KEY POINTS The best gym routine split for you is the one you can do consistentlyStructure your workout based on fatigue and neural demandGain strength in the beginning of the workout and build muscle in the end When I first started hitting the gym, the very first...
Key Points: Reps in Reserve (RIR) is an autoregulation technique Fatigue digs a hole and to build muscle and strength you need to get out of that holeAverage a 2RIR over the course of a mesocycle for long term gainsIt’s going to take time to get used to but the...
Key Points: Set realistic expectationsUse Reps in ReserveRebuild the habit of working out by combining it with habits you current do. If you’ve been out of the gym for a while, you’re prob champing at the bit to get back at it. I mean come on, bodyweight workouts are...
The phrase “Progressive Overload” gets thrown around in the fitness space like ones at a strip club. But what is it? But before I jump into that, let’s look at your workout and the history of your progress. When you first started in the gym, you could see...
FUN FACT: Jane Fonda coined the phrase “No pain, no gain.” Think about that for a sec… Yep, this woman right here is giving you lifting advice. The Queen of Aerobics came up with a phrase to help middle aged women in the 80’s squeeze into spandex and slap on a neon...
Back pain is a bitch. As someone who had back surgery and is in constant fear of being laid up on the couch for a week with a tweaked back, I know the struggle all too well. Which is why I don’t back squat all that often. Rather than sticking with the leg...
