I was asked to give my thoughts on powerbuilding, what it is and how to do it. This is my warning, I probably have a much different view and some people may not agree with me. First of all, I don't like factions. I don't like labels, I think labels are limits. Labels are limits, that's a bar. I've always noticed that powerlifters feel the need to train like a "powerlifter". A bodybuilder needs to train like a "bodybuilder". I use the quotations because everyone has unique per

FREE Squat and Deadlift workout for download at the bottom! Some people deadlift on back day, some people deadlift on "deadlift day". I like to deadlift on the same day and right after I squat. This can be one of the best strategies you may not be using, I'll explain the benefits below. Some of you may think this is a crazy idea, and some might already be doing this, but I like to provide the reasons and the logic behind doing both on the same day. It all started for me after

This is the most important concept to understand for anyone looking to be your very strongest. It is a concept backed by logic and science. Learn how to use the Size Principle more effectively each and every training session. When it comes to lifting, most of us think warm-up sets are just a way to gradually increase weight before hitting our working reps. But what if I told you that warm-up sets aren’t really warm-ups at all? They are actually prep sets—purposeful, intention

Just add 5 pounds each week. I wish it were that simple. The body doesn't adapt in a straight line fashion. It adapts in a non linear fashion, often full of ups and downs. I've always held the unpopular belief that you should skip the linear progression phase and jump right into the non linear progressions which have a much longer runway. Even coaches pro linear progressions will agree with that. Below I share my thoughts on the topic and I offer how I like to program for beg

I have some unique views on using percentages in training. It feels like the coaches that use percentages the most are the same coaches that don't lift. If they did they would understand how frustrating percentages can be and why there must be alternative ways to dictate how much weight to use. How much weight should you use? I have absolutely no idea, that's for you to decide. Read below how I like to navigate this dilemma. To watch the video version on YouTube CLICK HERE In

What is a secondary exercise? What is an accessory? Again, questions that no one asks and it seems like a topic many aren't interested in being wrong in. I remember distinctly a time over 10 years ago I went through a phase where I purposefully tried to "unlearn" everything I had been taught in school. I truly belief school taught me what to think, but not how to think. This is something I conquered on my own and I wish to share these thoughts below. Here is my no-nonsense ap

I've seen a lot of very complicated spreadsheets. This isn't one of them. Once you add you lifting data you're set. Here is a complete overview. If you'd rather watch the video review on YouTube CLICK HERE Quick overview The tracker is a single-dashboard tool that: • Auto-populates visual charts and reports once you add data. • Lets you filter by athlete, date range, and up to three lifts at a time. • Shows both estimated 1RM trends and your true max changes based on actual s

Give yourself a deadline. Whether you want to finish a marathon, hit a new deadlift PR, place at a powerlifting meet, or peak for a season, a date turns goals into a plan. Below is a practical, step-by-step approach to build a training timeline you can actually follow, with examples you can apply to sports, strength goals, or endurance events. Step 1: Reverse engineer the timeline Start with the event date and work backward. The big question is simple: how long do you need to

Splice sets are a practical form of autoregulation for Low Rep Hypertrophy Sets. The idea is simple: when a planned set scheme begins to break down during a session, you change the reps per set so you can still hit the prescribed total reps while managing fatigue and preserving motor quality. This is a tool for lifters who prioritize maximizing total tonnage on a given day and want a sensible way and best of all avoid just taking weight off the bar. To watch the video version

The coaching level is exceptionally high and beginner-friendly, resembling personalized guidance from a trainer rather than a generic template. It's comprehensive, detailed, and proactive, with cues integrated directly into workout tables and notes sections.

Rep Schemes How many reps do I do? That’s probably the most asked question a coach gets from anyone he or she trains. One of the most important parts of training is understanding rep schemes to elicit adaptations and minimize unnecessary chronic injury. If training is like taking medicine, reps are the dosages. Too much will hurt you and not enough won’t work. There is ascending and descending linear rep schemes and undulating rep schemes. Each are unique to exercise selectio