If you want to build a serious set of abdominals, routinely perform weighted pull-ups and dips. These multi-joint movements demand a strong contribution from the abdominals to stabilize the core, particularly when heavy loads are used. It’s not uncommon to feel abdominal soreness a day or two afterward. Done with a decent weight and strict…
Step loading is a simple yet effective progression method. The goal is to perform the same number of reps each set while gradually increasing the weight in small increments. Start with a little left in reserve, and by the final set, you should be pushing to your limit. Note: I’m using the low-handle position on…
Research can provide golden information to health and fitness professionals. Here are some recent findings to help you stay ahead of the pack: Diverging metabolic effects of two energy restricted diets differing in nutrient quality: a 12-week randomized controlled trial in subjects with abdominal obesity A high nutrient quality 25% energy restriction diet is more…
Want to squat deeper, jump higher, or run faster? Hip isolation work can boost your performance both in and out of the gym—and as a bonus, it can help firm up your abs and glutes in the process! Don’t go too heavy with these exercises. Keep your core braced, and pause at the top (contracted)…
Check out the new addition to the family: the Tib Bar. As the name implies, it targets the tibialis anterior—a muscle that’s often overlooked and undertrained. For a balanced approach to lower leg training, it’s important to include regular work for the tibialis anterior. In the past, I’ve shown you three effective ways to perform…
Training to perform a one-arm chin-up involves a simple two-step progression: a) Start with a mixed grip—hands placed shoulder-width apart, as demonstrated in the video below. Each session, increase the distance between your hands by one inch on each side. b) After six sessions, grab the bar with your right hand only (palm facing you)…
Back in 2007, my colleague Yusuf Omar introduced me to this neat device called a Chi machine. The first time I tried it, I was hooked! I bought a unit the very next day, and I’ve been using it regularly ever since. This is one item that, if it breaks today, I’ll replace tomorrow without…
I’ve said it many times before—vegetables offer all the benefits of fruit without the sugar—but that doesn’t mean I’m anti-fruit! I advocate a targeted carbohydrate approach, where carbs are favored when you need them: around workouts and at night to help facilitate sleep. Here’s how I use fruit along with key supplements before, during, and…
The low-pulley wrist roller is a great exercise for developing the forearm extensors and flexors. Just make sure to have a fire extinguisher nearby! Here’s where the wrist roller fits into our periodization plan alongside other forearm exercises: WRIST CURLS1. Seated Dumbbell2. Seated Barbell3. Incline Dumbbell4. Wrist Roller High Platform5. Ulnar Flexion6. Seated Cable7. Decline…
What’s so special about this morning’s breakfast? It’s just a burger with two eggs—but that burger is a combination of two-thirds ground beef and one-third ground liver. It’s a tip I picked up from Dr. James DiNicolantonio to help mask the taste of liver. Liver, beef, and eggs are three superfoods that Dr. DiNicolantonio highlights…