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  First things first: I have to be honest. I have deliberately misled you with the title of this article to get you to read it. No one wants to believe they are a novice when it comes to lifting. These aren’t really advanced programming princi ...
Photo by Bev Childress   It seems the world has never been more polarized, and our discourse more divisive. Every side of every issue seems to have come to the convenient conclusion that the other side are idiots. Social discontent has permeated eve ...
  Women are often told to train like the guys, but we aren’t guys. Apart from the obvious, women have some pretty significant differences when it comes to their training needs. Female athletes are at a much higher risk for injury in the same s ...
  CrossFit, SoulCycle, and many other group-class fitness brands have exploded in popularity over the last decade. Part of the success these brands have enjoyed is owed to the fact that each of them fulfill the fundamental needs people have for comm ...
  Welcome back. In my first article, Hypertrophy for Long-Limbed Lifters, I covered the first five key training strategies to help long-limbed guys build muscle. In this article, I have another six tips for you to fine tune your training.   1. ...
Day 218 of 360 Deadlift:   Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep the total number of post-warm-up lifts under 20 (Ex. 3, 3, 3, 2, 2 ...
  Wearable technology is all the rage these days. From smart watches to heart rate monitoring T-shirts, to shoes with fitness trackers built in, sports garment manufacturers are always trying to find new and creative ways to marry style and comfort ...
  Momentum is a physical law of nature. Issac Newton tells us that an object at rest tends to stay at rest, and an object that is moving tends to keep on moving. Inertia and momentum are concepts that can easily be applied to human beings, as well. ...
Photo by Bev Childress   The Beginner Pull Up Program is designed to help you achieve your first strict pull up. If you already have a pull up or two, this program will help you progress your strength toward longer sets and more advanced pulling mov ...
Day 217 of 360 Press:   Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight.   Rest as needed, and keep total number of post-warm-up lifts under 18 (Ex. 3, 3, 3, 2, 2 ...
  Throughout the history of the iron game bodybuilders have used trial and error and the wisdom passed down from one generation of meathead to the next to determine what works. The evolution of this process led most top bodybuilders to train with a ...
  Renegade rows are deceptive. They kind of look like a plank with a simple weight pull. Simple in so far as it doesn't seem technically challenging. And you're probably right, you don't need a lot of technical expertise to perform reneg ...
  The term middle age spread refers to the amount of weight gained by men and women once they hit the big 4-0. Not only do they pack on a few pounds, but their body fat percentage tends to rise as their lean muscle mass decreases. This is often ...
  Week 2 of this year's Fit for the Holidays challenge starts this Sunday. Please read Fit for the Holidays Challenge introduction if you haven't done so already. The challenge runs until December 24th and started October 8th. Each Friday, w ...
Day 216 of 360 7 rounds of:   5 Bench press @ 75% of 2RM (rounds 1-3) + 65% (rounds 4-7) 3L, 3R Kettlebell clean @ as heavy as possible in each set 1 minute rest   If needed, make weight adjustments during rest to complete st ...
Day 215 of 360 50 Mace 360 / 1-arm 360:   Position governs weight- today is self-scaled and challenging; Select weight that will demand a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely.   Then, ...
  Strength and speed sit at opposite ends of a spectrum that embraces different manifestations of work, different forms of "athleticism" including absolute strength, strength speed, explosive strength, and speed-strength. A broad variety o ...