A Bodybuilding Diet for Powerlifters: How to Eat to Build Muscle and Get...
A few easy dieting strategies can make a big difference in your recovery, strength, and—most of all— how you look.
Speed Work for Strength Gains
There are more components to a lifting schedule than heavy training. How about training for speed?
Integration of Great Ideas into a Manageable Training Program
Westside Barbell, 5/3/1, 5thSet, and Juggernaut Training Systems all play a role in the creation of this program. Let me know how you advance using it.
Making Gains as a College Student
When you’re not in class (or preparing for class), maximize your nutrition, lifting schedule, strength, and size. Life’s only going to get more complicated once you graduate so build your foundation now.
Make Recovery Great Again
Your ability to recover is arguably one of the most misunderstood and undervalued aspects of strength and conditioning. As a goal oriented and driven lifter (possibly Type A too), avoid these common pitfalls.
Tissue Load vs. Tissue Capacity: A Key to Injury Recovery and Prevention
One of the most common causes of injury is accumulation of load on a tissue, tendon, or ligament that exceeds that tissue, tendon, or ligament’s capacity. For optimal rehabilitation and recovery, you need to understand and manage this relationship.
5-4-3-2-1 Program for Size and Strength
This program aims to take advantage of periodizing training frequency by training one lift five times per week, one lift four times per week, one lift three times per week, one lift twice per week, and one lift once per week.
The Squat and Athletic Development — How We've All Been F*cking It Up
A new perspective on the squat that will change the sports performance industry.
Motivation Found in the Gains of Others
I have trained with three classes of people in the last few months, including young college men, 50-year-old women, and two very strong powerlifters. Each group has encouraged me in its own way.
Bigger Is Not Always Stronger: Fallacies of Muscle Hypertrophy for Stren...
I am going to establish an argument against a particular misconception: the fallacy that working out to make your ‘muscles bigger’ will make you stronger, faster, and able to leap tall buildings in a single bound.
7 Habits of Highly Effective Lifters
When you look at the best lifters, you find that they have several things in common. Make these behaviors a regular part of your life and you’ll continually see progress, too.
Chalk Dust and Trail Runs: Cardio for Powerlifters
How do we glean all the benefits of cardio without compromising our strength and size? It really comes down to two things.
How Do You Pick Your Opener?
There are many ways lifters go about picking their openers. I admit, my way might not be for you. But if it isn’t, you can still learn something from it.
Are You Asking the Right Questions?
If you aren’t getting stronger or making gains, you’re doing something wrong. Your first job is figuring out what that is.
How I Benched 500 Pounds As A Teenager
The methods weren’t perfect, the food was mostly shit, but it worked. There are a few things I’d change before recommending this for someone else.
How to Know If You Should Be Using VBT
Determining the time to implement velocity-based training hinges on three characteristics of your program and athletes. Give them what they need, when they need it.
Why the Rate of Perceived Exertion System Is Not BS
With autoregulation, a system such as RPE can help manage life stressors and account for nueromuscular processes on a given day…but only if you use it correctly.
Determining When to Back Off Training
Every online critic has his own idea about central nervous system recovery. When should you step away from the gym to accelerate progress and avoid injury?
Deload, Detrain, Decondition...Defeated?
Three months out of the gym, how much have you really lost?
If You Were Thinking, You Wouldn’t Have Thought
Holistic health. Why isn’t this realm of information mentioned on here among powerlifters and bodybuilders?
Thank God It's Deload Week
I was fortunate enough to attend a seminar at DeFranco’s Gym that was hosted by Joe DeFranco, Jim Wendler, and Date Tate. It was there that Dave first introduced me to the concept of a deload.
The One-Drop Method
Thinking fondly of my favorite brain hemorrhaging Smolov sets and the growth one can literally feel, I chose to include one single drop set in this spirit.
A Twist on 5/3/1 for a Recovering Weightlifter
I don’t take any credit for this but instead give credit to the mind who published his idea for the 5/3/1 program—Jim Wendler.
The Whole Foods Diet
If there is one diet that is causing mountains of discussion and misinformation, it’s the Paleo Diet.
Coaching Versus Training
While training a client the other afternoon, I began to wonder what exactly separates me as a trainer and a coach?
