Blog
The Ultimate Forearm Blueprint: Wrist Curls, Wrist Rollers & Grip Strength
Most lifters train their forearms as an afterthought. This complete guide covers wrist curls, reverse wrist curls, wrist rollers, radial and ulnar deviation, pronation, supination, The Formulator, and a 10-phase plan for building stronger wrists, bigger forearms, and a better grip.
Reclining Field Goal
The Reclining Field Goal is a unique abdominal exercise built around contraction, control, and precision rather than endless reps. John Paul introduces the movement through Nelson Montana’s unconventional approach to ab development.
Ab 45s
Ab 45s look simple until you try to hold the position. Inspired by Barry Ross, this brutal isometric core exercise challenges abdominal strength, body control, and mental toughness.
How to Prevent a Long Night Without Sleep
Late-night training, suspenseful TV, and blue light can keep your nervous system wired when it should be winding down. Here’s how to protect sleep before bedtime.
Chest and Back Superset
Pair cable crossovers with bent-over dumbbell laterals for a fast upper-body finisher that hammers the chest, back, and shoulders without dragging out the workout.
Full Squats with Chains
Chains make full squats more manageable where lifters are weakest and heavier where they are strongest. See how accommodating resistance changes the feel of the lift.
Wobble Board Push-Ups
Wobble board push-ups turn a familiar bodyweight exercise into a demanding stability challenge. With elevated feet and a weighted vest, this variation tests pressing strength, core control, and full-range push-up mechanics.
Stop Scratching Your Shoulder Scab
Shoulder irritation often persists because lifters keep provoking the same tissues. Stabilizing the scapula and respecting shoulder position can stop the cycle from repeating.
A Good Problem for a Personal Trainer
Client retention can create the best kind of business problem: too many people wanting back in. Strong service, referrals, and consistency beat endless chasing.
Paused Close-Neutral-Grip Chin-Ups (5 Sets)
Paused chin-ups reduce momentum, reinforce control, and increase tension where many lifters cheat. This close-neutral-grip variation also gives the shoulders and spine a brief reset at the bottom of each rep.
Personal Training for Couples (Part 2)
Part 2 flips the focus so Barb trains upper body while Terry works lower body. The clip shows how smart programming keeps both partners progressing inside the same training session.
Personal Training for Couples (Part 1)
Couples can train together without doing identical workouts. In Part 1, Terry focuses on upper body while Barb trains lower body, showing how one session can serve two different needs.
Personal Training for Couples
Training couples can work when the program respects two different bodies, histories, and goals. Smart modifications let clients train together without forcing identical workouts.
How to Speed Up the Healing of a Buckle Fracture
A buckle fracture led to an experiment with vibration, low-level laser therapy, and simple tools to support healing. The approach is unconventional but highly practical.
My Thoughts on Intermittent Fasting
Intermittent fasting has benefits, but it is not ideal for every goal or every body. Muscle retention, energy, and personal response matter.
Periodization of Rice
Nutrition and training can follow the seasons. White rice, wild rice, cauliflower rice, mass phases, and fat-loss phases all fit into a periodized approach.
Heavy Hip Thrusts Are Dangerous
Heavy hip thrusts may carry risks that lifters rarely discuss. Nerve irritation, loading decisions, and exercise alternatives deserve a closer look before piling on weight.
A Deep Stretch for Your Chest
A power-rack chest stretch can hit the pecs harder than the usual doorway version. Bar placement, body position, and loading make the difference.
Interpreting Research
Reading research is one thing; interpreting it for real-world coaching is another. Vegetarian diets, stretching, nutrition science, and training methods all get a practical second look.
Our Top 10 Articles of 2018
Revisit the website’s most-read content from 2018, including training strategies, health stories, nutrition takes, and recovery ideas that readers kept coming back to.
Evening Yoga Improves REM Sleep
One evening yoga session produced an unusually strong night of REM sleep. The result raises a useful question about timing, relaxation, and recovery.