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?
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…]
Are you obsessed with bodybuilding? Think about that for a minute, and I mean really think about it. If you are reading this blog article, it’s a question that is definitely warranted in this day and age of the internet. I know all too well how easy it is to spend countless hours reading articles, watching YouTube videos, listening to podcasts, and following other athletes’ journeys on social media. [Read more…]
This is a common question we get. Like many of our answers we encourage athletes to use the information given to them and customize it to their needs and likes. Much of what I cover will give you the basics and then I will tell you how to customize the basics to your needs and likes. I also offer two videos where I’ve covered this in the past. [Read more…]
People think periodization is a complex, sometimes nearly impenetrable topic. Sure, the original forms of periodization that were translated from Russian and used by sports scientists to plan 4-year Olympic training cycles for athletes needing to balance skill, agility, speed, reactivity, strength, endurance, accuracy and coordination training were necessarily complex. Add the language barrier and the cultural mystique between the west and the east during the cold-war era, and you’ve got something that seems insurmountably complex. [Read more…]
Three years ago this month, I competed in my very first powerlifting meet.
As any inquisitive first-timer, I had a lot of questions for my then-coach, Alberto Nunez on how to handle the entire experience in general. [Read more…]