12 Reps – The Breaking Muscle Digest – Vol. 1, Issue 17

Twelve reader favorites from the past week and from the archives, curated to save you time and bring you happiness.

If you don’t see content you love, send your requests to: [email protected]

Featured Article of the Week:

Climb Your Way Up and Heal Your Neglected Shoulders – Crawl and climb, and then climb and crawl some more to develop, sustain, and rehabilitate your shoulders!

Reader Favorites:

The Man In the Mirror: Smart Strength With Charles Staley – This week: form self-checks, calf development woes, ridiculous program names, and glute briges.

Deconstructing Downward Dog: Make the Most of a Fundamental Pose – Because this pose is so widely practiced, proper instruction is often overlooked and many of the benefits are lost.

PubMed and Bro-Science: How to Use Evidence in Fitness – There’s an ongoing debate in the fitness and therapy fields about what defines true evidence-based practice. It’s the scientists versus the experientialists. Who’s right?

Endurance Athletes: Add Strength to Up Your Game – If your endurance training plan doesn’t include strength training, you’re selling yourself short.

How to Vary Your Routine and Get Better at Thrusters – You know you love ’em! An ode to the thruster with five variations you can try.

Take the Power Away From “I Can Only” – What makes me want to kick every “I can only” straight in the balls is that it means even though you are making an effort to get better at something you still don’t believe in yourself.

Workout Programs:

Mommy Workout: Diastasis Recti Recovery – Having dealt with diastasis recti myself in the past, I know how frustrating it can be. The good news is, with time, patience, and consistency, diastasis recti can be healed.

Size or Shred Program Overview – There’s no reason to waste any more of your time, energy, and money without the results to show for it.

Prepare for the Mental Challenge: Yoga and Half Marathon Training – These challenging workouts are programmed seven days per week with four to five training days and two to three rest, recovery or yoga days.

Got Glutes? Lower Body Strength with Barbell and Kettlebell Training – This cycle of the Women’s workouts focuses on lower body strength and conditioning using a combination of bodyweight movements, barbell training and kettlebell drills.

Kettlebells, Bodyweight, and Yoga for Core Strength – These workouts combine kettlebell swings, bodyweight core work and yoga sequences.

We hope you enjoy these selections – see you next weekend with another installment.

The Breaking Muscle Team