Years ago, a client asked me, “Hey, is there any way we can speed up the workouts? I feel like I’m in the gym for 2-3 hours at a time.” 
Now for some of us, that doesn’t seem to be the worst case scenario, but if you’ve got a family to be responsible for, it can feel like every minute of every day is accounted for. He was concerned his workouts were taking too long, so I broke down his workouts and asked him one simple question…

“Are you abiding by the prescribed rest intervals on your workout sheet?”

Spoiler alert: he was not. 

In the realm of strength training and weightlifting, there exists a fundamental concept that underlies many athletic movements, including the squat and bench press: the stretch-shortening cycle (SSC). Understanding the mechanics of this physiological phenomenon can greatly enhance your performance in the gym and help you achieve your fitness goals. In this comprehensive guide, we will delve into the intricacies of the stretch-shortening cycle, exploring its role in hypertrophy and strength gains, its impact on different types of contractions, and why it's a crucial element in exercises like the squat and bench press. So, let's begin by unraveling what exactly the stretch-shortening cycle is.

The deadlift is the ultimate test of raw strength in the realm of powerlifting and strength training. It's a lift that requires no assistance from momentum, elastic energy, or the stretch reflex that aids other compound movements like the squat and bench press. It's a single-phased movement, where you pick up a loaded barbell from the ground and stand tall, using nothing but sheer force. In this blog, we'll delve deep into the world of deadlifting, comparing two popular variations: the conventional deadlift and the sumo deadlift.

In the world of strength training, where barbells, dumbbells, and kettlebells often take center stage, a seemingly unassuming tool has been steadily gaining recognition for its incredible potential – the sandbag. Often overlooked or underrated, the sandbag has proven itself to be one of the most versatile and effective tools for building functional strength, improving hip and leg power, and enhancing explosiveness and athleticism. In this blog, we will dive deep into the benefits of sandbag training, focusing on its ability to enhance hip strength, leg power, and overall athletic performance. Additionally, we'll explore three key sandbag exercises – the sandbag carry, sandbag load, and sandbag over shoulder exercises – that showcase the undeniable impact of this undermined tool.

Training shoulders can often be a frustrating endeavor for many fitness enthusiasts. Despite putting in dedicated effort, achieving well-defined and strong shoulders can seem elusive. In this comprehensive guide, we'll explore the reasons why shoulder training can be so exasperating and provide insights into the anatomy of the shoulder muscles. We'll then delve into the top exercises targeting the anterior, medial, and posterior deltoids, followed by valuable tips on how to effectively grow bigger and stronger shoulders.

Ankle mobility refers to the range of motion available at the ankle joint. It involves the movement of the talus bone, which is situated between the tibia and fibula of the lower leg, and the calcaneus bone of the foot. Adequate ankle mobility enables the foot to move through various positions, which in turn, affects the stability, efficiency, and safety of movements like squatting.

In the world of weightlifting and strength training, the term "potentiation" holds significant importance. It refers to the phenomenon in which the body exhibits enhanced performance and strength after engaging in certain warm-up exercises or activities. This blog delves into the concept of potentiation, explaining why it occurs, its implications for workouts, and how it can be utilized to improve lifting performance and overall strength gains.

For beginners, incorporating regular bench pressing into their training routine can be beneficial to refine mechanics, improve muscular recruitment, and build coordination. However, as lifters progress beyond the novice stage, solely focusing on heavy bench press frequency may lead to potential drawbacks in long-term human performance. This blog aims to explore the importance of incorporating variation lifts to the bench press and reducing bench press frequency in favor of a more well-rounded training approach.

In the world of strength training, various tools and techniques are used to enhance performance and push the boundaries of physical capabilities. Among these, two popular methods are incorporating chains and bands into lifting exercises, especially in strongman and powerlifting. Both chains and bands offer unique benefits, and understanding their similarities and differences can help athletes make informed decisions about their training strategies.

In the world of powerlifting, the bench press reigns supreme as the king of upper body strength. While most lifters focus solely on their chest and triceps to improve their bench press, there's one often overlooked exercise that can significantly enhance performance: the shoulder press. In this comprehensive blog post, we will delve into the role of the shoulder press in boosting bench press success, with a particular emphasis on targeting the anterior deltoids