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The Fat Loss Blueprint
This is your six-step blueprint for creating the lean, strong, powerful, and healthy physique within you.
My Favorite PED
The benefits of this performance enhancing drug includes increased appetite, sleep, and anti-inflammatory properties.
3 (Surprising) Reasons You Aren't Getting Stronger
These are things that I didn’t appreciate enough when I was in my 20s but have risen to the top of my priority list in recent years.
It Wasn't What I Thought It Would Be
Sums up 2020…but rewinding the clock, I thought the top guys trained hard every day when I started powerlifting. I thought it was just a matter of getting strong enough and in good enough shape to go hard and heavy 24/7, 12 months a year.
The 8 Pillars of Longevity for Athletes
The primary drivers of aging can be narrowly reduced to inflammation, oxidative stress, and mitochondrial function. Here’s how to manage them.
9 Ways to Upgrade Your Sleep Hygiene Tonight
People tend to agree that it’s important to get a good night’s sleep, but most probably don’t actually get that sleep. Using what I’ve learned from something called sleep hygiene, you can finally get those 8 hours of shut-eye you’ve been whining about not getting.
Chad vs. The World: Redefining Dedication
Even the smartest, strongest, and best of us can learn and improve on what we do or how we do it. The journey for strength is all about education and learning, and this is how we continue to get stronger. All of this takes dedication.
Improve Your Recovery with These 5 Things
If it is not important to incorporate recovery modalities, why on earth am I doing an article on my top five ways to improve recovery? Because they don’t work, but these 5 simple things you can dial in and focus on will work.
If You Snooze, You'll Lose Fat and Boost Your Productivity
“If you snooze, you lose,” as the old adage goes — though it never tells us what we lose from that snooze. But it turns out if we don’t snooze, we lose a lot of health benefits. Seven to eight hours of sleep is best for the average person, but the quality counts, too.
The Truth About Late-Night Snacking
A calorie at 7:59 p.m. is the same as a calorie at 8:01 p.m. Whether you’re eating at 7:59 p.m., 8:01 p.m., or in the middle of the night, it really doesn’t matter. Instead, consider each of the 24 hours in a day to be equal in terms of importance… or simply the number of calories you eat in a
In the Spirit of the New Year: I Quit
What is the last thing you quit to better yourself? Reflecting on this past year, 2018 has been a very interesting year for me all around, and I have grown a lot. In with new and out with the old, here’s what I’m changing for 2019.
Choking on My Own Face
In recent months, my fiancée noticed long pauses between breaths while I’m asleep, followed by gasping for air. Not good. If it’s like everything else in my life, this major CPAP milestone should make for a good story. Plus, my readers really seem to enjoy it when I suffer.
Evaluating the Effectiveness of a Program
If we are not seeing progress in the right direction within an expected length of time, we must change things up. If we are not evaluating, then how do we even know if we are making progress at all?
3 Life Hacks to Manage the Daily Schedule
This is a weird time in my life waiting for a heart transplant while trying to maintain a normal functioning life. However, these three basic things have helped me tremendously in my everyday routine.
Minimizing Pain for the Active Meathead
Still want to play softball, play basketball, practice martial arts, hike, bike, and swim? Although these things are extremely fun and I highly recommend them for mostly everyone, they can certainly take their toll on your body, especially when combined with hard training.
It's Time to Recover
Time is the multiplier that turns a tiny crack on a newly paved road into a pothole or a single tree into a forest. Here are a few tips to reduce stress on the body and to better prepare yourself to have more in the tank for your training.
5 Powerlifting Lessons I Flunked Day One
With my old ways of thinking, I kicked ass and got better. But I’ve figured out along the way that it’s like nitrous: it’s great for a quick burst, but powerlifting isn’t a quarter mile.
The Power of Bodyweight Training
Resistance is resistance, no matter from which source it comes. When you do a push-up, your body doesn’t just go, “What, he’s doing a push-up? Nah, I ain’t growing.”
Assisting Assistance Work
I’ve heard before that a program rarely fails due to assistance work, but I disagree. This is the work that carries over to our main and supplemental movements, builds muscle, creates balance, and promotes integrity throughout the entire body.
Take the Emotion out of the Bar
Motivation doesn’t mean a thing if you haven’t done the work. Relying on the psych up didn’t work for me and this is why.
