I don’t know about you but I’ve always thought that increasing weight on the bar is the most important component in weight lifting in terms of building muscle and increasing strength. It’s a great indicator of strength improvement and it has been the basis of my entire fitness philosophy for maybe 20 years. But a…
How to adjust your squat to make it more natural for your hip anatomy The deep squat is arguably one of the most fundamental and primal movement patterns. It engages multiple muscle groups at once, making it an efficient full body exercise with a lot of carryover to everyday performance and requires adequate hip range…
A step by step approach to lifting four plates Bench pressing 225 lbs is a significant milestone in the world of strength training. For many lifters, the bench press is a staple in their training and bench pressing 2 plates on each side of the bar is a common goal, especially for those training in…
Stretching for Relief: The Couch Stretch and Piriformis Stretch If you’ve been dealing with persistent lower back or hip pain, incorporating targeted stretches into your routine can help alleviate discomfort and improve mobility. Two stretches in particular, the couch stretch and the piriformis stretch, are excellent for addressing tightness in the hip flexors and glutes,…
In recent years, the benefits of physical exercise for mental health have gained considerable attention, with many studies exploring how different forms of exercise can impact mood, cognition and overall well-being. Aerobic exercise has long been known for its mental health benefits. But there is growing evidence that resistance training, typically associated with building muscle,…
Phosphatidic acid (PA) is a phospholipid that plays a crucial role in cell membrane structure and cellular signaling. Recently, it has garnered attention in the fitness industry, especially among bodybuilders for its ability to enhance the mTOR pathway. The mTOR pathway is basically the signal your body uses to begin the process of muscle building….
We’ve all heard the cliches. Abs are made in the kitchen. There is no such thing as spot reduction. You can’t out train a bad diet. While I typically agree with these statements, let me share a success story. I once trained a man in his late 40‘s. He was fairly lean, had decent muscle…
The Graston Technique for Chronic Low Back Pain, Shoulder and Ankle Range of Motion There are a number of healing modalities for soft tissue pain and injuries available, from prolotherapy to platelet rich plasma and even biofeedback. But one that has increased in popularity recently is the Graston Technique. The Graston Technique is a form…
Get a Glute Shelf with the Barbell Hip Thrust The barbell hip thrust is one of the most effective exercises for targeting the glutes for muscle hypertrophy. It has gained significant popularity recently in the fitness world, particularly among those who are trying to build juicy butts. The exercise involves placing a weighted barbell across…
How to implement key elements to ensure your neck stays safe and strong! If you are experiencing chronic headaches or neck pain, it is a good idea to consult a physician. Neck pain is a common complaint that affects people of all ages and lifestyles. It has been quite a while for me since I…
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