Coach’s $0.02: Heavy Barbell Exercises are for EVERYONE
Coach's $0.02: Heavy Barbell Exercises are for EVERYONE The general public still thinks the barbell exercises aren't safe. The fact is, they're wrong. ANY exercise isn't safe if it's improperly loaded. The good thing is [...]
Coach’s $0.02: Stronger IS Having Bigger Muscles
Coach's $0.02: Stronger IS Having Bigger Muscles It's not uncommon for people to think there's one way to get bigger muscles and another to get stronger. However, that's just false. The process by which you [...]
Coach’s $0.02: Do These 2 Things!
Coach's $0.02: Do These 2 Things! When it comes to your workouts, you should be doing the following 2 things. Train with consistent, efficient technique. Add weight to the exercises in your program You cannot [...]
Expectations are EVERYTHING
Expectations are EVERYTHING Ever thought something was going to happen a certain way for it not to, only to be disappointed? Have you thought something was going to be terrible only for it to be [...]
Coach’s $0.02: The RIGHT Mindset and Mentality to Lifting
Coach's $0.02: The RIGHT Mindset and Mentality to Lifting There are generally positive or negative mindsets. There are also high or low arousal mentalities. Knowing which mindset and mentality you are can help you optimize [...]
Recover from Workouts the RIGHT Way
Recover from Workouts the RIGHT Way There's a lot of information out there about recovery. Whether that's foam rolling, contrast baths, saunas, adjustments, workouts, etc. what to do to recover from training has become confusing. [...]
Coach’s $0.02: How to Get Toned
Coach's $0.02: How to Get Toned Getting toned is a very common goal. Being toned is defined as having enough muscle definition to look fit but not so much as to look masculine. Most think [...]
Coach’s $0.02: Training with Strong Friends Increases Gains
Coach's $0.02: Training with Strong Friends Increases Gains I've recently rediscovered how important it is to be around people who challenge you. My total hasn't increased during the 2 years I've trained alone in my [...]
Are Powerlifting Training, Training for General Strength, and Training to Improve Your Physique Different Programs?
Are Powerlifting Training, Training for General Strength, and Training to Improve Your Physique Different Programs? NO! There's a common misconception that powerlifting training, strength training, and training to look good are all completely different, requiring [...]
Envision, Feel the Lifts, and Confident Self-Talk: The Competition/Training Mindset
Envision, Feel the Lifts, and Confident Self-Talk: The Competition/Training Mindset Preparation is key to lifting heavy weights. This entails having a training program, eating/sleeping properly, and doing those things over and over again for years [...]
Coach’s $0.02: Make Small Changes To Your Program, NOT Big Ones
Coach's $0.02: Make Small Changes To Your Program, NOT Big Ones The only reason you should be changing your program is if you've stopped making progress despite getting 7+ hours of sleep per night and [...]
How to Know if You’re a Beginner, Intermediate, or Advanced Lifter
How to Know if You're a Beginner, Intermediate, or Advanced Lifter How do you know what "level" of training advancement you are? The short and simple answer is the length of time it takes for [...]
This is How Long it Takes to See Results
This is How Long it Takes to See Results If you're trying to get stronger and you're a beginner to this strength training thing, you'll see improvement your second workout. Beginner programs should repeat exercises, [...]
Stop Working Harder and Eat Smarter: A Sustainable Approach to Improving Body Composition
Stop Working Harder and Eat Smarter: A Sustainable Approach to Improving Body Composition You can't outtrain a bad diet. Here's how you know: have you ever spent 30-60 minutes on the bike or treadmill and [...]
Does Lifting Weights Cause “Bad Backs and Joints?
Does Lifting Weights Cause Bad Backs and Joints? Have you ever heard someone, e.g. a doctor, say "lifting weights is bad for your back" or "you're going to ruin your joints lifting heavy"? If you [...]
What the Research Says: Do Women and Men Respond Differently to Training?
What the Research Says: Do Women and Men Respond Differently to Training? See research HERE. Do men and women respond differently to training? The researchers in the linked study above tried to answer that very [...]
Coach’s $0.02: What is “Strong”
Coach's $0.02: What is "Strong"? In previous posts (here, here and here), I've outlined some basics but I've never directly addressed what is strong. "Strong" is a threshold of performance determined by a specific context. [...]
The 3 Keys to Getting Stronger: Train, Eat, Sleep
The 3 Keys to Getting Stronger: Train, Eat, Sleep The following are the 3 keys to getting stronger (and bigger) muscles. Train heavy with compound movements Eat right/enough (this means single ingredient foods, if it [...]
Bodyweight Coefficients DON’T MATTER
Bodyweight Coefficients DON'T MATTER In strength sports like powerlifting and weightlifting, bodyweight coefficients are used to compare lifters of different weight classes to each other. Bodyweight coefficients are mathmatical formulas which allow inputs of weight [...]
The BEST Ways to Recover From Training
The BEST Ways to Recover From Training There are 2 proven ways to recover from training and therefore get bigger/stronger. Sleep 7+ sound hours every night (restless/disturbed sleep isn't optimal for recovery) Eat enough/proper nutrition [...]
How to Handle/Coach Someone at a Powerlifting Meet
How to Handle/Coach Someone at a Powerlifting Meet A good handler will do everything for the athlete except lift the bar. The athlete should only focus on lifting. Everything else is for the handler to [...]
How to Break a Training Plateau
How to Break a Training Plateau You've been training hard and you've stopped making progress for several weeks. What should you do? The following is a step-by-step process of how to start getting stronger again. [...]
Coach’s $0.02: Train to Perform
Coach's $0.02: Train to Perform For most people training for aesthetic purposes will result in no results. The length of time it takes to see noticeable changes can be frustrating. This is especially true if [...]
Coach’s $0.02: Strength and Powerlifting Programs ARE THE SAME
Coach's $0.02: Strength and Powerlifting Programs ARE THE SAME Many new lifters think programs designed to get them stronger are different than those designed for powerlifting. The reality is there's NO DIFFERENCE. The same exercises [...]
How to Create a Training Program
How to Create a Training Program Terms: Intensity- weight on the bar Volume- number of sets, reps, training sessions. Tonnage- function of volume (sets x reps x weight) Hypertrophy- an increase in size. In this [...]