Blog
The 10-Minute Tendon Protocol: How to Build Stronger, Injury-Proof Tissue
Most athletes train muscles. The smart ones train tendons. The problem? Tendons don’t give you warning signs. There’s no such thing as delayed-onset tendon soreness.
Inverted Sit-Ups and Squats
Standard sit-ups on the floor or a slant board are no challenge for most experienced lifters—but try doing them while hanging upside down, and you
Neutral-Grip Chin-Ups
You know the importance of varying your grip during chin-ups—to prevent stagnation, promote balanced strength and size development, and reduce the risk of recurring injuries.
The Last Set: A Synergistic Combination of Volume and Intensity in Strength Training
In the strength world, you have volume proponents (VPs) and intensity proponents (IPs). The VPs push multiple sets as the optimal method to train, and
Breathing 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…
7 More Advanced Exercise Variations
A few weeks ago, I gave you a taste of seven advanced exercise variations. Well, I’m back with seven more that you can use immediately
Wrist Roller Exercise on a High Step
Prescribing a rep number is not always beneficial in strength training. Take the wrist roller exercise, for example. I have people perform this on a
Tube Lateral Raise and the Jettison Technique
If your goal is to build “barn door” wide shoulders, try tube laterals where you overload the top range. Here’s an example of elastic resistance
Telle Shoulder External Rotation
This exercise is named after Jerry Telle, an exercise scientist out of Colorado. Think of the regular side-lying dumbbell external rotation, but instead of moving
Swiss Ball Side-Lying Dumbbell Lateral Raise
We know that the supraspinatus plays a greater role during the first 15–30 degrees of humeral abduction (in simpler terms, the beginning of a lateral
Prone Lateral Ball Roll
In some cases it’s best to count reps, and in other cases it’s best to regulate the time under tension. The prone lateral ball roll
Accommodating Resistance on the Reverse Hyperextension
The reverse hyperextension is an excellent movement for the posterior chain. To enhance its effect, resistance bands can be added to provide greater overload where
A Wrist-Friendly Version of the Reverse Bench Press
The reverse bench press is not mentioned often and I must admit, I don’t prescribe it too frequently either, but it can be a great
Fascial Cable Flye
Ever since Anatomy Trains rolled out of the station, the fascia has received some serious accolades. Here’s an interesting movement that stretches the fascia from
Accommodating Assistance on the Nordic Hamstring Curl
A good way to get strong on the Nordic hamstring curl is to use accommodating assistance from a lat pulldown machine but done in a
Lean-Away Dumbbell Lateral Raise
If your goal is to build “barn door” wide shoulders, lean-away dumbbell laterals allow you to overload the top range of the movement where greater
Lower Russian Twists (aka “Windshield Wipers”)
In some cases it’s best to count reps, and in other cases it’s best to regulate the time under tension. The lower Russian twist is
The One-Lift-A-Day Cure: A Training Prescription For Larger And Stronger Muscles!
When I first started lifting seriously in a commercial gym, my routine consisted of one body part a day. I’d go to the gym and
7 Advanced Exercise Modifications
Give a guy a set of dumbbells and tell him to curl them. Without even thinking about it, he’d grip those dumbbells right in the
The Power Rack and The Power Pill
Walk into any gym, and certain thoughts cross your mind: fake boobs, synthol arms, lipo six-pack, calf implants—or “that guy’s juicing, for sure!” We all
Strength Training Lecture – Metabolic, Neural & Hormonal Effects of Tempo
Here’s part of my presentation at the 2012 Conference of the Ontario Kinesiology Association.