Blog
One Set, More Often: The Low-Volume, High-Frequency Method for Strength and Muscle
Can one hard set build serious strength and muscle? Discover how low-volume, high-frequency training uses quality work, faster recovery and frequent exposure to keep progress moving.
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.
Posture Improvement Through Strength Training
A clear case for improving posture through strength training rather than passive stretching alone. The article connects muscle balance, mobility, kyphosis, lordosis, and full-range lifting to better alignment.
Seated Rope Row to Neck
A rowing variation aimed at the upper back, rear delts, and postural muscles instead of just the lats. The seated rope row to neck is presented as a smarter tool for shoulder balance and posture correction.
What My 5-Year-Old Son Eats for Breakfast
A look at what a fitness-minded parent serves a young child for breakfast, with emphasis on protein, healthy fats, and avoiding the usual sugar-loaded morning routine. It’s part nutrition lesson, part parenting example.
Vitality In A Pill
A supplement-focused overview of the Vitality Formula concept, highlighting CoQ10, carnitine, resveratrol, and turmeric as part of a broader energy, performance, and healthy-aging support strategy.
Do Not Teach Health If You Do Not Represent Health!
A blunt professional standards piece for trainers, nutritionists, and health practitioners: if you sell health, your own habits matter. The message is uncomfortable but clear—credibility is harder to build when your lifestyle contradicts your advice.
My First Go Around With Dr. Eric Serrano (Part 4)
Part four takes on fruit, fructose, the food pyramid, and healthy fats with Dr. Serrano’s usual no-nonsense approach. It’s a nutrition discussion that questions standard advice instead of repeating it.
My First Go Around With Dr. Eric Serrano (Part 3)
Part three focuses on common weight-training injuries, weak links, recovery tools, and the danger of overtraining. It’s a practical injury-and-strength discussion for lifters who train hard but still need to train smart.
My First Go Around With Dr. Eric Serrano (Part 2)
Part two moves into digestion, dairy, eggs, acidity, and food combining. The value here is not generic nutrition advice—it’s the kind of practical nutrition detail serious trainers can use with real clients.
My First Go Around With Dr. Eric Serrano (Part 1)
Part one of the Dr. Eric Serrano interview covers hormones, recovery, sleep, protein, and the stress factors that can quietly undermine progress. It’s a wide-ranging discussion for lifters who know training is only one piece of the puzzle.
The “Advanced” Variable Recovery Training System
An advanced training structure built around variable recovery periods to manage intensity and performance. This is programming for lifters who need more than cookie-cutter sets, reps, and rest intervals.
How to Stop a Case of the Runs
A candid Q&A-style look at what to do when suspected food poisoning leaves your gut in rough shape. The post covers probiotics, simple nutrition, and practical recovery steps while keeping the advice grounded and sensible.
An Update on My Progress with Chin-Ups
An update on returning to chin-ups after biceps surgery, with the emphasis on progressions, confidence, and rebuilding strength the right way. It’s another reminder that recovery is earned rep by rep.
Beef Bolognese Sauce Over Zoodles
A low-carb, family-friendly take on classic beef Bolognese using zucchini noodles instead of pasta. It’s simple comfort food with a physique-conscious twist.
A Blessing In Disguise
A personal reflection on how a setback can become the very thing that pushes you forward. The post ties that lesson back to training, health, and finding the useful lesson inside a frustrating detour.