Blog
From Zero to Two: Leo’s Chin-Up Breakthrough
When Leo began training with me in September 2024, our first goal was to improve body composition — lose fat, build a foundation. By May
Should The Knees Pass The Toes When Squatting?
For those who read my article 14 Reasons You Shouldn’t Ignore Full Squat Benefits!, here are four more reasons to reconsider the outdated belief that
Restoration Methods – Sleep
Napping is a powerful restoration tool. Research suggests a biological need for midday naps, and according to Chad Waterbury, author of Huge in a Hurry,
Restoration Methods – Nutrition
Whether your goal is muscle growth or fat loss, nutrition plays a crucial role in recovery. Both macronutrient (protein, fats, carbohydrates) and micronutrient (vitamins, minerals)
Restoration Methods – Aerobic Activity
While aerobic training—often called cardio—has its place, excessive amounts can have long-term drawbacks. It may increase oxidative stress, accelerate cell aging, deplete trace minerals, elevate
Restoration Methods – Massage
Whenever possible, invest in professional massage therapy. A deep-tissue massage can target specific problem areas that need extra attention, while a full-body massage can help
Restoration Methods – Electronic Muscle Stimulation
Electronic muscle stimulation (EMS) can be a valuable tool for weightlifters. Here are four ways you can benefit from EMS: Kots’ method works well 4–6
Restoration Methods – Salt Bath
At least once a week, take a salt bath for 20–30 minutes—ideally about an hour before bed. You can create a complete restoration soup by
Restoration Methods – Soft-Tissue Work
Three healthcare professionals I visit regularly for soft-tissue work are Dr. Mae Chan, Mary Tam, and Vlodek Kluczynski. It would be unusual for two weeks
Restoration Methods – Stretching
Static stretching is most effective as a recovery tool when done separately from training rather than as a warm-up. However, if setting aside dedicated time
Restoration Methods – Contrast Shower
Back in 2000, I had the chance to spend time with Dr. Mel Siff at his ranch in Colorado. He shared many secrets on advanced
Restoration Methods – Introduction
restore (r-stôr, -str): Source: WordNet ® 2.0, © 2003 Princeton University A question I often receive is: “I’ve read so much about the importance of
The Good and Bad of GH Replacement Therapy
Growth hormone (GH) replacement therapy is the latest anti-aging craze. More and more people are considering this therapy to turn back the years. While it
Tiger Balm for Calf Growth
In the past, there was a great topical formulation that worked wonders for athletes. It was called Zanagen Ignite. This stuff brought heat to the
Knockout Growth for Stubborn Calves: Hit Them Hard From All Angles and Hit Them Often!
Calves are stubborn. They’re like that boxer with an iron chin. If you want some knockout growth, you need to hit them hard with methods
My Pterodactyl Wings
When it comes to bodybuilding, illusion is everything. Building well-developed delts and lats can create that classic “V” taper and make your waist appear smaller,
A Simple Two-Step Detox
Sometimes we veer off track with our food choices, and a detox can help reset our system. Here’s a simple two-step process to get you
The Buchberger & Telle Shoulder External Rotation
The standard side-lying dumbbell external rotation primarily overloads the middle of the range of motion. If you use a resistance tube, it shifts the overload
Why You Need More Problems in Life (For Muscle Growth and Success!)
I’ve always tried to avoid problems. If a glass is near the edge of a table, I move it. If a parking spot is too
Do Fewer Sets When Necessary
In strength training, it’s wise to work up to a peak load over several workouts, then drop down a bit at the end before starting
Your Body Fat Program for Survival
Some people have black hair, some have blonde hair, and some have no hair. Some are tall, some are short. Some have dark skin, some