If you can't do a pull up yet, there's an order to getting one. Grabbing the bar every week and pulling as hard as you can usually gets you a few inches and not much more, because you never get high enough to practice the rest of the pull. Every session ends in the same spot and it starts to feel like you're not getting anywhere. In order, it's hanging from the bar, then rows, then lowering yourself down slowly, then a band, and then the real one. The timing is different for

Taking a Knee I make every one of my clients get up off the ground without using their hands, regardless of age. You'd be surprised how many people in their 20s struggle with it. Most of them are in decent shape too, it's just they never practice it. Most common workouts don't have you get all the way down to the floor and back up multiple times. Whenever I have a client get up after a floor exercise and they use their hands, I say "Back down". After a few weeks they caught t

Understanding the Cycle of Program Hopping Three Weeks Is Not Enough Time Your body needs consistent exposure to a training plan before it adapts. Strength does not develop in three weeks. Movement patterns do not become efficient in three weeks. When you abandon a program before it has time to produce results, you are not moving forward. You are just constantly completing the first phase of every program you try without ever getting to the part where real change happens. T

You do planks every workout. You add crunches and bicycle kicks at the end of your session. Your abs burn and you assume your core is getting stronger. Then you deadlift and your lower back takes over. You squat and you feel unstable at the bottom. Your core training is not working because you are training the wrong thing. Core work is one of the things you can still progress when a joint has capped the weight. Core Stability Is Not About Isolation Your core does not exist to

Your cycle affects your strength and recovery. Your program should account for it. You hit a PR on squats last week. This week the same weight feels impossible. Your energy is low and your muscles feel weaker. You assume something is wrong with your training or nutrition. Nothing is wrong. Your hormones are doing exactly what they are supposed to do. Your Cycle Changes Your Training Capacity Your menstrual cycle has four phases. Each phase affects how strong you feel, how qui

You add another exercise to your leg day. Then another. You leave the gym exhausted after 90 minutes and a dozen movements. But your legs are not growing and your squat is not getting stronger. More exercises do not create better results. They create fatigue without direction. Random equipment The Volume Trap Adding exercises feels productive. You see a new movement on IG and think its the missing piece in your training! So you tack it onto the end of your workout. Then you f

When you start a workout routine, the excitement to see results can be overwhelming. Whether your goal is to build muscle, shed weight, or simply improve your overall health, knowing how to measure the effectiveness of your workout program is essential. This post highlights key signs that indicate your hard work is paying off. Signs Your Workout is Working Increased Strength and Endurance One of the most telling signs that your workout routine is on the right track is an incr

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