As we embrace a new year we inevitably want to achieve beyond last year’s successes and learn from its defeats. But, as the old adage goes, talking doesn’t cook rice. Reflection only gets us so far. When reflection stops and action begins we need a mindset, and a plan, that leads us to our 2015...Read More

When you first started lifting with barbells, you trained with the idea of becoming both big and strong, as if the two words were synonymous. And for those first few months, they were! You saw significant increases in both your size and strength, regardless of what rep range you worked in. Continue reading at BodyBuilding.com...Read More

Progress requires process. A three-word, semi-alliterative sentence that describes most of life; it’s something I conceptualize when I consult with CrossFitters. Unfortunately, their philosophy hinges on process’ antithesis—constant variation. The randomness that they champion is ironically their downfall—the body requires consistent inputs to make lasting adaptations, a fact detrimentally ignored. But if process is applied...Read More

Todd: Hey Nick, thanks for taking time out of your busy schedule for this interview. I know you’re short on time, so let’s jump right in with the first question.  As a coach at EXOS you see some of the best athletes in the country—each with markedly different personalities. What’s one of your first steps in...Read More

In the literature of fitness and bodybuilding, the philosophy of super-maxed-out, balls-to-the-wall effort on every lift is everywhere. And there’s something to be said for that philosophy. After all, if you don’t try hard, you won’t get anywhere. But believe it or not, there’s such a thing as being too overzealous. Bodybuilders are familiar with...Read More

Experienced lifters appreciate the process of honing a lift for strength and for training longevity. While technique has overarching principles, every lifter must overcome nuances based on individual anatomy and structure. To polish your overhead press, we’ll consider both. Hands, Elbows and Shoulders: The Logistics Overhead press logistics are dependent on control – and not...Read More

I can’t recall how many times I’ve heard Ronnie Coleman’s classic line echo around the weight room: “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weight.” I’d say the over/under is around a thousand. And the reason is because he’s pretty much right. Ronnie shouted out the quote when he...Read More

Modern core training has evolved into an amalgamation of circus tricks — gimmicks invented to sell DVDs and training programs. In reality, the core needs simple but intense challenges to improve, not moves devised for spectacle’s sake. Forget about exhibition! Let’s get back to core training that produces. Below you’ll find three powerful core exercises...Read More

I abhor writing my own programs–so I farm them out to people I respect. Over the past few years I’ve completed programs written by Mike Ranfone, Charlie Weingroff and Chris “I may be married, but I’m still not cool” Merritt. Charlie and Chris conditioned me–Mike was the catalyst that helped me pull my sword from...Read More

Small changes often mark the inception of dramatic development. Read a bit more and you’ll find your brain to be a most interesting part of your anatomy. Condition a tad more and you’ll be amazed at the lifting volume you can tolerate. Try the snatch grip and astonish yourself with new slabs of back muscle...Read More

There’s a grandiose amount of “How To” content on the web. How to skin a cat-fish; how to make napalm; how to use chloroform. Speaking of which, does this napkin smell like chloroform to you? (Shout out to Aaron Lee.) I’ve no doubt that with all the demonstrations available, you’re thumbs and fingers will lead...Read More

Tuesday on T-Nation (how about that alliteration?), High Frequency Squatting, and article by my brochacho from another mochacho–Michael Ranfone–and I hit the internet press. It’s a bare-bones piece that offers a quick why and how to drive your butt back and your knees out on every training morrow. You can check it out here: High Frequency...Read More

“HFS is a means to exploit what our neurology is capable of. It’s using high-tension, low-load exercises at the beginning of each training session, after warming up and before starting the day’s main lift. The keys are tension and speed.” Big lifts, done with frequency, produce amazing results. The above quote is an extraction from...Read More

“Consider your current goals. Are they meaningful, or are they a cookie-cutter replica of someone else’s goal? A goal that isn’t attached to something deep a personal within you is a dead-end waiting to happen. It should hurt if you fail. If it doesn’t, it won’t drive you.” The quotation above is an excerpt from...Read More

Ok, so the title is sensationalized; but I didn’t create it. The good folks at ProSource.net added a little spice to the article I sent them last week–actually it’s not far off. Three of the “hacks” are dedicated to tension creation and positioning during lifts–each is important for lifting superiority. I don’t know about the...Read More