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Single Leg Training

No matter the client, I can assure you that somewhere in their program a squat will appear.  I love squats as they are great for building a stable base, teaching fundamental lifting techniques and developing proper posture. Although I will praise the squat as the center to all strength training, it does have its caveats.  Most people have mobility issues stemming from weak hamstrings and glutes, and tight h ...

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Protein Intake to Gain Mass

The topic that most novice lifters ask is ‘how much protein should I ingest daily to gain mass?”  The answer to this question comes in many forms and from multiple sources.  But who is correct? A quick Google Search of “Protein intake for muscle building” retrieved these answers (the first five search hits): 2.75 grams per kilogram of body weight 2.2 grams per kilogram of body weight 2.2 grams per kilogram ...

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5 Glute and Thigh Exercises

In the northern hemisphere, after the holiday season, the next thing on everyone’s mind is getting ready for summer.  This usually comes in conjunction to renewing gym memberships. One of the most sought out places women seek toning is their glutes and thigh region. Therefore, to take the guess work out of what exercises to do, I have provided a list of 5 great exercises to tone those places so that come su ...

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Neglecting Legs: A Beginners Mistake

The next time you enter your local gym, take a look around and see if you can spot the people who do not work their legs. They have these well built upper bodies and toothpicks for legs.  I have heard all the excuses for not working legs known to man.  My favorite: Women don’t look at legs, they look at the chest, arms, and abs.  Critical mistake – neglecting ones legs can cause you problems in your resista ...

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What Workout Plan is Right for Me?

The first step of any resistance training program is making the commitment to be stronger, getting fit, or getting lean.  The second step is probably one of the hardest and can make or break ones results.  The second step is trying to decipher what program will get you from where you are to where you want to be. With the increasing availability of knowledge on the internet, it can make trying to find a work ...

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Warm Up to Save Yourself from Injury

Over a year and a half ago, I wrote this article on my personal blog and attracted much attention.  It is in regards to people who do not warm up and the reasons why this can be damaging to ones well being.  This is one of the most overlooked portions of any workout.  And the worst part is that it can make or break anyone's future progress by sidelining you. In the middle of winter, do you instantly start u ...

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Lactic Acid – Fact or Fiction?

This morning, while I researched new topics to discuss, I came across this astonishing answer to a question posted on Yahoo Answers.  The question was in regard to the reason for muscle soreness after exercise.  The top voted answer to said question is as follows: “The muscle pains could just be a build up of lactic acid. When you do physical activities your body uses oxygen and glucose (aerobic respiration ...

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The Truth About the ‘Afterburn Effect’

Recently, someone asked me about the afterburn effect that occurs with exercise.  They asked me if it works and if it will increase their chances of weight loss.  I have mentioned the afterburn effect in a previous article, however I referred to it by its scientific name – exercise post-exercise oxygen consumption – or EPOC for short. What is the ‘Afterburn Effect’ The afterburn effect is the name given for ...

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5 Plateau Busting Strategies

You have been lifting for a few years and have been making some great gains in both strength and mass. however it seems as if you have reached a glass ceiling.  Your workouts are strong and tiring but you are just not seeing the increases you had seen once before.  Your strength is at a standstill and you start to become frustrated and discouraged.  Although this may seem like the end, it is not.  I am goin ...

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V-Cut Abs: 4 Simple Steps

One of the most demanding physical features by professional bodybuilders and recreational lifters is the prestigious 6 pack abs.  Within the 6 pack abdominal region comes a more specific physical feature known as the ‘V-Cut’.  The V-cut is the definition of one’s lower abdominals where it starts at the obliques and funnels toward the groin.  Another synonym for the V-Cut is the – wait for it – money maker.  ...

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