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But First, Elimination

nutrition May 20, 2019
 

 I've recently started counting my macros. I just can’t seem to get the scale to move???

What are your thoughts on intermittent fasting? I need to lose weight before I start building...

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Chest & Back Smash

back chest superset Jan 29, 2019

 Let's get a great "front and back" titty workout to get you going this week!

This workout can be adjusted for volume so if you're just getting into heavier weight training, start out with...

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Nasty Arm Gains

arms biceps shoulders triceps Jan 21, 2019

This workout is designed for slapping on some juicy arm beef!

Adjust volume as needed.

Optimal for those with more advanced training experience. 

The basics work - ESPECIALLY with arm...

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Single-Leg Workout (ALL LEVELS)

This workout is designed for all levels of experience.

Of course, you should make sure that you do not have any major movement impairments and have fundamental competence with resistance training.

...
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Back - Focused Volume Session

advanced back Dec 24, 2018

Back training can be used in a program split in various ways.

In this session, the back is done by itself with no accessory work such as biceps, triceps etc...

This does NOT mean that those muscles...

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Why Sunday Funday Q&A Is Important

general Dec 23, 2018

These episodes are YOUR chance to ask whatever tactical questions you have to get specific answers.

It's an extremely powerful type of episode for both those that are ASKING the questions, but also...

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Planks Are Important! [DO THIS]

beginner core Dec 19, 2018

"Planks" are important as a stabilizer exercise for your intrinsic core muscles.

Those are the deep muscles that are MOST responsible for protecting your lower back.

Most people, unfortunately,...

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Glute Smash (Leg Day)

advanced glutes legs supersets Dec 18, 2018

Have you ever done a focused leg workout that is still isolating the FUCK out of your glutes?

This session will "pre-exhaust" the glutes and really fire them up from the beginning to the end in...

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Education, Experience, and Inflammation

nutrition Dec 13, 2018

by Steve Ellefson

I didn’t know you were on a diet?

Why are you dieting? It’s not like you need to.”

“You’re skinny enough, you need to get off...

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Glute Activation

glutes legs mobility Dec 10, 2018
 

Glute activation is the foundation of your core.

It's not something that just "happens" - you have to MAKE it happen.

This means prioritizing your glute work before every leg workout and focusing...

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