Most people “wear their shoulders too low,” according to Dr. Shirley Sahrmann, author of Diagnosis and Treatment of Movement Impairment Syndromes. At an Ontario Kinesiology Society seminar in 2004, Sahrmann pointed out that shoulder depression causes more problems than elevation—one of the most common being neck pain. Simply raising the shoulder girdle can improve cervical…
If your goal is to lose weight fast and look like an actress, I have news for you—dramatic results don’t happen overnight! A serious transformation takes serious time and effort. You can’t undo 30 years of poor habits in 30 days—it just won’t happen. One of the biggest obstacles in weight loss is the inability…
Many strength athletes are creatures of habit. They do the same thing day in and day out. They get big, they get strong, and sometimes they get bored! A great way to cure boredom is to set a challenge. Forget about adding more weight to the bar. Do something different. In fact, forget the bar…
On January 19, 2015, I posted the first blog entry of the year, and here we are today—12 months and 225 posts later. Our readership has grown considerably over the past year. The number of newsletter subscribers and social media followers has increased steadily as well. On LinkedIn, for instance, we started the year with…
As we wrap up another year, let’s take a look back at some of the most popular and insightful articles we published in 2015. These ten articles covered everything from injury rehabilitation to Olympic lifting, flexibility training, and advanced strength techniques. If you missed any of them, now’s the perfect time to catch up! The…
Wouldn’t it be nice to pop a can of spinach and gain instant strength like Popeye? While that may be a fantasy, there are ways to enhance your strength immediately. After years of researching strength training and learning from top experts, I’ve identified six unique methods to increase pushing and pulling strength instantly—no spinach required!…
Today’s workout reminded me of a very important lesson: Listen to your body! You’re probably expecting a sermon on how it’s best to hold back a bit in training to make continual progress and reduce the chance of injury. Nine times out of ten that’s true, but not always. Once in a blue moon the…
Mixing powerlifting-style heavy training with bodybuilding-style moderate rep work is a proven strategy for building size and strength simultaneously. Below are four effective methods to structure your training for maximum results. HEAVY EARLY, MODERATE LATE IN A WORKOUT MondayA. DeadliftB. One-Arm RowC. Pulldown WednesdayA. Back SquatB. Leg PressC. Leg Extension FridayA. Incline Bench PressB. Flat…
Elevating the front or back of the feet during lower body exercises can significantly impact range of motion, body position, and muscle activation. Take squats, for example—raising the heels on a wedge, weight plates, or a 2×4 shifts more emphasis onto the quadriceps and helps those with tight hip flexors and calves squat deeper while…
To maximize intra-abdominal pressure (IAP) during strength training, research indicates that you should breathe deeply (about 75% of maximum) into your belly and hold that breath throughout the rep, exhaling only after completing the movement. This technique provides optimal spinal support, enhances strength, and reduces injury risk. Breathing and Athletic Performance Proper breath control isn’t…