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I spoke with someone recently who went to a personal trainer. The trainer put together a thorough plan that looked like the following:  Eat 6 times a day  Each meal: 25g protein, 25g carbs, 10g fat  Drink a gallon of water  Take vitamins and creatine  Walk 10,000 steps  Lift weights

“My friend is a bodybuilder and told me not to lift heavy unless I’m trying to bulk up”    This sounds logical, so let me explain the issue with this statement.    The reason I think it’s important to address is because I believe many people avoid exercise altogether because

Someone told me recently, “I feel like I’m constantly reacting to what the day throws at me. The plan in my head never actually happens.”  I could relate a little too well.  There are some aspects of my day that are highly systematized and regimented, while other aspects were not

In baseball, when the game’s on the line in the 9th inning, teams send in their closer – usually one of their very best pitchers – to get the toughest three outs.  Same idea in basketball, football, every sport: When it matters most, you want your best players on the floor to

One of the most common requests we get:  “I want nicer arms.”  Sometimes that means:  “I want my sleeves a little tighter.”  “I want my arms more defined in a tank top—especially the back of the arms.”  Good news: there’s one simple thing that will make your arm training way

Quick story from last week. I’ve been doing barbell RDLs as the first exercise on my lower body day for 4–5 straight weeks. They’ve felt great. Strong, smooth, normal. Sunday morning, I warm up like usual. A couple of sets in, my low back just doesn’t feel right. Not a