school, collegiate, professional, and Olympic record-holders. He served as a consultant to several university athletic programs and NFL coaching staffs in the areas of rehabilitation and strength enhancement.


Long before strength training was widely accepted or practiced in the athletic community Doc utilized what knowledge and equipment were available. He enhanced both with experimentation and iron working skills in order to compete as a collegiate athlete and power-lifter. In the late 1960s he installed one of the first comprehensive strength training programs on Long Island while coaching high school football and track and field.


He and his wife Kathy, a weight-trained Big Ten Conference multi-sport athlete, champion power-lifter and bodybuilder, and Taekwando Black Belt holder, founded the Iron Island Gym and operated it from 1992 through 1998. It became the premiere training site for serious, hardcore competitive, and recreational trainees. In the early 1970s he served the equipment industry in positions ranging from welder to prototype consultant for a number of major companies.

Dr Ken’s Legendary Newsletter

Dr Ken’s Legendary Newsletter

Training isn’t all Dr. Ken did. With well with over 1,100 published articles to his credit, in such publications as; Milo, Hard Gainer, The Steel Tip, Power-lifting USA and IronMan, and even a few text book contributions, and a couple of power-lifting federation rule-book revisions.

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“We all train for our own reasons and if enjoyment is one of them and using equipment that is different, more challenging, fascinating, and inspiring to you makes each rep a bit ‘better’ then that’s what you should be using.”
- Dr. Ken

“It is not a call to lay down our arms. In fact, knowing that my potential for strength and muscular improvement is reduced with age, each workout reminds me that I have to in fact train harder than before, train harder than I think is possible, train with an intensity that perhaps I had been unable to summon previously. It's also a reminder, that while doing that, there is a real need to train smarter... while I'm trying to train harder.”
- Dr. Ken

TAKU’s NOTE: I was lucky enough to speak with Dr Ken a few times, and he was kind enough to allow me to share some of his writing here on our BLOG.

insights on Proper Strength Training


In this weeks podcast episode#42 we are thrilled to have as our guest, Big Jim Flanagan.


With over 40 years in the Strength, Health and Fitness business, Jim Flanagan has forgotten more about proper strength training than most of us will ever hope to learn. He was a student of the Legendary Strong Man Milo Steinborn.


Jim was the General Manager for Nautilus Sports/Medical Exercise Industries from 1973 - 1987. assisted in the Worldwide Sales & Marketing Department of Nautilus under direct supervision of Arthur Jones, Inventor & Founder of Nautilus.


From 1987– 2002 Jim was the General Manager & General Sales Manager for Arthur Jones' new company, MedX Corporation.

Jim Flanagan teaching proper strength training

Jim Flanagan teaching proper strength training

Currently Jim is President of Resistance Solutions, Inc. They specialize in strategic business consulting in the Rehabilitation & Exercise/Fitness Industry for both start-up & existing hospital-based or individual rehabilitation & exercise facilities worldwide. RSI distributes only the "gold standard" in Medical Exercise/Fitness Equipment featuring: MedX - The Leader in Spine Technology Testing, Rehabilitation and Exercise Equipment plus SCIFIT Cardio Rehabilitation & Fitness equipment and a variety of Flooring Solutions including Infinity Performance.


TAKU’s NOTE: Join us in episode #42 as Jim shares his four plus decades of strength training wisdom with us. If you pay attention you may learn a thing or two about proper exercise. You night even learn how to cook a great steak




In our April 1st episode (#41) we bring you THE BEST WORKOUT IN THE WORLD!!!

Well, I never thought I would ever say this but I have discovered the greatest workout ever created in the history of the world. That’s right, you will never need another workout program as long as you live. Read that last sentence again.


There is no sense beating around the bush, just read on and you will discover the “Holy Grail” of Weightlifting / Strength / Conditioning Training routines. This single program will deliver everything you could possibly want in one, complete program. Yes I mean it. This program will do it all: Strength, Power, Hypertrophy, Sports Performance…You’ll even look great naked!

So (drum roll please) Let’s get to it.

Mon – Sat A.M. Run 5 miles A.F.A.P. (As Fast As Possible). Your goal for this should be around 30 minutes or less. (I do it in 25 minutes)


Mon – Wed – Fri  P.M.


Inverted BOSU Stability Ball Bench press 5 x 6-10

Flat bench flyes 5 x 6-10

Incline bench press 6 x 6-10

Cable crossovers 6 x 10-12

Dips (body weight) 5 x failure

Dumbell pullovers 5 x 10-12. 



Wide-grip chins (to front) 6 x failure

T-bar rows 5 x 6-10

Standing BOSU pulley rows 6 x 6-10 (Progress to single arm)

One-arm dumbell rows 5 x 6-10

Straight-leg deadlifts 6 x 15



BOSU Goblet Squats 6 x 8-12 (Progress to single-leg BOSU Pistol Squats)

Leg press 6 x 8-12

Leg extensions 6 x 12-15

Leg curls 6 x 10-12

Barbell lunges 5 x 15



Standing calf raises 10 x 10

Seated calf raises 8 x 15

One-legged calf raises (holding dumbells) 6x12



Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wright roller machine - to failure

Abs: ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tue - Thu - Sat P.M.

