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.
My Balls Were Frozen!
Outdoor medicine-ball circuits bring conditioning, power, and a serious dose of discomfort together in one gritty workout. Throws, sprints, and fresh air can beat another boring cardio session.
The Pros and Cons of Detraining
Taking time off can feel like slipping backward, but strategic detraining has a place. Explore how a planned layoff may help recovery, reset motivation, and set up a stronger return to hypertrophy-focused training.
How to Get Lean in One Week (Part 2)
Nutrition is only half the battle. This follow-up lays out a short, intense training week built around dense workouts, strategic overload, and a final push to look sharper for an event.
How to Get Lean in One Week (Part 1)
Part one lays out an aggressive short-term leaning phase built around high protein, very low carbs and fats, and careful supplement use. It’s a hard-cut approach for serious trainees, not a casual diet plan.
Finish Off Your Calves With Donkey Calf Raises
A calf-training finisher using donkey calf raises to attack the lower legs after heavier work. It’s old-school bodybuilding with a purpose: finish the muscle hard and leave no easy reps behind.
Stretching as a Diagnostic for Sciatic Nerve Irritation
A diagnostic-style stretching post that uses sciatic nerve irritation to show how assessment can reveal more than simple tightness. It’s a practical reminder that not every “stretching problem” is really a flexibility problem.
I Should Have Been Dead By Now
A personal health reflection that pushes back against fatalistic thinking about genetics. The article argues that lifestyle, nutrition, training, and environment can matter enormously—even when family history looks grim.
Quit Sucking In Your Gut During Exercise!
A coaching cue correction on abdominal bracing and why constantly sucking in the gut during exercise can compromise stability. The article argues for proper bracing over cosmetic hollowing when lifting.
For Women That Fear Weight Training Will Make Them Muscle-Bound
A direct response to the fear that lifting weights will make women bulky or muscle-bound. It explains why strength training usually improves body composition, metabolism, and shape without creating the exaggerated result many women fear.
For Women That Fear Weight Training Will Make Them Inflexible
A myth-busting piece for women who avoid weights because they think lifting will make them stiff. The article explains how full-range resistance training can improve flexibility while building strength and body composition.
Balance Training and a Rock Star (Part 2)
Part two brings the lesson home by contrasting real strength training with flashy Bosu-ball entertainment. The takeaway is classic The Elite Trainer: be a personal trainer, not a personal entertainer.
Balance Training and a Rock Star (Part 1)
Part one uses a knee-pain client case to expose the problems caused by poor squat mechanics, Smith machine habits, and too much anterior-core work. It’s a useful reminder that expensive training can still be bad training.
Balance, Agility, and Plyometric Training for Sport
A critical look at balance, agility, and plyometric training for sport, separating what actually transfers from what just looks impressive in the gym. The article challenges trainers to prioritize performance over circus tricks.
The Words You Say After a Successful Surgery
A thoughtful post on what “successful surgery” really means: not just a clean procedure, but eventually getting back to life without constantly thinking about the injury. True recovery shows up in function.
Train Strength and Power on the Same Day or Alternate Days?
A programming decision guide for athletes: train strength and power together when building size and strength, or separate them when maximizing power is the priority. It’s periodization with a purpose.
The Reclining Field Goal Exercise
A deceptively tough no-equipment core exercise that relies on stabilization, not endless spinal flexion. The Reclining Field Goal is simple to set up, hard to perform, and more useful than it looks.
No Carbs Post-Workout
A contrarian post-workout nutrition strategy that argues some lifters may benefit from skipping carbs after training and using amino acids instead. It’s especially framed for body composition phases where fat gain is a concern.
Three Squat Antagonists
A programming article on pairing the squat with true antagonist movements. It introduces inverted squats, reverse cable squats, and reverse band squats as unconventional ways to balance heavy lower-body training.
An Instant Cure for Muscle Cramps
A practical piece on exercise-related muscle cramps, electrolytes, sodium, and the oddly effective pickle solution. It turns a memorable quick fix into a bigger reminder that mineral balance matters.
Punch The Clock Workouts
A reminder that long-term results come from showing up consistently, not waiting for perfect motivation or heroic workouts. Punch the clock, do the work, and let ordinary sessions compound.