Derek Dolgner

Derek Dolgner, NSCA-CPT, received his exercise science degree from the University of Wisconsin LaCrosse. He has been competing as a natural amateur bodybuilder since the age of 17 and plans to step on stage at his first national show, Team Universe, this July. He has studied under John Meadows as an intern and currently works as a personal trainer and online author for suppz.com. In his column, he will discuss how his training and nutritional programs have developed and evolved over time as he takes you through his journey to the Team Universe stage.

 
Combining Fortitude and CTP Training
Combining Fortitude and CTP Training

With the help of David Allen and Scott Stevenson, I have turned my six months of recovery into a period of growth and new training insight.

Carbohydrates and Cortisol Control: Rediscovering Passion
Carbohydrates and Cortisol Control: Rediscovering Passion

Now that I’ve found solutions to many of my own problems, I’m faced with a new challenge: helping my IFBB coach out of a lengthy retirement.

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.

Recovering from the Stressors of Contest Prep — Hormone Replacement Therapy
Recovering from the Stressors of Contest Prep — Hormone Replacement Therapy

I feared a life without training. When I saw that fear become a reality, I knew it was time to seek professional help.

BURNT OUT: Starting the Off-Season
BURNT OUT: Starting the Off-Season

After a competition season of pushing my body beyond its limit, I was no longer making process. Here’s how I’m turning things around for the future as I start my off-season.

Barely Making Weight and My Results from Team Universe
Barely Making Weight and My Results from Team Universe

The days leading up to my competition were full of challenges and stress. My coach John Meadows listened and helped me formulate a plan for this show and the future.

How To Execute a Front and Side Relaxed Pose
How To Execute a Front and Side Relaxed Pose

Don’t hide your perfect physique with poor posing. Follow these tips from professional posing coach Dave Myers.

Contest Prep Dieting and Training Modifications From 21 to 11 Weeks Out
Contest Prep Dieting and Training Modifications From 21 to 11 Weeks Out

By adjusting macronutrient ratios and splitting workouts into twice a day, you can overcome the lack of energy from low-calorie contest prep. You won’t even have to do cardio.

Corrective Work: The Overlooked Necessity for a Long Competitive Career
Corrective Work: The Overlooked Necessity for a Long Competitive Career

You may not know it yet, but you need corrective work—your longevity depends on it.

How to Dial in Your Bodybuilding Condition
How to Dial in Your Bodybuilding Condition

This is the introduction of my journey, explaining the training and nutrition I am implementing, to complete my goal of winning the overall at a National-qualifier.

Banded Single Leg Hamstring Curl
Banded Single Leg Hamstring Curl

Elitefts™ founder Dave Tate demonstrates how to perform a banded single leg hamstring curl.

Single Arm Band Pushdowns
Single Arm Band Pushdowns

Elitefts™ founder Dave Tate performs a drop set of single arm band pushdowns.

Prone Rows with Grenades and Chains
Prone Rows with Grenades and Chains

Elitefts™ Founder Dave Tate and Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition John Meadows demonstrate prone rows with grenades and chains at the Elitefts™ S4 Compound.

Rackable Cambered Bar Goodmornings with Chains
Rackable Cambered Bar Goodmornings with Chains

Matt Ladewski owner of Region Barbell Club demonstrates how to perform good mornings on the Elitefts™ Rackable Cambered Squat Bar with chains.

Kettlebell Bottoms-Up Press
Kettlebell Bottoms-Up Press

Elitefts™ team member Chris Duffin is demonstrating how to perform a Kettlebell Bottom-Up Press.

Dead Stop Leg Presses
Dead Stop Leg Presses

Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition John Meadows performs a set of Dead Stop Leg Presses.

Tsunami Bar Squats
Tsunami Bar Squats

Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition John Meadows performs squats with the elitefts™ Tsunami Bar.

Chained Rack Deadlifts with Iso-tension
Chained Rack Deadlifts with Iso-tension

John Meadows performs a set of chained rack deadlifts with iso-tension.

Dumbbell Curls with Iso-tension
Dumbbell Curls with Iso-tension

Scott Stevenson performs a mechanical drop set of dumbbell curls

elitefts™ Chain Dead Shrug
elitefts™ Chain Dead Shrug

John Meadows performs a Chained Deadlift with Shrugs

Elitefts™ Kettlebell Swing w/Bands (Hips &Bell)
Elitefts™ Kettlebell Swing w/Bands (Hips &Bell)

Kettlebell swings with bands around the kettlebell and bands around the hips

Bradford (Over and Back) Press
Bradford (Over and Back) Press

Mark Dugdale demonstrates how to perform an Over and Back Press

Serrano Split Squats
Serrano Split Squats

Matt Ladewski owner of Region Barbell Club demonstrates how to perform Serrano Split Squats

Elitefts™ Triceps Training Techniques with Dave Tate
Elitefts™ Triceps Training Techniques with Dave Tate

Dave Tate explains and demonstrates an exercise variation for a seated triceps dip machine, the JM Press with the Swiss Bar and Chains, and a mechanical drop set of Tricep Pushdowns

MAG Grip Chain Extensions
MAG Grip Chain Extensions

Mark Dugdale demonstrates how to perform Chain Extensions with a MAG Grip attachment

JL Plank
JL Plank

JL Holdsworth instructs his athlete on how to properly perform a plank for better transfer to walking out heavy squats and pulling heavier deadlifts

Banded Dumbbell Leg Curl

Julia Ladewski demonstrates how to perform a banded dumbbell leg curl

Elitefts™ Chained Low Cable Row
Elitefts™ Chained Low Cable Row

Dave Tate performs a set of chained low cable rows.

Bulgarian Split Squats
Bulgarian Split Squats

Mark Dugdale demonstrates how to perform a brutal drop set of Bulgarian Split Squats

Elitefts™ Banded 45-Degree Back Raises
Elitefts™ Banded 45-Degree Back Raises

Shelby Starnes demonstrates how to perform banded hyper-extensions.

Elitefts™ Incline Bench 4" Grenade Ball Straight-Arm Pull Downs
Elitefts™ Incline Bench 4" Grenade Ball Straight-Arm Pull Downs

John Meadows performs incline bench straight-arm pull downs

Elitefts™ Alternating Low Cable Row

Dave Tate performs a set of alternating low cable rows

Lat Pull Down with Tsunami Bar
Lat Pull Down with Tsunami Bar

John Meadows performs a lat pull down with the elitefts™ Tsunami Lat Pulldown Ba

Elitefts™ Chest Fly With Chains

Josh Bryant is performing chest flys with chains to accommodate to the strength curve and increase the amount of tension in the contracted position

Elitefts™ Mid Back Hybrid Movement (Upper Spinal Erectors)

Dave Tate explains a variation of the SS Yoke Bar Upper Bake Good Morning

Elitefts™ Banded Pullovers
Elitefts™ Banded Pullovers

John Meadows performs an intense set of banded pull overs

Elitefts™ Banded Leg Press
Elitefts™ Banded Leg Press

Mark Dugdale demonstrates how to increase tension on the vastus lateralis by using Elitefts™ Pro Light Resistance Bands on the leg press.

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