In a world obsessed with novelty, we often forget the power of repetition. Whether it’s reading or training, mastery doesn’t come from dabbling—it comes from deep, deliberate practice. If you want real results, stop chasing quantity and start refining quality. Reread the Greats—Don’t Waste Time on Fluff Karl Popper once said, “Anything worth reading is…
If you’ve followed our tendon training series so far, you know that Dr. Keith Baar’s research has reshaped how we think about connective tissue health. In Part 1, we introduced the 10-minute tendon protocol. In Part 2, we explored advanced insights on healing, hormones, and longevity. Now, in Part 3, we dive deeper into the…
If you haven’t read Part 1 — The 10-Minute Tendon Protocol: How to Build Stronger, Injury-Proof Tissue — start there first.This follow-up dives deeper into Dr. Keith Baar’s most recent discussion on tendon injuries, rehabilitation, hormones, nutrition, and what truly drives connective tissue adaptation. 1. Rethinking Immobilization: Why “Boots” Do More Harm Than Good Immobilization…
Most athletes train muscles. The smart ones train tendons. The problem? Tendons don’t give you warning signs. There’s no such thing as delayed-onset tendon soreness. One day you feel fine — the next day, something pops. New research led by Professor Keith Baar, one of the world’s leading experts in tendon biology, reveals how tendons…
When Leo began training with me in September 2024, our first goal was to improve body composition — lose fat, build a foundation. By May 2025, he was lean enough to start tackling chin-ups. The test? One honest attempt… and zero reps. That’s where the journey began. We kicked off with Phase 1: Eccentric Chin-Ups,…
If you want bigger, stronger arms but struggle with elbow pain or can’t seem to get the right triceps activation from cable pressdowns, it’s time to rethink your approach. Enter the standing band pressdown — a simple, portable, and highly effective movement that delivers serious results without beating up your joints. Whether you’re looking for…
Resistance training isn’t just for bodybuilders. Whether you’re just starting out, returning after a break, or training for performance, knowing how to build a smart program will save you time, prevent injury, and ensure continuous gains. In their 2004 review Fundamentals of Resistance Training: Progression and Exercise Prescription, Kraemer & Ratamess laid out principles that…
When most people warm up for arm curls, they’ll hit a few light sets or maybe stretch out a bit. Rarely do they consider the neck. But the neck—specifically the long cervical extensors—can play a key role in how much strength you generate during curls and pulls. Here’s why: the musculocutaneous nerve, which innervates the…
Pull-ups are one of the best exercises for building back and arm strength—but not all pull-up bars are created equal. If you only have access to a straight bar, your grip options are limited, and that can put stress on the wrists and elbows. Enter the Swissies-SP handles—a simple but powerful training tool that instantly…
Most athletes warm up before training or competition—but few take advantage of priming exercises. These short, explosive sessions can “pre-charge” your nervous system and dramatically improve speed, strength, and power later in the day—or even up to two days later. What is Priming? Priming involves a small dose of explosive lifts, jumps, or sprints performed…