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Years ago, you were young with little responsibility. You wanted to pack on muscle, shed fat, and gain superhuman strength. You trained six days a week for two hours at a time. You felt invincible.   Then, you matured and life changed.   Today ...
Many books on weight training will have chapters on intensity and its importance. They describe 100% intensity as being whatever weight one can only do one rep of within a certain exercise. If you can do more than one rep of the particular exercise then ...
All that you have ever experienced, will ever experience, all the exercises or personal bests you have ever pulled off have started and ended in your brain.   All movement, skill, thought, and everything that makes you, you is encompassed in this 3 ...
  Daniel DeBrocke is a strength and conditioning coach who primarily works with powerlifters and is an educator who works hard to share his knowledge without asking for anything in return. As a competitive powerlifter, he holds a 1700 lbs raw tota ...
I have a two-year-old son, a one-year-old baby girl, a beautiful wife who deserves my time, a book I’m finishing, a full-time job, and an online blog and lifestyle development business. In addition to these pursuits, I cook most of my meals at hom ...
Health and fitness are often lumped together but there’s a difference—and sometimes it’s a sizeable gap.   Let's explore the working definition of each:   Health: A state of optimal physical, mental, and social well-bein ...
"The genius is the one most like himself." - Thelonius Monk   I was always told to pick one thing. Pick one major in college to define my life, one career to put all my effort into, one way to make a living and carve out my way, one move ...
Years and years of research have elapsed in the pursuit to completely understand the intricacies of human skeletal muscle contraction.It has included human, amphibian, and feline muscle biopsies, laboratory tests, practical hands-on experiments, and ded ...
  The off-season is the time period between post-competition and the next event. For bodybuilding and physique enthusiasts it is often termed as the bulking period, a time when you eat and lift heavy with little regard for toning or definition. Fo ...
What the Heck Is a Deload? Plain and simple, a deload is a short planned period of recovery. You take your training slightly lighter, maybe workout a little less, and generally just ease things back. A typical deload will last a week.   To the unin ...
While chasing the pump is undoubtedly an effective way to stimulate hypertrophy, it’s not the only way to make your muscles grow. Mechanical tension, the force created when a muscle contracts isotonically against a load, is also a potent stimulato ...
Do you remember your high school English class? When your teacher first taught you how to write an essay, they probably began first with how to create an outline. Once you format your outline, it will be easier to organize and fill in the details. With ...
The deadlift is an essential human skill. Learn to deadlift well, and you’ll save yourself years of back pain from lifting babies and groceries off the floor wrong. Better still, learn to hinge and then deadlift, and you’ll open up a tremend ...
Getting back in shape is a specific challenge that requires specific mindsets. Trust me, I’ve done it a bunch of times. Back in my twenties, I’d go hard for a year or two with something like boxing or jiu-jitsu, then be a bum for a year, the ...
  No better way to kick of 2020's podcasts than with one a coach who has gained worldwide respect because of the effort he has shown in pursuing and realizing the best in strength and conditioning training.   James Fitzgerald has over 20 ...
  Ask half a dozen seasoned lifters about what belt they wear and why, and you will probably get back just as many different answers. In fact, you will probably get back more answers than the questions you asked, as many lifters will have more tha ...
No one joins the gym to make zero progress. It’s unlikely that anyone signed up with the intention of busting their gut every single week but having very little to show for it.   People join gyms to get results. They probably want to:   ...