Blog
The 10-Minute Tendon Protocol: How to Build Stronger, Injury-Proof Tissue
Most athletes train muscles. The smart ones train tendons. The problem? Tendons don’t give you warning signs. There’s no such thing as delayed-onset tendon soreness.
Learning to Walk Again
“John Paul, may I talk to you outside please?” I knew it was about to get uncomfortable as I followed the doctor and his colleague
Standing Rope French Press
Some people think the Standing Rope French Press is some kind of specialty coffee. It’s not… it’s an excellent elbow-friendly exercise that emphasizes the long
How to Double Your Push-Ups
This is a great time to increase the number of push-ups you can do. Let’s say your goal is to hit 20 strict push-ups, but
Seated Leg Extensions
Favor higher reps when performing seated leg extensions. The key is constant tension: use a moderate weight, go up to a soft lock at the
Live Longer with Testosterone Therapy
I’ve always been an advocate of functional endocrinology first and foremost—before hormone replacement therapy (HRT). If you want to optimize your hormones, start by eating
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