Feb 012016

The next in the series of guides from Stronglifts. One of the things I like about this series is they go beyond the big three.

stronglifts-overhead-pressHow to Overhead Press with proper form: press the bar from your shoulders over your head while keeping your legs straight.

Proper Overhead Press form starts standing with the bar on your shoulders. Press the bar over your head until your elbows are locked. Don’t use your legs, keep them straight. Lower the bar to your shoulders and repeat. Overhead Press five sets of five each StrongLifts 5×5 workout B.

The Overhead Press is a full body, compound exercise. Your shoulders and arms press the weight over your head while your legs, lower back and abs balance you. The Overhead Press is one of the best exercises to build strong, muscular and healthy shoulders with bigger arms.

To avoid shoulder pain, Overhead Press with a narrow grip so you don’t flare your elbows. Then shrug your shoulders at the top. Press the bar over your head, lock your elbows and shrug your shoulders towards the ceiling. This engages your traps and prevents shoulder impingement.

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Jan 282016

The next in a series of guides by Stronglifts!

bench-pressHow to Bench Press with proper form: lower the bar to your mid-chest. Press it back up until your elbows are locked.

Proper Bench Press form starts lying on a Bench with your feet on the floor. Unrack the bar with straight arms. Lower it to your mid-chest. Press it back up until you’ve locked your elbows. Keep your butt on the bench. Bench Press sets of five reps every StrongLifts 5×5 workout A.

The Bench Press is a full body, compound exercise. It works your chest, shoulders and triceps most. It’s the most effective exercise to gain upper-body strength and muscle because it’s the upper-body exercise you’ll lift most weight on (more than Overhead Press). The bigger your bench, the bigger your chest.

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Jan 212016

I really love the guides by Stronglifts so I will be posting one every few days as they truly are a great resource for lifters.

deadliftHow to Deadlift with proper form: pull the bar from the floor until you’ve locked your hips and knees. Keep your lower back neutral.

Proper Deadlift form starts with the weight on the floor. Pull the bar until you’ve locked your hips and knees. Return it to the floor by moving your hips back first and then bending your knees. Rest a second between reps and repeat. Do five reps total on the StrongLifts 5×5 program.

To Deadlift with proper form means with your lower back neutral. Rounding your lower spine during heavy Deadlifts is dangerous for your back. It squeezes your spinal discs and can cause injuries like herniated discs. Deadlift with your lower back neutral to avoid injury.

Proper Deadlift form increases effectiveness. Moving the bar in a vertical line shortens the distance the weight travels from floor to top. This increases how much you Deadlift. You’ll get stronger and build more muscle if you Deadlift with proper form.

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Jan 172016

The squat has always been my weakest lift of the big three and it’s something I would like to change. As a result I am always looking at ways to improve and increase my knowledge and today I came across this fantasitc guide by STONGLIFTS that I wanted to share because it truly covers every aspect of the squat and is a great resource for lifters to refer to.

stronglifts-squatSquats: bend through your legs with the weight on your back. Go down until your hips are below your knees, then come Squat back up.

The Squat is a full body compound exercise. You Squat by bending your hips and knees while the bar rests on your upper-back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top.

Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs.

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Jan 112016


One of the reasons I love Jeff’s Icecream4PR’s interviews is how he interacts with his guests and challenges what they say instead of just accepting it and moving on to the next question. Its more of 2 guys discussing bodybuilding and we get the chance to overhear the conversation. In one part of the interview Menno refers to an article by Borge Fagerli which you can check out here.

Jan 042016

With the New Year starting and people feeling all motivated I felt this article by Ross Enamait of Ross Training is a good reminder of what it really takes to succeed.


Out of the thousands of emails that I receive each year, motivation is perhaps the most asked about topic of all. It is rare that a day passes without someone inquiring about how I’ve stayed motivated after so many years. Ironically, I can’t recall the last time anyone asked me about discipline. For some reason, motivation always gets more attention. Everyone wants to be motivated, while few take the time to consider discipline.

That’s a mistake.

Discipline > Motivation
One of the biggest myths of all is that successful people are constantly motivated. The online world that we live in certainly perpetuates this false assumption. Social media only captures what a person wants you to see. As a result, certain people have created the illusion that they operate in a fairy tale land that’s devoid of bad days and bad moods.

The reality though is that no one lives in a constant state of motivation. We all experience ups and downs, and moments when we don’t feel like doing what needs to be done. Successful people don’t just work when they feel like working however. Instead, they are disciplined enough to get the job done regardless of their mood.

If you always wait to feel a certain way before you act, don’t expect to ever accomplish anything worthwhile. Too much time will be spent procrastinating as you sit around waiting for the perfect mood to arrive. Meanwhile, your successful competitors will be busy putting in the work whether they want to or not.

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