If you follow sports at all you know that nearly all successful, high level athletes have consistent rituals and cues when it comes to the skills of their sport. For those of you who don’t follow sports I’ll explain. The three-time Wimbledon Tennis champ Serena Williams would bounce the ball five times before her first serve and twice before her second. NBA All Star Jason Kidd would blow a kiss to the rim before every free throw he ever attempted. [Read more…]
Making Progress When It Seems None Can be Made
“We’re going to try and see how little we can deadlift and not digress.” – Eric Helms.
The end of last year we had to make a big change in training with regard to my competition deadlift (Sumo). This was the only lift in my entire arsenal that was causing me great pain in my right posterior rib / intercostal area. We had already reduced volume down to an all-time low, but even the once per week, 3 to 6 reps was causing me issues that sometimes carried over into my other training movements. [Read more…]
This vs. That?
There are some in the bodybuilding industry who for a variety of reasons, try to persuade us (not always knowingly), that this sport is a black or white endeavor. These reasons stem from a desire for monetary gain, power, fame, followers, popularity, or maybe just to boost or defend the ego. [Read more…]
What Can Deloads and Tapers Do For Me?
If you are like me, you need to actually experience something first hand, or see it in order to understand it. With that in mind, I’m going to outline in a contextual way what de-loads and tapers can do.
The Influence of Powerlifting on Bodybuilding, Part 2
In part 1 of this article, I discussed the contemporary history of how powerlifting has influenced bodybuilding in the last decade or so. In doing so, I presented a list of aspects of powerlifting training we know are beneficial for bodybuilding and a list of aspects we know are detrimental. In part 2, I’ll discuss what we don’t yet know:
Longevity – The Keys to Avoiding Injury, Progression, and Loving the Bodybuilding Journey
I’ve experienced a lot over the past three decades in the sport of natural bodybuilding. I’ve had some great training sessions, attained PRS, made good progress and I’ve competed as a natural pro since 2011. I’m extremely proud of what I have accomplished as an athlete, but I’m most proud of my longevity. [Read more…]
The Influence of Powerlifting on Bodybuilding, Part 1
I would like to think that 3DMJ has played a large role encouraging bodybuilders to focus on getting stronger, organizing their training more effectively, utilizing compound movements to efficiently train multiple muscle groups simultaneously, and to see lifts as skills to master. Many of these approaches are common place in powerlifting, yet historically are absent in many bodybuilding circles. [Read more…]
Programming Around Pain: Adjusting Volume to Allow for Healing
Any experienced athlete will develop aches and pains throughout their career. While this is almost completely unavoidable, the way that we handle these minor set-backs can make or break our progress.
The Ebb and Flow of Training
Going through times of low passion? Mind wandering and losing focus? Perhaps you are traveling and want to train, but not sure what to do or how to do it, or struggling to find time? [Read more…]
High-Bar Squat vs Low-Bar Squat….FIGHT!
What are the pros and cons of high-bar vs low-bar squats?
To set this off, we’ll primarily be discussing the impacts in the context of physique and strength athletes. Let’s first analyze these two movements a bit. The high bar squat is called as such simply because the bar sits on the upper part of the traps, so the bar is higher. While the low bar squat, the bar is lower on the traps and is going to be supported mostly by the rear delts. There are some significant form differences between these squat styles. You’ll notice that no matter what the person does when they squat, to do it properly, the bar must stay over their base of support. The base of support is typically around midfoot.