Biceps: Barbell curls 6 x 6-10

Seated dumbell curls 6 x 6-10

Dumbell concentration curls 6 x 6-10 


Close-grip bench presses 6 x 6-10

Pushdowns 6 x 6-10 French press (barbell) 6 x 6-10

One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders: Seated barbell presses 6 x 6-10

Lateral raises (standing) 6 x 6-10

Rear-delt lateral raises 5 x 6-10

Cable lateral raises 5 x 10-12

Calves , Forearms & Abs: Same as Monday, Wednesday, Friday workout

As you can see, this is a six days a week plan. Too much? Can't handle it? I guess you are just not good enough yet. Come back when you are not such a pansy. I really do not need to say anything else. The plan speaks for itself. TAKU




In this week’s April 1st episode (#41) we let you in on our top-secret favorite supplement.

I’ve been keeping this to myself for years. It’e been the secret to both my success and the success of my clients. It’s why I have more happy clients than anyone else on the entire planet earth.

I didn’t want to share my secret…but finally after much serious thought, I’ve decided it’s time to let everyone in on the best kept secret in muscle & strength building.

People always ask professional trainers what supplements they recommend. Usually I just offer the basics, protein, fish-oil, maybe a good multi-vitamin. But now I am finally going to reveal the best supplement that no one has told you about.




Yep, that’s what I said… bull urine. How do you take it? You drink it of course. I recommend at least two liters per day if you are under 200 lbs, and three liters per day if you are over 200 lbs.


It has to be urine collected from free-range, grass-fed Belgian Blue bulls, and it needs to be harvested from their first relief of the day. Drink the first liter first thing in the morning on an empty stomach. As soon as you drink it, do one jumping jack, and then immediately sit down, close your eyes and breath deeply in and out for thirty seconds (inhale through the nose, and exhale through the mouth). Wait one hour, and then eat your normal breakfast.


After your workout of the day, follow the same procedure as the morning. This time wait just 30 minutes and then drink one pint of chocolate milk.

Follow this regimen cycling three weeks on, and one week off for 90 days. By the end of this time, most people will have gained a minimum of 10 lbs of lean muscle (some may gain as much as 25-30 lbs).

Well, there you have it. The best kept secret in the bodybuilding, strength training world. Who needs steroids when you can get Belgian Blue urine?


P.S. Oh yeah…What day is today?

A candid discussion with Eric Feigl

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This weeks podcast episode #40 features Eric Feigl

Eric runs a one-on-one Personal Training Business located in Cincinnati, OH. Eric works with individuals of all skill levels, however he specializes in working with business professionals who need help getting strong, moving better, and living a healthier lifestyle. He believes the basis of living a healthier lifestyle is to be as physically strong and mobile as possible. He helps people accomplish both of those goals by using evidence based resistance / strength training principles.


Eric is also the host of the Fitness Candor Podcast. Fitness Candor is a monthly podcast highlighting fitness, health, and nutrition industry professionals who make an impact in their field. Much like our own podcast Eric hosts interesting conversations with fitness professionals, exercise science professors, and researchers discussing the truth about exercise & nutrition.


Ellington Darden Bobdybulider and more…

Ellington Darden Bobdybulider and more…

ELLINGTON DARDEN, PhD, is an exercise researcher. He holds bachelor's, and master's degrees in physical education from Baylor University, and a doctorate in exercise science from Florida State University (1972) as well as two years of postdoctoral study in food and nutrition.

Athletes supervised by Dr Darden

Athletes supervised by Dr Darden

Darden was director of research for Nautilus Sports/Medical Industries for 17 years. There he helped develop and popularize the Nautilus exercise machines. Darden is the founder and chairman of Living Longer Stronger, a corporation devoted to science and education.


The secret to strength training success…

"Training secrets? There are NONE!" Arthur Jones often said.

"Just understand some simple rules concerning intensity, progression, and frequency — then, combine that with a few good exercises. That's all you need." Jones with his rules, exercises, and commanding personality produced outstanding results for almost every man he supervised.

Arthur Jones    (Standing) with    Casey Viator.

Arthur Jones (Standing) with Casey Viator.

Dr Darden was in truth one of the very first personal trainers. He has spent years studying and applying simple effective methods of strength training and nutrition which have consistently produced some of the most amazing transformations one could imagine.

One of the participants from his    KILLING FAT    project!

One of the participants from his KILLING FAT project!

TAKU’s NOTE: In part two of our conversation with Dr Ellington Darden (Podcast Episode #39), we take a trip down memory lane, with stories about his time with Arthur Jones, working with cadets at West Point during Project Total Conditioning and much more.