The Warm-Up

When it comes to serious lifters' training, he or she knows that they need to be prepared for the heavy lifts ahead of them. They must be: Physically prepared Mentally prepared Focused So when you see someone in the gym paying more attention to their abs in the mirror or how many Pokemon they've caught at the gym, you know they aren't really prepared in any of the ways listed above. [caption id="attachment_2333" align="alignleft" width="183"] Burpees BRUH![/caption] The three points above, form the basis of why we warm-up. The warm-up I'm talking about isn't your high school gym teacher's calisthenic warm-up either. I'm talking about specific warm-ups to get you ready to slag some serious weight. If you aren't interested in throwing around weights, move to another article, this one…
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Why I’m NOT A Keto Zealot

Discussing why I don't like Keto for myself, my clients, or people who rely on nutrition to boost performance. I also cover who might enjoy Keto for shorter time frames. In this video you'll learn: Is Keto right for you? Is Keto enjoyable? Is Keto easy to follow? What are my preferences What are most people who are strong and muscular doing in terms of diet? How did Keto work for the Lakers? Why I like carbohydrates for performance and energy Is Keto sustainable? Why I like sustainable diets And much, much more.
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Deloads: What, When, and Why

Just spreading that deload gospel! These are under utilized by lifters who are often hurt, if you fall into that category, watch this, learn, and implement! In this video you'll learn: - How a deload can help you avoid injury - What is a deload and what does it consist of - How to change volume and intensity during deloads - Why we deload for joint health - How often you need to deload - How experience can effect how often to deload - How to take cues from your own body to plan when to take a deload - The difference between a proactive and reactive deloads - Why you should deload even when training is going very well - Common training intervals between deload weeks - Why you…
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The Minimalists Way To Strength

I often see people making the excuse that they don't have specific machines or tools in order to make progress in the gym. I do a agree that if you don't have free weights, you are at a disadvantage in the muscle and strength gain game. In order to make progress in these fields, you need progressive overload. You need to use lifts that allow the give you the highest potential to add resistance. A common heuristic I like to make is: If you had a year to add weight to a lift what do you think you could get stronger on between a barbell flat bench press and a flat dumbbell flye? Unless you're wacko the answer is pretty obvious. We want to focus our efforts on lifts that…
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Creating A Framework For Structured Training

I've been talking to a lot of people lately who need some help with their program. A lot of time it's because they don't know where to go to for advice. So they're stuck in this repeated cycle of trying to put in effort in the gym, but they aren't really going in any real direction. So I wanted to create this video to help these people solve this problem. In this video you will learn: Why having no direction or gameplan in the gym will result in no results How performing random exercises each week will not give you any results Why doing random circuits, intervals will make you feel like you're working hard, but won't produce any real adaptations in conditioning How can you create direction? How can…
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Carbohydrate Intake and Timing For Performance

Look, I know carbs are seen as the devil in many circles. If that's you, you probably won't get much out of this video. You can stick with your shitty workouts and mediocre results. For the rest of you, let's take a look at how we can partition our carbohydrate intake to maintain or even boost energy levels during tough training sessions. In this video you will learn: Why carbs are the preferred fuel source for hard training sessions Where around our training sessions do we consume our carbohydrates How much carbohydrates do we consume during our workouts? What kind of carbohydrates should we consume during our workouts How to partition our carbohydrate intake so our daily calorie intake doesn't change And much more
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Making The Most Out Of Assistance Exercises

What's up y'all! I wanted to discuss assistance exercises. Why are they needed, what they are, and how we can use them to help you reach your goals as fast as possible. In this video you will learn: - Why you need to be focused on goals. - The need for primary exercises AND assistance exercises. - What is assistance work? - How to dissect exercises to figure out your weak areas. - Why we need to increase strength or size in specific muscles to aid our primary exercises. - How to prevent ourselves from doing the same thing over and over again. - How to periodize assistance work. - Why planning your assistance exercises is important. - Using volume and intensity to progress your assistance work. - How long…
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How to Deal With Slow Lifts… Get Explosive

Let's take a look at those lifters who go thru grinder reps and how we can make them faster using explosive lifting! In this video you will learn: - How to lift more explosively - Why explosive lifting will make our heavy sets easier and get us stronger - What loads to use for explosive lifting - How to periodize your explosive lifts - Where we can fit explosive lifts into our program - Tips for performing explosive lifts properly and how to prevent injury - The right period of time to use explosive lifts for specific lifts - Programming your load using intensity  
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Assistance Work – Why Every Exercise Needs A Reason

I got a really good question about properly programming assistance work into a training program.  Building the strength athlete means we are looking to: build strength on specific movement patterns (usually the squat, bench, deadlift and press). This means that each exercise in our program needs to have a purpose for helping us reach this goal. For instance, if we are looking to increase our bench press press, every single exercise on that day needs to have a reason to be there. The goal needs to be simple: increase the strength of our bench press. However, there are a lot of things to consider here. What part of our movement are we having the most difficulty on? Which muscles are weak? Which muscles are small? Which muscles are imbalanced? Where…
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Progressing Your Conditioning Part III: Resistance

In the third and final instalment of the "Progressing Your Conditioning" series, I cover resistance or load. This part of the series will delve into the details of how to progress conditioning by increasing your load for loaded conditioning training. This short video will deal with: How to increase the resistance on popular "cardio" machines in mainstreams gyms - How to increase the load on various explosive exercises The best training implements to use with your conditioning methods Simple progressions for increasing resistance on bodyweight and free weight exercises
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