On an average workout day, Tia-Clair Toomey eats: 140 to 150 grams of protein 230 to 250 grams of carbohydrates 65 to 70 grams of fat For a total of 2,200 to 2,500 calories a day. But what ... Continue Reading
Trouble “Feeling” the Glutes In Squats? Try This
There's no denying how incredibly important the glutes are in the squat. They're the main driver for hip extension and play a large role in controlling our hips when it comes to their stability, power, and ... Continue Reading
Move Forward! A Strongman Athlete’s Guide to Not Beating Yourself Up with Past Mistakes
We all make mistakes. Sometimes we go too hard on a first event and burn ourselves out for the rest of the contest. Other times we attempt to go too fast on a medley causing our grip to give and costs us ... Continue Reading
Barbell Etiquette: How to Keep Law and Order at the Gym
The ultimate rookie mistake: An athlete is finished lifting and begins to unload his barbell. He strips off the two 45 lb. plates from one side of the barbell, leaving the other side loaded. Uh ... Continue Reading
When and Why to Use the Neutral Grip Bench Press
One of the best attributes about the bench press is how versatile some of its variants can be and how you can increase pressing strength with multiple types of benching. In fact, you'd be hard pressed (pun ... Continue Reading
The Stoltman Brothers Explain Their Unusual Strongman Diet
Eight thousand calories a day, diarrhea medication, saltwater, and CBD are just part of the unusual dietary regimen of two of the World’s Strongest Man athletes Luke and Tom Stoltman. (The ... Continue Reading
When Squatting, What Does It Mean When Lifters Say “Create a Shelf”?
There are a ton of useful cues to help promote strong squat mechanics. From the feet to head position, every lifter and coach has their own way of conveying what is mechanically appropriate throughout the ... Continue Reading
7 Ways to Improve Your Rowing Stroke
While becoming an efficient rower will probably never be as exciting to the average CrossFit athlete as getting your first pull-up, muscle-up, or a new clean and jerk PR, it certainly can help you handle ... Continue Reading
How Exercise Variation Impacts Strength, Motivation, and Body Composition
Exercise variation can be a hotly debated topic throughout various strength training circles. There's really no one-size-fits-all equation when it comes to programming exercise variation. For example, we ... Continue Reading
Bodybuilder John Meadows Shows How the Dumbbell Pullover Can Be Great for Pec Growth
The dumbbell pullover is an accessory that is often programmed to target the lats and pecs, however, lifters can sometimes leave chest gains on the table due to not modifying the exercise ... Continue Reading
Bill Kazmaier and the Birth of the Modern Strongman
You know, in those times when you're in the trenches and your back's against the wall and you are that wounded animal, at that point when things look their worst, how do you react and what energies do you ... Continue Reading
Combating the Winter Blues this Winter? Start With Vitamin D
The winter blues, seasonal depression, or seasonal affective disorder (SADs): Whatever you want to call it, it’s a real thing that affects more of us than you might realize. It can make us feel low-energy, ... Continue Reading
4 Combo Exercises To Freshen Up Boring Routines
A combination exercise is the pairing of two exercises into one. Combination exercises help build muscle, burn calories, and improve overall conditioning. They are great tools for athletes looking for ... Continue Reading
5 Great Hamstrings Exercises for Strong Legs, Powered By Ghost Strong Equipment
The hamstrings are incredibly important for success in sports and in the gym — this is a fact. If you have weak hamstrings, then there's a strong chance you're not maxing out your potential for power ... Continue Reading
The Insider’s Guide to Katherine Nye’s Weightlifting Diet
Absolutely no protein powder, no egg yolks, plenty of sleep supplements, and a heaping dose of collagen are a few of the diet rules followed by Katherine Nye, one of the brightest rising stars in the ... Continue Reading
CrossFit Games Competitor James Newbury Is Fully Vegan
James Newbury, who finished 5th in the 2019 CrossFit Games, has been sharing a lot of posts about his meals on his Instagram page recently, foods rich in cruciferous vegetables like purple cabbage, fruits ... Continue Reading
Deadlift Grip Width | How to Find What’s Ideal for Your Build
Deadlift grip width can be a huge determinant of success when working with maximal loads. Sometimes what seems like a grip strength issue is actually more related to how one is gripping the bar ... Continue Reading
Front Foot Elevated Zercher Split Squats Are the Ultimate Leg Pump
The front foot elevated zercher split squat is an exercise that is not incredibly wide known and used yet, but we have a hunch that will soon change. This exercise is absolutely fantastic for ... Continue Reading
Fat Loss and Muscle Gain: The Right Macros for Your Goals
More carbs for gaining weight and more fat for losing weight is usually the advice you hear when fitness pros talk about macronutrients — that's protein, carbs, and fat — for changing body ... Continue Reading
3 Pallof Press Variations to Superset With Your Lifts
Physical therapist John Pallof showed Eric Cressey and Tony Gentilcore the "belly press" back in the fall of 2006 when they were getting the now-famous training center, Cressey Performance, off the ground. ... Continue Reading
How to Break Through a Plateau By Switching to Kettlebells for a Week
So the barbell is feeling heavier on your back than it normally does. Or maybe you’re benching and benching and benching (because your chest can handle more volume), but your PR isn’t budging. If you’re ... Continue Reading
Does Your Recovery Suck? Low Iron Could Be to Blame
Twenty four cups of raw spinach. If you’re a woman, that’s how much spinach you’d need to eat to consume the hit the requisite 18 milligrams of iron per day. (If you cooked the spinach down, you’d only ... Continue Reading
World’s Simplest Hotel Workout (Beat Travel Fatigue!)
Exercise is one of the best ways to fight jet lag, travel fatigue, and stiffness that comes from sitting on a plane or in a car all day. This is my FAVORITE, super-simple workout that can be done ANYWHERE. ... Continue Reading
4 Coaches Reveal Their Best Exercises for a Functional Core
If you scroll through fitness themed social media, you’re likely to see posts of people with six packs performing exercises that “crush your core”. Some posts even claim these exercises will give you a ... Continue Reading