Maxing out as a warm up, yes you read that right. Over the years I've learned that if you hit a top set more frequently, it becomes much less taxing and actually is the best way to reach the highest state of potentiation which ultimately allowed me to figure out how to create a system and take advantage of this heighten state. Below is the breakdown of the system I use almost everyday I'm going to start by asking a dumb question. Let's say you goto the gym and you are bench p

Let's start by establishing standards. These standards aren't meant to easy, I think it's important to maintain high standards. I think the list should include feats of strengths in all planes of movement for both upper and lower body exercises. When I think about strength, I think about force expression. There are 2 types of force expression: Force expression without time constraints and force expression WITH time constraints. Force expression without time constraints includ

Squats have been around forever, and they aren't going anywhere anytime soon. I'll give you my fair take on which ones you should use and which you might not want to use. Non athletes don't worry I got you, I'll show you how to apply this information as well at the end. Free week of Super Sets down below for download! I had this conversation with a sport coach recently and I thought this was a worthy conversation to share. He was asking if his athletes should be front squatti

If you’re serious about deadlifting and want to maximize your pulling power, there’s an often overlooked exercise that deserves your attention: the dumbbell row. While it’s a staple in many routines, the way you approach it can make all the difference. This article dives into a fresh perspective on the dumbbell row—one that emphasizes aggression, explosiveness, and full-body engagement to help you lift heavier and more confidently. Why the Dumbbell Row Matters for Deadlift Pe

The Romanian Deadlift (RDL) often gets overlooked or dismissed as a mere accessory movement, but it deserves a much more prominent place in your training routine. Far from being just a hamstring isolation exercise, the RDL is a powerful, compound lift that targets the entire posterior chain—from hamstrings and glutes all the way up to the back. Here’s why you should start treating the RDL like a primary strength exercise, how to execute it correctly, and tips to maximize your

Very popular test, how many times can you bench press 225?? The NFL combine and others include this in their testing. There is A TON of technique that goes into this test, and it can apply in MANY other areas of training. I'll share what I've learned and used in the performance world. I wish this information was more commonly known. If you prefer to watch a video on this topic instead of reading, watch it on my Youtube HERE. The 225-pound bench press test is a staple in athle

How do you know when an exercise is truly done? What makes the last set the last set? Instead of leaving that decision to chance or to crushing yourself until nothing is left, plan the ending. A smart ending both creates opportunities to push past previous limits and manages fatigue so you can keep progressing long term. If you would rather watch the video version of this topic on YouTube CLICK HERE. Four endings I program as "the last set" Every exercise I program includes a

I'm going to start by asking a dumb question. Let's say you goto the gym and you are bench pressing, would you rather bench press with all your muscle fibers in the chest and triceps or just some of them? All of them right? Of course, it sounds like a no brainer yet the majority of people go through a generic UNINTENTIONAL "warm up". In fact I would ask you to replace the phrase "warm up" with "prep sets". Prep sets insinuate a more intentional and purposeful routine. I

At surface level sure this is a triggering statement. Speed is king right?? That would be the safe answer but it's not the right one. The problem seems to be how people define strength. Here are the common arguments I heard in regards to the statement "Strength is King" + If strength were king powerlifters would be the fastest athletes + Too much strength will make athletes slower + Most of the weight room warriors ride the bench + Athlete 1 squats more than athlete 2 and a