I present to you the final chapter on my deload series of blogs. In the first segment, I outlined why we must deload. Then in the 2nd and 3rd segments, I showed you how to deload; complete with 14 plug and play scenarios. By now I’m hoping you are buying into the necessity of tapers / deloads for maximizing progression. Now I am going to totally “nerd out” and go over the variables in programming for a taper / deload. Furthermore, I am going to cover those variables in the context of a both weight lifting, and endurance sports (for illustrative purposes). [Read more…]
How Do We Deload? Part 2
This is the continuation of my series on using deloads/tapers/intro cycles in your training. The initial blog was the reason why we deload. Hence the title, “Why do we deload.” In it I outlined the fitness fatigue model and the physiological reasons why you can’t always train at your true, full capabilities. The predecessor to this entry was “How do we deload? Part 1 of 2.” In that blog, if you did not find a sample deload that fit your context of training, I have good news. In this blog, I give you 7 more “plug and play” deloads that perhaps will fit your particular needs. [Read more…]
How Do We Deload? Part 1
In my last blog, I covered the “whys” of deloading. I hope I made it as easy as pie to understand in layman terms. Performing and being able to train at your absolute potential is the goal. However, that only happens a handful of times a year for most advanced athletes; thus, deloads become a must for all of us eventually. [Read more…]
Why Do We Deload?
It seems everyone who trains seriously with weights knows you should deload. Most folks hate deloads and only begrudgingly do them. Others don’t deload at all because they either feel they don’t need them, or that they will lose their “gainz” if they do. I think this is mostly because people don’t know what deloads do and why they should be incorporated. My intent in this article is to set the record straight on how deloads work and the physiological reasons they are helpful. [Read more…]
Bodybuilding Periodization Made Simple
Brad the powerlifter has had to take a back seat as of late. A lingering rib issue in my right posterior rib cage sidelined me from doing my competition squat and deadlift for quite some time. As a result, I’ve had to revamp my training into what I feel is its simplest form. Being at this for 20+ years now, I know I cannot program a linear progression plan like I could 15 years ago. Progression has to be more “observed” and I have to pick my shots when programming. I also can’t train as heavy as I would like and need to build-in “fail safes” that allow me to mentally train lighter and to a definitive stopping point, so as to not dig a hole so deep I can’t get back out. The result is what I would call an “auto-regulated bodybuilding periodization with observed progression”. [Read more…]
Life Isn’t Always Fun; Commitment Makes It Better
com-mit-ted
feeling dedication and loyalty to a cause, activity, or job; wholeheartedly dedicated.
mo-ti-vate
provide with a motive for doing something.
mo-ti-vated
past tense for mo-ti-vate
Is it common to use these terms interchangeably? All too common if you ask me. However, once you see the actual definition of these terms you can tell they are quite different. Especially when it comes to the application of these terms to our programs or heck, even our lives. [Read more…]
Grinding Into My 50’s: Seven Things I Do OUTSIDE the Gym
I will be 47 years YOUNG next month. Is it sad that I have to count out the years from my date of birth to figure that out? While my mind might be failing me at times, I don’t plan on having my body do the same. We love training, but it’s worth noting the things that I do outside of the gym are just as important to my success as what I do inside the gym. [Read more…]
My 15 Year Old Son Takes Creatine – Exciting Evidence That Creatine Helps Combat Concussions!
I’m sure some people who hear this are mortified. I remember having a debate with one of the football coaches last year regarding this subject. The conversation ranged from Creatine being unsafe to it being down right tainted. Each subject that was presented to me I debated with evidence. I have a host of reasons why I encourage my son to take Creatine. The most important being that I am 100% confident that the use of Creatine is safe for him [1].
Don’t Lose Your Head
Many of the e-mails and social media private messages that we get are regarding time off from training. Even many of our competition prep athletes write us during some level of panic, asking us what they should do for their training during a vacation, family emergency, injury, medical restricted period, hardship etc. etc. It’s as if the end of the world is coming and even so much as a hiccup in their training schedule will de-rail their gains, and they are only a week or two away from turning into terrible bodybuilder/athlete, or fat slobs with no muscle. It almost seems like they believe they will never be training or lifting weights again.
My 6 Favorite “Hacks” in the Gym
This fall will be my 20thyear in the Iron Game. In that 20 years I have tried at least 100 different “Hacks” in an effort to get my training completed when I didn’t have the ideal set up or machine. I remember in 1998 when the local gym, which ironically I ended up buying, had a brand new Smith Machine. At the time, I was newly diagnosed with my spondylolisthesis and was instructed by my neurologist not to squat until I had my CT Scan done and my results back. So I came up with the idea of using the Smith Bar as a leg press. I did so by laying on the floor, on my back, below the smith bar and putting my feet up on the bar. [Read more…]
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