The Best Forearm Exercise
A few years ago we wanted to examine what exercises would be most helpful for serious arm training. As always, we used a numbers approach. We used a group of…
There are many elements that go into designing a productive weightlifting workout.
Every exercise has many possible combinations of weight, reps, and time that could be used. People make progress at different rates. Individual muscles recover at different rates. New muscle tissue grows at different rates.
And you need to decide personal preferences like wanting productive workouts as frequently as possible, or wanting to workout efficiently so each workout will yield the maximum benefit.
So, if you want to train scientifically and rationally, a lot of personal factors need to be taken into account simultaneously.
The process starts with deciding whether YOU prefer Steady, Efficient Gains, or the Fastest Possible Gains.
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Why One Set To Failure Is An Excellent Choice
Would you take on a second job working additional 40 hours a week if it paid you 9% of your first job? So if you worked 40 hours for $1,000…
Every Day is . . . Corroboration Day
I found this article that offers a study underpinning something I’ve been saying for twenty years; “Every day is kidney day.” This is for the guys who train frequently with…
More Evidence for Brief Workouts
Today’s New York Times ran an article about a study at Arizona State University that shows workouts as brief as 10 minutes done three times in a day are as…
Studies on High Intensity Exercise and Fat Loss
Here is a fascinating overview of several recent studies that reveal the superior effects of high-intensity intermittent exercise (HIIE). These studies are not of weightlifting but of 8 to 30…
Static Contraction and the Texas Tower Sniper
Ever since I began experimenting with more rational and efficient methods of strength training in 1992 I’ve run into people who want to defend the status quo. Basically their defense…
Are People Who Lift Weights Dumb?
It seems like there’s always been a bias that people who lift weights are dumb. There is a cliche image of big, musclebound lugs who have trouble constructing a sentence.…
The Sceptic’s Workout
One of the hardest things to do in life is to get a person to change his or her mind about something. Psychologists can provide all the reasons that we…
Good News for Heavy Lifters
A few months ago Alan over at NewGrip sent me a pair of prototype gloves made specifically for Static Contraction and Power Factor trainees who get strong enough to hoist…
Liberate Yourself – With Bruce Lee’s Help
My friend Chris Kent is a Jeet Kune Do instructor who has had his own martial arts school in Boise, Idaho for many years. His teacher learned the art directly,…
Twenty Years of Experience Boiled Down to One Blog Post
The first time I lifted weights with any serious intention whatsoever was in 1992 at the age of 33. Before that I did what most people do and just wandered…
Training in Cough and Cold Season
In the two decades I’ve been communicating with strength trainers I’ve picked up a lot of anecdotal information. It’s natural in any field to notice trends and phenomenon that keep…
Half-Ton Rows? Sure.
I received an email from a customer who quickly progressed using Static Contraction to the point of using over half a ton on his upright rows. I always like to…
Tips for Bigger Shoulders, Chest and Triceps
These three upper body muscle groups are all a high priority for guys who want a more athletic, muscular look. Broad shoulders, a powerful chest and ‘bigger guns’ define the…
An Interview with Pete Sisco
Lee over at Ordinary Joe Bodybuilding asked me a few questions for an article at his blog. 1. Hi, Pete. It is estimated over 200,000 trainees have used your training…
Anatomy of Muscle-Building Hype
I see this kind of stuff all the time but I can’t resist talking about this example because it has so many elements of the half-science that underpins most of…
What Have You Got to Gain?
There is an interesting paradox in strength training. You never know how high “up” really is. You don’t know the maximum you can bench press today, you don’t know the…
How to Set Your Personal Record on Any Exercise
Personal progress provides its own motivation. Few things in the gym provide more positive feedback and personal motivation than setting a record on a favorite exercise. That’s why you see…
Why It’s Stupid to Use 100 Exercises With 300 Variations
Hey, want to spend your year trying 300 exercises? It is amazing how many exercise devices from flimsy, low-end contraptions to multi-thousand dollar fitness machines are marketed will the alleged…
How Is Your Leg Training Going?
Leg training might be the most overlooked aspect of a successful training regimen. Many people get preoccupied with more visible muscle groups like forearms or biceps/triceps or even traps. All…
