A Practical Guide to Hypertrophy
In the most basic terms, Hypertrophy refers to an increase in the size of a muscle. This increase in size is due to multiple factors, the most important of which…
Pull-up Pyramids
Pull-up Pyramids The Pull-up Pyramid is an effective method for building work capacity and strength in the upper body. I was introduced to pull-up pyramids by Hall of Fame Wrestling…
Weighted Pull-up & Weighted Dip Workouts
Weighted Pull-ups and Weighted Dip are arguably the most effective exercises for developing functional upper body strength. The following is a brief explanation of several training methods that can be…
Training Methods Series: Part 7 Circuits
Circuits The term "Circuit" typically refers to a training method including 5-12 exercises, completed in succession with little to no rest. Circuits can be completed by performing a prescribed number…
Training Methods Series: Part 6 Giant Sets
Giant Sets Complete four or more exercises consectivley with no rest between exercises. Giant sets are typically comprised of exercises focused on a single muscle group, this differentiates them from…
Training Methods Series: Part 1 Cumulative Sets
Cumulative Sets Select a weight that you can complete for 8-12 reps, in good form and at a controlled tempo. Begin the workout by completing one rep at your selected…
The Benefits of Including Machines In Functional Fitness Training
The functional fitness movement was to some degree a backlash against the commercialization of fitness. The fitness industry was dominated by large corporate gyms who had moved increasingly towards machines…
6 Time Based Sled Workouts
Previous articles have focused primarily on workouts based on completing prescribed distances. This time, we'll take a look at workouts based on prescribed time domains. Links to Previous Articles: 9…
More Fun with Sleds
More Fun with Sleds Some sports (and professions) require athletes to switch quickly between strength-based and endurance-based tasks. One way to address this demand in training is to blur…
The Pullover
The “Upper-Body Squat” The Pullover was the first machine that Arthur Jones built of what would become fitness giant “Nautilus Inc” (he sold the first one in 1970). He claimed…
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