My current opinion on blood flow restriction training is as follows in the year 2018. I feel that it’s such a valuable tool that all strength athletes should be at least somewhat well versed on how to, and when to apply it. I can’t imagine many ambitious athletes who will not at some point find a reason to pull the BFR card. [Read more…]
With the primary goal of acquiring strength or size, a common secondary aim for most lifters is to manage their body composition by way of monitoring nutritional intake and caloric expenditure manipulation. You can’t be an athlete in strength sport without loving the weights (and probably the food), but it’s just as likely that you hate the cardio as well. [Read more…]
Hey everyone! This is a Q & A from our Question Bank:
I’ve wondered how you could do linear progression on dumbbells, since the increments are bigger than on a barbell.
I’ll answer this from experience only. I’ve run into this same question many times both in my own training and with clients. I’m sure there are many other ways to go about solving this, but these are the solutions I used in the past that served me quite well and more importantly got the result we were after. [Read more…]
The same phrase or saying can mean a lot of different things to a lot of different people.
For instance, let’s say you’re a personal trainer working with someone who has an arched back during a plank hold and you would like them to straighten it. Some people will completely understand how to “squeeze their abs”, while others may need to be told to “push their mid-back toward the ceiling”. Both can fix the same saggy position, both can make perfect logical sense, but sometimes individuals simply have different mental models and learning styles.
The last couple of blogs, I’ve touched a lot on the importance of context, not looking at the sport as a black and white endeavor, and ensuring you utilize an arsenal of tools to continually progress along your journey. I truly believe this is the reason I’ve been a far superior bodybuilder in my 40’s than at any other time in my 30+ year career. Much of this has to do with understanding the concept of context, [Read more…]
5) Cybex Hack Squat
If you have some healthy ankles and knees, then you will love this machine. Yes, that is the one huge caveat to this particular model. With an insanely a steep angle, no other movement or machine beats the crap out of my quads the way that this one does. [Read more…]
“Not Quite the Glute Guy” or “Stunt Double for Bret Contreras” or simply, “How to Perform the Hip Thrust – Lessons from Bret Contreras” – by Eric Helms
This blog post will conclude my posts on “how to lift”, that address some of the more difficult to perform bodybuilding assistance exercises. [Read more…]
Bodybuilders are infamous for over-complicating the “angle game” in their training. This usually leads to the addition of too many redundant movements for any given body part. While I appreciate the proactive element of this mindset, overtime, it can add unrequired training-time which depreciates the quality of your sessions. [Read more…]
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…]
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…]