The Anabolic Window I'm sure you've read about it online before or perhaps heard some guys talking about it in the gym. "You MUST get your post-workout whey protein shake in within half an hour of finishing your workout for maximum gains" I've seen guys sprinting out of the gym to get their shaker out of the car after a workout to ensure they don't miss the window. The … [Read more...] about Anabolic Window: Legitimate Or Broscience?
Should You Lock Out When Lifting? When it comes to whether you should lock out (i.e. fully extend your joint, be it your knee, elbow or shoulder) there is no clear and concise answer. A quick Google search will show you that guys on bodybuilding, powerlifting and general fitness forums have been arguing over this exact point for the better part of two decades. Frankly I … [Read more...] about Should You Lock Out When Lifting?
The Vince Gironda Neck Press When it comes to muscle development and lagging body parts the most common muscle group that I've encountered guys struggling with is their chest. Shoulders, arms, legs... with average genetics, provided you're performing the main exercises with decent form consistently you'll see a consistent stream of steady gains, unfortunately the same … [Read more...] about The Vince Gironda Neck Press For Unprecedented Chest Gains
Greasing The Groove For Pull-Ups There are many specific training protocols out there to force our body to grow in terms of size and strength - from drop-sets to giant sets, pause reps, forced reps... I'm sure you've heard of a number of these at least. One powerful training technique that is rarely discussed is greasing the groove. Now, let's establish straight up that … [Read more...] about Greasing The Groove: How To Get Really Good At Pull-Ups
3 Proven Methods (With Studies!) To Burn Fat Eat this food, do this exercise... when it comes to fat loss there are 101 different recommendations out there, unfortunately a large number of these are misinformation and broscience spread on forums and by personal trainers to their clients. Don't waste your time, effort or money implementing techniques that haven't been proven … [Read more...] about 3 Proven Methods (With Studies!) To Burn Fat
You Can't Fire A Cannon Out Of A Canoe Want to increase your bench press? Hit a plateau on your overhead press? Looking to develop your punching power be it on the bag or in the ring? I'm a big believer in the saying "You don't get better at something by not doing it." It's true - if you want crazy endurance you must constantly work on your endurance, you won't build a … [Read more...] about You Can’t Fire A Cannon Out Of A Canoe
Kick Sits: An Underrated Functional Exercise Increased shoulder strength, core stability and hip mobility... like the sound of these benefits? Then it's time to start adding kick sits into your workout regime. The kick sit is a primal/functional exercise which many elite trainers prescribe to their athletes, and perhaps you'll see it being performed in a number of CrossFit … [Read more...] about Kick Sits: An Underrated Functional Exercise You Need To Perform
How To Strengthen Tendons Regardless of whether you're a runner, CrossFit competitor, bodybuilder or powerlifter it's almost a certainty that you'll run into some tendon and ligament related issues down the line if you do not directly work on strengthening your tendons and ligaments. I've seen it time and time again in bodybuilders and powerlifters that make the jump from … [Read more...] about How To Strengthen Tendons And Ligaments
Heavy Bag Drills When it comes to boxing there are a plethora of different bags and training tools out there, from water-filled body snatcher bags to leather double-ended speed balls and wall mounted uppercut bags... you can spend a fortune on all of these bags too, but unless you're a pro boxer looking to hone every aspect of your boxing game you can't go past the good old … [Read more...] about 5 Heavy Bag Drills That’ll Improve Your Conditioning & Punching Power
How To Stay Motivated While Training At Home I'm not going to lie, it's significantly harder to get motivated and maintain a high intensity when working out at home, a lot of the motivation principles really don't apply that would if you were physically getting in your car and driving to the gym. The act of getting in your car and driving to the gym is a great trigger to … [Read more...] about 5 Tips To Stay Motivated While Training At Home