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Current Supplements I’m Using and Why

Current Supplements I’m Using and Why If you don’t have your training and nutrition under control, don’t worry about supplements. This is the main reason I rarely write or post about them. The average person eats like shit, doesn’t sleep enough, and haphazardly works out, yet always want to talk about supplements. Don’t be that… Read more »


RECENT POSTS

Pre-Pro Day Upper Body Session

Today was our second upper body session of the week.  The exercises and sets/reps vary depending on where we are in the block and what I’m trying to accomplish with a specific person. As you can tell we are trying to bring up his bench/back. PVC pipe thoracic/lumbar region Medball upper body warm up – 10lb… Read more »

Meal Frequency, Nighttime Eating and “Not Eating Enough”

Meal Frequency, Nighttime Eating and “Not Eating Enough” Nutrition headlines and top secret diets clutter your TV, newsfeed and daily conversations. Somewhere between, “I read a facebook post that said x” and “My friend did x and lost 20lbs,” there lies a shred of truth. The truth is, the diet doesn’t matter. It really doesn’t…. Read more »

Ultimate Guide to Intermittent Fasting IV – What The Research Says

Ultimate Guide to Intermittent Fasting IV – What The Research Says Interested in Intermittent Fasting? Grab my book on it here: Feast.Fast.Fit. – Train Your Body to Torch Fat, Build Muscle, and Never Diet Again   Part 1 – The Ultimate Guide To Intermittent Fasting I – Feast vs. Famine Part 2 – The Ultimate Guide To Intermittent… Read more »

building a better back

Fred Duncan and Buddy Morris Hypertrophy Roundtable

Fred Duncan and Buddy Morris Hypertrophy Roundtable At my facility, Fred Duncan Performance training, we train people specific to their goal(s). For some, it’s speed enhancement and performance, while others need rehab or want to compete in bodybuilding. For Coach X and myself, we really enjoy a more hypertrophy-based split where we train ourselves into… Read more »

Sports Nutrition to Maximize Athletic Performance – Part 1

Sports Nutrition to Maximize Athletic Performance – Part 1 There are few factors that athletes have full control over in attempting to reach their genetic potential. Nutrition is one of the most important yet over-looked aspects in an athlete’s preparation. Here are some helpful tips for sports nutrition to maximize athletic performance. Whether it’s combining the… Read more »

Injuries In The NFL and How Poor Training Exacerbates This

Injuries In The NFL and How Poor Training Exacerbates This Can proper training reduce the likelihood of injuries in athletes? Absolutely. Can improper training lend itself to injury and prevent recovery in athletes? Unfortunately, yes. The key word here though is proper. There’s a stimulus, dose, tolerance, intended effect and actual effect. So while the… Read more »

The Ultimate Guide to Intermittent Fasting III – What Happens When You Fast?

What Happens When You Fast? Interested in Intermittent Fasting? Grab my book on it here: Feast.Fast.Fit. – Train Your Body to Torch Fat, Build Muscle, and Never Diet Again   In case you missed Part 1 or Part 2 of this series: The Ultimate Guide To Intermittent Fasting I – Feast vs. Famine The Ultimate Guide… Read more »

The Importance of Proper In-Season Training for Athletes

The Importance of Proper In-Season Training for Athletes It’s well-established the benefits of proper strength training on the development, injury prevention and further advancement of performance in athletes. While most focus on off-season or pre-season training, one over-looked and often improperly programmed is that of in-season training. In-season training is crucial to the yearly training… Read more »

Bust Through Your Diet Plateau

You start your new diet and things seem to be going smoothly. Energy levels are steady and you’re excited to see where this can take you. The first week or two almost always results in noticeable improvements as you begin dropping a couple pounds, leaning up and heading in the right direction. The instant gratification… Read more »

Trap 3 Raise

Trap 3 Raise

Trap 3 Raise Underutilized movement for trap development and overall shoulder health – prone trap 3 raise. Retract, raise 120 degrees, lower and then protract. 1-2 sets of 10-15 reps is sufficient when adding this into your program. Remember, there are other trap exercises besides shrugs that can and should be used. Shrugs only address… Read more »

Lose Fat, Then Build Mass – 4 Week Fat Loss Template

Lose Fat, Then Build Mass – 4 Week Fat Loss Template Ready to Bulk? I think not. If I had to guess, you’re too fat to truly benefit from a bulk; or at least the way you would bulk. Therefore, I suggest to lose some fat before you start – Here’s why Do you want the exact… Read more »

Personal Training

Random Training and Nutrition Thoughts

  Almost everything you are reading on nutrition is subjective, sensationalized, agenda-pushing bullshit. I spent the last year purposely doing everything “wrong” in the eyes of the internet. I ate white bread daily, trained fasted, trained fed, under-ate for long stretches of time and over-ate for others, I didn’t use any supplements, ate way below… Read more »