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
Functional fitness. That’s the buzz-term that was popularized years ago and still gets thrown around and bastardized today by trainers, coaches, and gyms across the world.
Functional fitness sounds great doesn’t it? I mean, who wouldn’t want to be “functional” and “fit”. The idea that your training will carry over to some sort of function is a good thing.
But does your training really fall into functional fitness?
Continue reading What is Functional Fitness?
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?
Psych-up procedures are one of the most important mental aspects of the iron game, especially if you’re trying to go for a max effort lift.
At face value, you’d say psyching yourself up is just to “pump you up”. But it’s important to understand the science and how we can use emotions to boost our performance (and how too much emotion can detract from our lifting).
Continue reading Are You Properly Aroused?
Last week during my training at the Primal Strength Gym, I noticed some things were off with my deadlift technique.
It was my first deadlift session since my Strongman competition and the weights felt abnormally heavy. It was clearly an “off day” for me and the ‘heaviness’ of the weights were causing me to lift with some bad technique.
Continue reading Why Every Rep Matters (Motor Engrams)
This past weekend I took home first place in my weight class (lightweights under 200) at the River City Strongman in Richmond, Virginia.
It was a great but grueling day of lifting and competing. I met some awesome people, had overwhelming support from friends and family, made a few mistakes, but most importantly, overcame and battled throughout the day to bring home the win for Primal Strength Gym. I was also honored to compete with another Primal member who took home third in the heavyweight class.
Continue reading What I Learned From Winning Strongman