What to do with a Slight Injury

If you feel something coming on, like a tight shoulder or elbow, should you just stop everything and let it rest? Recently I started lifting 6 days a week, quite intense. I want to do a powerlifting meet this coming spring. I’m not looking to be a world champ by any means, I just want […]

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Punch the Clock Workouts

Saturday mornings I do a group workout, where a lot of my members get together and we do a full body workout. They are usually a bit more intense than workouts during the week. The group generally brings up the intensity. However, last Saturday nobody was into it. It’s a natural part of workout life. […]

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Goblet Squat

Deload once in a while from heavy squats. If you’ve been getting after the weights, and you don’t have a planned deload week, it’s time you start. You can still workout, but go lighter and use movements that help build form. The 1.5 rep goblet squat is a great choice. It’s awesome for developing a […]

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Face Pull

  I consider this a recovery exercise. It helps move the shoulder blade in planes that not even rows can hit. Think of it as a balancer. With all the upper body work you do, it will help keep shoulders healthy. At the end of movement, think a flex pose like Arnold. 10-15 reps, medium […]

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To Ice or Not to Ice?

Article below is worth a read if you have iced injuries before, or have now heard that it is bad for you. As with almost anything, it depends. Just like in statistics, conclusions can be skewed in a way that gives into the reviewers bias. Research showing that icing was “bad” for you was interpreted […]

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Adjusting Workout Schedules Depending on your Recovery Levels

I’m the worst recover(er). I’m sore, like really sore, after most workouts regardless of intensity or volume. We can’t be good at everything! For some reason, I need more recovery time than others. Others can workout 6 days in a row, hard, and be relatively fine.   What can you do about it? Sleeping 7-9 […]

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Does Protein Supplementation Help with Muscle Soreness?

For a while, protein shakes were the rage. It was thought that if you lifted weights, your body would eat up muscle and be catabolic if you didn’t give it protein (and to some degree, carbohydrate). Protein shakes offered a convenient way to get quickly absorbing (because blending is a form of mechanical digestion) nutrients. […]

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Glute Stretch

Glutes, glutes, glutes. This stretch will work different angles of the hip. If you golf, workout, or both, this stretch is a good idea. This is especially true if you are working on turning the hips more in a swing. Try it out! […]

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Knots and Tightness in Upper Trap

Knots and tightness in the upper trap area are very common. Usually, they are a result of sitting, staring at phones or tablets, or sleeping on it weird. Sometimes, you may do an exercise that is a bit beyond your ability or too much weight, and your traps will overcompensate. For example, sometimes on rows […]

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Active Recovery

Active recovery is the idea that instead of just resting on off days, you do some light work to work out some kinks, get the blood moving, and keep in the habit of doing something everyday. I like to take advantage of it to do movements that I probably wouldn’t do during a regular workout. […]

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