Blog
Target Your Rear Delts Like Never Before
If you’ve struggled to feel your rear delts working—or to fill in that rear delt gap—this variation of the bent-over lateral raise could be the
Two Pressing Issues for Gym Rats
Most gym rats are “pushers,” not “pullers”—and most do too much horizontal pushing and not enough vertical pushing. If you’re able to press 100-pound dumbbells
Fighting Hard to Restore Health and Independence
Many of you know that my mother has been quite ill, and we’ve been fighting hard to restore her health and independence. One day I’ll
How I Became a Personal Trainer and a 49ers Fan
In this interview, I share the story of how I became a personal trainer—and a die-hard San Francisco 49ers fan. I’ve been in the business
Periodization of Post-Workout Juice
I know what you’re thinking—the title probably made you expect a post about steroids. Sorry to disappoint! This one’s about fruit juice, specifically cranberry juice
You’re Not a Personal Trainer
It’s that time of year again when personal trainers spend hours crafting new programs for their clients. I usually set aside an entire day just
Our Top 10 Articles of 2019
As 2019 comes to a close, let’s take a look back at our most popular and impactful articles of the year. These posts sparked conversation,
Keeping Up with Current Research (December 2019)
Research can provide golden insights for health and fitness professionals. Here are some recent findings in the fields of nutrition and supplementation to help you
Seated One-Arm Thick-Bar Javelin Press
Here’s an exercise you may not have seen before: the seated one-arm thick-bar javelin press. In the video below, I’m using an Apollon’s Axle. I
Chin-Ups: Before and After Eccentric Training
That’s 15-year-old Joseph struggling with chin-ups in the first part of the video. The second part shows the results of just five sessions of eccentric
Front Squat with Chains
The concept of accommodating resistance using chains has gained popularity over the past two decades—and for good reason. Exercises like the front squat follow an
Safety Squat Bar Issues
I’ve had some trouble finding a high-quality safety squat bar that actually fits my power rack. Every year, I do a “fitness equipment” shopping spree,
Healthy Meals in a Pinch
If you’ve read my book Lean and Mean, you’ll know I’m a big fan of leftover dinner for breakfast and lunch. Just make enough food
Heal Injuries Fast with BPC-157
If you’re dealing with nagging aches or full-blown injuries, BPC-157 might be the secret weapon you’ve been looking for. As I explained in Top 8
Eat Your Whey to Greater Gains in the Gym
Whey protein is an excellent post-workout option—but that doesn’t mean you need to drink a shake. You can eat your whey instead! Ricotta cheese is
Standing Behind-The-Back Wrist Curls
Looking to spark new growth in your forearms? Try wrist curls behind your back. This variation emphasizes a strong contraction of the forearm flexors and
The Serrano Pre-Workout Buzz
Want a quick, powerful pre-workout kick that doesn’t involve fancy supplements? Here’s a simple recipe from Dr. Eric Serrano that’ll get you buzzing in the
Pace Your Recovery in the Gym
We all know by now that active recovery is better than passive recovery. It’s better to keep moving between sets than to sit on your
Two Antagonist Exercise Pairings
One of the most effective ways to structure a strength training session is by pairing exercises for antagonist (opposite) muscle groups or movement patterns. This
Neuro-Grip Push-Ups
Want to ramp up the challenge of your push-up routine? Try Neuro-Grip push-ups! This unique tool increases the instability of a standard push-up, forcing your
Go from Zero to Hero on Chin-Ups
Chin-ups are one of the toughest upper-body exercises—especially for women. In fact, the average number of chin-ups a female can perform is zero. Why is