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Post-Workout Recovery: What to Eat After You Train
The work you do in the gym is only half the equation. The other half is what you do after, and a big piece of that is what you put on your plate. Train hard and then eat junk or skip eating altogether, and you leave most of your results on the table. Train hard…
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Aerobic vs Anaerobic: Energy Systems for Powerlifters
Powerlifters do not need to be exercise scientists, but understanding how your body makes energy explains a lot about why your training works the way it does. Your body runs on two broad systems, aerobic and anaerobic, and knowing which one powers your lifts tells you how to train and recover smarter. The Two Systems…
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Hydration: Eating Your Water and Electrolytes
Most people treat hydration as a separate thing from nutrition, water on one side, food on the other. But a real chunk of your daily water, and a lot of your electrolytes, come from what you eat, not just what you drink. And whole foods deliver them cleaner than the neon sports drinks the marketing…
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Building Deadlift Lockout Strength
Few things are more frustrating than pulling a heavy bar to your knees and watching it stall there. A weak lockout leaves makeable lifts on the floor. The good news is that lockout strength responds quickly to the right training once you understand what drives the top of the pull. What Drives the Lockout The…
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Stop Training Your Back With Your Arms
Here is the single biggest reason people have stubborn, underdeveloped backs: they train their back with their arms. The biceps and forearms jump in and do the pulling, the back barely gets loaded, and after months of hard rows and pulldowns the back still has not grown. If that is you, this is the most…
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Bioavailability: It’s Not What You Eat, It’s What You Absorb
You can eat all the right things and still come up short. Nutrition labels tell you what’s in a food, but they don’t tell you how much of it your body can actually absorb and use. That’s bioavailability, and it’s the difference between what you eat and what you get. It’s also one of the…
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Improving Deadlift Speed Off the Floor
A deadlift that crawls off the floor rarely finishes heavy. If you cannot break the bar from the ground with authority, the rest of the pull is already a grind. Building speed off the floor gives the lift momentum and turns slow, sticky pulls into ones that move. Pull With Intent Speed starts with how…
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Why Your Upper Chest Lags, and the Incline Fixes That Work
If your chest looks flat at the top, you are not alone, and you are not stuck. The upper chest is the most common lagging region in the gym, and it lags for reasons that are completely fixable. Here is why it happens and exactly how to bring it up. Why the Upper Chest Lags…
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Why Your Calves Won’t Grow, and How to Finally Fix It
Calves have a reputation as the one muscle you cannot build, the one that is all genetics. The truth is that genetics affect how easy calves are to grow, but most stubborn calves are stubborn because they are trained badly, not because they are impossible. Here is why your calves will not grow, and how…
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Feeding Your Gut: Whole Foods and the Microbiome
There are trillions of bacteria living in your gut, and they’re not just along for the ride. This community, your microbiome, helps you digest food, make certain vitamins, train your immune system, and even influence your mood. Here’s the part most people miss: you’re not only feeding yourself when you eat, you’re feeding them. And…
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Deadlift Setup: Hip Height and Back Position
Two lifters can have the same stance and pull completely differently based on how they set their hips and back. Hip height and back position are where a lot of deadlift power is won or lost. Get these right and the bar moves in a strong, straight line. Get them wrong and you leak strength…
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Satiety: How Whole Foods Keep You Full and In Control
Ever notice you can put away a whole bag of chips and be hungry again in an hour, but a plate of chicken, rice, and vegetables holds you for hours? That’s satiety, your body’s sense of being satisfied and full, and it’s one of the most underrated tools you’ve got for eating well. Whole foods…
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