When Leo began training with me in September 2024, our first goal was to improve body composition — lose fat, build a foundation. By May 2025, he was lean enough to start tackling chin-ups. The test? One honest attempt… and zero reps. That’s where the journey began. We kicked off with Phase 1: Eccentric Chin-Ups,…
One of the biggest challenges people face when traveling is maintaining their exercise routine. The two most common excuses? Lack of time and lack of resources. But where there’s a will, there’s a way! If you have a busy day of meetings or sightseeing, get your workout done early before work or play get in…
Think regular push-ups are too easy? It’s time to take your upper body workout to the next level with feet-elevated 1¼ push-ups. This advanced variation targets your chest, shoulders, triceps, and core with increased intensity, promoting greater strength and muscle growth. Steps for Performing Feet-Elevated 1¼ Push-Ups: Benefits of Feet-Elevated 1¼ Push-Ups: Tips: Conclusion: Feet-elevated…
Hanging leg raises are a cornerstone of core training, especially for athletes, as they target the lower abdominals and hip flexors. As your strength improves, advanced variations are essential to continue challenging your core. Here, we explore two advanced hanging leg raise techniques designed to push your limits and elevate your core strength. Loading Progression…
Chin-ups and dips are two of the best strength training exercises you can do, but most people struggle with them. They’re a challenge for both men and women, regardless of how many years of training experience they have! Remember, there’s a big difference between exercising and training. Exercising just to sweat and burn calories with…
Training to perform a one-arm chin-up involves a simple two-step progression: a) Start with a mixed grip—hands placed shoulder-width apart, as demonstrated in the video below. Each session, increase the distance between your hands by one inch on each side. b) After six sessions, grab the bar with your right hand only (palm facing you)…
Many strength coaches like myself preach quality over quantity. It’s not how much you do—it’s how you do it! Squats are no exception. When it comes to squats, a full range of motion with less weight often trumps a partial range of motion with more weight. Remember: work equals force times distance. You can increase…
Here’s a great way to emphasize the top range during pull-ups. In the Wide-Grip Side-To-Side Pull-Up, your chin must stay above the bar as you move from one hand to the other. And don’t cheat the bottom—lower all the way down until your elbows are fully extended and your shoulders are elevated. Take a look…
With recent gym closures, many people have been forced to train at home. You can target most major muscles with limited equipment—except for the soleus, one of the primary muscles of the calf. The calf consists mainly of two muscles: the gastrocnemius and the soleus. The gastrocnemius is heavily involved when the knee is extended….
If you’re going to do pull-ups, do them right! Instead of grinding out 3–4 sets of 10 “ugly” reps, flip the script: do 10 sets of 3–4 quality reps. You’ll get a better training response with far less risk of injury. If you struggle to complete even a few solid reps, focus on the eccentric…