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.
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.
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.
“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).
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.
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.
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.
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.
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.
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 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.
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’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.
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…
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.
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.
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!
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.
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.
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?
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.
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.
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.
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.
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!
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.
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.
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.
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.
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?
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.
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.
Life is meant to be lived. Stop sleepwalking through life and waiting for things to happen.
My viewpoint runs counter to much of the current climate, which is dominated by the short-term perspective of a “hypertrophy phase.”
If you aren’t getting stronger or making gains, you’re doing something wrong. Your first job is figuring out what that is.
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.”
After so many years and so many clients, I’ve begun to realize that everyone’s training needs are the same.
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.
This could be the simple rule to great strength — are you following it?
If I never did another meet, wrote another article, or coached at another seminar, I would still love lifting.
A proper weight room strategy provides adequate attention to the development of strength and size — two qualities necessary for your team’s improvement.
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.
It’s not all glitz and glamour in the world of gluttony — but there are some perks.
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.
When you test your clients, are you using the assessment to improve a fitness quality or simply to make yourself appear knowledgeable?
You need someone who isn’t afraid to criticize; you need to listen to what you’re doing wrong.
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).
Trends dominate the personal training industry. Rely on self-education to determine the difference between what sounds good and what IS good.
To develop and ingrain the habits of success overlook no fine details.
I have implemented these nutritional and sleep strategies in attempts to manipulate my body into restoring a healthy hormonal profile.
The bench press is typically the weakest lift for women. It’s no mystery why—they require a targeted approach.
Don’t build a false sense of security by relying on bands and chains. Remember this fact: straight weight trumps all.
Your health and fitness goals will require many sacrifices. Here’s how to ensure you don’t lose the things that truly matter.
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?
You may or may not like it, but your girlfriend would love to bang a Men’s Physique guy. Can you really blame her?
The path of continual progress includes some these important programming specialties: don’t add techniques you are ready for and don’t become stale.