I had a new article published on T-Nation today called “Finding Your Big 3 Lifts.” Powerlifting is based around the idea of improving the “Big 3”: the bench press, squat, and deadlift. I really like the idea of having 3-4 main lifts that you focus on, but if you’re not a powerlifter, those particular exercises might not be the best choices for you given your goals, anthropometry, and injury history. Or, they might be. It depends. This article talks about how to determine what your “Big 3” should be. You can read it here: http://www.t-nation.com/training/finding-your-big-3-lifts Enjoy! I’d love to know [...]
I’ve been doing landmine lateral raises for a little over a year now, and they’ve quickly become one of my favorite shoulder exercises. I’ve also received a lot of really good feedback from people who have tried them and really liked them as well, which is always nice to hear. So today I want to share a little spin off the regular landmine lateral raise that I call an Eccentric Landmine Lateral Raise, just because it places more emphasis on the eccentric portion of the exercise. Essentially you “cheat” a little bit on the way up by using a little [...]
While most of my writing is usually actionable training articles, I switched it up and wrote a fun humor piece for Arnold Schwarzenegger’s website that was published yesterday. It’s a spin off Jeff Foxworthy’s You Might Be a Redneck, only with a weightlifter kick: You Know You’re a Meathead When. It’s not meant to be taken too seriously, it’s just meant to give you some laughs. I bet if you’re a serious weightlifter that you can relate to a lot of it. The article has over 8,000 Facebook likes in under a day, so it seems that people are really [...]
I had an article published on T-Nation today discussing Reverse 21s, a technique I’ve been using in my own workouts and with some of my clients. I really like it and think/hope you will too. Rather than re-explain it, I’ll just link to the article so you can check it out. http://www.t-nation.com/training/reverse-21s-for-hypertrophy I’m actually off to the gym now to lift and plan on doing some reverse 21s for chin-ups and lateral raises. Hope you’re having a good week so far.
I want to share an awesome chin-up variation I’ve been using recently that doubles as one heck of a core exercise. It’s a chin-up combined with a hanging leg raise, so I thought I’d get creative and call it a Chin-up/Hanging Leg Raise Combo. Here’s what it looks like in action. I like it because it kills two birds with one stone in the sense that you could classify it as either a back exercise or a core exercise depending on where you want to put it in your program. It also helps keep your chin-ups honest because you can’t [...]
If you’re a regular reader here on my blog then you know that I love chin-ups. It’s my favorite upper body exercise by far, and I’d bet that I haven’t gone more than a few weeks total in the past 4-5 years without doing at least 100 per week, and usually it’s quite a bit more than that. For the past three months I’ve done all my chin-ups using rings. I’ve always liked ring chins, but in my previous gym I had to hang my blast straps from the power rack in order to do them, and to be honest, [...]
I’m going to be presenting at the Changing the Game fitness and business seminar in Las Vegas, Nevada from February 27th-March 1st. My topic is “Joint-Friendly Strength and Muscle Building.” My presentation isn’t theoretical; it’s practical. So the goal is to give you ideas that you can take back and apply immediately. It looks like a really great lineup, and it’s in freakin’ Vegas, so you know it’ll be a good time. Check out the website for more info. If you plan to attend, let me know so we can meet. http://www.changingthegame.co/
I just had a new article published on T-Nation sharing an 8 week leg program to help build strength and muscle. This style of training has worked really well for me to keep getting stronger and add muscle to my legs without hurting my lower back and knees. I think/hope you like it. You can read the article here: http://www.t-nation.com/training/8-week-quad-and-hamstring-assault