If you’re trying to put on size, the typical bodybuilder style programming would call for something like 3 sets at 8-12 reps. From a volume perspective, this should be sufficient for growth. However, from an intensity perspective, this type of training misses the mark.
Enter cluster sets.
Continue reading Cluster Sets: More Intensity, More Growth
Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit. — Aristotle
True story, Aristotle must’ve been a smart guy. He was also a big believer in physical fitness and getting stronger, both in mind and in body.
The quote above speaks volumes and encompasses a huge aspect of success and excellence. The problem is, we as humans aren’t the best at maintaining positive habits. The most successful people are not necessarily the ones with the most talent, but the ones with the most consistency. The act of getting stronger is no different.
So what do the strongest people on the planet do on a consistent basis that separates them from the weak?
Continue reading 5 Habits For A Stronger You
When I first opened the Primal Strength Gym, I was the only one who trained for Strongman. At my last Strongman Sunday event, around 8 months after I officially opened Primal, we had more than 15 people come and train.
After this upcoming Saturday, I will have had 9 people from Primal compete within the past two weeks, with 5 of those competing for the first time.
It has been a cool experience watching the sport grow amongst my gym members, and the general awareness my gym has created across the city of Charlottesville.
But there are two things that seem to peak the curiosity of my followers.
Continue reading Is Strongman For You?
Back when I first started lifting, I was convinced that if I didn’t have some kind of potent protein shake and enough chicken to feed a small village within 30 minutes after my training, I was going to be in a catabolic death spiral and all of my training would be for naught.
I would risk road rage confrontations, running over slow pedestrians, and anything else that got in my way of me meeting the much hyped “anabolic window”.
I was a slave to immediate post training nutrition.
Continue reading Does the Anabolic Window Really Exist?
One of the most frequently asked questions I get is about accessory work, specifically what exercises you should be doing and how to program it.
Let me hit a few main points, and then I will get into the movements that I think are most important.
Continue reading Nailing Down Your Accessory Work
If you’ve been with me for a while, you know I preach not training to failure. However, there are a lot of training to failure proponents out there.
So who is right and who is wrong?
Of course I’m not going to throw myself under the bus, so let me elaborate on why I’m an opponent to training to failure, and what you should be doing instead.
Continue reading Should You Train to Failure?
Specialty bars have grown in popularity since Westside Barbell introduced them into their training. While the straight bar may always be king, especially for powerlifters who must use a straight bar in competition, variety never hurt anyone and in a lot of other cases, may prove superior to standard training. Enter the safety squat bar.
Continue reading Why You Should Be Squatting With A Safety Squat Bar
A few months back, I wrote a post on competition. If you missed it, check it out here: Who is Your Competition?
Evidently it ruffled a few feathers around town. Heard people calling me (behind my back) everything from a cocksucker to an asshole. All of a sudden I was the renegade gym owner.
Continue reading Who is Your Competition? Part Deux
Go into any gym across the world, and one of the most prevalent lifts you will see is the bench press. It’s one of the first lifts most people learn and a staple for a ton of mass and strength building programs.
But to get bigger and stronger, do you really need to bench press?
Continue reading Do You Really Need to Bench Press?
Row variations, aside from pull-ups, are the most crucial movements to developing your back.
Two of the most common variations are barbell rows and dumbbell rows. While both are very effective, I will not usually prescribe bent over barbell rows in any of my training programs.
Continue reading Bent Over Barbell Rows Or Dumbbell Rows?