strength

Several news aggregators have recently picked up the results of a new study published in the “Journal of Nutrition.” The study suggests that eating just one cup of leafy vegetables a day could boost muscle function and strength, courtesy of the nitrates they contain. The researchers examined...

It's rare that PhD-types look at a bunch of studies and come out with some specific recommendations. They could demonstrate how a bunch of cats – when held upside-down from a height of two feet and then dropped – landed on their feet a thousand times in a row, but they still wouldn't jump to...

You probably know that vitamin D plays a role in the health of your bones and your immune system, along with reducing the risk of heart disease, cancer, diabetes, and MS. You might also know that low levels are associated with lower testosterone levels and that women with less than adequate...

A muscular body looks good and is often a goal for many weightlifters. Clothes look (and feel) better, and compliments from others are a constant confidence booster. Not to mention, looking and feeling strong is priceless. However, the benefits of muscle mass reach beyond aesthetics. “Your...

HOW SHOULD I DO MY REPS? I never get asked that question. That's a shame because how you do your reps plays a huge part in stimulating the gains you want. Think about it. The workout itself is nothing but a long group of repetitions spread over different exercises. The basic unit of your...

Bending down to pick up a barbell in front of the body places great demands on your ankles, hips, and spine to get into the right position that's conducive to spinal integrity. I rarely have clients deadlift with a straight bar. There are plenty of safer alternatives for non-powerlifters that...

Let's look at the three types of core strength: Isometric: Holding a certain position for time with tension. Anti-Rotational: Being able to resist an external force trying to pull you out of position. Rotational/Moving: Being able to maintain controlled bracing with movement. Failure to...

Let's face it, if I gave you the choice of either growing bigger muscles, or getting bigger and stronger, you'd choose the latter. Lucky for you, an essential component of getting bigger muscles is getting stronger. This is a universal law of training no matter what type of program you follow...

When an athlete is looking for gains in explosiveness, it generally comes down to two things: Choose better parents or get stronger first. Too bad the first option is out. This leaves us with the second. If you want to get faster, jump higher, and be more powerful, get stronger first. But after...

WHY THE LEG PRESS? Before you start droning on about how the leg press doesn't transfer to sports performance and how it doesn't build strength, let's draw some distinctions here. There's a difference between strength and hypertrophy. There are plenty of guys who look perfectly average who can...

1. EARN THE RIGHT TO TRAIN WITH HIGH REPS One of the first things most people learn in the gym is that "low reps, heavy weight" equals strength, and "high reps, light weight" equals definition and cutting. Anyone who reads this website knows that weight training goes way beyond the above...

TIME OFF: PLANNED AND UNPLANNED There are three situations where a serious lifter would take time off from training: A planned deload to help reach peak performance or to recover from overtraining. A short planned break (vacation or trip). An unplanned layoff (sickness or injury). Deloading...

Impressively rounded delts impart a dominant aesthetic. And you only get this look with significant hypertrophy of all parts of the muscle. If your progress has stalled despite progressive overload, consider landmine loading. Why? Because of the semi-constrained bar path, variable resistance...

Are you a person to exercise on vacation? If you are, then this is for you. Summer vacation is a great time to mix up your workouts because you haven’t the gym to fall back on. When time and equipment are limited, it is time to get creative and train with this short sharp high-intensity training...

PLUG YOUR STRENGTH LEAKS Are you aware of the "strength leaks" phenomenon? If not, imagine that your body is a tube and water is being poured into it. The water going in is the force your muscles are producing (e.g., feet pushing on the floor in a squat) and the water coming out is the amount of...

LESS REST FOR SIZE, MORE REST FOR STRENGTH? The advice regarding inter-set rest periods has long been that rest and intensity are inversely related. In other words, if you did a lighter weight, higher-rep set, you rested for anywhere from 45 seconds to a minute. If you did a lower-rep heavy set...

BIG UPS I get asked a lot of questions from trainees. Here are the four most frequent: How can I improve my bench? How can I lose fat while gaining muscle? How can I improve my vertical jump? Coach, why does it burn when I pee? Okay, I'm kidding about that last one, but the first few really...

The farmer's walk builds muscle ridiculously fast, slashes body fat, increases strength and performance in the big lifts, and has very little risk of injury. A heavy farmer's walk will quickly fry your back, shoulders, and grip while making your lungs feel like you've guzzled a gallon of...

There’s probably no need to tell you that dumbbell rows are near the top of the list when it comes to helping build a massive back, as well as blow up your biceps and improve your grip strength. But did you know that a combination of different unilateral dumbbell row variations each serve a...

Performance Meets Muscle Gain Whether your goal is to build a solid physique or become a well-rounded athlete, training in a way that supports both performance and muscle gain is very possible. In fact, it’s a necessity for longevity and optimal results. Here are six ways to make it happen...