WATCH: John Meadows and The Muscle Doc Train Back and Chest
WATCH: John Meadows and The Muscle Doc Train Back and Chest

John Meadows was interested in the things Jordan Shallow discussed in podcasts and IG posts, so he reached out to him with the intention to “steal” some of Jordan’s ideas. Well, that didn’t go as planned. Don’t waste an opportunity to steal this workout from elitefts. Not that it’s stealing; you have our permission.

The Training Effects of Intramuscular Pressure
The Training Effects of Intramuscular Pressure

Why is it that you feel weak after returning to the gym after a little bit more than a week? It really comes down to intramuscular pressure. Use it to your advantage to maximize performance.

Peak Week for the Physique Competitor
Peak Week for the Physique Competitor

You’re at the point where you have nothing left, but you still keep going because you see yourself at the end of this crazy 20-plus-week diet complete with one month of self-induced torture, a week full of waterboarding, starvation, and a pissy temper. Welcome to peak week.

WATCH: Back Training with Justin Harris
WATCH: Back Training with Justin Harris

“Dumbbell rows are bodybuilding burpees.” For more wisdom and the full post-Table Talk Podcast workout with Justin Harris, read on. This back workout is complete with pull-overs, pull-downs, deadlifts, and multiple row variations (one by which Justin deems as the best lat exercise there is).

Can I Continue to Build Muscle in My 40s Without Getting Injured?
Can I Continue to Build Muscle in My 40s Without Getting Injured?

Oh, lordy, are you over 40? Sure, you might not feel like 40 most of the time (or all of the time), but you need to remember you’re not a 20-something anymore, so you can’t be training like one, either. Back to the question in the title… Yes.

The Mind-Muscle Link: Engagement and Focus
The Mind-Muscle Link: Engagement and Focus

You go about your day unaware of your body. Think about your socks right now. Can you feel them on your feet? You felt them when you put them on, and although they are still on, you’ve let the sensation fade deep into the background… and now, you’re aware of your socks again.

Understanding Groin Injuries: Complex Groin Injuries
Understanding Groin Injuries: Complex Groin Injuries

When a doctor who knows how I train gave me his diagnosis, I had no idea what to do because I hadn’t met anyone that had this constellation of stuff. Neither had he. The best foundation we came up with was based on the same principles in the previous articles.

Putting Our Equipment to the Test at Monster Garage Gym
Putting Our Equipment to the Test at Monster Garage Gym

It’s one thing to read about elitefts equipment, but it’s something altogether different to see it being used in the hands of competitive powerlifters at Monster Garage Gym.

The Scale is Ruining Your Physique (and Bodybuilding)
The Scale is Ruining Your Physique (and Bodybuilding)

In bodybuilding, numbers aren’t represented on stage; you’re scored based on your overall look or (I almost hate to use that phrase for reasons I won’t get into here). It makes no sense to add 20 pounds of muscle only to have your midsection increase by 4 inches or more.

The Mind-Muscle Link: Learn Muscle Attachments
The Mind-Muscle Link: Learn Muscle Attachments

I am personally giving you permission to skip today’s workout — but only if you learn about muscle origins and insertions and how they move. Watch some videos about this instead of binge-watching Stranger Things or whatever. Just sit down and educate yourself.

Powerlifting Takes More Than Just Brute Strength
Powerlifting Takes More Than Just Brute Strength

Powerlifting is so much more than physical strength. Yeah, that’s part of it, but only a fraction of the big picture. Are you strong mentally? Are you strong intellectually? Are you strong emotionally? Let’s find out.

Should the Patient Hear the Pop?
Should the Patient Hear the Pop?

When I started adjusting patients, I liked the sound of popping. I was really attached to it. But if you’re just trying to hear that “pop,” you might end up hurting someone for something that might not have been necessary in the first place.

Universal Pro Gym: Full Service With a Personal Touch
Universal Pro Gym: Full Service With a Personal Touch

Universal Pro Gym’s clientele might mostly be made up of bodybuilders, but that doesn’t stop owner Bob Caron from ensuring that all people who walk through the doors get a personalized experience and a variety of services — including an on-site barbershop.

Understanding Groin Injuries: Tendon Injuries
Understanding Groin Injuries: Tendon Injuries

Tendon injuries suck. The healing process for tendon injuries is slower than it is for muscle tears. If you ended up rupturing your tendon, you may require surgery. But there are still some things you can do in terms of rehabbing certain tendon injuries…

LISTEN: Table Talk Podcast Clip — Cailer Woolam on Gaining Weight and Going for WRs
LISTEN: Table Talk Podcast Clip — Cailer Woolam on Gaining Weight and Go...

Believe it or not, Cailer Woolam gets a lot of questions about why he’s not gaining weight to break more records. But at age 24, he’s got plenty of time and work ahead of him.

5 Things Beginner and Intermediate Lifters Should Understand
5 Things Beginner and Intermediate Lifters Should Understand

Newer lifters seem to think that they can squat 1,200 pounds in less than a year of training. I hate to burst your bubbles, but that’s not going to happen. It’s a long game, and you need to understand that if you’re going to survive in this sport.

