Stronger By Science publishes articles on topics like lifting technique (squat, bench, and deadlift), body composition and hypertrophy, programming, nutrition, prehab and rehab, and cardio.
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Continuing the series that, at this rate, is set to finish up in about 15 years, here is the third installment, and currently the first of three installments about the bench press. Just to recap what this whole thing is about – since a lot of you weren’t following my blog the last time I did an installment (in January) – I’m giving an overview of the things I had to learn to hit milestones
Here’s something I think more people need to understand. In a fast-paced society, busy people value efficiency. Getting the most effect out of the smallest investment of resources (money and, more importantly, time). This approach is all well and good, unless you want to be truly great in any endeavor. Greatness requires more of a Malcolm Gladwell (author of Outliers) approach than a Tim Ferris (author of 4 Hour Body) approach. The difference between the two
Here’s a potentially touchy question: Does your training make you a healthier person? Do I get a resounding roar of “Yes,” or do I hear crickets? How many bold souls will admit that honestly, no, their training is not contributing to their health, but may in fact be damaging it? I’ll be the first to admit it. My training does not, in any way, maximize health. I think this is a point more of us
Sorry for the delay between posts. I’m currently in the middle of a *huge* project. I can’t give details about it right now, but I’m halfway through the first of two major phases. It’s probably eating 4ish hours a day right now, so in addition to training, school (midterm week), time with Lyndsey, and admiring my beard every time I walk past a reflective surface, I haven’t had time to write as much as I’d
You guys are in for a treat today. One of my professors, Ken Turley Ph.D., is the foremost expert on the subject of caffeine’s effects on exercise in children. He’s a humble guy, so resists the title of “foremost expert,” but he can’t argue with “most published researcher on the subject by a mile.” I had a chance to sit down with him and talk to him about caffeine, how it affects children, and some
Before we get into this post, I want to let you know about our giant How to Squat guide. It covers everything you need to know about every aspect of the squat – from biomechanics to correcting weaknesses to technique. Click here to open it in a new tab so you can check it out after you’ve finished reading this article. This will probably sound heretical to some, but I don’t always squat to parallel, and I think that’s
The fitness industry is a funny place. Ostensibly, we’re all after the same goal of getting people healthier. However, to any outside observer, such would not appear to be the case. Attack pieces seem to pop up in my news feed almost daily, and no one group is really free of blame. You see, since the fitness industry is an INDUSTRY, people have to figure out how to make a chunk of change one way
How many times have you heard someone say something like: “Well, I squatted 500 in the gym a few weeks ago, but 450 felt heavy at the meet, and I missed 475.” That’s because they peaked wrong. I’m even convinced that if you ONLY hit your gym PRs in meets, you peaked poorly. If you’re good at programming, meets should be PR city. And, if you’re unfamiliar with this website, let me assure you I’m
Scaremongering is an effective way to get a story read. Journalists know this. Someone dies at a party after they took 37 shots of tequila and drank 2 energy drinks. Which headline are you more apt to click on? “Energy drink may have caused death of area teen” or… “Area teen dies from being an idiot” I’m sure I’ve given away my position already in this intro, but let’s bring things back to a more
This is not an economics rant, so don’t be afraid to read on. It’s more a continuation of yesterday’s post about how people get fat so easily. You may have noticed this before, but the hardest part of a diet is the first month or so. Once you lose those first 5 or 10 pounds, you fall into a groove and the diet hums right along. The opposite, I’m sure you’ve noticed, is also true.
I hit a new low for bodyweight a couple days ago at 234. When I get to 231, I’ll be at the 20 pounds weight-loss mark (251 was the highest I got before the meet). Not bad work for about 9 weeks of dieting while still hitting PRs! The biggest difference between this cut and ones in the past was that I had a definite, moderate plan. Usually my successful cuts are a bit more
Most people know that having some sort of cycling in their diet produces the best results. It may be carb cycling, it may be a cyclic ketogenic diet, it may simply be having occasional cheat days. However, all of these have one major drawback: They’re all process-oriented rather than goal-oriented. The goal is to drop fat, right? The goal isn’t just to stick to a diet. You assume that if you stick to the diet,
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