Training Articles

How to Pick Your Perfect Workout Split

"I just want to know the 'best' workout split" When I first started working out I was enamored with how many different ways people could split up their training. Countless hours were spent researching all the different variations and why they were the “best.” If ...
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Everything You Need To Know About How to Lose Weight (And Keep It Off)

Download our FREE weight loss plan to maximize the benefits of this article! Losing weight can be a frustrating experience. There are so many diet options that all seem to contradict one another: ”Bananas will ruin your testosterone and break ketosis” ”Animal fat will give ...
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What is Neural Drive?

Neural Drive is the term people use commonly when referring to strength gains that don't accompany muscle growth. Essentially, it refers to an adaptation in which the nervous system is more efficiently communicating with the muscles and is able to produce greater force despite the ...
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Neural Plasticity and Strength Training

When it comes to strength training it’s really common to hear people refer to ”Neurological Strength” or ”Neural Drive” when discussing the importance of the the neurological system in strength. This statement has a lot of basis but unfortunately the majority of people that mention ...
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[Video] 3 Essential Components of Shoulder Workouts

Making a small change For nearly three years I've really enjoyed writing training and nutrition articles for the blog here.  I've learned a lot doing extensive research for articles like The Essential Guide to High Intensity Interval Training The Essential Guide to Multivitamins Netflix or ...
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Growing out of your Newbie Phase; The Essential Guide

How the hell do you become one of those people that regularly goes to the gym? How do those people always know what to do? Should I hire a trainer to teach me all of these things? These are some of the questions many of ...
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Getting Started: The Bench Press

The bench press is practically synonymous with resistance training. As you'd expect this results in a large emphasis on benching among newbie gym goers chasing a brag-worthy answer to that persistent question: “How much can you bench?” I’m going to tell you right now, don’t ...
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The 3 Top Goals in the Gym and How to Hit Them

This article is about how to achieve 3 specific goals people have in the gym. If you're interested in the basis of goal setting strategies you can read more here. Here are two fake conversations I didn’t have with anyone the other day, but let’s ...
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Getting Started: The Deadlift

The deadlift is the most literal form of “lifting weight.”  You are simply taking a heavy weight from the ground, grasping it firmly, and picking it up.  Simple as that.  The deadlift is one of the most effective exercises for building raw strength, firing up ...
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The Big 3: The Squat

Everyone has fun building up their deadlift or the bench but the squat is often overlooked. There are tons of reasons for this (limited mobility, weak core, imbalances, funky leg:hip ratios, etc...), each of which is an article in itself but the common truth I ...
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Getting Started: The Squat

The squat is without a doubt one of the most effective exercises you can ever do. It's evident by the fact that it is literally everywhere in the fitness world: Bodyweight training? Air squat Weight Training? Weighted Squats Kettlebell? Goblet Squat Crossfit? All the squats! ...
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Analyzing the neuromuscular controls of grip and application to lifting weights

Fluid movement and strength development depends heavily upon the brain. Pretty much everything in life does. In this article we are going to explore a few aspects of grip force and load force with respect to their neurological bases. Specifically we are going to look at ...
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Beginner’s guide: Unassisted Handstand

Calisthenics Training It's summer 2016 and, just like every four years, I am glued to watching the gymnasts perform in the summer Olympics.  In watching these extremely fit individuals I am reminded of the beauty of well performed body weight exercises.  Body weight training gets ...
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The Essential Guide to High Intensity Interval Training

High Intensity Interval Training (HIIT) "Forget about long runs, burn more fat with HIIT" "HIIT training: less effort, more results" "Shred fat fast with HIIT!" It seems lately that you can't go to a fitness website, read a magazine, or talk to a trainer without ...
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Pull Ups can save your life. Get practicing.

Pull Ups are hard Anyone that's into rock climbing will tell you, you need to be able to do pull ups.  Well 7 years ago I couldn't do a single pull up.  I got started with resistance training and after 3 years I could barely ...
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The Essentials of Building Powerful Shoulders

Everyone wants bigger, stronger shoulders. Those boulders that sit atop your arms looking like to engorged melons with stylistic striations. There's a common obstacle to building shoulders up and it's this: Everyone seems to have shoulder problems The causes for these shoulder problems are as ...
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Drop the Ego and Get Strong for Real

If you follow me on twitter you know I'll post somewhat frequently (for me at least) that it's extremely important to drop your ego when you get serious about the strength game. About a year after I started lifting I thought I was progressing much ...
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End State Conditioning – Running Better Without Running More

Being able to run is synonymous with being fit but even among the avid gym goers and regular fitness buffs you will hear one proclamation from 80% of people: "I f@#king hate running" And it makes sense why people hold this opinion; running easily can ...
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Out of the Dark – 3 Fitness myths I USED to believe

I used to believe a whole host of fitness myths. I drank more of the fitness industry koolaid then all of Jonestown. At one point I had a bar in my apartment completely stocked with different supplements from fat-burners, endurance formulas and natural testosterone boosters ...
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How the Engineering Design process can help you win in the gym

Engineers. On the whole we have probably some of the best stereotypes: intelligent, imaginative and resourceful. However I rarely see a physically well trained engineer, in fact most engineers are quite average in their approach to fitness. Some run the treadmill, do home workouts, set ...
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The “New year, New me” guide

Okay, all of your friends and family are tired of hearing you say "new year, new me" so let's make it stick this time, shall we?  The questions to ask yourself Where are you at now? Take an honest self assessment of yourself now. Be ...
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Hack the Squat Rack: An 8 week squat program for busting plateaus

A Brief History of the Squat's reputation There is no getting around it, the squat is one of the best exercises you can engage in.  "How much can you squat?" is starting to replace "How much ya bench?" among athletes and weightlifters.  But the squat ...
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Brace Yourself!

I want to lead into this article with an incredibly simple summation: a properly braced core is what you do when you think you're about to get punched in the stomach.  Your core is tight, your muscles are ready for impact and your feet are ...
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Running Machines Part 3 – Training for distance

In Part 1 and Part 2  we explored the mechanics behind proper running form and ran through some basic checklists to ensure we can run correctly.  Now we're into the fun part: Training. Building endurance in small steps According to the American Council on Exercise performance athletes spend the ...
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What is Foam Rolling?

Alternatively: "Why is everyone at my gym rolling on the floor on rubbery tubes?" It seems more and more that everyone at a gym is grimacing in pain as they roll on tubes looking like medieval torture devices.  See: Believe it or not these people ...
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Running Machines Part 2: Passing Emissions

In part 1 of Running Machines we briefly discussed the adaptations of the human body in regards to running, gave a simple method for correcting foot position and related many parts of the human anatomy to mechanical components.  To continue my car/machine analogy: if your ...
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Running Machines Part 1: Welcome to The Machine

A little back story on the featured image for this article: In 2013 I entered my first spartan race, the Arizona Sprint.  I had never done any sort of race before and didn't really know how I'd train for this.  I did what I think ...
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How many reps should I do?

When talking about different rep/sets setups people can get kind of hostile and defensive. Many swear by their method and insist that all others are not gaining "real strength..." whatever that is. In reality all of these methods have their place and which is best ...
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Run like Flash, Smash like Hulk

I still remember the first distinction of exercise types/styles I ever heard: A. Lift heavy with low reps to get big and stronger B. Lift light with high reps to get shredded. To say the least: this is a gross oversimplification that completely ignores diet, ...
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