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At gyms all over the world, athletes can be found grunting and making pain faces as they aggressively grind out various sore body parts on foam rollers. Their thinking behind this self-administered, sometimes painful, myofascial release (SMR) technique is ...
Female: "I’m scared lifting weights will make me bulky." Male: "How do I gain mass already?"   We love to rip on stereotypes, but sometimes they’re quite accurate. In 10 years of being a fitness coach at MadLab Schoo ...
Ace holds up the cupcake ceremoniously. He takes his first bite which, in his little two-year-old mouth, is mostly just blue frosting. His eyes light up and he starts dancing from side-to-side. The table of adoring family erupts in laughter. He continues ...
There still seems to be a lot of confusion these days between the worlds of strength training and hypertrophy training, and how the two are interconnected—similar yet completely different at the same time.   A brief scan across the internet wil ...
With more and more focus on body, mind, and soul, more people are focusing on the "experience" of working out and not just the workout itself. Creating environments that make you feel happy and stress-free is important for your peace of mind and ...
Photography by J Perez Imagery of Oahu, Hawaii   The beauty that is the human neuromuscular system is so complex in both structure and function that we often forget our innate ability to command control over it. Decades of research talk about the im ...
To build a balanced, strong, injury-proof physique you need to do some unilateral training. Unilateral training is when you train one limb at a time—examples could be the pistol or Bulgarian split squats. Unilateral training helps you to maintain ev ...
In New York City, where I’m from, it seems impossible to get around quickly. It’s hard to express to someone not from here, the heartwrenching feeling of despair you have when you miss the train and have to wait another ten minutes for the nex ...
My Bench Press Has Stalled It must be one of the most frequently asked questions on internet fitness forums. It’s also the most common conversation I have with every member at my gym who practices powerlifting. The conversation starts something like ...
Every year I watch the masses embrace their new diets and workout plans in January only to frustratingly witness their failure long before summer. If asked, I do my best to interject experience and point people to the only sustainable approach I’ve ...
By the time we have reached the age of thirty, the muscles used to straighten our spines (erector spinae) and keep our shoulders from falling forward (trapezius and rhomboids), have atrophied in the majority of North Americans largely due to a culture tha ...
Big Man Training (BMT) was the name of the program the strength and conditioning coach at my first professional rugby club put me on when they needed to add some size on my frame as fast as possible. It worked.   In fact, it was the first training pr ...
One of the most complex biological processes that human biology is privy to is inflammation. Given how important muscle is for our health, wellbeing, longevity, and quality of life, it’s impressive that inflammation was initially a background concer ...
  So far we have covered ankle mobility, hip mobility, and thoracic stability in this series of video instructionals. This time, we are going to review the rack position. The rack position is neither intuitive nor is it a natural position for many p ...
  In the early days of competitive weightlifting (think of the Gay Nineties and France’s Belle Epoch) weightlifting technique was very rudimentary. Since the lifts were not yet standardized there was little incentive to perfect technique. If a ...
At age 9: “Okay, it’s time for y’all to come inside and clean-up for dinner.” At age 12: “I know y’all go to the park to play football after school, but I need you home by 5 to do homework and get ready for dinner.&rdq ...
Overtraining for long periods of time is bad. Short-term, planned overtraining, however, can be a massively powerful tool.   Functional overreaching is essentially short-term overtraining where you have a goal of digging yourself into a recovery ditc ...