We all knew Jon Snow was coming back to life—but The Formulator too? Who would’ve thought? What Is The Formulator? The Formulator is a unique forearm training tool that locks directly onto your hands, eliminating the thumb as the weak link in forearm exercises. According to its original marketing: You’ll feel the Formulator difference in…
Testing your strength levels each year isn’t just about structural balance—it’s also essential for determining the optimal training frequency for your lifts. The Recovery Test Method Select one major lift per month to test, such as:✔ Squat✔ Deadlift✔ Bench Press✔ Pull-Up✔ Parallel-Bar Dip Each month, follow this structure: The next month, repeat the process with…
Electronic muscle stimulation (EMS) can be a valuable tool for weightlifters. Here are four ways you can benefit from EMS: Kots’ method works well 4–6 hours after a workout as part of a double-split system, while the recovery method is best used the day after training. The latter can be conveniently performed while working on…
The standard side-lying dumbbell external rotation primarily overloads the middle of the range of motion. If you use a resistance tube, it shifts the overload to the end of the range. But what about the start of the range? That’s where these two variations come in. I learned the Buchberger External Rotation from renowned shoulder…
I’ve always tried to avoid problems. If a glass is near the edge of a table, I move it. If a parking spot is too tight, I find another one. But the other day, I had an epiphany—maybe avoiding problems isn’t always the best strategy. In fact, having a few challenges might actually help with…
You won’t find a better exercise for building the lower body than the squat. However, that doesn’t mean squats should be the only tool in your toolbox! Recently, single-leg training has been championed as a suitable alternative to bilateral squatting, with split squat and lunge variations being the go-to choices for folks seeking a break…
In the presentation below, I introduce a fresh approach to structuring strength training programs: The Alternating Conjugate Periodization Model. This method optimizes strength development by strategically alternating training variables to prevent plateaus and maximize progress. I think you’ll find it interesting—take a look. For a deeper dive into periodization strategies, check out page 101 of…
One of my most popular articles to date is about calf training: The Answer for Massive Calves It’s been widely discussed in forums, and I still receive questions about this method—especially about tempo: “Is it really necessary to go that slow when training calves?” Yes, it absolutely is. Here’s why. Why Slow Reps Matter for…
Staying up to date with scientific research can provide valuable insights for health and fitness professionals. If you’re a personal trainer, here are some recent findings that can help you stay ahead of the pack: 1. Recruit Fast-Twitch Muscle Fibers for Rehab and Performance Lovering performed muscle biopsies of the rotator cuff and found the…
We know that the supraspinatus plays a greater role in the first 15–30 degrees of a lateral raise, while medial deltoid activity peaks between 90–120 degrees. So, how can we use this information to our advantage? If you want to place more stress on the supraspinatus fibers—such as during rehab from a rotator cuff repair—overload…