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.
Thumbs Up for Virtual Training
Virtual training started as a pandemic solution and became a smarter business model. See how remote coaching changed one trainer’s schedule, service delivery, and long-term approach.
Normal Blood Pressure with Red Meat and Salt
Red meat, salt, strength training, and blood pressure rarely get discussed without fear. One personal snapshot challenges the usual assumptions while pointing readers toward a stronger, more individualized view of health.
The Story of Invincible
Behind every book is a story, and Invincible is no exception. Get the background on how a seminar on injury prevention became a webinar, then a full book for serious lifters.
Weight Training Transformed This Kid
Strength training can do more for kids than build muscle. Joseph’s transformation shows how structured weight training can support confidence, discipline, school performance, and physical development.
Homemade Pickles
Don’t toss the brine when the pickles are gone. Reusing it with fresh cucumbers is an easy way to keep fermented vegetables, probiotics, and salty crunch in your diet.
0 to 10 on Chin-Ups and Dips
Chin-ups and dips are skills that reward real training, not random exercise. Amanda’s progress from zero to ten reps shows what consistent programming, recovery, and patience can do.
Keeping Up with Current and Not-So-Current Research (August 2022)
Recent and classic research can change how coaches think about sleep, training, nutrition, toxins, longevity, and daily movement. Here are several findings worth putting on your radar.
My Favorite Leg Finisher
Twenty-rep squats hit differently at the end of a hard leg session. Done after the main work, they can build muscle, test mental toughness, and create a massive conditioning effect.
An Experienced Trainer Shouldn’t Do This!
Professionalism matters long before a client ever books a session. A sloppy trainer advertisement becomes the setup for a sharper lesson on reputation, referrals, and business standards.
Semi-Supinated Chin-Ups
Elbows and wrists don’t always love straight-bar chin-ups. Semi-supinated chin-ups offer a more joint-friendly grip option while keeping the movement brutally effective.
Reverse Squat
Squatting deep requires more than just trying to drop lower. The reverse squat teaches you to pull into the bottom position and strengthen the muscles that support full-range squatting.
Step-Up Progressions
Step-ups are only as useful as the way you progress them. Explore how changing height, direction, loading, and support can turn a simple lower-body exercise into a stronger training tool.
Grin and Bare Abs
Weighted pull-ups and dips do more than build the upper body. Used with strict form, these big movements force the abs to stabilize hard and can deliver a serious core-training effect.
Step Loading
Progression doesn’t need to be complicated. Step loading gives lifters a simple way to add weight over several workouts while keeping reps steady and effort under control.
Keeping Up with Current Research (February 2022)
February’s research roundup looks at nutrient quality, handgrip strength, sleep, sarcopenia, testosterone, hypertrophy, and other findings fitness professionals should keep on the radar.
Hip Isolation Work
Hip isolation work can sharpen the muscles that support squatting, sprinting, jumping, and lower-body control. Keep it strict, controlled, and brutally honest.
Tib Bar Raises
The tibialis anterior is ignored until shin pain, imbalance, or lower-leg weakness shows up. Tib bar raises give this undertrained muscle the direct work it deserves.
Two Steps to a One-Arm Chin-Up
One-arm chin-up training needs a progression, not wishful thinking. Mixed-grip work and wrist-grip chin-ups give lifters a practical path toward the goal.
Chi Machine Power Nap
Power naps can be a legitimate recovery weapon, and the Chi machine is one tool used to flip that switch fast. Short, strategic rest can beat dragging yourself through the day.
My Workout Supplement Ritual
Fruit and supplements can be useful when timing matters. Here’s how pre-, intra-, and post-workout nutrition can be organized around performance, recovery, and sleep.