Just like many of you, it was love at first rep for me. I goofed around with weights once or twice in my early teens, but it wasn’t until I got my first gym membership that I really found something in strength training that no sport had ever done for me. To start, I was about as strong as the group of friends I got my gym membership with, but it was obvious right away that I had a certain unique edge when I hit the weights. My friends were more reserved than I, and when it was my turn to hop on the chest press machine, I attacked the weights as if it were something personal. Just when you thought I was done, I found the will to squeeze out an extra rep or two. It would annoy my teenage counter parts, but I paid them no mind. I enjoyed the thrill of fighting the weights, and after a few weeks it was obvious my hard work was paying off, as I progressed much faster than them. The formula was working, so I had no plans of changing my approach. [Read more…]
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…]
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…]
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…]
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…]
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.
feeling dedication and loyalty to a cause, activity, or job; wholeheartedly dedicated.
provide with a motive for doing something.
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…]
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…]
Blood flow restriction training, or BFR training, is an incredible tool, and while a bit more common nowadays it’s still very much misunderstood. A few years ago, I couldn’t use blood flow restriction training in a gym without continuous looks of concern or a crowd of people around me asking questions. These days, most people are a bit more familiar with this training modality, or at some point have seen their resident meathead use BFR. [Read more…]
More and more lately I’ve been writing, speaking and thinking about, well, thinking. As the “evidence based community” has grown in fitness, I’ve been increasingly aware of the disconnect between scientific knowledge and scientific thinking in our little community.
Sometimes we accept logical fallacies in arguments, so long as we think the person being argued against is on the other side of science. [Read more…]