I’ve previously written about how your attitude towards training can make you feel fulfilled or failed during your everlasting quest for muscle growth. The sluggish crawl of physique and strength development challenges even the most patient of individuals, and it’s a process that only gets slower over time.
In my years as a personal trainer, and even more recently as a bodybuilding and powerlifting coach, I’ve consistently seen lifters at all levels struggle to properly hip hinge.
This is unfortunate, because the RDL, one of the most common hip-hinge lifts is actually quite useful. For hypertrophy, I would argue when compared head to head with a conventional deadlift, the RDL is probably a better movement (if performed correctly). [Read more…]
What is the best way to train? What is the best diet? What is the best form of cardio? Low volume vs. high volume? Clean eating vs IIYM? HIIT vs LISS? I’m sure these questions look very familiar to you and I’m sure you’ve asked at least one of them at some point. If not, congratulations on being part of an extremely rare breed! I know I’ve asked those questions over the years and especially in my younger years. [Read more…]
“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…]
Quite often when experiencing slow or non-existent fat loss during a dieting phase the first instinct might be to cut back on calories and or to add in more cardio. Sure, that can definitely expedite the fat loss process, but depending on where one is at in the fat loss phase and/or where protocols are at (calories and cardio), it may not be the best option available. [Read more…]
The goal of this mini-series was not to convert everyone into full-on machine snobs. Instead, my goal was to help you guys increase the size of your bodybuilding toolbox. In my own personal excel training sheet, you will find that barbells and dumbbells are used heavily. You will also see a lot of non-free weight movement, all of which have their pros and cons. [Read more…]
If you are a follower of 3DMJ then you know where the topic of rest periods falls in the hierarchy of the Muscle and Strength pyramid. It’s 2nd to last in importance and just in case you are not aware, here is a link to the 5th level of the Muscle and Strength Pyramid on YouTube. [Read more…]
I recently completed a big-time coaching and career PR as I spent three weeks in Europe. First, I had the honor of being a part of the coaching team in the corner of my long-time client, friend, and colleague, Bryce Lewis at the IPF Classic World Championships. Working alongside the coaching legends Matt Gary and Sioux-z Hartwig-Gary was amazing. The fact that Bryce pulled off a silver medal second place finish was icing on the cake! [Read more…]
Many bodybuilders start to panic when they are dieting and progress either stalls in the gym, or “God forbid”, starts to back slide. It’s what often times either keeps people from participating in physique sports, or is the reason they pull the plug on a prep that might actually be going great. I touched on this a few years ago in a video and it can be found on the Team 3DMJ YouTube channel using the link below. Here are a few things to think about when you are dieting hard and progress starts to go the wrong direction. [Read more…]
There are two observations I would like to go over before we can start playing around with this hard to find and exotic piece of equipment….just kidding. I know it may seem like the goal of this series is to force you into getting three gym memberships, but more than anything, my goal is to help you build up your toolbox. With that being said, onwards with this blog post. [Read more…]