12 Reps – The Breaking Muscle Digest – Vol. 1, Issue 22

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

Andre Miller Executes a Perfect V-Sit

Andre Miller Executes a Perfect V-Sit

Featured Article of the Week:

The Most Memorable Fitness Swindles of the Last 30 Years – Andrew Read takes you on a fun tour of his list of biggest BS schemes in fitness.

Reader Favorites:

Why Local Functional Fitness Competitions Are a Good Thing – If you’ve already taken part in a small, local functional fitness competition, then you know how fun it can be. If you haven’t tried it yet, here are some great reasons to consider giving it a shot.

Skipping Leg Day: Smart Strength With Charles Staley – This week, Charles Staley answers our reader’s questions about leg training, testosterone replacement therapy (TRT), and more. Enjoy the new and improved Smart Strength column – now with longer answers!

Keep (Sumo) Deadlifting: Unorthodox Rehab for Lumbar Injuries – Don’t overlook the sumo deadlift – it’s more than a feat of strength. If you have back injury or back pain, definitely check out the results physiotherapist Andrew Lock is achieving with his patients.

3 Bang-for-Your-Buck Mobility Exercises for Bigger Lifts – Here are three ways to stop wasting time and energy before you even get started lifting. Mobilize efficiently before your training sessions.

Recovery 201: Next-Level Practices for Muscle Adaptation – Skip the supplements. Here is how to get what you are already earning but not collecting on from your training sessions.

Foam Roller vs. PNF Purgatory: Which One Will Save You? – Daniel Junker and Thomas Stöggl from the University of Salzburg in Austria set out to test the effectiveness of foam rolling versus contract-relax proprioceptive neuromuscular facilitation (PNF) stretching.

Whither Goest Weightlifting? Exciting Times for a Growing Sport – When I broke into the iron game, there were few weight trainers in my city and most of us were known to each other. Training with weights was considered an eccentric activity, and you either trained at home or at the YMCA. There were few other places with decent equipment. Not so anymore.

Coaches Only

If you’re a coach who wants to improve both your training and business skills (and results), our subscription site Coaches Only is for you. This week’s article is from Melbourne’s Trent Saunders. If you’re a Breaking Muscle contributor, access is free!

Junior Athlete Strength and Conditioning: Your Role As a Coach – Coaching kids is not like coaching miniature adults. There are a number of concepts and essential traits that strength and conditioning specialists working with kids and teens should understand, be aware of, and possess.

Training Programs

Detoxify & Tone – 12 Weeks to Return to Peak Function and Strength – The lazy (and food- and drink-filled) days and nights of summer can take a toll on our fitness and health. Dan Treccia’s new program is designed to help you make a strong comeback.

Master the V-Sit to Develop Athleticism and Injury-Proof Shoulders – Not exactly a program, but a series of 5 videos of drills to practice in order to achieve the powerful V-sit position.

Climb Your Way Up and Heal Your Neglected Shoulders – Want some of the shoulder-strengthening benefits of the muscle up but you aren’t even close to getting one? Try the climb up instead.

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

The Breaking Muscle Team