Finding True Happiness
I feel that, along with some financial security and fulfillment, you also need these six variables to achieve true happiness.
The Role of Individual Differences in Programming
The principles of training are the same for everyone, but the details are different. If you want to learn how to tailor your training by fine-tuning these details, this is the article for you.
Meet Report: Back-to-Back XPC Finals Super Heavyweight Champion
Not only was I there to defend my “title,” but I was also there to finally reach a milestone only achieved by a handful of lifters: a 2300-pound total.
The Candle Protocol for Deeper Sleep
What you will find in this article is an easy-to-implement solution that will have a quicker, more impactful, and longer-lasting effect on your health, your physique, and your progress than anything you’ve ever done before.
Back to Recovery Basics: The Big Three
In part two of this series, the topic is the big three for recovery, which allows athletes to experience better performance, resistance to injury, and longevity in their sport.
What Powerlifters Can Learn From Corporate America
Companies are collecting data on everything: your recent purchases, internet searches, prescriptions, travel habits, and even the TV shows you are watching. So what does this have to do with powerlifting?
The Aerobic System for Every Athlete
Every athlete needs to develop an aerobic base somewhere within their training program in order to be in control of their nervous system and to promote better recovery. Here are the benefits of doing so.
Why I Need to Make a Change — The Mental Challenge
The first month of this process has passed and I’ve made a lot of progress, but I’ve also discovered a few mental challenges I didn’t recognize at first.
The S Word — What I've Learned
In this final part, I try to wrap it all up with insight into how I currently feel about steroids.
Competing Requires Management Skills
Having a good meet means accounting for every aspect of your performance. Mismanage one aspect and you’re not going to have a great day.
WATCH: Rapid Fire Table Talk — Training at Night, 3x10 vs 10x3, and Illness
Dave’s back at The Table, and this time he’s answering your questions back-to-back with no preparation.
Signs You're Overreaching (And What to Do About It)
But even the strongest of minds cannot pick up the slack when your body inevitably cracks, splinters and breaks.
8 Rules for The Hard Gainer
You’re sick of spinning your wheels. Trust me, I get it. I’ve been there. Here’s how to stop being timid and weak.
The Thyroid — Regulator of Your Metabolic Fate
It may be small, but this endocrine organ controls whether you can eat ice cream and be lean or eat a salad and be overweight. How can you know if yours is operating properly?
When IT Hits The Fan: The Stress Response
There will be times that your personal life overwhelms you. Getting through these rocky times will never be easy, but there are ways to ensure you make it out alive.
Lessons Learned From Bilateral Bone Breaks
This case study, derived from my extensive rehabilitation, details every aspect of the steps I took to overcome an unexpected and immediate halt to my training.
Use Carbs to Combat Overtraining
A new study suggests increasing carbohydrate intake can mitigate the effects of intense training.
Bad Mood in the Morning? Here's Why.
If you find yourself waking up irritable on a regular basis, more sleep may not be the solution. Better quality sleep is what you’re looking for.
Recovery Work for Increased Growth and Performance
When your progress slows and your body breaks down beyond repair, it’s time to reexamine your recovery and restoration protocol. Is it doing what it should?
Stratagies To Improve Sleep Habits For Employees
Improve the sleep of your employees with seven easy strategies
Improve Sleep to Optimize Performance
In episode 158 on Barbell Shrugged, Dr. Kirk Parsley explains how sleep is the number one thing that will make you better at everything.
The Research Meathead: Magnificent Magnesium
Magnesium is so important, yet often underrated, underused, and misunderstood.
Four Tips from a High School Strength Coach
Working with high school athletes presents the strength and conditioning professional with a unique set of challenges.
LTT3 Lost Footage: Vincent Dizenzo
Putting a program through its paces and getting enough sleep will really help you SFW.
21st Century Sleep Tactics
When we think of bettering performance, the topic of recovery is paramount.
You Snooze, You Win: Wake Up To The Significance of Sleep
One of the toughest aspects of fight preparation is weight cutting.
The Parasympathetic Secret
You wake up after a restful night’s sleep to hit up the gym before the sun comes up, but why do you feel so weak and unmotivated to lift heavy and strong?
