Rule #1: Doing high-rep sets at the beginning of a workout increases lactic acid levels and inhibits the recruitment of high-threshold motor units, decreasing strength. Rule #2: Pyramiding from high reps to low reps crosses too many borders and confuses the body. Keep intensity within a narrow range. Rule #3: There’s an inverse relationship between…
During an episode of The Motivation and Muscle Podcast Show, Brooks Kubik, author of Dinosaur Training Secrets, discussed how weightlifters in the 1930s and ’40s naturally gravitated toward high-protein, low-carb diets. Without modern nutrition courses or research, they relied on instinct. When they prioritized protein, salads, and vegetables, they felt better, looked better, and performed…
On page 81 of The Elite Trainer, I discuss a controversial topic in strength training: Are Olympic lifts necessary to improve athletic performance in sports other than Olympic weightlifting? Let’s explore what some of the top experts in the field have to say. Bret Contreras: Comparing Olympic Lifts to Powerlifting “For decades, coaches have debated…
Prescribing a specific number of repetitions is not always ideal in strength training. Sometimes, regulating time under tension (TUT) is a better approach than simply counting reps. One example we looked at a few weeks ago was the wrist roller exercise. When Time Under Tension Works Best Certain exercises make it difficult to count reps…
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:…