You’re following a templated program like 5/3/1, SS NLP, Texas Method, Cube, Conjugate Method, HLM, and you’re doing it alone, without the help of a coach.
You’ve read the books and the articles that come along with your program but aren’t quite sure exactly how to transition your program along the way. We’re here to help you figure it all out in this article!
You’re not the only one struggling with the amount of time training takes and how it works with your life schedule.
And since life is life, we need to have some mental and programmable strategies to decrease anxiety and optimize the situation to get the most out of training during difficult and stressful times.
In this article, Coach Will discusses the importance of carbohydrates for all Strength Trainees around workouts. This article goes into understanding when or how much to eat before, during, and after stepping into the gym and helps you understand how to time your carbs properly to improve performance and recovery allowing you to eek out the absolute most from training.
In this article, Coach Rori talks about her hip fracture that occurred during competition, choking on the squat, managing pain, and being hopeful to getting back on the platform.
In this article we discuss the various reasons your body weight increased overnight, and what to do about it.
Carbohydrate intake has long been scrutinized by doctors, personal trainers, mainstream magazines, and dietitians particularly for their effect on performance and overall health.
Tell me if this sounds familiar: you’ve been running a novice program for several months now, progressing the loads session to session. Your squat started to slow down so you introduced a light squat day to your training week and things are moving along steadily. Your bench and overhead press are still progressing thanks to the use of your nifty fractional plates. But your deadlift set of 5, which you’ve been alternating every other workout with power cleans or Pendlay Rows, seems to have come to a screeching halt.
You’ve been barbell training for a while. Maybe today’s your first day under the bar. Wherever you are on your strength journey, you know that putting weight on your back, or in your hands, feels some type of way. Some days the weight feels how you expect it to feel like, some days it feels like loose-leaf paper, and other days it feels like a humpback whale.
Let’s face it: sometimes the same weight feels different than what you expect or exactly like you expect.
Understanding how our bodies feel weight is as important as defining the weight with a concrete number.
What are the first exercises you think of when someone says they’re doing “upper body?” Bench press? Biceps and triceps? Dumbbell lateral raises? The obsession with growing arms, shoulders, and chest means cable columns, dumbbells, and benches are abundant in any gym with a weight room. So why do so many strength programs underemphasize, underrate, or completely omit the most important exercise for developing upper body strength and maintaining shoulder health?
We’ve all seen and heard it before - the advice on how to “tone up”, “bulk up” (or NOT bulk up), “get shredded”, “lean out”, etc... If you’re like me you’ve probably tried light weights, heavy weights, sets of 8, sets of 20, supersets, cardio, yoga, circuit training… the list goes on. So why did it all stop working eventually? Why do your pants not fit better? Why don’t you have 21-inch biceps? Chances are, at one point or another, you’ve succumbed to at least 1 of 5 common myths about strength training in your pursuit of a leaner, “more toned”, or muscular physique. Well, I’m here to set the record straight!
When it comes to nutrition and exercise, there is no single macronutrient (carbohydrates, fat, and protein) talked about more than protein. Everyone has heard of it, we all know we need it, yet most of us still don’t eat nearly enough of it. I’m here to answer those questions for you!
Contrary to popular belief, fats are not evil! They’re actually important to our health. Want to know the real scoop regarding dietary fat and why we shouldn’t swear by the “low fat,” “reduced fat, “no fat,” lifestyle? Keep reading. If not, carry on!
The endless wealth of information on the internet definitely has its benefits. Accessibility to information has allowed businesses to expand, entrepreneurs to set out on successful journeys, and people to expand their knowledge at quick and affordable rates. BUT! Like the hazards of Web-MD and self-diagnostics, people often times misinterpret and incorrectly apply information to their individual circumstances.
In this articleDr. Rori illustrates the intricacies that go into appropriately diagnosing and treating common aches and pains. She helps the reader understand why there are no "simple fixes" that can generally be applied based on a symptom descriptor and the importance of identifying what's causing issues in conjunction with follow up care.
Dr. Rori Alter’s Meet Recap of taking 2nd Place For Team USA with a 122.5kg Bench.
In this article we discuss the postpartum period and how it relates to training.
In this article we're going to discuss what steps you can take before and during pregnancy to modify your training to serve your body and baby while baking the bun in the oven.
In this article we are going to discuss the squat, bench press, overhead press, deadlift, and power clean, barriers you might encounter with them during pregnancy, and alternatives to continue training around them.
In Part 2 of 5 we explore the common myths associated with barbell training and pregnancy.
This is Part 1 of 5 of the PRS Pregnancy Series. In Part 1 we discuss what are the the current recommendations for exercise and strength training during pregnancy.
Often times when lifters come to me for shoulder, neck or other injuries of the upper back or upper extremity, one of the FIRST things I have to fix is their EYE GAZE, something that greatly influences how much you bench.
Leg drive gets its own article as is a huge component of the bench press that can make or break a maximal attempt in competition or the completion of a training set as fatigue sets in throughout more and more reps. Additionally, in my physical therapy practice with barbell athletes, lack of leg drive is a common cause of shoulder injuries and pec strains while benching.
Earlier this year I decided to sign up for a meet and make it a goal to one day qualify for Raw Nationals, which is a pretty lofty goal for a new mom, but who am I to set limits on myself? This past year I trained my ass off and on December 2nd, 2017 I competed in the Brother Bennett Memorial in Mississippi, which was my first ever USAPL meet.
The first of three KEY things regarding your bench press TECHNIQUE that can be a game changer for your bench press without making programming adjustments or adding in fancy toys - getting tight.
In a world that’s becoming more digitalized by the minute, it makes sense that information is more accessible than ever before. Just a few years ago there was (and continues to be) an upward trend of people “self-diagnosing,” incorrectly treating, and worrying themselves because they saw “Dr. Webernet.”