When promoting muscular hypertrophy (how to build muscle), is it better to use time under tension training or volume training? Both time under tension and volume training are effective when developing a program for building muscle mass. However, some athletes will thrive more with time under tension or volume training based on a lifter’s experience, goals, and history of injury. In this article, I'll explore time under tension training versus volume training to build muscle. I'll focus on similarities and differences, and I'll share my expert opinion about whether a powerlifter should choose t ..read more

Trifecta is a meal delivery service that offers subscription-based, nutritionally balanced organic meals. Their meal plans cater to various dietary preferences, including paleo, ketogenic, and vegan. But as a trainer and coach, I’ve often been disappointed with other meal delivery services regarding protein and eating clean. As a serious lifter myself it can be tough to find easy-to-make meals when I’m trying to save time as I’m adding mass. That’s why I was excited to try Trifecta. Here’s what I found. Is the Trifecta meal service worth it? The Trifecta meal service plan is worth it based on ..read more

The shoulder press machine is a popular exercise for growing your shoulders. However, it's only effective if you use the correct form and challenge your muscles with enough resistance to adapt. A shoulder press machine is one of the many exercises isolating the deltoids to create a broader, more sculpted upper body. It's a variation of the seated shoulder press. It’s also one of my favorite exercises to program for my clients because it’s easy to pick up, has a low risk of injury, and is effective for people of all ages and fitness levels. In this article, you will learn how to use the sh ..read more

Chest and triceps are a common split in the lifting world, and for good reason! Both muscle groups work together in pushing exercises to maximize your lift. I recommend my clients do 4-5 exercises to effectively get in a solid chest workout for their chest and triceps. I have seen benefits in every exercise on this list in my training. Read on to learn how to do each exercise, its benefits and drawbacks, and a pro tip for maximizing your chest and tricep day. Best Chest And Tricep Workouts For Beginners These workouts are great for beginners because they are all simple exercises that can ..read more

Skull crushers are a tricep-focused upper body push exercise that works all three heads of the tricep, but the long head is the primary muscle worked. Skull crushers can be done using dumbbells, barbells, and resistance bands. I often program them for my clients, so read on as I share how to do them, who they’re best for, mistakes to avoid, and how to add them to your workout. How To Do Skull Crushers With Proper Form There are 3 key steps to do a skull crusher with proper technique. Set up a flat bench with a barbell. Lay on the bench with your feet on the ground. Hold the barbell with your ..read more

It is recommended to perform dynamic stretches to prepare muscles and joints before a strength training or powerlifting workout. After your workout, static or PNF stretches are better for aiding recovery and flexibility. This sequence helps optimize performance and reduce injury risk. However, stretching isn’t a one-size-fits-all approach, and you’ll want to understand the details to stretch right for your goals. I have been the victim of stretching at the wrong time or even performing the wrong type of stretches, which has hurt my performance. After reading this, check out my article about th ..read more

A home gym is best if you want convenience, privacy, and can invest $1000 to $2000 upfront. A gym membership is better for more amenities, social motivation, and is cheaper at first. I invested in a home gym and am happy with the purchases. But I still like working with clients at popular gyms, so I’ll share my perspective to help you decide if it’s worth investing in a home gym.  Don’t buy any equipment until you read this because building a home gym won’t save as much money as you think.  Are you new to health and fitness and need a gym? Check out this article about the best g ..read more

Hammer curls and bicep curls differ in grip and muscles worked. Hammer curls use a neutral grip, palms facing each other, to engage the biceps, upper arm, and forearm. Bicep curls use an underhand (supinated) grip, focusing more intensively on just the biceps. In my years of coaching and personally chasing bigger, stronger arms as a powerlifter, I've utilized both the standard bicep curl and the hammer curl. Both are performed using dumbbells and can improve your arm strength and size, but to avoid wasting time, you may only need one to hit your goals. Let's pit them head-to-head to see whi ..read more

Mastering the squat can increase your strength in the gym and lead to success in powerlifting and weightlifting competitions. But how do you progress from a beginner to an advanced squatter? Follow these 10 squat progression exercises:  Assisted Squat Stability Ball Wall Squat Bodyweight Squat To Box Goblet Squat Split Squat Bulgarian Split Squat Front Rack Squat Barbell Back Squat To Box Barbell Front Squat Barbell Back Squat I use several movement patterns with my athletes to go from a beginner level to an advanced squatter. In this article, I’ll discuss exactly how to perform each s ..read more

Adding band resistance to a barbell deadlift can help you accelerate the barbell at the mid and top of the lift and help strengthen your lockout. However, many lifters use the wrong stance and tension and miss out on maximizing their gains.  That’s why I put together this guide and discussed how to avoid the common injuries and pitfalls. As a strength and conditioning coach working with high-level athletes, I often include variable resistance training in my programming. This deadlift variation has been very successful in developing strength and speed in my athletes.  How To Do Banded ..read more