How to Add Muscle Quickly

I have a guest blog post for you today from Chad Waterbury, the creator of the new HFT2 training program. Like Chad, I’m a big proponent of high frequency training, and I think this post will give you some great insight into how to increase the frequency in a safe and effective manner. Take it away, Chad! We all agree that training a muscle more frequently can make it grow faster. But how do you accomplish that without frying your nervous system or adding hours to your current training plan? In 2001 I started experimenting with ways to train an [...]


High Frequency Training Program

Today my friend Chad Waterbury released a new training called HFT2. HFT is short for high frequency training, which is a concept I use heavily in my own training and with my clients. You’re getting the finished product of the program, but I’ve spoken to Chad on a near weekly basis for the past four months about this program and have seen it come to fruition, and I think it’s a very good program. I actually gave him a testimonial, and I don’t do that often unless I really believe in the program. Chad also includes a bunch of really [...]


Training Update and Two More Challenges

A few weeks ago I made a blog post called Two Single Leg Challenges that shared…wait for it…two single leg challenges. I’ve had quite a few people write in to me that they tried the challenges and enjoyed them, so I thought I’d share a few other single leg challenges that I’ve been using. See, I’ve been dealing with some shoulder issues the past month and haven’t been able to do much upper body training at all. For me though, training is like a therapy and I feel much better about life when I get a workout in for the [...]


Assisted Jump Variations

When I was training mostly athletes, and good athletes at that, I used to think of squat jumps and rear foot elevated squat jumps as pretty basic exercises and assumed that with a little practice most people could do them pretty well. Just about every athlete I worked with could do squat jumps and make them look pretty athletic, and I can’t recall even having any of my athletes complain of pain when doing them. In fact, it was usually my regression for people that couldn’t Olympic lift for whatever reason. Here is an example of one of the kids [...]


Two Single Leg Challenges

Today I want to share two different Bulgarian split squat workouts that I’ve been using. I’ve been taking a break from doing super heavy Bulgarian split squats and instead have been doing different things to get a good training effect with lighter loads. Both are good when you’re short on time or when you’re feeling a little beat up but still want to get a good leg workout. 1. 100 Rep Bulgarian Split Squat Challenge This one is very simple but very difficult. Like the name suggests, you do 100 Bulgarian split squats—50 per leg. The goal is to get [...]