The Mind-Muscle Link
The Mind-Muscle Link

You must slow down to truly get a feel for the mind-muscle connection. I know some of you who do slow-motion reps or time under tension think you do not need to slow down. Well, then, this article is ESPECIALLY for you!

A Hypertrophy Method for Strength Athletes
A Hypertrophy Method for Strength Athletes

The thing to keep in mind as you read the remainder of this program is that I’m describing a method of training — not a set-in-stone program. It’s up to you to apply the method to your particular context: your body, your goals, and your life situation.

Introducing New elitefts Columnist and Coach JM Blakley
Introducing New elitefts Columnist and Coach JM Blakley
The founder of the JM Press is now part of the elitefts team. Welcome our newest columnist and coach: JM Blakley! Keep an eye out for an upcoming article he wrote about the mind-muscle connection and don't forget to follow his coaching blog.
Understanding Groin Injuries: A Muscle Tear
Understanding Groin Injuries: A Muscle Tear

The biggest thing you need to take away from muscle tears is that the healing process is largely chemically based and physiologically mediated in order to remedy the mechanical disruption and restore (again) mechanical strength.

You Might Be a Serious Powerlifter If...
You Might Be a Serious Powerlifter If...

This life we live is comprised of sheep, and it is also comprised of shepherds. Followers or leaders. The flock goes where it is directed. Shepherds set the course for the journey. Are you part of the flock? Or are you a shepherd? Are you a serious powerlifter or not?

Simplify Your Nutrition
Simplify Your Nutrition

There is so much information about nutrition that it can be overwhelming. Rather than getting caught in that swamp, I suggest you stop reading and start dieting with some basic knowledge. I’ll provide the info, but you’ll have to do the rest.

New Tattoo Do's and Don'ts for the Powerlifter
New Tattoo Do's and Don'ts for the Powerlifter

Getting a new tattoo doesn’t mean you have to throw the bar down and not step foot in a gym for two months. What it does mean is that you need to ensure you don’t do anything reckless for the first couple of months.

Bulk Up: It's National Hamburger Day!
Bulk Up: It's National Hamburger Day!
National Hamburger Day is a great day if you're working on jumping up a weight class... or if you need an excuse to enjoy some delicious juicy burgers. Or both. Both is good.
Understanding Groin Injuries: A Primer
Understanding Groin Injuries: A Primer

I’m not going to lie, I’ve had a number of injuries through my training, but Dave was right: groin injuries are a different beast, and the nature of the beast is going to depend more fully on what actual tissue was affected.

The 6-Pack Mindset
The 6-Pack Mindset

We tend to see outrageous exercises, movements, and even classes that claim they will give you a stronger core or a six-pack in days. I encourage a shift in your mindset to optimize your training to obtain the six-pack look.

Gaining Strength in Your Twenties, Thirties, and Forties
Gaining Strength in Your Twenties, Thirties, and Forties

Why on earth do I keep hearing guys ask if they can still get stronger in their 40s or how they should be training in their 40s? You can get stronger at any age, and you do it by doing exactly the same stuff you always did!

Gain Weight in Your Off-Season with This Meal Plan
Gain Weight in Your Off-Season with This Meal Plan

After reading Mark Dugdale’s recent off-season diet article, I thought I would write about what my current diet in the off-season is like as well. Not only will I share my current off-season diet, but I’m also going to write about my process for gaining weight — not fat, but muscle.

The Influence of Supernormal Stimuli on the Evolution of Bodybuilding
The Influence of Supernormal Stimuli on the Evolution of Bodybuilding

A conversation took me down the rabbit hole of supernormal stimuli — exaggerated stimuli that attract animals. It explains why people are attracted to over-the-top curves and beefy muscles… which you’ll find at bodybuilding competitions.

The Quadruped Row Exercise for Lat Isolation Issues
The Quadruped Row Exercise for Lat Isolation Issues

Have a lat activation issue? So does elitefts athlete Joe Sullivan. After getting the green light from his physical therapist (and thinking like an athlete even though he’s a self-proclaimed “dumb weightlifter”), he’s working on some isolation exercises, like the quadruped row.

Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift Routine)
Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift R...

In this “powerbuilding” article, we’re looking at hamstrings — a muscle group bodybuilders and strength athletes alike struggle to develop. If you’re naturally lower-body dominant, you don’t need to spend tons of time on ’em. But if you’ve got piglets instead of hammies, I don’t need to convince you to read on.

Does Muscle Turn into Fat?
Does Muscle Turn into Fat?

Muscle is a constant consumer of energy and fat is an organ that stores it, but they do share some common cell lineage. Can one become the other?

Reset Your PR's
Reset Your PR's

In a perfect world, you’re always getting stronger and your PR’s are always moving higher. Well, this world isn’t perfect, and you need to remember that if you want to get stronger.

