I got this question a couple days ago on fitocracy: “Any tips or advice on bench press technique? Or plateaus, some of your experiences on busting through the damn things? That would be helpful.” As far as bench press technique goes, this is the best video I know of. Unfortunately, the language is very NSFW, […]
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Start by reading about this recent study One of our primary subconscious goals is to reconcile our beliefs into a comprehensive, non-contradictory whole. Once ideas get rooted in our head, they have a tendency to stay there. We then unwittingly filter new information through our current notions. We remember information that supports our position, and […]
I had a question about my injury history/what I’ve done to rehab injuries. BY NO MEANS should you take anything I say as authoritative advice on the best ways to rehab certain injuries. This is just what I’ve done and what worked (or didn’t). Also keep in mind that most of these injuries occurred when […]
The most successful method of long-term strength gains I’ve come across: gaining ground. Here’s how it works: You get a plate&quarter weight that you absolutely own (i.e. 95, 135, 185, 225, 275, etc.). That’s your weight. It’s not your PR. It’s a weight you can hit every time you enter the gym, regardless of circumstances. […]
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 […]
Really simple tip: Drink more, especially around your workouts. The difference for me is always night and day when I make an effort to drink more. I’ve blogged about this before, but I fell off the gallon-a-day wagon when I started reading about the dangers of BPA and was subsequently unable to find a BPA-free […]
Continuing the theme of goal setting, tonight I want to talk about obsession vs. focus. Just to recap, first you want to set a goal (that’s objective and time-constrained). Next you want to have a plan to get there. For both of the first two steps, you need to be accountable to someone, whether it […]
Now that you’ve (hopefully) set a goal and made it public, the next step is to make a plan. A goal without a plan is a dream. Dreams are for when you’re asleep or for five year olds. Goals are for people with real aspirations. Many people will say that without a plan you’ll never […]
Actually, it was the journey of 760 miles. Back to school. Combine 13 hours of being totally sedentary with the worst DOMS I’ve had since the newbie DOMS went away 2 years ago, and I was quite uncomfortable by the time I arrived. However, 100 bodyweight squats later and my hips feel much looser. DOMS […]
Since several people expressed interest today, here’s the bench program I used for the past few weeks to hit my 20 pound PR: Week 1 Day 1 – 75% 4×3 (four sets of 3 reps) Day 2 – 80% 3×2 Day 3 – 70% 4×4 Day 4 – 85% 3×1 Day 5 – 65% 5×5 […]