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.
The Growing Rate of Childhood Obesity (Part 1)
Part one takes aim at childhood obesity through the lens of food quality, parental responsibility, and the damage caused by processed, nutrient-poor diets. It’s not delicate, but it is direct: kids cannot eat junk that parents refuse to buy.
Offset-Grip Dumbbell Lateral Raise
A shoulder-training tweak that uses an offset dumbbell grip to hit the rear delts without turning the lateral raise into an impingement trap. It’s a small change with a big payoff for balanced deltoid development.
A Leap of Faith or A Calculated One?
Returning to supinated-grip chin-ups after distal biceps surgery was not a reckless jump back in. This comeback was built through patience, smaller benchmarks, and a calculated return to strength.
My Top 5 Nutrition Resources
A curated list of nutrition resources for trainers and serious fitness enthusiasts who want principles, not diet fads. The recommendations cover nutrition education, fat loss, traditional diets, and the psychology of eating.
Wave-Like Loading For Athletes
A quick loading template from Al Vermeil that keeps high-volume training from dulling the nervous system. The article lays out an 8-set wave structure that blends higher-rep work with heavier lower-rep sets for athletes.
Heal Like Wolverine (Part 5)
Part five shifts from recovery to prevention, showing how smarter programming, controlled reps, and better exercise execution can help keep injuries from happening in the first place. Train sloppy long enough and the body eventually sends the bill.
Heal Like Wolverine (Part 4)
Part four digs into hamstring strains and why prevention is more than throwing in a few random leg curls. It highlights eccentric strength, smart exercise selection, and better planning for athletes exposed to sprinting, jumping, and high-speed movement.
Heal Like Wolverine (Part 3)
Part three uses a real biceps injury story to show why lifters need to advocate for proper diagnosis and not blindly accept a quick dismissal. It’s a reminder that experience, common sense, and persistence matter when something feels seriously wrong.
Heal Like Wolverine (Part 2)
Part two shifts from anti-icing theory to practical recovery habits: sleep, nutrition, supplements, light movement, and other methods that may support healing. It’s a recovery checklist for lifters who want to bounce back faster without doing anything reckless.
Heal Like Wolverine (Part 1)
Part one challenges the traditional RICE approach and argues that icing can interfere with the body’s natural healing process. It introduces the “garbage out, groceries in” concept and makes the case for movement-driven recovery.
Athletes Play Dynamically and Should Train Dynamically
A performance-focused argument against treating athletes like rehab patients. The article explains why dynamic athletes need dynamic core work, dynamic stretching, and training that actually resembles the demands of sport.
The B/S Weight Loss Approach That Works
A blunt two-week fat-loss reset built around a simple “B” diet and “S” complex workout. It’s restrictive, memorable, and deliberately aggressive for people who need a hard push to get the scale and waistline moving again.
Male Clients Are From Mars, Female Clients Are From Venus
A practical look at how client psychology affects coaching communication, with a sharper take on why feedback that motivates one client may shut another down. The point is not to tiptoe—it’s to know your audience and deliver the message in a way that actually gets results.
A "Wrist-Friendly" Version of the Reverse Bench Press
The reverse bench press can be rough on the wrists, but an EZ-bar changes the angle and makes the lift more usable. Try this variation to target the triceps with less joint irritation.
My Daughter's Latest Hospital Visit
A personal story about injury, parenting, and the tension between conventional care, observation, and alternative recovery thinking.
How To Restore Your Alpha Male Status
A bold, old-school The Elite Trainer style discussion on testosterone, stress, recovery, and what men should consider before jumping to quick fixes.
Women’s Pull-Up Study: What Were They Thinking?
A pointed critique of pull-up research and a reminder that if you want to get better at pull-ups, specificity still rules.
The Drug of Choice (Part 3)
The series concludes with a direct defense of exercise, especially resistance training, as one of the most powerful lifestyle tools available.
The Drug of Choice (Part 2)
Part two continues the argument by looking at domestication, lifestyle, diet, and how modern convenience can change bodies for the worse.
The Drug of Choice (Part 1)
The opening piece in a provocative series on modern health, lifestyle, technology, and the choices that quietly shape physical decline or resilience.