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,…
Resistance training isn’t just for bodybuilders. Whether you’re just starting out, returning after a break, or training for performance, knowing how to build a smart program will save you time, prevent injury, and ensure continuous gains. In their 2004 review Fundamentals of Resistance Training: Progression and Exercise Prescription, Kraemer & Ratamess laid out principles that…
Pull-ups are one of the best exercises for building back and arm strength—but not all pull-up bars are created equal. If you only have access to a straight bar, your grip options are limited, and that can put stress on the wrists and elbows. Enter the Swissies-SP handles—a simple but powerful training tool that instantly…
Most athletes warm up before training or competition—but few take advantage of priming exercises. These short, explosive sessions can “pre-charge” your nervous system and dramatically improve speed, strength, and power later in the day—or even up to two days later. What is Priming? Priming involves a small dose of explosive lifts, jumps, or sprints performed…
If you’ve struggled to feel your rear delts working—or to fill in that rear delt gap—this variation of the bent-over lateral raise could be the solution. Instead of dumbbells, I’m using two 5-pound weight plates (though dumbbells work too). Here’s the key: You don’t need a lot of weight—in fact, most people go too heavy…
If you’re looking to build serious forearm strength and size, it’s time to step beyond the usual dumbbell and barbell wrist curls. Here are two unique cable variations—one using a high pulley and the other a low pulley—that will torch your forearm flexors like never before. High-Pulley Wrist Curl: Isolation at Its Best The high-pulley…
When it comes to fitness, many people strive to improve both strength and endurance. However, combining resistance and endurance training can sometimes lead to the interference effect, where one type of training may hinder progress in the other. A recent study published in Medicine sheds light on how to structure concurrent training programs effectively to…
Chin-ups are one of the most challenging yet rewarding exercises in strength training. Back in 2021, Amanda could only complete 4 chin-ups (read here). With consistent training and a focus on quality, she reached 10 reps in 2022 (read here). Now, she’s hit an impressive milestone: 12 chin-ups! Male or female, this is an exceptional…
If your goal is to maximize muscle growth, focusing on fewer muscle groups per session might be your best bet. Recent research suggests that training too many muscle groups at once could create a “competition for resources,” potentially limiting gains, especially during periods of low energy availability. This finding emphasizes the value of a split…
The sternum chin-up is a challenging exercise that targets your upper body, particularly the lats, biceps, and core. The goal is to touch the bar with your lower chest, increasing the range of motion and difficulty compared to regular chin-ups. As you continue your set, you may find that your range diminishes. When you can…