Training RSS

For every method in strength training, there is a variation and alternative that best suits the lifter based on their ability. Unfortunately, there are also methods, when done exclusively, have little carry-over to form and function. Are you training optimally?Specialization has its benefits, but becoming one dimensional can also have some serious consequences. In the pursuit of strength, one of the most common mistakes is ignoring the bigger picture, and avoiding movements that benefit overall athleticism - mostly because it’s really fucking difficult.Can you run a mile in under 10 minutes? Can you run a mile? Can you…run?What about an...

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If you’ve ever started a new type of physical activity or pushed yourself harder than usual, you probably experienced DOMS (delayed-onset muscle soreness). It’s the unpleasant feeling after a workout where the muscles you recently trained feel sore, weak, and sometimes painful. Walking up a flight of stairs feels like a fitness challenge, and putting on a shirt takes a solid two minutes. What Is Soreness and Why Does it Occur? As you train, your muscles begin to produce lactic acid, which slowly builds up more and more. The longer and more demanding a workout is, the more lactic acid...

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It’s no secret that kettlebells are a bit of an underdog as far as training equipment goes. When most folks get into strength training, they are immediately introduced to barbells and dumbbells — squats, deadlifts, bench press, rows, bicep curls, and the like. Kettlebells are often doomed to gather dust. But the fact is, there are many benefits to training with kettlebells, and we’ll shed some light on them today. Kettlebell Exercises Train The Whole Body One of the greatest benefits of kettlebell training is efficiency. You’d be hard-pressed to find kettlebell exercises that don’t train your entire body, at...

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A debate has been going on for a long time. Which training style is better - using free weights or working with machines. To the uneducated, the clear winner might be the latter. After all, machines come in so many configurations, and we can use them for hundreds of exercises. Plus, they make it easier to perform exercises. But, it’s not that simple. Free weight exercises offer many incredible benefits and have proven themselves over and over again. An Often Overlooked Drawback of Machine Exercises Consider what most exercises look like on a machine: You’ve got a pre-determined path and...

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The “Big Three” of training can be broken down into Volume, Intensity, and Frequency: When one of these variables increase, the other two will need to be adjusted accordingly. Regulating these variables to achieve results is dependant on experience level and work capacity. New lifters tend to benefit from a more linear progression, while intermediate to advanced lifters progress based on periodization, percentages, and peaking programs. One of the most common issues in training has been the tendency to attack all three variables with full force. While this can have a short term benefit, it’s not sustainable. When designing a...

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