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I Was Suppose to PR, What Happened?

Many strength training programs are designed with an improvement of a 1RM (1 repetition maximum) as the goal. In other words the program is designed for you to increase your capacity to move a load, just once, of a desired lift. While establishing  3, 5, or even 10 rep maximums should be a goal of […]

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Deload Week: Stay Focused by Refocusing on these 5 Things

Earlier today I bitched on Facebook (that’s this social media platform thingy where people whine all day if you haven’t heard of it) that Deload Week is boring.  There is no doubt that it comes off a little lackluster to the competitive iron warrior in us all. So,  let’s survive it together by re-focusing that […]

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6 Weeks to your 1st Pull-up (Beginner Program)

-Pull-ups, as you know, may be a bugaboo (I’m not totally sure what that means but it sounds right) for  you and many others. It is an exercise that is difficult to scale which makes it difficult to progress.  It is also heavily dependent on your strength-to-bodyweight ratio. But it should not be avoided and […]

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6 Weeks to More Pull-Up’s (Advanced Program)

Pull-ups, as you know, may be a bugaboo (I’m not totally sure what that means but it sounds right) for  you and many others. It is an exercise that is difficult to scale which makes it difficult to progress.  It is also heavily dependent on your strength-to-bodyweight ratio. But it should not be avoided and […]

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Muscles: How big can you get?

Muscle size is defined by Hypertrophy, the enlargement of muscle fibers. Increased cross-sectional area of muscle fibers means a “larger” muscle and can increase the ability to develop force. Now it gets tricky…stick with me fitness nerds. We have two main types of muscle fiber which you may have heard about, fast-twitch and slow-twitch. Hypertrophy […]

Total brain exercise tips

Exercise Expertise in Psychology Today

Over the weekend I had the pleasure of chatting with Linda Andrews of Psychology Today, a large magazine publication discussing everything psychology. Our topic, ” Putting the mind in to the muscle”. It was nice to have something so important recognized in regards to improving exercise. What does that mean? Click through and read what […]

Pregnant people can workout too!

Here are some  tips for the mothers-to-be.             Moderate exercise is considered walking 3-4 mph on treadmill. Higher intensity exercise can be performed 3-5 times a week but never on 2 consecutive days. Women who were not physically active before pregnancy should wait until the second trimester to start a program. High resistance and isometric (holds, […]

How many reps should I do?

How many reps (repetitions) should I do? I could argue that this is the question I am asked the most at the gym. Let me help you understand differences in “rep ranges” and then you can decide for yourself based on your goals. Rep-Ranges are a range of numbers that should be performed during any […]

Why should we do 3 sets of an exercise?

Usually the question I get is “do we have to do that AGAIN?” from one of my various trainees regarding performing a third set of a given exercise. Then, whether I catch them or not, they roll their eyes and assume I’m just trying to kill time! Like most exercise programs what we assign is […]

Which muscle should I train first when I workout?

Obviously, it depends on a bunch of factors but I’ll highlight some benefits of training certain muscles before others and let you decide from there. Proximal to distal– That is the anatomical term for saying “close to far”. By close I mean toward-the-spine or the center of your body. If you were training your upper […]