How You Can Embrace the Winter Arc
The Winter Arc is a 90-day self-improvement mission that begins on October 1st and runs to the New Year. The dark, cold months are used to turn inward, away from the crowd, and build yourself.
Strength
Eccentric Flywheel Training Explained | Everything You Need to Know
What is an Eccentric Flywheel Inertial Trainer? An eccentric flywheel trainer is a strength and power training device that uses muscle force to rotate a weighted flywheel. A nylon strap connects the exerciser to the central shaft of the flywheel. Spinning the flywheel winds the strap around the shaft. The inertia (spinning resistance) created by … Read more
How Strong Are CrossFit Games Athletes
CrossFit is an intriguing sport because any one can walk into a gym and attempt the same workouts that they watched the world’s best athletes perform at the Games. People that regularly weight train can also appreciate the loads that these athletes are repeatedly lifting, at high speed and under immense fatigue. However, I think … Read more
How to Increase HGH Production with Strength Training
Human growth hormone (HGH) is a naturally occurring anabolic hormone in the body secreted by the pituitary gland at the base of the brain. HGH promotes tissues regeneration, cell reproduction and muscle protein synthesis (1). As a result, HGH plays a key role in muscle (and bone) building, particularly through puberty and after strength/resistance training. There … Read more
Why Bigger Muscles Are (Usually) Stronger Muscles
We all resistance train and lift weights for different reasons. Some may train for general health, others to get strong, change our body composition or to improve athletic performance. However, I would guess that we all like to look in the mirror to check if our muscles have gotten bigger. One of the common questions … Read more
Using Thick Handle Training for Serious Strength Gains
Grip strength is usually overlooked in strength athletes’ development. Lack of grip training leads to a muscular imbalance that never allows the individual to reach his or her full potential (Sorin, 2001). Improved forearm and hand strength allows for greater force production (Sorin, 2001) because you are better connected to what you are holding – … Read more
Compensatory Acceleration Training – Explained with Research Results
Lifting weights should lead to body composition changes, increased strength, and/or better sport performance. Having your exercise selection, intensity, and frequency dialed will lead you to these goals. But how you lift your weights is often overlooked. Often, we do what we need to do to get the weight from point A to point B. … Read more
Progressive Overload Training Explained – The Key to Size & Strength Gains
Progressive overload is a necessary component of gaining strength. Thomas Delorme, a doctor working with rehabilitating soldiers following World War 2, created the term progressive overload. He described it as is the process of gradually increasing the stress placed on the body. Since then, progressive overload has become one of the most important training variables … Read more
9 Scientifically Backed Tips to Gain Strength
Everyone is looking to gain strength. Unfortunately, there’s a lot of misinformation out there about strength training. So, I’ve compiled 9 scientifically backed tips to help boost your strength gains. All 9 tips are easy to implement into your training as early as tomorrow. Lifting at The Right Intensity There needs to be appropriate load … Read more
How Often Should You Strength Train – A Complete Guide
Everywhere you look on the Internet people are suggesting on how often you should train. But rarely are these opinions backed by science. However, scientific literature says that you should train a muscle group between 2-3 times a week. Strength gains increase as you approach 3 workouts a week. Most people should perform between 4-8 … Read more