Research shows that undulatory, or wave-like, periodization is highly effective. Alternating between periods of higher intensity (intensive phases) with periods of higher volume (extensive phases) will give you great results from your training. Your nutrition should vary to accommodate these changing energy demands – fewer carbs during intensive phases and more carbs during extensive phases….
The lean-away chin-up is a great exercise not only for your lats and biceps but also for the subscapularis, serratus anterior, triceps—and believe it or not, the abdominals. Yes, a strong contribution from the abdominals is required to stabilize the core during lean-away chin-ups, especially when additional loading is used. It’s not uncommon to hear…
Every personal trainer is taught that they must go through a thorough assessment with their clients. Well, after over two decades in the business, I can confidently say I do far less assessing and far more guessing. And in many cases, that’s a better approach. In this controversial article, I explain: And yes, I also…
One of my favorite exercises for the triceps is the 60º Incline EZ-Bar Triceps Extension. I picked this one up from Randy Roach, the author of Muscle, Smoke & Mirrors. It’s unique because it allows you to maintain tension on the muscle throughout the entire range of motion. The key is to keep your upper…
Do you start off in the proper position when doing bent-over rows but end up more upright by the end of the set? You can stop that from happening by resting your forehead on an incline bench. As an added bonus, this variation reduces stress on your lower back. That said, the edge of a…
The glute pull-through is a great exercise for the hip extensors. When using a cable, however, clients often tend to hyperextend the spine and overuse their arms. A better approach initially is to use a resistance band. This variation takes the arms out of the equation and allows clients to focus on proper hip drive….
The glute pull-through is a great exercise for the hip extensors. When using a cable, though, clients often have a tendency to hyperextend the spine and overuse their arms. You can find a better approach at https://www.theelitetrainer.com/a-better-way-to-do-glute-pull-throughs/
Do you start off in the proper position when doing bent-over rows but end up upright by the end? You can stop that from happening by resting your forehead on an incline bench. As an added bonus, it reduces stress on your lower back. The edge of a bench, however, is not always the most…
Do you start your bent-over rows in the proper position but end up nearly upright by the final rep? You’re not alone—and there’s an easy fix. Try resting your forehead against an incline bench to keep your torso angle consistent throughout the set. Not only does this help maintain form, it also reduces strain on…
The glute pull-through is a highly effective exercise for developing the hip extensors—especially the glutes. While the traditional cable variation can lead to hyperextension of the spine and excessive arm involvement, starting with a resistance band helps eliminate those issues. It takes the arms out of the equation and places the focus squarely on the…