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.
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…]
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.
If you follow sports at all you know that nearly all successful, high level athletes have consistent rituals and cues when it comes to the skills of their sport. For those of you who don’t follow sports I’ll explain. The three-time Wimbledon Tennis champ Serena Williams would bounce the ball five times before her first serve and twice before her second. NBA All Star Jason Kidd would blow a kiss to the rim before every free throw he ever attempted. [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…]
There are some in the bodybuilding industry who for a variety of reasons, try to persuade us (not always knowingly), that this sport is a black or white endeavor. These reasons stem from a desire for monetary gain, power, fame, followers, popularity, or maybe just to boost or defend the ego. [Read more…]
If you are like me, you need to actually experience something first hand, or see it in order to understand it. With that in mind, I’m going to outline in a contextual way what de-loads and tapers can do.
In part 1 of this article, I discussed the contemporary history of how powerlifting has influenced bodybuilding in the last decade or so. In doing so, I presented a list of aspects of powerlifting training we know are beneficial for bodybuilding and a list of aspects we know are detrimental. In part 2, I’ll discuss what we don’t yet know:
I’ve experienced a lot over the past three decades in the sport of natural bodybuilding. I’ve had some great training sessions, attained PRS, made good progress and I’ve competed as a natural pro since 2011. I’m extremely proud of what I have accomplished as an athlete, but I’m most proud of my longevity. [Read more…]
I would like to think that 3DMJ has played a large role encouraging bodybuilders to focus on getting stronger, organizing their training more effectively, utilizing compound movements to efficiently train multiple muscle groups simultaneously, and to see lifts as skills to master. Many of these approaches are common place in powerlifting, yet historically are absent in many bodybuilding circles. [Read more…]