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Strongman Training at Home

To be a strongman requires exceptional functional strength that is not achieved through basic resistance training.

Posted on April 22, 2024

In this blog I will give an overview of what to expect in a basic Strongman event, the key adaptations to achieve by progressive overload in training, nutrition recommendations, injury avoidance and some home strength training ideas to add to your training.

Nutrition Series, Part 3: Supplements

Should I take vitamins and supplements to support my strength training program?

Posted on April 22, 2024

Whether you are a seasoned athlete, or just getting started, you have probably been told by friends, family, or coaches to add vitamins and various supplements to your diet and exercise routine.

Elevating Performance: Uncommon Recovery Modalities for Athletes and Professionals

Unlocking New Frontiers in Wellness and Performance Optimization

Posted on February 19, 2024

Explore innovative recovery modalities beyond the conventional to boost performance and well-being for athletes and professionals. Dive into Float Therapy, Red Light Therapy, Halo Therapy, PEMF Therapy, Hyperbaric Oxygen Therapy, and IV Hydration Therapy to unlock peak physical and mental potential.

Unlock Optimal Strength & Wellness: Master Home Gym Training for Muscle and Tendon Health

Revolutionize Your Fitness Journey with Expert Tips for Balanced Muscle and Connective Tissue Development

Posted on February 13, 2024

Discover the secrets to enhancing your home gym experience with expert advice on achieving balanced muscle growth and tendon strength. Learn from a master trainer and physical therapist with over 35 years of experience how to optimize your strength, wellness, and fitness goals without compromising on quality. This guide offers insights into targeted strength training, tendon health, and innovative techniques for a holistic approach to fitness.

SMART Training for Fitness Competitions with a Full Time Job

Optimizing Your Fitness Journey: SMART Strategies for Balancing High-Intensity Training with a Demanding Career

Posted on January 12, 2024

Discover how to excel in functional fitness competitions while managing a full-time job. Learn strategies for setting SMART goals, creating effective schedules, maximizing workout efficiency, prioritizing recovery, and leveraging professional support for a balanced approach to work and wellness.

Get Big Delts with the Super Bench

Help bring up your overhead press one step at a time.

Posted on November 15, 2023

A program used by Olympic weightlifters, involves progressing from flat-bench presses to overhead presses over several weeks, using the same weight.

My Fitness Journey as a Bikini Competitor

Do people simply wake up one day and decide out of the blue “I’m going to compete in a bodybuilding competition”?

Posted on November 08, 2023

Follow Jessie Gall as she illustrates her journey as a Bikini Competitor from unsure beginnings to confidently striking a winning pose.

Contrast Therapy

How and why you can get setup for hot and cold therapy at home.

Posted on October 20, 2023

Although it’s been mainly used for athletes over the years, Contrast Therapy been booming in popularity for anyone looking to improve their recovery.

From Dad Bod to Father Figure

How one man quickly turned around his physique and his life, and how you can too.

Posted on October 10, 2023

Whatever motivation or wake-up call you need to get fit, here is an inspiring story of how one dad went from a six-pack of beers to a six-pack of abs.

Nutrition Series, Part 4: The Importance of Fiber

Despite all of the attention on supplements, most Americans are not getting enough fiber! Are you?

Posted on September 20, 2023

For many busy folks a ready-to-drink option that fits into your macronutrient goals is more common than ever before, but there is one important nutrient that is missing in the average American’s diet: fiber.

Is Grit Your Path to Achievement?

To Overcome Your Challenges and Achieve Success, You’re Gonna Need Some Grit

Posted on July 26, 2023

This article provides pointers on how you can develop the one crucial character trait –grit --, to improve how you think, feel, perform, and be successful in any goal you set for yourself.

Knees past 90 degrees? The Final Verdict.

One of the biggest fitness movements in recent memory has been the resurgence of knees over toes training. Notice I said resurgence and not brand new amazing fix; more on that later.

Posted on July 14, 2023

This training style became completely taboo over the years and is broadly misunderstood. One of the popular terms to describe the style is bulletproofing your knees. The premise is based on not being afraid to let your knees travel over your toes or squatting lower than 90 degrees.

Ensure Your Gains with Hypertrophy Training

All aboard the muscle-gain train. Hypertrophy training has just entered the station!

Posted on August 16, 2022

Are you struggling to get the t-shirt arm-busting muscles you dream of? Has the well run dry on your muscle-building gains?

Ice Baths: When are they of benefit?

Are they as cool as all of the hype?

