Jun 302016

Jeff presents another amazing roundtable discussion, this time on the topic of training volume. This is 2 hours long but covers a ton of information and experience from knowledgeable coaches who discuss if minimum effective volume or maximum recoverable volume is the best approach to optimal gains?

Jun 272016

Eric Helms of 3DMJ is featured in another video on Omarlsuf’s YouTube channel to answer the question “How much protein do you really need to build muscle?” As always Eric does a great job in explaining the how’s and the why’s of topics so we can be better at implementing this knowledge into our own training lives.

Jun 262016

I came across this really great article on the Romanian Deadlift by Andrew Heming over at his site “Your Athletic Body Blog” One of my goals this offseason is to bring up my hamstrings and I had been doing romanian deadlifts and tweaked my lower back /upper glute doing them so stopped performing this exercise. Now after reading this article I realize I was using incorrect form and probably to much weight. Going to have to try this again using proper form.

When people talk about muscles it seems to always be the mirror muscles. It seems that everyone wants to focus on pecs, biceps and abs. Any lower body work was traditionally quad focused. Now the glutes seem to get all the attention. Hamstrings just don’t get the love they deserve! That’s too bad because if you are serious about your lower body aesthetics, your athletic performance or your knee health, you need to give your hammies some serious TLC. While there are a handful of great hamstring exercises, my all-time favorite is the Romanian Deadlift. And, with this new tweak, we are going to take hamstring training to a whole new level!

The Romanian Deadlift Breakthrough

As a gym newbie back in the machine era of the 90’s, I wandered into my high school weight room with no idea what I was doing. As with any teenage guy, legs naturally weren’t the focus. However, I did some shamefully high squats, leg presses and the only hamstring exercise I knew – leg curls. You won’t be at all surprised to learn that this inferior leg routine left my legs painfully skinny and profoundly weak.

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Jun 242016

Just in case you don’t know the facts when it comes to protein. Jamie Hale over at T Nation helps to separate fact from fiction when it comes to protein myths that never seem to die.


The Facts, the Myths, and the Real Science


Everyone has an opinion about protein, and the myths surrounding it are rampant. That’s why sorting the facts from the crap will lead to better choices regarding your own diet and protein intake. Answer the questions below and see if you’ve been falling for the myths.

Fact or Myth?

The RDA (Recommended Dietary Allowance) protein suggestions are just fine for people who work out.

Hint: The RDA guideline for protein is 0.8 grams per kilogram of bodyweight per day. So if you weigh 190 pounds (86 kilograms) you’d need about 69 grams of protein.

The Answer: Lifters and athletes concerned with their performance or physique require more protein than what’s recommended by the RDA. So it’s a myth (and a joke) that the RDA protein recommendations are adequate for ass-kicking individuals.

Here’s Why: RDA protein recommendations are too low for certain groups. Those recommendations were never intended for people attempting to enhance performance, maintain, or gain muscle. In fact, a higher protein intake may have positive benefits regarding different health ailments including obesity, type 2 diabetes, osteoporosis, heart disease and muscle wasting.

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Jun 232016

This is the third interview in this new podcast series by 3DMJ. This time Andrea interviews coach Alberto Nunez. Alberto was my coach during my last contest prep in 2014 and I really enjoyed working with him and learned a lot. I am really looking forward to this one!

Jun 222016

Greg Nuckols has come out with a new definitive guide to bench pressing. At 94 pages, Greg’s guide covers everything you could possible want to know about bench pressing. Check it out!

Photo by Adam Palmer, 9for9 Media

Photo by Adam Palmer, 9for9 Media

Do you want to learn how to bench, or learn how to bench better? If so, this guide will teach you everything you need to know.

Everyone wants a big bench, whether they admit it or not.

When someone finds out you lift weights – unless they’re a competitive strength athlete – they’re not going to ask what you squat or deadlift. No, they’re going to ask what you bench.

Last year, we sent out a survey asking people what lift they struggled with the most and most wanted to improve. My assumption was that people would have the easiest time with deadlifts and bench and struggle most with squats. Boy was I wrong. Almost 2/3 of respondents said the bench was their biggest source of frustration.

Let’s fix that.

Jun 212016

A really good article on using paused reps to help with strengthening areas of your squat by Tony Bonvechio over at BONVEC STRENGTH

“You’re only as strong as your weakest link.” This quote applies nicely to powerlifting because technique ultimately limits the amount of weight you can lift, and your technique eventually breaks down due to your weakest link. This three-part series will focus on my favorite method for finding and destroying your weakest links: paused reps.

We’ll touch on using paused reps for the each of the powerlifts, but this first installment will focus on the squat and how to use paused reps to eliminate squat-specific weak points.


First, let’s lay out the benefits of incorporating pauses into one’s training.

  • Time Under Tension: Pausing increases the amount of time the muscles are under tension, which leads to more muscle growth.
  • Proprioception: Pauses allow you to feel where you are in space and become aware of your position during different aspects of the lift.
  • Bar Speed: Pausing decreases some of the stretch reflex (i.e. bounce at the bottom of the squat or bench), forcing you to develop force quickly. If you can get the bar moving fast after a pause, you’ll smoke weights once you go back to regular reps.
  • Confidence: It takes some guts to hold a heavy weight and pause it during a difficult point of the lift. If you practice consistently, you can turn a weakness into a strength by building confidence during your sticking point.

Proprioception is where paused reps perhaps have the most value for a powerlifter. If you can feel where you’re making technique errors, you can fix those errors. If you take one thing away from this article series, let that be it.Re

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