Bulgarian Split-Squats: 3 Tweaks You Should Know About

The Bulgarian Split-squat is a great single-leg exercise that develops unilateral strength and hypertrophy. In this article, I highlight some of my commonly use modifications within the lift.

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Here you will find a collection of blog posts written by myself and collaborators, on topics such as training, nutrition, lifestyle and self-improvement.

Meal Frequency and Peri-Workout Nutrition

  The value of nutrient timing and meal frequency has been a hot topic of debate in recent years. Most studies have shown that, for us simple folks who aren’t making a living off of training, it just simply doesn’t matter that much. But, since there's still a lot of...

Strength Training Basics: Exercise Selection

  Exercise selection is the foundation of program design, there’s no doubt about it. Choosing which exercises to perform in the gym is the first step in directing your training towards a specific goal. Think about it, there is nothing that incurs more specific...

Thoughts from the First Month of the Year

  I. “The man who moves a mountain begins by carrying away small stones.” (Confucius)  I first learned about setting daily small goals a few years back, but its importance never dawned on me until now. Recently, in my Sports Psychology class, I was introduced to an...

3 Tips For a Better Squat

  Before we dive into this article, let me be the first to say that squatting is anything but easy. Not only is the exercise itself physically challenging, the technical execution can be daunting for those who are still learning the lift. One of my goals as a coach is...

Strength Training Basics: Progressive Overload

In the first installment of this series, I will be introducing a concept that I hope will broaden your understanding of what drives progress in the gym, and that is the concept of progressive overload. Undoubtedly one of the most important principles underlying any...

The Role of Dietary Protein in Weight Loss

Why is protein regarded as the king of macronutrients? You might already be aware of its importance when it comes to building muscle and regulating bodily functions, but did you know it can also help you lose fat more efficiently? For those seeking to lose weight,...

If It Fits Your Macros… Eat It! Part 2

  In Part 1 of this series, I introduced the concept of IIFYM (Flexible Dieting), the different types of macronutrients and how energy is used by the body. In this article, I will show you step by step how you can calculate your own caloric and macronutrient targets,...

If It Fits Your Macros… Eat It! An Intro to Flexible Dieting

If you have ever tried to lose weight, you have undoubtedly come across many different types of diets that promised the best results. They include but are not limited to: the Atkins diet, Paleo, the banana diet (unfortunately I’m serious), Zone, and the list goes...

The Absolute WORST Thing For Your Health (And Everyone Else’s)

Having been a part of the health and fitness industry for quite a while now, I've discovered the one thing that is killing all of us very slowly. It's not dairy. It's not carbs. Heck, it's not even gluten. It's hate. It's when we see somebody doing a particular...

Everything You Need to Know About the Barbell Hip Thrust

When it comes to building a killer physique, not many features compare to a strong, bullet-proof backside. A solid pair of glutes not only looks great, but it also helps prevent injuries and enhances performance both in the gym and in the field. Reasons to hip...

4 Chin-up Progressions You Should Be Doing

The chin-up is considered to be one of the greatest markers of bodyweight strength: you can either pull yourself up to the bar, or you can’t. This is one of the feats of strength that you can't cheat (unless you’re kipping, but let’s not even go there...) Many...

Mind-Muscle Connection: Fact or Bogus?

This week’s study: Attentional Focus for Maximizing Muscle Development: The Mind-Muscle Connection For decades, bodybuilders have preached about the benefits of developing a mind-muscle connection for better muscle development. Today, the latest research supports this...

Meal Frequency and Peri-Workout Nutrition

Meal Frequency and Peri-Workout Nutrition

  The value of nutrient timing and meal frequency has been a hot topic of debate in recent years. Most studies have shown that, for us simple folks who aren’t making a living off of training, it just simply doesn’t matter that much. But, since there's still a lot of...

Strength Training Basics: Exercise Selection

Strength Training Basics: Exercise Selection

  Exercise selection is the foundation of program design, there’s no doubt about it. Choosing which exercises to perform in the gym is the first step in directing your training towards a specific goal. Think about it, there is nothing that incurs more specific...

Thoughts from the First Month of the Year

Thoughts from the First Month of the Year

  I. “The man who moves a mountain begins by carrying away small stones.” (Confucius)  I first learned about setting daily small goals a few years back, but its importance never dawned on me until now. Recently, in my Sports Psychology class, I was introduced to an...

3 Tips For a Better Squat

3 Tips For a Better Squat

  Before we dive into this article, let me be the first to say that squatting is anything but easy. Not only is the exercise itself physically challenging, the technical execution can be daunting for those who are still learning the lift. One of my goals as a coach is...

Strength Training Basics: Progressive Overload

Strength Training Basics: Progressive Overload

In the first installment of this series, I will be introducing a concept that I hope will broaden your understanding of what drives progress in the gym, and that is the concept of progressive overload. Undoubtedly one of the most important principles underlying any...

The Role of Dietary Protein in Weight Loss

The Role of Dietary Protein in Weight Loss

Why is protein regarded as the king of macronutrients? You might already be aware of its importance when it comes to building muscle and regulating bodily functions, but did you know it can also help you lose fat more efficiently? For those seeking to lose weight,...

If It Fits Your Macros… Eat It! Part 2

If It Fits Your Macros… Eat It! Part 2

  In Part 1 of this series, I introduced the concept of IIFYM (Flexible Dieting), the different types of macronutrients and how energy is used by the body. In this article, I will show you step by step how you can calculate your own caloric and macronutrient targets,...

If It Fits Your Macros… Eat It! An Intro to Flexible Dieting

If It Fits Your Macros… Eat It! An Intro to Flexible Dieting

If you have ever tried to lose weight, you have undoubtedly come across many different types of diets that promised the best results. They include but are not limited to: the Atkins diet, Paleo, the banana diet (unfortunately I’m serious), Zone, and the list goes...

The Absolute WORST Thing For Your Health (And Everyone Else’s)

The Absolute WORST Thing For Your Health (And Everyone Else’s)

Having been a part of the health and fitness industry for quite a while now, I've discovered the one thing that is killing all of us very slowly. It's not dairy. It's not carbs. Heck, it's not even gluten. It's hate. It's when we see somebody doing a particular...

Everything You Need to Know About the Barbell Hip Thrust

Everything You Need to Know About the Barbell Hip Thrust

When it comes to building a killer physique, not many features compare to a strong, bullet-proof backside. A solid pair of glutes not only looks great, but it also helps prevent injuries and enhances performance both in the gym and in the field. Reasons to hip...

4 Chin-up Progressions You Should Be Doing

4 Chin-up Progressions You Should Be Doing

The chin-up is considered to be one of the greatest markers of bodyweight strength: you can either pull yourself up to the bar, or you can’t. This is one of the feats of strength that you can't cheat (unless you’re kipping, but let’s not even go there...) Many...

Mind-Muscle Connection: Fact or Bogus?

Mind-Muscle Connection: Fact or Bogus?

This week’s study: Attentional Focus for Maximizing Muscle Development: The Mind-Muscle Connection For decades, bodybuilders have preached about the benefits of developing a mind-muscle connection for better muscle development. Today, the latest research supports this...

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