Archive for Programs
My Body Transformation Part 2: Days 1-8
After the first 8 days I’ve made a few small adjustments to the original plan, but nothing major. Overall I’m pleased with the progress and I think I will be happy with the end result.
My Body Transformation Part 1: The Setup
The following is a breakdown of a 32-day protocol I am using to drop my bodyfat by about half to get lean for summer. While I hate the work involved in a diet, I also would rather get it over with.
Simple Glute Activation Movements
The glutes get a lot of attention for their aesthetics (or lack thereof), and there are a plethora of training programs and articles designed to help you “work your booty.” But what happens when you have no idea how it’s supposed to feel when you use your glutes?
Eat Like a Caveman, Look Like a Beast
Plenty has been written about the merits of the Paleolithic, or Caveman Diet, as it pertains to fat loss, but it holds tremendous application for making gains in lean body mass as well. Inside are 5 of the most important aspects of Paleo eating in your quest for more strength and size.
The Military Press – Part 1
This week we’re doing a pair of videos on one of the most important yet most underused lifts we can think of – the military press. Part 1 deals with the basics of performing the lift, and part 2 will go over some of the more common mistakes people make and how to fix them. [...]
Warm Up to Winter
With snowfall upon us, it’s time to revisit a concept that tends to get neglected during the warmer months – a proper warm-up.
The Importance of Recovery Training
When most people think of their training programs, they usually think about the fun stuff. Weight training is what packs on muscle and makes your whole body stronger, and intense cardiovascular conditioning strips off bodyfat and develops stamina and endurance in the heart and lungs. But when done week after week, all of that hard [...]
Learning to Deadlift Part 1 – Hip Extension
This week’s post is a video post focusing on showing a beginner how to recruit the glutes and hamstrings, which is essential both from a performance standpoint and an injury-prevention standpoint. It helps to have access to a glute/ham raise but can be done without if you’re creative enough. Part 2 will go through the [...]
Book Review: Enter the Kettlebell!
About two years ago, I decided that I needed to learn how to train with kettlebells. I didn’t necessarily feel like I had to drop a couple thousand dollars to go through the certification process, but I at least needed to know how to perform the basic movements without killing myself. Having known a few [...]
Book Review: 5/3/1: The Simplest and Most Effective Training System for Raw Strength
Like most of you out there who have been training for more than a few years, I’ve tried dozens (and I mean dozens) of different programs and workout splits, all promising to “Add 50lbs to Your Squat in 7 Days!” or “Add 1 Inch to Your Arms in 12 Hours!” or whatever other ridiculous claim [...]
