Monday, 31 August 2015

5 Dangers of “Superfoods”

We all know that healthy eating starts with eating less junk. Then you need to get your calories and macros (i.e. proteins, fats and carbs) right for you and your goals. From there you can take your nutrition to the next level by including more superfoods. However, in doing so, you can run into these five traps if you are not careful.
Image courtesy of zirconicusso at

Monday, 24 August 2015

Double vs Single Leg Squat – The Verdict Is In!

“You don’t play sports on 2 legs, so why should you train on 2 legs?” This argument is often used by those who are proponents of single leg training. For decades strength coaches have used the traditional bilateral (2 leg) squat to build strength and improve athletic performance. However the last several years, there have been coaches who have moved away from bilateral squats claiming the superiority of unilateral (1 leg at a time) training. Usually their augments were based on logic, observation and personal experience. However, now we have decent study to get to the bottom of this debate. It’s time to put opinions aside and look at what really matters – results.

Monday, 17 August 2015

How to Use Performance Training to Build a Better Looking Body

“I just want to look good naked! I don’t care about my vertical jump, my 40 yard dash or my one rep max deadlift.” I get it. Not everyone is an athlete. Not everyone cares about their performance. However if you asked most aesthetic-focused individuals to describe what they want to look like, most would describe the body of a lean, powerful athlete. Even if you have no desire to compete and don’t care about the numbers you can put up in the gym, you can look more like an athlete – if you train like one. In addition to improved performance, here are 8 ways you can use athletic-style training to help you sculpt your best-looking body. 

Monday, 10 August 2015

Why So Many Athletes are Getting Hurt and How to Make it Stop

Every athlete hopes for a long, successful sporting career. However, despite the advances in training and technology, young athletes are getting injured more than ever. Last Friday ESPN released an article looking at the huge increase in injuries with NBA rookies. Here is a summary of the article with my own thoughts thrown in on how you can reduce your risk.

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Will this be you?

Monday, 3 August 2015

The Best Shoes for Lifting

Last week marked an important moment in shoe history. After 98 years, Converse Chuck Taylor All Stars announced that they were upgrading their shoe design. For years now I have worn and recommended Chucks as they offer some unique advantages over other shoes for lifting. These days there are countless shoe options. Each training situation has unique requirements and may benefit from a different shoe. If you want to maximize your results and minimize your risk of injury, you need to have the right pair of shoes for you and your training. 

The classic Chuck Taylor All Star

Monday, 27 July 2015

7 Set and Rep Methods to Build a Great Body

Great training results starts with great program design. When it comes to designing an effective program, set and reps are two very important training variables. However, you need more than just the right amount of sets and right number of repetitions. You also need to do your sets and reps in the best way for your needs and goals. 

Monday, 20 July 2015

How to Use Deload Weeks for Faster Gains and Less Injuries

“Go big or go home!” “No pain, no gain!” “Don’t stop until you drop!” While these statements make cool slogans for Instagram and catchy quotes for twitter, they may not be the best advice all the time. I’m not against hard training. I know what it is like to throw up after a training session, to briefly blackout after an intense set and to not be able to sleep the night before a big, scary leg day. I know that brutally hard work on a simple program always trumps a half-hearted effort on a fantastic program. However, despite all this, I also know what is like to try to go “all-out” all the time and experience years of stagnant progress as a result. If you try to fight your body, you will lose every time. Training success requires that you work with – not against your body. If you are serious about making the best results possible, a properly timed and effectively executed deload week may be just what you need.
Image courtesy of savit