Much like writing software or music, strength training requires a universal language of program design. Trainers need a consistent prescription format to ensure consistent results. Even the best program can lead to inconsistent outcomes if it’s interpreted differently. To eliminate this variability, specific training parameters must be defined. The system outlined below helps maintain consistency…
The push-up is one of the most poorly executed exercises. One major issue is core stability—many people resemble a dolphin “swimming” through their reps. The core must remain tight and stable with a neutral spine throughout every repetition. If form breaks down, the set should be terminated. Another common mistake is inadequate depth. Every rep…
To lift a weight, muscular force must exceed the downward force of the load. The opposite occurs when lowering a weight—motor units deactivate until the downward force surpasses the muscular force resisting it. With fewer motor units engaged, greater tension is placed on the remaining muscle fibers, leading to hypertrophy but often resulting in soreness….
As another year comes to a close, let’s take a look back at some of the most impactful articles, blog posts, and discussions from 2014—covering everything from strength training and injury prevention to muscle-building strategies and programming techniques. Featured Articles Bodybuilding.com T-Nation EliteFTS The PTDC Fitness & Performance Publications Top Blog Posts on TheEliteTrainer.com Special…
One of the first seminars I ever delivered was at the 2002 Canadian Personal Trainers Network (CPTN) Conference at Ryerson University in Toronto. Titled Strength Training Parameters and Program Design, the lecture was a great success. Many trainers approached me afterward for consultations and eagerly attended my upcoming workshops. The CPTN even invited me back…
Over the years, we’ve seen muscle magazines, nutritional supplements, and training equipment come and go—sometimes for the better, sometimes for the worse. Take soy-based proteins, liquid creatine, and kettlebells (don’t worry, they’ll fade soon) as examples. Then there’s Rheo Blair’s protein, some of Arthur Jones’ original Nautilus machines, and magazines like Muscle Media 2000 (before…
In the strength world, you have volume proponents (VPs) and intensity proponents (IPs). The VPs push multiple sets as the optimal method to train, and the IPs insist that one set taken to the utter limit is more than enough. This debate has been going on for years and to be honest, both camps have…
“Chin up… Chest out… Look straight ahead… Brace the abdominals… Grip the bar tight… Push the ground away through all four corners of your feet… Drive the hips forward as you clear your knees… Stand tall… Control the lowering… Gently touch the ground, pause, and go again…” “Oh yeah, don’t forget to breathe!” Strength training…
A few weeks ago, I gave you a taste of seven advanced exercise variations. Well, I’m back with seven more that you can use immediately in the gym to boost your training progress. No time for foreplay—let’s get straight to it. 1. Accommodating Assistance Back in the mid-1950s, Dr. Arthur Steindler introduced the concepts of…
The reverse hyperextension is an excellent movement for the posterior chain. To enhance its effect, resistance bands can be added to provide greater overload where you want it (hips extended) and less where you don’t (hips flexed). The advantage of using elastic resistance instead of just weight plates is that it allows you to accelerate…