When my wife and I bought a new home around 10 years ago, we knew we were going to spend a few dollars on structural upgrades. One of them was an extra foot of ceiling height in the basement so that once my gym was set up, overhead pressing wouldn’t be a problem. That foot…
In a recent interview, Gary Reinl, author of ICED! The Illusionary Treatment Option, discussed the importance of lymphatic drainage. As Reinl puts it, the lymphatic system is essentially a drainage system that takes out the garbage. Think of it like a garbage disposer in your sink—it takes waste in from one end and disposes of…
I hate to break the news, but in strength training, there’s really nothing new under the sun. Take the popular “10 sets of 10 reps” method. Most modern-day lifters were introduced to this system by Charles Poliquin in the July 1996 issue of Muscle Media 2000, but anyone familiar with Vince “The Iron Guru” Gironda…
Every year, many professional bodybuilders take an extended leave from training. They do this for a few reasons. The rigors of training and dieting to peak for a competition can take a toll both mentally and physically, so it’s beneficial to rest before going on the hunt again. A layoff gives the body time to…
Should athletes train strength and power on the same day or alternate days? The best approach depends on the goal. A study published in the Journal of Strength and Conditioning Research found that alternating strength and power training on separate days led to greater improvements in lower-limb and whole-body power, while training them on the…
A great way to structure strength training is by pairing antagonist (opposing) body parts or movement patterns. This method helps increase range of motion, promote muscle balance around a joint, enhance recovery between sets, and ultimately improve performance—all of which lead to better results. Some common antagonist pairings include: Now, here’s a question for you:…
“There’s nothing sexy whatsoever with good old-fashioned weight training!” – Charles Staley Strength coach and athlete Charles Staley made this point during an interview on the Super Strength Show. He believes that, to an outsider, weight training seems boring. “That’s why you can’t make a reality show out of it,” he says. “If you try…
In this article, we’ll explore how strength training can improve posture. I won’t bore you with why so-called “ideal” posture is important—you can read my article Woman’s Posture from a Man’s Perspective for that—but I will offer practical tips to correct poor posture. Addressing Muscle Imbalances for Better Posture Effective corrective exercise should focus on:✅…
Common Weight Training Injuries JP: What are the most common weight training injuries you see in your practice? Dr. S: The biggest issues I see stem from muscular imbalances—particularly between the superficial front and back lines (for more on this, check out Anatomy Trains). Tight hamstrings are a major culprit, but just as often, injuries…
For those who have read my article The Variable Recovery Training System, an advanced version exists. The routine is exactly the same as outlined in the article, except the major A exercises are rotated over three variations. The movement pattern remains similar, but recovery is extended even further between specific movement patterns. Day 1 (Vertical…