training

Be careful what you criticize — you may do the same thing one day.

The McGill Big Three exercises: the curl-up, side plank, and bird dog are designed to challenge your core from different directions, with the ultimate goal of creating stiffness in the spine and the surrounding musculature. For both strength enthusiasts and those with low back pain, prioritizing the proper intent, maintaining a neutral spine, and ensuring alignment of the rib cage and pelvis are absolutely paramount for stability and maximizing carryover.

Every serious lifter has been there: the bench press stalls. You’re training consistently, eating right, and putting in the work, but the numbers on the bar refuse to budge. The frustration of hitting a plateau can lead you to think that the only solution is to work harder or build more muscle. But what if the key to a bigger bench isn't in your chest or triceps, but in your upper back?

Fat bar training has been around for decades. I am not the first to discover it. However, I don’t know of anyone who has switched over to it 100% after 20 or more years of training with the standard bar.

If your squat feels wobbly or your bench leaks power, the problem usually isn’t strength—it’s how you connect to the floor. This article breaks down five counterintuitive rooting tricks that instantly make you more stable, more powerful, and able to use the strength you already have.

I still remember the moment I got my first weight set. It was after I’d already started training for wrestling, and let’s be honest — I wasn’t exactly a natural. We had a universal weight set in the locker room, and the coach laid out the prescription: three sets of ten on each exercise.

The EliteFTS American Thin Press™ Bar. At first glance, it looks like just another Swiss bar variation, but a closer look reveals a surprisingly thoughtful piece of engineering. Its design solves the chronic issues of pain and instability.

“American Working Father,” now what exactly does that mean? Coming from a small town or a big town may mean different things. While we all face our own unique challenges on our journey to become our best selves, we also share many similarities. How exactly do we balance time with family, food, training, work, and most importantly, sleep?

The deadlift is one of the most debated lifts in strength training—celebrated for building raw power but criticized as a recipe for injury. The truth lies somewhere in between. 

Craig Foster has squatted over 1,000 pounds in 14 straight meets, but his success isn’t about chasing heavy gym lifts—it’s about patience, smart programming, and saving his best numbers for the platform. In this Table Talk conversation, Craig shares how he built a 2,298 lb total, why he keeps his biggest lifts for meet day, and the strategies he’s using to chase Ray Williams’ 1,080 lb all-time raw with sleeves squat record.

The box squat is a powerful tool for building explosive strength, improving squat mechanics, and developing the posterior chain. Learn how it compares to the back squat, with a clear breakdown of pros and cons for both lifts.