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…]
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…]
As I mentioned in part one of this blog, knowing the context in all aspects of an athletes’ life is important in order to succeed when training them. This is especially true when it comes to a sport that relies on multiple components of athleticism to achieve high performance, as it requires sufficiently complex training to address many aspects of physical fitness. With these athletes, weight training is only piece of the whole training pie. What better way to learn all the available context than to live with an athlete right? It just so happens this is the specific circumstance I have with my son Xander. [Read more…]
If you want to build your body and you are, in fact, a competitive bodybuilder, decisions are easy.
Goals are clear and simple paths can be set up to make the most out of your efforts, both in-season and out of season.
But what if you do not see yourself hitting the stage any time soon? Or what if you never have plans of competing, but you still enjoy building your body? [Read more…]
Stay in your lane! Professing to be an expert in any niche that you either have not already done at a high level or have a ton of experience in is never right. You are only fooling yourself and hurting those who you are telling your lies to. That being said, it never hurts to learn, experience or expand your horizons and knowledge base. As long as you know your limitations. [Read more…]
There are a number of reasons as to why specific body parts for specific people don’t grow as well as others. Many of you completely understand why things work out this way. But many of you out there don’t, and too often I see less informed lifters go out and hunt down the people who have the best versions of the body parts they long for and adopt their philosophies overnight. Some of you are chuckling, but a few of you are wondering why this is not an approach I would ever recommend. [Read more…]
Before we dive into this topic, let me state a few key points first.
- Before attempting an autoregulated gaining approach, it’s critical to have previous experience meticulously tracking energy intake and macronutrients.
- Additionally, you want experience stepping away from regular tracking and incorporating those habits you developed while tracking, with hunger and satiety.
- If you haven’t done #1 or if you are still doing #1 but have never stepped away from that approach and attempted #2, read this article and the links it contains to get a good understanding of how to set yourself up for success before attempting an autregulated nutritional approach to gaining.
I’m sure at one time or another you have been under the weather and might have questioned whether you should be training or not. Of course, if you’re really sick where it’s just a struggle to function normally, then it’s crystal clear you should have your feet up relaxing. [Read more…]
The chicken, or the egg?
Over the years I’ve noticed a distinct difference in the habits of elite and sub elite athletes. To expand the population size of my observation, the general mind set and verbiage used by most successful and consistent gym enthusiasts, whom I will define as “elite”, is vastly different compared to the on-and-off general population who are not as consistent, and often times unsuccessful. [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…]