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…]
Just Because Your Program Isn’t Working Doesn’t Mean Your Program Is The Problem
Some people live a life that imposes more stress on them than their training. Some people are the opposite. They have a program that is the largest stressor in their life when it comes to the physiological disruption it causes. However, most people proceed as though they are in the latter category, changing their training program often trying to find something that works as well as they expect, when in fact, the problem is high levels of life stress. [Read more…]
3DMJ Godfather – Chasing the Physique (’19 Prep – Ep. 1)
Ten years ago this month I started a small humble blog called “3DMuscleJourney” to share my contest prep journey with others. [Read more…]
Rational Calves
We all have those genetically weak body part body parts that leave us stumped and frustrated. In my case, it was my high calf insertions. Now before I go on, this isn’t going to be another tutorial on how you should be pausing at the bottom of your calf raises. [Read more…]
Feel the Need to “Cheat” and Splurge on the Holidays? What Does That Say About the Other Days of the Year?
Here is a recent post of mine followed by a comment that I received…
My post: [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…]
On Making a Difference – Sharing my Perspective with Future “Public Fitness Professionals”
I recently had a really great exchange with a young individual who is striving to become a “thought leader” or “public intellectual” in the fitness community. They want to “break into” the industry, have their work recognized and begin making a difference. This is an admirable, but difficult goal.
Many individuals in their late teens or early twenties, at the beginning of a road that leads to a fitness career, feel time pressure and like they are trying to enter a crowded space where it’s hard to stand out. On top of this sense of urgency and fear of obscurity, many up and comers also feel pressure from time and energy constraints, as they try to balance study, work, and the time and energy required to create an online presence. [Read more…]
Emotional Lifting
My intent with every training session is to better my previous session, whether it’s with a singular action of increasing load, sets, reps or a combination of them all. However, the goal is to never sacrifice my form for the sake of doing more volume, as that elevates my risk of injury and diminishes intent on the muscle I’m targeting. When form breaks down, that’s where intent on the targeted muscle gets lost as well and the risk of injury heightens, as no doubt momentum or body English step in to assist in completing the work. The combination of these two factors can surely be counterproductive.
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…]
Blood Flow Restriction (BFR) Training: Does Exercise Selection Matter?
Be Sure to Check With a Qualified Healthcare Practitioner Before Trying Any Training Tool, Including BFR.
Blood flow restriction (BFR) training is a concept that has been researched for a quite some time and appears to be a safe and effective tool for the training of strength and physique athletes as well as the rehabilitation of musculoskeletal pathologies in physical therapy. Due to the increased popularity of BFR training, more and more questions have arisen about the optimization of its implementation (say that 5 times fast). Today, we’re talking about why exercise selection may be key and, depending on the exercise, can either enhance or hinder the effects of BFR. Let’s get to it! [Read more…]
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