Warm-ups, like programs, are not made of good or bad movements. Sure, we need them to prevent injuries, but the exact methods and exercises within said warm-up can include a wide variety of practices while still remaining beneficial.
Randomness. For miles and miles all I see is randomness. On Instagram, YouTube, in the gym, even in popular programs put together by “trainers”. It literally seems like most people in the fitness industry follow programs that were constructed by choosing a weekly split of some type, and then throwing darts at a dartboard with a list of exercises for that muscle group or groups, then darts at a dartboard with set and rep combinations, and finally at a board with a list of “advanced techniques”. [Read more…]
When a lift stalls, throwing more volume at that lifts doesn’t always help. In this week’s blog I want to use a real case study, one that I have used with many novice and some intermediate lifters, where we actually lower volume to get a lift progressing. [Read more…]
For the past few months I’ve experienced some issues with my training recovery, especially with regards to aches and pains. Training felt like more of a chore as opposed to something I looked forward to. I knew I needed to make a change in order to maintain performance, but more importantly to keep me healthy, motivated and jovial. A couple weeks ago, I decided to change from my long established and successful four-day training split to a six-day training split with the intention of creating a better training environment. [Read more…]
You guys are familiar with this feeling: you are three reps into a big set with a weight you are usually good for five solid reps with for multiple sets, but today’s third rep feels like it might be the last one. Another rep and from might break down (technical failure is what I consider failure), or even worse, the next rep might not even happen regardless of how offensive you let your form become. It’s arrived…the day you start to back track and lose strength is finally here. Or is it really?
A good percentage of athletes we work with want guidance on if they should work to gain, cut or maintain. I’ve dealt with that question 4 times this week alone. Athletes want our professional opinion of what exactly the focus of their programs should be geared toward. Probably the most important aspect of any program is that it has purpose. With that being said there is a great deal of context that should be taken into consideration, hence why we hold hour-long consultations. [Read more…]
Hey 3DMJ’ers, this was originally a blog post I made for our compadres over at DeNovoNutrition.com as a part of the “Elements” series. I wanted to repost it here because I think it gives some very useful systematic approaches to putting an optimal, flexible approach to your nutrition on “autopilot” (after some hard work of course). Check it out below!
It’s funny… often times when you start writing these sort of articles, your own perspective grows. Originally, the idea for this series was initiated by a conservative old timer’s perspective. The conservative mindset was: “the good old days were good, and these days are not quite as good”. In reality, I remember that past times weren’t necessarily better. [Read more…]
Most bodybuilders would consider themselves hardcore or extreme, and this would typically be worn as a badge of honor.
Not only do you get to look awesome, but you are also viewed in an awesome light by the general public as a badass who is so invested in their physique that they were willing to do whatever it takes to get jacked and shredded. [Read more…]
Most strength and physique enthusiasts spend a lot of time manipulating their training and nutrition during their lifting career. Rightly so, as they realize these are the two most important variables for helping them reach their goals. On top of this, many also consider dietary supplements as a tool to aid their progress. [Read more…]