Blog
The Personal Trainer’s Blueprint for Assessments: 30 Years in the Making
In 2026, I celebrate 30 years in business as a personal trainer. That milestone didn’t come from chasing trends, copying what everyone else was doing,
A Potent Sleep Elixir
Many people suffer from sleep-onset insomnia. It can be incredibly frustrating when you’re ready for bed, but sleep just won’t come. To help you drift
Keeping Up with Current Research (May 2016)
Staying up to date with scientific research can give health & fitness professionals an edge. Here are some recent findings to help you stay ahead
The Jon Snow of Forearm Training Equipment
We all knew Jon Snow was coming back to life—but The Formulator too? Who would’ve thought? What Is The Formulator? The Formulator is a unique
How to Determine the Optimal Number of Recovery Days for a Major Lift
Testing your strength levels each year isn’t just about structural balance—it’s also essential for determining the optimal training frequency for your lifts. The Recovery Test
Structural Balance Assessment Routine – Updated
This program is designed to assess structural balance while training. Built into the routine are key strength norms from respected authorities such as Al Vermeil,
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who read my article 14 Reasons You Shouldn’t Ignore Full Squat Benefits!, here are four more reasons to reconsider the outdated belief that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,