“Chin up… Chest out… Look straight ahead… Brace the abdominals… Grip the bar tight… Push the ground away through all four corners of your feet… Drive the hips forward as you clear your knees… Stand tall… Control the lowering… Gently touch the ground, pause, and go again…” “Oh yeah, don’t forget to breathe!” Strength training…
When I first started as a fitness director at a commercial gym, this was the training log they used: I created a more detailed version that allowed members to track their aerobic activity as well: Later, I designed a log used strictly for strength training (click here for a high-res copy): Why Keep a Training…
I remember when I first started lifting seriously in a commercial gym. My routine consisted of one body part a day. I would go to the gym and trash that body part! A typical two-hour workout back then was like a boxing match: I would use just about every and any exercise available to hit…
Everything works for a while, and vegetarianism is no exception. Many people adopt a vegetarian lifestyle believing it will improve their health and longevity. While it may provide benefits for a period of time, the unfortunate reality is that going too long without animal protein can lead to nutritional deficiencies, poor health, illness, and even…
If you’re a law enforcement officer, proper hydration is imperative. Even a slight state of dehydration can “impair” your ability to think and perform. Dehydration can occur in less than 10 minutes and may cause muscle cramps, unnecessary fatigue, diminished strength, and can affect your performance under fire. Even at 1% dehydration, you lose much…
Q: In your article The Russian Approach to Size and Strength T-Nation Archive, you mention “decrease the load by 5% each set” in one section, but in others, no percentage is specified. When it’s left blank, does that mean the weight stays the same? A: It depends on the sequencing method used.
With the right approach, bodybuilding can be one of the best things you do for your body, mind, and spirit. In an inspiring TED Talk, Charles Eugster explains why rebuilding your body as you age isn’t just a good idea—it’s essential. Here are some key takeaways from his talk: Not only does Eugster look phenomenal…
Muscle mass naturally declines as you age, starting in your late twenties. However, bodybuilding is one of the most effective ways to counteract this process. It’s an excellent anti-aging tool for both men and women. But taken to the extreme, bodybuilding can actually accelerate aging and may even contribute to an early death. The Downside…
Here’s an exercise you don’t see often in the gym. In fact, just hearing the name might make people shrug. But if you’re looking to boost upper trap development and improve elbow flexor strength, the calf machine shoulder shrug could be just what you need. Why Use a Calf Raise Machine for Shrugs? Performing shrugs…
Here’s a unique and highly effective way to perform an abdominal crunch. I’ve used this exercise successfully with my clients for years. It’s called the Sicilian Crunch—not just to honor my parents’ nationality, but because by the time you’re done, it feels like a dozen mobsters have unloaded rounds into your abs! Believe me, this…