Elbow pain can be a real bitch for serious weightlifters. The pain can be so debilitating that basic exercises such as pull ups are impossible, and in some cases, the pain lingers for months. I once battled golfer’s elbow (medial epicondylitis) for over 6 months. I tried everything. I started using grip aids during my workouts. I iced. I rested. I massaged. Nothing helped… until I found the magic combination that fixed my elbow pain once and for all. [Read more…]
Using grips or wrist straps in the gym? You should probably read this.
We all want to move more weight around the gym and let’s face it, grip strength is often a limiting factor when it’s time to go heavy. I’m guilty of using grip aids in the past, especially on heavy dead lifts and weighted pull ups. I first learned about the dangers of using grips last year, and I decided to take an entire year off of using them to regain my grip strength. But after the research I did this month, I threw my grips into the trash bin. If you rely on grips or straps, brace yourself. You’re going to hate the research I’m about to show you. (Or you may want to just click the X in your browser right now and go on about your merry way. Cheers.) [Read more…]
The Ultimate Guide to Doing the Splits: The Science of Stretch.
The Secrets and Science of Extreme Flexibility.
I tried (and failed) for years to do the splits. When I finally did get flexible enough to hit the splits, that flexibility would often be fleeting, vanishing for weeks at a time. Where did all my hard work go? What am I missing? It turns out, I was missing a lot. For example, I didn’t realize that 50% of flexibility comes from the central nervous system rather than the muscles themselves. I also didn’t realize how seriously my nutrition was affecting my flexibility. When I started using science, things got a lot easier. Flexibility is money in the bank for injury prevention. Doing side splits will improve your deadlift. Ankle flexibility will improve your squat. Shoulder flexibility will improve your handstands. But there is a right way and a wrong way to stretch for injury prevention. There is also an easy way and a hard way to get flexible enough to do the splits. Most importantly, there is a way to keep your hard earned flexibility so it is available to protect you in your sport at all times. Here’s a short video that shows some of the information ahead.
The following articles and videos contain everything I’ve learned about flexibility.
Whether you are a martial artist, gymnast, dancer, or power lifter, this information WILL improve your end game. Read on.
Click Here to Ask a Question
You ask, I deliver with science to back up my findings. Just ask your questions in the comment line below!
Hydrogen Rich Water: Performance Enhancing or Hype?
When I first heard about athletes using hydrogen rich water (HRW) for performance enhancement, I was skeptical. (There’s so much snake oil and pseudoscience out there that I’ve become dismissive most anytime someone mentions a new trick up their sleeve.) Last month, a trusted friend and gymnastics coach mentioned a few medical studies that got my attention. This coupled with rumors that the Miami Dolphins football team has started using HRW, I decided to dig into the medical literature to see for myself if there’s really something going on here. Science ahead! [Read more…]
Your Questions Answered, with Real Science.
Have questions? Ask any question by posting a comment. I will research the answer and reply with citations to scientific journals or medical studies. Don’t rely on bro-science or what the girl at the gym said. There’s a lot of bullshit floating around out there. Get the facts. Go ahead, ask. I usually reply within 24 hours.
8 Months after Torn Biceps Tendon: Scar Tissue Remodeling Underway.
This is Part 4 in a series about torn biceps tendons. Start with part 1. It has been nearly 8 months since I tore mine. My confidence in the scarred tendon continues to grow. I’m now comfortable pushing to failure on most bicep exercises. Check out this video. [Read more…]
Want to bulk up? 12 tips for lean gains.
Winter gains.
It’s winter time and who doesn’t want to pack on a little muscle for when T-shirt weather is here in the Spring? Building muscle isn’t difficult if you’re smart about it, but many people waste their time trying to grow the wrong way.
Here are my top 12 tips for rapid hypertrophy. Gain muscle the smart way. Use science.
Think twice before you swallow another NSAID. There’s a better solution for muscle and joint pain.
This article is about pain. Trust me, I have had my fair share of it.
You don’t need this shit.
I’ve bulged discs, broken bones, torn tendons off the bone, and had more muscle and joint tweaks than I even want to remember. I’ve read dozens of books about pain management, often in desperation. I’ve popped all kinds of over the counter medications for relief, but those days are over. Now, I never take ibuprofen, tylenol, or any other NSAID for pain management. The risks are becoming more clear as new research is being done on the long term effects of these and other pain relieving drugs. But you will likely never see or hear about any of this research because there is a multi-billion dollar industry that would really prefer that you stay in the dark. My job is to get you out of the dark.
The Magic Bullet You’ve Been Looking for is Called Failure
Sorry bros. Your shirts are dry and you are not building muscle.
Some folks use the gym as a place to socialize. They can be seen chatting between sets. Some folks use the gym as a place to unwind. They do sets with low weight and never lose their breath. Other people appear distracted, sending text messages and paying no attention to how long they are resting between sets. If you are serious about getting results, then you must keep your training sessions short and intense; and I suggest you become an expert at failure. [Read more…]
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