Blog
Target Your Rear Delts Like Never Before
If you’ve struggled to feel your rear delts working—or to fill in that rear delt gap—this variation of the bent-over lateral raise could be the
Statue of Liberty Squat
A single-leg squat is a rear-foot-elevated split squat performed on a high surface like a bench rather than a step. It’s a great exercise for
How I Deal With My Nutritional Vice
People often ask if I have a nutritional vice. I suppose I have two, but I don’t consider them that bad. I enjoy a glass
Bodybuilder Big, Powerlifter Strong
Can 10 sets of 3 build as much muscle as 3 sets of 10? The short answer is yes—but the type of hypertrophy you experience
A Great Way to Reduce Post-Workout Soreness
Without a doubt, branched-chain amino acids (BCAAs) top the list of supplements to take during a workout. BCAAs have a host of research-supported benefits for
Are Great Athletes Born or Made?
Many trainers proudly highlight their work with professional and elite athletes, wearing it like a badge of honor. While this makes for great marketing, the
My Thoughts on the Functional Movement Screen
I was recently asked about my thoughts on the Functional Movement Screen (FMS). While I believe the FMS has some value, I don’t see it
Periodization for Bodybuilders: How to Plan Strength Training for Maximum Muscle Mass
If you’ve been in the muscle-building game for a while, you know that you can’t stay on one routine forever. No matter how well a
Periodization for Athletes: How to Plan Strength Training for Maximum Performance
The famous adage “If you fail to plan, you plan to fail!” applies to strength training as it does to just about any other endeavor.
Sticks, Stones, and Pink Dumbbells May Break Your Bones
Falls are the leading cause of injury-related death among the elderly (1). In fact, elderly patients are three times more likely to die following a
How to Achieve 20 Chin-Ups
The ability to perform a proper chin-up—grabbing an overhead bar and pulling yourself up until your chin clears it—is a struggle for many. Some see
Cardio Can Make You Fat
Q: I’m confused about the best way to do cardio for fat loss. One book says to keep the intensity low (no more than 60%
The Leftover-Dinner Breakfast
With food more abundant than ever, we should be thriving—but instead, many people feel lethargic, gain body fat instead of muscle, and suffer from chronic
How to Breathe During Strength Training
“Chin up… Chest out… Look straight ahead… Brace the abdominals… Grip the bar tight… Push the ground away through all four corners of your feet…
Training Log
When I first started as a fitness director at a commercial gym, this was the training log they used: I created a more detailed version
The One-Lift-A-Day Cure
I remember when I first started lifting seriously in a commercial gym. My routine consisted of one body part a day. I would go to
Introducing the Naive Vegetarian
Everything works for a while, and vegetarianism is no exception. Many people adopt a vegetarian lifestyle believing it will improve their health and longevity. While
Dehydration Is Against the Law
If you’re a law enforcement officer, proper hydration is imperative. Even a slight state of dehydration can “impair” your ability to think and perform. Dehydration
Questioning the Russian Approach to Size and Strength
Q: In your article The Russian Approach to Size and Strength T-Nation Archive, you mention “decrease the load by 5% each set” in one section,
Bodybuilding: Anti-Aging or Not? (Part 2)
With the right approach, bodybuilding can be one of the best things you do for your body, mind, and spirit. In an inspiring TED Talk,
Bodybuilding: Anti-Aging or Not? (Part 1)
Muscle mass naturally declines as you age, starting in your late twenties. However, bodybuilding is one of the most effective ways to counteract this process.