Relentless Hypertrophy Protocol: How Sequencing and Repetition Stimulate Growth
Relentless Hypertrophy Protocol: How Sequencing and Repetition Stimulate...

The goal was to create a training model that would maximize hypertrophy in minimal time and that would be “low tech, high effect” in its design.

Are You Just Going Through the Motions?
Are You Just Going Through the Motions?

Life is meant to be lived. Stop sleepwalking through life and waiting for things to happen.

Perspectives on Hypertrophy
Perspectives on Hypertrophy

My viewpoint runs counter to much of the current climate, which is dominated by the short-term perspective of a “hypertrophy phase.”

Are You Asking the Right Questions?
Are You Asking the Right Questions?

If you aren’t getting stronger or making gains, you’re doing something wrong. Your first job is figuring out what that is.

Summer Programming — Eliminate the Two Steps Back
Summer Programming — Eliminate the Two Steps Back

You took a step forward and now it’s summer. This time of year means nine weeks of strength and conditioning bliss and nine weeks of scheduling, programming and executing our own version of “the master plan.”

Hypertrophy Is The Holy Grail
Hypertrophy Is The Holy Grail

After so many years and so many clients, I’ve begun to realize that everyone’s training needs are the same.

Fix These Simple Mistakes to Lift Heavier Weights
Fix These Simple Mistakes to Lift Heavier Weights

These mistakes in the squat, bench, and deadlift seem small on their own. But add them to together? You’re leaving pounds off your total.

Recognize Your Weaknesses and Limitations
Recognize Your Weaknesses and Limitations

This could be the simple rule to great strength — are you following it?

My 30-Year Love Affair with Lifting
My 30-Year Love Affair with Lifting

If I never did another meet, wrote another article, or coached at another seminar, I would still love lifting.

Big Is a Byproduct of Strong
Big Is a Byproduct of Strong

A proper weight room strategy provides adequate attention to the development of strength and size — two qualities necessary for your team’s improvement.

Four Sure-fire Ways to Harvest Calf Meat
Four Sure-fire Ways to Harvest Calf Meat

Building calf size takes time—a lot of it. This is the system I’ve used countless times to bring up my calves and the calves of my clients.

'Tis the Season: The Pros and Cons of Being Huge
'Tis the Season: The Pros and Cons of Being Huge

It’s not all glitz and glamour in the world of gluttony — but there are some perks.

Recovery Training: Tedious, Yes, But Simple and Effective
Recovery Training: Tedious, Yes, But Simple and Effective

It’s taken me a while to grasp just how necessary these blood pumping sessions can be. Ditch the excuses and start doing these today.

The Assessment Paradox
The Assessment Paradox

When you test your clients, are you using the assessment to improve a fitness quality or simply to make yourself appear knowledgeable?

Are You Hearing Advice But Don't Know How to Listen?
Are You Hearing Advice But Don't Know How to Listen?

You need someone who isn’t afraid to criticize; you need to listen to what you’re doing wrong.

16 Methods to Optimize Your Glute Ham Raise
16 Methods to Optimize Your Glute Ham Raise

We have known for years that the Glute Ham Raise (GHR) was regarded as one the best movements for the posterior chain (lower back, glutes, hamstrings and calves).

'It Looked Good in Theory'
'It Looked Good in Theory'

Trends dominate the personal training industry. Rely on self-education to determine the difference between what sounds good and what IS good.

Consistency is the Name of the Game
Consistency is the Name of the Game

To develop and ingrain the habits of success overlook no fine details.

Carbohydrate and Cortisol Control
Carbohydrate and Cortisol Control

I have implemented these nutritional and sleep strategies in attempts to manipulate my body into restoring a healthy hormonal profile.

Build a Bigger Bench: The Female Edition
Build a Bigger Bench: The Female Edition

The bench press is typically the weakest lift for women. It’s no mystery why—they require a targeted approach.

Just Load the Bar
Just Load the Bar

Don’t build a false sense of security by relying on bands and chains. Remember this fact: straight weight trumps all.

Managing the Social Aspect of Change
Managing the Social Aspect of Change

Your health and fitness goals will require many sacrifices. Here’s how to ensure you don’t lose the things that truly matter.

It's All About Heart and Will
It's All About Heart and Will

There are a lot of factors involved in being a good strength athlete. From most to least important, here is my list of what you need to excel in this industry. Do you have them all?

Men's Physique — Bottom of the Pecking Order?
Men's Physique — Bottom of the Pecking Order?

You may or may not like it, but your girlfriend would love to bang a Men’s Physique guy. Can you really blame her?

Strength Progressions for Beginner and Intermediate Lifters
Strength Progressions for Beginner and Intermediate Lifters

The path of continual progress includes some these important programming specialties: don’t add techniques you are ready for and don’t become stale.

Brain and Muscle Communication between the Squatter, Runner and Channel Flipper
Brain and Muscle Communication between the Squatter, Runner and Channel ...
A squatter, runner, and a remote controller walk into a gym…

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