Distribution of dietary protein intake in daily meals influences skeletal muscle hypertrophy via the muscle clock Aoyama et al. 2021 What the Study Says They report that the skeletal muscle hypertrophy is dependent on the dietary protein distribution in mice having two-meals- per-day feeding. They show here that BCAAs are involved in inducing distribution-dependent hypertrophic […]

Banded Power Rack Rows with Video

"The harder I work, the luckier I get" ~  Not sure who said that, but I've used it as the industry norm and now claim it.   Today's Training: AirDyne:30 mins 10 mins legs only 10 mins. Arms and Legs 10 mins. Arms only   Concept II Row: 12 mins Floor Press: 3 RM 3 […]

There is something about Max Effort days.  It doesn't matter if it's the 6 rep max, the 3 rep max, or the rarely used in my program, the single rep. But every time you need to "man up" to lift a max, there is something inside of us that switches to "ON". Sure, it's a […]

And spending time at your mom's house

Take Home Manuals are always fun.  For Fall sports they're starting their new training cycle right now (preparation for next fall).  For anyone involved in collegiate strength and conditioning you know that it's hit or miss if the athletes will actually follow the program.  There are always a few that just follow it to the […]

    Today's Training: AirDyne: 5 mins steady 15 x 15/45   Concept II Row: 5 mins steady 15 x 15/45   Ab Wheel: 50 reps

Today I was fueled by eggs, weights, conditioning, sarcasm, and laughter.   Today's Training: AirDyne: 30 mins 3-way shoulders: 3x20 Dynamic Effort Bench: 8x3x60% then add a chain to each side for one rep Add TWO chains to each side for one rep Add THREE chains to each side for one rep   Push-ups: 125 […]

Have you ever been guilty of program hopping? Is it such a bad thing?

December 10th 2021

December 9th

There are two kinds of people in the world. There are those who walk into a room and announce "Here I am"... and There are the others that walk into a room and shout, "There you are..."   Which one are you? Which one is a better person?     Today's Training: AirDyne: Sprints- 15x […]

Fear doesn't stop death. Fear stops life.   Today's Training: AirDyne: 30 mins Concept II Row: 5000 meters 3-way Shoulders: 3x20 Push-ups: 125 reps Incline Cable Fly: 4x12 Dips: 125 reps Bench: 8 rep max Fat Bar Pull-ups: 30 reps Chin-ups: 30 reps Bike Commute: 27 mins (a near collision with a big truck, but […]

Build that Squat and Deadlift

Remember...fear is not real.  It is the product of the thoughts you create. Now don't get this wrong,  DANGER is very real, but fear is a choice.   Today's Training: AirDyne: 30 mins Hex Bar Deadlift: Work up to a 3 RM  (beat last week's number) Then do another set of one w/ 10 lbs […]

Tell me I can't do it; I'll prove you wrong--AGAIN

Never let your fear determine your future!   Today's Training: AirDyne: 5 mins steady state 5x 15/45 Legs only 5x 15/45 Arms and Legs 5x 15/45 Arms only   Bike Commute: 26 mins Sprint: 10x 60 yards Pull-ups: 30 reps Dips: 60 reps Chin-ups: 30 reps Push-ups: 60 reps Bike Commute: 28 mins

What a day! I went to bed on Saturday night with a Strongman Sunday plan but I woke up Sunday morning from a dream of me doing a PR Super Yoke with the sled behind me. The most I've done on Super Yoke as far as I can remember is 770 in prep for Masters […]

You don't want to look back in five years and think, " I could've, would've, should've...been magnificent but I was afraid." In five years you want to tell the story of how fear tried to cheat you out of the best things in life and you didn't let it!   Today's Training: AirDyne Sprints: 5x […]

Training December 3rd