Blog
Mastery Over Mediocrity: Reread Great Books and Master Great Movements
In a world obsessed with novelty, we often forget the power of repetition. Whether it’s reading or training, mastery doesn’t come from dabbling—it comes from
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
Individualized Circuit Training
Here’s a circuit training workout I put together with a specific purpose in mind: to target key muscle groups through precise exercise selection and execution.
Hanging-Band 90/90 Split Squat
Give the hanging-band 90/90 split squat a try. This advanced variation ramps up stabilizer activity from the core down—so check your ego at the door
Eat Breakfast Before Weight Training
This morning marked the final medicine ball session of the year. Next week, I’ll be transitioning into a strength and hypertrophy phase—the first phase of
Boost Recovery with an Adrenal IV Drip
Check out my heart rate variability (HRV) reading after receiving an adrenal IV drip yesterday—it’s one of the highest scores I’ve ever recorded! To put
Back Barbell Step-Ups
When performing back barbell step-ups, it’s essential to find the proper step height before adding any significant load. Begin with an empty bar and a
70-Degree Neutral-Grip Dumbbell Presses
Here’s a simple way to reduce stress on your shoulders during pressing movements. Next time you’re in the gym, take a look around. Most people
Lateral Raises with Two Resistance Tubes
Elastic resistance is a fantastic way to overload the top range of a lateral raise, placing more emphasis on the medial deltoid—an area often neglected
How to Reduce Shoulder Stress During Presses
Yesterday we looked at a simple fix to reduce hip stress during wide-stance squats and deadlifts. Today, let’s shift our focus to decreasing shoulder stress
Semi-Wide-Stance Back Squats
Arnold Schwarzenegger and Franco Columbu were known for experimenting in the gym to overcome weaknesses. One of their discoveries: squatting with a wider stance helps
A 15-Year-Old Making Progress in the Gym
For several weeks now, 15-year-old Joseph has been working hard on hanging-band squats and assisted chin-ups. Friday night he was able to see what effect
Half-Kneeling Rope Woodchop and Reverse Woodchop
The half-kneeling rope woodchop and reverse woodchop are two exercises that work your obliques in a “spine-friendly” manner. These anti-rotational movements are a solid addition
Angles90 Pull-Ups with Xvest
The Angles90 grips are a great tool to add variety and reduce joint stress during pull-ups. One challenge, however, is that their lower starting position