Pushups From Hell

Many of you are probably under the assumption that pushups are for weaklings. Well my friend, there are a ton of ways to make pushups incredibly hard. In this article I will be going over one variation that I have fallen in love with. There isn't really a specific name for this pushup variation, and since my creativity kind of sucks when naming exercises you're going to have to put up with what I give you! I introduce to you 'Feet Elevated TRX Pushups,' or 'FE TRX Pushup' First, check the video below, then I'll go over why this exercise is so great. As you can see, this exercise is incredibly difficult. To give you a reference, I can bench 325 for a triple and I did dips at a…
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Energy Balance for Maintenance, Muscle Gain, and Fat Loss. Part III

In part I of this series I discussed maintenance. Part II discuss positive energy balance. Now let's discuss negative energy balance. In part III of this series, we'll be discussing how a negative energy balance will effect our body weight and body composition. I will be using 'hypocaloric diets' or 'hypocaloric states' interchangeably with negative energy balance. A negative energy balance occurs when caloric intake is less than caloric expenditure. Note how I didn't say "when caloric expenditure is greater than caloric intake." I did this with good reason. Attempting to achieve a hypocaloric state by increasing exercise has far too many problems associated with it. Let's discuss why. A study done in by the University of Ottawa, found that healthy men and women overestimate their energy expenditures (EE) by…
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Energy Balance for Maintenance, Muscle Gain, and Fat Loss. Part II

In part I of the series I discussed the relationship between energy balance and maintenance. In part II we will be discussing how a positive energy balance will effect body weight and body composition. Positive energy balance is also known as being in a hypercaloric state. So if I told you I was on a hypercaloric diet, this would mean I'm in a positive energy balance. I will be using 'positive energy intake' and 'hypercaloric state' interchangeably. Let's discuss what occurs in a positive energy balance. A positive energy balance occurs when energy intake exceeds energy expenditure. A hypercaloric state will results in an increase in body weight. This may or may not be desirable for someone. If you are completely sedentary, and are in a positive energy balance, you…
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Energy Balance for Maintenance, Muscle Gain, and Fat Loss: Part I

Energy balance is a topic that I don't feel is talked enough about in the fitness industry. Sure, people are on diet X or diet Y, but do they really understand the reasons that these diets are working for them? That is, IF it's even working for them. Energy balance is a key concept when it comes to manipulating your body composition. In this three part series, I'll be covering how energy balance effects our body weight and body composition. Let's first discuss what exactly body composition is. Wikipedia defines body composition as the percentages of fat, bone, and muscle in human bodies. This is a simplistic way of looking at body composition as the body is composed of many other "parts" besides the ones listed above. That is not…
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Habit-Based Nutrition vs. Meal Plans for Fat Loss

This is a subject that I've been thinking about quite a bit lately. I have a couple new fat loss clients who are pretty muscular guys, but want to get nice and lean. They've seen what kind of results I've gotten with my Intermittent Fasting (IF) diet and they hired me to get similar results. I gave both of them meal plans to follow. For individuals looking to get incredibly lean, a meal plan is going to wonders in terms of time. That is to say, you won't be wasting time second guessing what you should or shouldn't be eating. Don't get me wrong, generic meal plans suck. Just like generic resistance programs suck. If you are on a diet that you aren't enjoying chances are you are going to…
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Training and A Great Recipe For a Delicious High-Protein Treat

I've been very busy and have a big announcement to make. I'm working hard on an e-book that I feel will benefit a lot of my readers. It's an e-book on building muscle and strength. The book is going to cover major training variables you need to know about becoming big and strong. I'm going to cover nutrition for bulking up as well. I feel this will be an excellent resource for individuals looking to gain mass. I'm really excited to release this and I feel it'll help a lot of people. Training is still going excellent. I've still getting stronger on a number of lifts even though I'm still losing weight. I'm down 30 lbs now. I feel awesome, I have tons of energy, and I'm literally never hungry.…
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A Shorty On Managing Goals

I know I've been slacking a bit on my blog but there is good reason. I'm busy with writing something that I feel will help a lot of my readers who are interested in gaining mass. I'm also working a couple of other things too. I'll keep updating my blog, but they will be a little shorter than usual for the next few weeks. I want to discuss goals. I'm talking about fitness related goals here. Maybe your goal is to increase your muscle mass, or decrease your fat mass, or increase your power. One thing that you MUST remember is that you can't have 3 goals at the same time. The body can't adapt to gaining muscle, losing fat and running 20k per day. You need to pick one…
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My Training For The Week: Week 10

google09f362744ae567da My training is going excellent lately. I'm down to 213 from 240 and my strength is pretty much on par with where I was at 240. I haven't gone crazy heavy on back squats or regular deadlifts. However, the rack deads I'm doing are only a couple inches above my regular deadlift, so I don't think I have lost much if any strength on them. My chin strength is down, I'm lifting similar external weight to when I was 240, so you can subtract quite a bit of weight from when I was lifting at 240. Dips on the other hand are going up. I killed Dips this week, so I'm happy about that body weight exercise. My pressing strength has seemed to stay constant, so that's also a…
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Core Stability and Performance

I've talked on the subject of why I think traditional sit-ups and crunches are not healthy for our backs. You can read more about that here. I would like to go into the reasoning as to why athletes, especially should not be including sit-up, crunches, and the like into their programming. In a nutshell, repeated flexion of the lumbar spine is dangerous. So by doing these exercises, athletes are increasing their chances of injury in the gym. Loading a flexed lumbar spine will also teach the athlete to generate power using faulty movement patterns. Doing sit-ups and/or crunches, focuses mainly on the rectus abdominus (RA) and so ignorse three other important 'anterior core' muscles. The internal oblique (IO), external oblique (EO) and transverse abdominus(TvA) are not trained optimally in lumbar…
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My Training For The Week: Week 9

Training is excellent. Diet is good. I lost 4lbs last week, which is waaaaaaay to fast for me. So I had to add some calories back in. We'll see where I sit tomorrow in terms of fat loss. Monday is my weekly measurement taking day, where I take my bodyweight, skinfolds and girth measurements. I was doing the whole volume thing. I just wasn't into it. The program I was doing had me doing a ridiculous amount of sets. It's not that the program wasn't fun, it was that it was taking far too long to finish. I also didn't like training with loads ~ 80% of my max because at my experience level, I feel that I would lose strength. So I'm back to my reverse pyramid training. I…
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