The Foam Roll Pushup w/Deficit This diverse and unique pushup variation combines shoulder stability/centration, potential chest and shoulder hypertrophy and endurance, upper body warm-up/preparation, improved flexibility and mobility, and basic levels of strength in beginner-level clients, or de-load and neural maintenance in advanced-level lifters. If you were to pick one exercise type that provides the most training variation, then the push-up would undoubtedly be at the to

Like too many other topics in the fitness industry, the debate on what protein source is the best remains at the top the list. There are so many claims floating around these days, and that's why I love writing, because credible research, science, and common sense always clear things up for people. So without further ado, is there in fact a specific type of protein, plant or animal, that is superior to another across the board? Let's look at various things now, and you'll s

i think this topic pretty much goes without saying at this point. The training industry has done a great job collectively in convincing the public and educating trainers and coaches on what truly matters in both preventing and treating injuries. Progressive Overload, tissue remodeling techniques, inflammation support, active recovery, strength tests, and more are common practices used through strength training that help heal and strengthen various injuries. I want to intr

It still amazes me that, after around 50 years of online fitness education, many people are still under the impression that a single food of any kind will influence their results. You'll hear these common notions and bio-hacks like "Superfoods" that somehow cure cancer or melt fat off of your body, alleviate your mental health, and so much more I won't bother to name. I had one of my dear friends rant about this concept the other day. This isn't to say that collectively fo

If you or someone you know is an aspiring athlete then you may very well be wondering whether or not meal frequency, or how often you eat, plays a role in your outcome-based goals. Fortunately for you, meal frequency is a secondary factor that can benefit you, but conversely, it will not break you or prevent you from reaching any of your goals according to science. Below are the common focus points related to meal frequency. #1-Metabolic rate/fat loss #2-Muscle Building and P

The answer here is a resounding NO! The production of fat from carbohydrate sources is referred to as De Novo Lipogenesis, and it’s rare, contrary to popular belief. Let’s think about all you have learned so far and put science to work for a minute. The liver and muscles store around 2000 calories of glycogen for when we need it. Couple that with the fact that the extra carbohydrates at least raise the metabolism enough to burn off the extra carbohydrates by elevating your th

An introduction to the benefits healthy fats have on athletic performance and other associated factors that affect performance is long overdue. Like its counterparts of carbohydrates and protein, fat plays a vital role in the human body. Without its presence in the proper amounts, every type of athlete will be rendered far less capable when the time comes to compete. Below, you will be provided with 4 key pathways that contribute to your athletic success, or a lack thereof. *

When it comes to testing maximal strength in athletes, industry advice often attempts to differentiate between training populations. Collegiate and professional players should test differently from high schoolers, and high schoolers should be separated from youth testing. This may be a viable option if done properly and according to the physical demands and needs of each level of athlete, but there is nothing wrong with simplifying and using a "one size fits all" model when

Timing your nutrient intake is crucial. This refers to the specific timing of nutrient intake- aka nutrient timing- before, during, and after your workout (i.e. Peri-Workout Nutrition). The proposed idea historically is that if you eat certain types of foods at certain times, you can effectively maximize training responses and adaptations, which are vast in number and benefit the athlete in one way or another over time. Science even suggests that regular practice of peri-wor

No-nonsense approach to muscle building Everyone meet Skylar Schroeder. Skylar was just your skinny young teenager with strong aspirations of becoming his biggest and best self. Fast forward 6 months, and he had gained 35 lbs. of raw muscle mass following sound nutrition and training advice, including an effective workout plan with set, rep, and tempo guidance. But that is neither here nor there. If you're interested in the collective approach Skylar used then feel free t