Here are some interesting notes on magnesium from the book The Mineral Fix… Vitamin D supplementation is necessary for most people, but taking too much can be harmful. Not only can it lead to kidney stones, but it can also pull down magnesium levels. An optimal amount of vitamin D is best. Check out Back-to-School…
Amanda and Heather show what hard work, consistency, and proper training can do. It was once a struggle for these ladies to do just one chin-up and dip, but no more! After a bout of eccentric training that ended a few weeks ago, Amanda was able to complete 4 chin-ups and Heather 7 dips. We’ve…
You’re only as strong as your weakest link. By now, you must be sick of hearing that phrase! We all know the big prime movers are at the mercy of the small stabilizer muscles. Sure, prioritize the compound, multi-joint movements like squats, deadlifts, presses, chin-ups, and rows that typically make up the “A” series of…
Correcting muscle imbalances should be a primary goal when designing strength training programs. For most individuals, a significant discrepancy exists between the shoulder internal and external rotators. Simply put, we do far too much internal rotation in daily activities—and especially during exercise—and not nearly enough external rotation. You should address that in your programs. Think…
It’s such a mad world these days that many people neglect to train their tibialis anterior (yes, the song playing in the video is Mad World—pun intended!). But this is one muscle you should give a “shin” about! The tibialis anterior rarely gets any direct attention, yet for muscle balance and lower-leg development, it should…
The general rule of thumb with step-ups is height before load: determine the appropriate step height first, then choose a load that allows you to perform the desired number of reps with good form. With the side step-up in particular, the maximum height is determined by how far forward you can move the working knee—or…
If you want to turn back the biological clock, lift weights—it’s not just my opinion. Researchers from Tufts University ranked these controllable aging biomarkers in their book Anti-Aging, Biomarkers & Strength Training: Remarkably, all 10 markers can be improved—or maintained—through regular strength training (source). The Domino Effect William Evans, Ph.D., and Irwin H. Rosenberg, M.D….
The loss of muscle mass, strength, and function as you age can significantly increase your risk of falling [PubMed Study]. Weak muscles and brittle bones are often to blame. Contrary to popular belief, elders don’t usually fall and break their bones—more often, their bones break first, and then they fall! Weight-bearing exercise is crucial [related…
Lately, there’s been some suggestion that vitamin D is “fake news.” Let’s take a closer look at what the research actually says: Bottom Line: The findings overwhelmingly suggest that vitamin D is a legitimate option to consider—especially in today’s climate. Want to know how much to take? Check out Back-to-School Supplements.
When performing a One-Arm French Press, I prefer using a rope attached to a mid-pulley rather than a bulky dumbbell. The rope offers better clearance and the cable provides smooth, constant tension throughout the entire range of motion. A dumbbell, on the other hand, can be awkward—often forcing people to tilt their head forward to…