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Here is a basic yet challenging workout for the lower body and abs. The front squat -> back squat drop set allows you to use a moderately heavy weight for more reps than you would be able to front squat alone, which will increase the overload on the quad muscles. Start conservatively with the weight
Everyone knows that you’re not supposed to round your lower back. “Lift with you legs, not your back.” “Keep a flat back.” “Spinal flexion is BAD.” In an industry that is very divided in regards to training theory, “not rounding the back” is one idea that is widely accepted among personal trainers and strength coaches.
Getting consistent, restful sleep, is undeniably one of the most essential components of a successful strength training program. Being able to recover from workouts, build muscle mass, lose body fat, and manage the stress of everyday life is all dependent on the amount and quality of sleep that you get. In part 1 of my How
There is no substitute for good sleep. The lack of consistent, quality sleep is one of the most common causes of lack of progress in a training program. This is especially true in a high stress city like New York. There’s never enough time in the day to get everything done, but is sacrificing your
One of the more interesting presentations at the 2014 Integrative Healthcare Symposium was by Dr. Hal Blatman speaking on the advances in the science of fascia. In the world of strength training, rehabilitation, and fitness, fascia seems to be the topic of the hour, mainly because its importance has been neglected for so long and people are now
One of the most important factors in recovering well from workouts is managing stress levels. Most people encounter stressful situations on a daily basis that pose a challenge both mentally and physically. Avoiding stress all together is not a realistic strategy for most of us, so it is important to have strategies that help you
To add strength and mass to the chest, back, shoulders, and arms, you first want to master the basic free-weight exercises that will provide the foundation to your program. Incorporating dumbbell and barbell presses, rows, pull-ups, dips, biceps curls, triceps extensions, and rotator cuff exercises will give you well-rounded development to the upper body. I
The snatch and clean & jerk, as well as their variations (snatch pulls, clean pulls, from the hang, from blocks, from a deficit, power variations) are great exercises to develop strength, power, and muscle mass in the legs, entire back musculature, and shoulders. With a little creativity, you can develop weightlifting complexes that suit your specific
Most lifters, bodybuilders, and athletes who struggle to gain weight know exactly what foods they should be eating and how much. The issue is being able to organize their eating schedule and setting aside time to prepare their meals. The suggestions I’m going to lay out are very simple yet effective ways to ensure that you can
As more people are realizing the consequences of all the toxic chemicals that are being dumped into our environment, cleanse programs, fasts, and and special detox diets and supplements have been increasing in popularity. Some people dismiss these methods as “fads”, especially so-called “conventional doctors” (who have practially no success in curing chronic conditions…), but the truth is