Posted on July 11, 2022

You don’t need to look far to see one of your favorite sports stars dunking themselves in a bath full of ice in the name of recovery. As we know, recovery is essential for progress. Therefore it would be reasonable to assume that having an ice bath to improve recovery would be advantageous but it all depends on what you are recovering from.

Overcoming Strength Training Plateaus

Stuck on the same weight with your lifts? You might have hit a strength training plateau. But not to worry, we’re here to help you break through it.

Posted on May 17, 2022

Seeing your progress stall doesn’t have to be permanent. Make your strength training plateau a distant memory with these 5 tips.

5 Lower Back Exercises to Improve Your Weight Training

Level Up Your Lower Back Training and Watch Your Strength and Injury-Resistance Skyrocket!

Posted on April 04, 2022

When was the last time you got a sick lower back pump? Never? Well, you’re not alone. The idea of training the lower back in isolation is still pretty underground. But if you’re not doing at least some isolated lower back training, you’re missing out on all kinds of performance and back health benefits.

What is bodybuilding?

Bodybuilding isn’t just a competitive sport. You can be a bodybuilder too! Learn all about the basics and what it takes to transform your body.

Posted on March 09, 2022

Bodybuilding isn’t just a competitive sport. You can be a bodybuilder too! Learn all about the basics and what it takes to transform your body.

Why You Need to Start Strength Training Now

Make a Life Change and Give Strength Training a Try

Posted on January 26, 2022

Looking to lose a few pounds? You want a makeover from the inside out—one where you achieve the body you want and create a happier, more confident version of yourself. Strength training can help you do that and a whole lot more!

Gluteal Development for Functional Performance

Advanced glute dev with workout program.

Posted on January 07, 2022

Learn from two of the top names in bodybuilding competition and training how to develop your glutes like a pro. Andre Adams and Dr. Sunny Andrews provide an in-depth look and a one-day workout to kick start your training.

How to Recover After a Workout

Learn how you can reduce muscle soreness and bounce back faster from your training sessions.

Posted on December 29, 2021

How to recover after a workout: reduce muscle soreness, recover faster, and stay on track with your fitness goals using ice baths and more.

You Need a Strong Upper Back

Why building a bigger back will help build your entire body.

Posted on December 15, 2021

With your upper back training, you can expect better squats, benches, and deadlifts from here on out.

The Truth About Cheat Days

Dispel the noise around Cheat Days and have a plan for the holidays.

Posted on November 24, 2021

When it comes to non-linear dietary approaches, we have a few options: Refeeds, Diet Breaks, Cheat Days

Nutrition Series: Meal Planning & Prep, Part 1

Learn the importance and how-to's of meal planning.

Posted on November 05, 2021

Time to put all of our basic nutrition to work where the “rubber meets the road” and talk about meal planning.

How to Break Through a Weight Loss Plateau

Scale Not Budging? Here Are 10 Foolproof Ways on How to Break Through a Weight Loss Plateau

Posted on October 27, 2021

Struggling with how to break through a weight loss plateau? Here are 10 ways to get you back to losing weight again!

SAID Principle

How to Leverage Progressive Overloading for Muscular Development

Posted on October 20, 2021

How to Leverage Progressive Overloading for Muscular Development

Top Workouts When You’re Short on Time

HIIT, Tabata, and EMOM are three quick workouts that can help you burn a lot of calories in a short amount of time.

Posted on September 15, 2021

Pressed for time? Does fitting a workout in seem impossible? Here are 3 quick workouts you can squeeze into your busy schedule to maximize calorie burn!

Intermittent Fasting

Is a diet that offers superior weight loss, better muscle retention... too good to be true?

Posted on September 08, 2021

Proponents of Intermittent Fasting will claim superior weight loss, improved cardiovascular health, decreased cancer risk, neuroprotective effects, improved glucose metabolism and lengthened life span as benefits of fasting.

Warming Up For Lifting Using Calisthenics Exercises

Calisthenics exercises are great preparation for heavy lifts later in training.

Posted on August 26, 2021

The most commonly practiced form of calisthenics, often used to supplement other forms of training such as Crossfit and weightlifting.

Open-Kinetic Chain vs Closed-Kinetic Chain Exercise for Bodybuilding

Demystify the hype around kinetic chain training.

Posted on July 07, 2021

Ever wonder what all the hype is around open or closed kinetic chain training? If you follow some of the top fitness influencers on social media, you have probably heard these technical buzz words dropped at some point.

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