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Partial Deadlifts: Rack Pulls and Block Pulls for Lockout
When your deadlift breaks off the floor fine but stalls near the top, partial deadlifts are the answer. Block pulls and rack pulls let you start the bar higher and overload the top of the lift, building the strength to finish a heavy pull instead of stalling just short of lockout. Block Pulls Versus Rack…
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Fiber: The Unsung Hero of Whole-Food Nutrition
Fiber doesn’t get the headlines. Protein gets the glory, carbs and fat get the arguments, and fiber sits quietly in the corner doing more work than any of them get credit for. If you eat whole foods, you get plenty of it without even trying. If you live on processed food, you barely get any,…
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How the Trap Training Manual Works: Building a Real Yoke
A trap workout that builds a real yoke is not a few lazy shrugs at the end of back day. It has a structure, and that structure is built around one goal: build the yoke up top while keeping the whole upper back complete and healthy. Here is how the Gegns Gym trap method works…
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Digestive Health: Why Whole Foods Keep Your Gut Running Right
Nobody likes to talk about digestion until it’s a problem. But your gut is where the food you eat actually becomes the fuel and building material your body runs on. You can eat perfectly on paper and still come up short if your digestion is a mess. Whole foods are the simplest fix, because they’re…
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Getting Involved in Strongman Events in San Diego
Strongman events in San Diego give you a bunch of different ways into the sport, whether you want to compete, learn, support the community, or just experience strength sports up close. You don’t have to be a seasoned athlete to get involved. The local strongman scene keeps growing precisely because it welcomes people at every…
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The Deficit Deadlift: Building Strength Off the Floor
If your deadlift dies the second the bar leaves the floor, the deficit deadlift is one of the best fixes there is. You stand on a small platform so the bar starts lower, forcing you to pull through a longer range. It builds raw strength right where a lot of deadlifts fail. What a Deficit…
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How the Arm Training Manual Works: Triceps-Led Specialization
An arm workout that actually builds big arms is not a marathon of curls. It has a structure, and that structure starts with one fact most people ignore: the triceps are two thirds of your arm. We call the method triceps-led specialization, and it is the backbone of the Gegns Gym arm method. Here is…
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How the Shoulder Training Manual Works: Side-Delt-Led Training
A shoulder workout that actually builds round, wide delts is not just more pressing. It has a structure, and that structure comes from one idea: lead with the side delts. We call it side-delt-led training, and it is the backbone of the Gegns Gym shoulder method. Here is how it works and why it builds…
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Getting Explosive Off the Chest on the Bench
If your bench feels heavy the moment it leaves your chest and never builds any speed, you have a bottom-end problem. Getting explosive off the chest is about building both the raw strength and the speed to launch the bar hard out of the bottom, so it carries through the rest of the lift. Why…
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Macronutrient Balance: Building a Plate That Works
Protein, carbs, and fat. Those are your three macronutrients, the big buckets every calorie you eat falls into. Most diet fights are really just arguments about these three: low-carb versus low-fat versus high-protein. Here’s the operator’s take after years of watching what actually works. You need all three, in the right balance for what you’re…
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Strengthening Your Bench Lockout
You unrack the bar, lower it, drive it off your chest, and then it slows, stalls, and stops halfway up. The lockout is where a huge number of benches die. The good news is that a weak lockout is one of the most fixable problems in powerlifting once you know what drives it. The Lockout…
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Nutrient Density: More Nutrition From Every Bite
Two foods can have the same number of calories and do completely different things for you. A hundred calories of soda and a hundred calories of spinach both cost you the same hundred calories, but only one of them actually feeds you. That gap is nutrient density, and once you understand it, a lot of…
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