I am not a big fan of cooking. I enjoy it a little bit sometimes when I have some free time, but when life is busy, it's one of the last things I want to be doing. Unfortunately, I do not have unlimited funds to eat out all the time, and I live alone, so it's a necessary evil. I try to keep things in the kitchen as simple and fast as possible while still eating healthy stuff; however, this usually means that my food is very boring and bland.I recently came across something new (new to me anyway) that [...]


10 keys to success

I have been getting a lot of questions about how I got started with my own training and how I would recommend others get started. I made a lot of mistakes myself along the way and have tried my best to learn from them. I put a lot of thought into it and came up with a set of ten keys that I think are most useful for someone just starting out. Hopefully this can help you to avoid some of my mistakes. 1. Set goals. You would be shocked how many people start out without any goals. I liken [...]


Get your mind right

In our quest to get stronger, we tend to focus primarily on the physical and tangible aspects of our training. How many sets should I do? How many reps? How much weight should I use? How much sleep should I get? What should I be eating? How is my form?These things are all important, but in my humble opinion, the most important aspect of any training program is something that cannot be quantified: the mind. I truly believe that the mental aspect of training trumps all else. You can control all the outside variables you want and have a perfect [...]


The Form Police

Form is a hotly debated topic in weightlifting. Before I go on, let me state right up front for the record that I think using good form is EXTREMELY important. However, I think most people misconstrue what good form really is. Let me explain. On the one hand, there are people that will stop me in the gym to ask me to watch them and tell me if their form is good. I don’t know why, but the person is usually doing a back exercise like a dumbbell row, barbell row, or lat pulldown. Nine times out of ten when [...]


Different version of the 1 leg squat

Today instead of doing full pistol squats I did one leg squats to a bench. I like both variations and think they can both be used effectively, though this variation may be more friendly to some people. These felt great on my knees and my legs got worked very well. After doing full pistol squats the past few weeks it felt a good deal easier only going to parallel. I will most likely include both variations in my training and they could compliment each other well. Today was also really the first time I have ever used chains, but someone [...]


A new way of looking at the body: The joint-by-joint approach

With yesterday being the first day of the fall session at MBSC, the interns were asked to watch a DVD Series about something called the joint-by-joint approach and write a one page summary about it. I had read about this idea before but enjoyed the DVD because it went into much more detail. I figured since I had to do a writeup anyway, I might as well post it here so others can learn from it as well. I have to admit that while the ideas seem so simple, it completely goes against many of things I thought before learning [...]


A closer look at the junk in my trunk

I thought I would change it up a little bit and show you guys the different junk I keep in my trunk: literally. Now that I am interning at MBSC I have access to a great gym with lots of nice equipment, but this has not always been the case. In fact, I have spent my entire lifting career up in commercial gyms. I have always lifted alone, and I have never been in situation where I have been able to learn from more experienced lifters. I am self-taught and have learned what I know by reading articles and watching [...]


Great workout today with 2 new videos

Today was a great day all around. Hit the gym for a quick workout, drove up to visit my mom, hit some golf balls, saw some friends I haven't seen in awhile, and did it all in the sun (except the gym). The only thing missing was football, but that will be taken care of tonight, so it was about as good as it gets.My workout this morning was really good. Very short, very focused, very fun, and very productive.I started off trying out a new inverted row progression, adding my Fat Gripz to my blast straps. This combo worked [...]


Don’t write off high-rep training completely

High rep training gets a bad name. People seem to think that anything over 20 reps is worthless for gaining size or strength and is nothing more than conditioning work or something women do to get “toned.” I have seen an abstract from a research study floating around the internet that argues that low-load high volume training stimulates protein synthesis to a greater degree than high-load low volume training. I only read the abstract so I do not feel I can really comment of this particular study in any meaningful way, but I was amused by people’s reactions. Without even [...]


Quick tip for unilateral training

One of the biggest benefits of unilateral training is that is promotes balance. Most people will find that they have one arm or leg that is stronger than the other. For me, my right side limbs were always stronger than my left limbs. Single limb training is an easy way to 1) reveal these imbalances and 2) balance them.The typical recommendation for unilateral exercises is to start with your weak limb first and then repeat the same number of repetitions with the stronger limb to avoid exacerbating any strength differences. This strategy makes sense, but when I employ it in [...]