The key to any beginner routine is to build a base of strength and to learn good training technique.
To maximize your results, I highly recommend that you pick up one or all of the Official WorldFitnessNetwork lifting programs. They go into great detail about routines for full-body results, strength (more…)
Continue reading about WFN Beginner to Intermediate Training Program
I started writing a post on box squats and had just finished it when I came across my buddy Caleb’s article on doubleyourgains – on the exact same subject! And his was much better than mine! Thankfully, he allowed me to reprint it in its entirety for you.
Why Box Squatting Sucks & Why You Should Do It Anyways!
by Caleb Lee from http://doubleyourgains.com/
- Dave Tate Coaching The Box Squat (from doubleyourgains.com)
I have discovered a new world of pain … agony … and ego-wrenching … and it’s name is the Box Squat.
Before I tell you of all the amazing benefits of box squatting and how you may have to end up buying clothes with a big “S” sewn on them after starting to squat on the box, let’s first discuss …
Why Box Squats SUCK!
Normally, when I say an exercise sucks … I’m talking about exercises that suck at actually doing something for your body. Throw bicep curls, tricep kick backs, any type of curling in the squat racks, leg extensions, etc in this list …
BUT … when I’m talking about box squatting — I simply mean it just plain SUCKS to do!
Why?
- Lower Weight – your ego is going to be bruised the first time you box squat and you realize you’re lifting almost 100 pounds less than your regular squat …
- No Cheating — you can’t cheat with a box squat. You go down the proper depth, and if you don’t (more…)
Continue reading about What Are Box Squats And Should You Do Them?
I get asked a lot about what my personal lifting routine is. I am pretty rigorously following a 12 month cycle with 4 smaller cycles. Each of the smaller cycles follows a 12 to 14 week program. It’s all about periodization (sticking with a program long enough to make progress (more…)
There are two basic reasons for a spotter:
First, a spotter helps prevent injury that could be possible if you are either caught with too much weight over you or forced to use really bad (dangerous) form to complete the last rep.
Second, a good spotter helps you get the (more…)
Continue reading about Tips For Training Without A Spotter – The Big 7
I’ve got a favor to ask. Can you review this variation I came up with for the traditional “triceps kickbacks” and weigh in with your opinion?
See, I love this exercise as a “finishing” extra at the end of a workout. (There’s no way this should replace The Big (more…)
Continue reading about Triceps 30 Degree Kickbacks – good or bad?
This is a guest post from Nick Nilsson.
This past summer, I was stumped…how could I use bodyweight training to build substantial muscle mass using exercises like push-ups where I was able to do 30 to 50+ reps per set!
Enter Time/Volume Training…
This technique allowed me to take (more…)
Continue reading about Time-Volume Training – A Mass-Building Program For Bodyweight Exercises
This is a short article to set in stone the 7 most important weight lifting/weight training exercises. I’ve mentioned them several times in various posts, and also in several of my ebooks, but let’s get this defined once and for all.
Note – these are not necessarily in order. (more…)
Continue reading about The Big 7 – The Seven Most Important Weight Training Exercises
Tabata interval training could be credited with kicking off the recent craze towards HIIT – high intensity interval training. This protocol was initiated by the Japanese performance researcher Izumi Tabata in 1996 and 1997 (Medicine and Science in Sports and Exercise, October 1996, Vol 26 and also March 1997, (more…)
Continue reading about Introducing Inverted Tabata – Interval Training
