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New Year’s came, and you made a brand new list of goals for the coming year. This year is going to be different than previous years, you say to yourself; you are going to stick to every single goal that you wrote out on a sticky note that you taped to your mirror. The list is robust because this is your year to take. You download a motivational quote application on your phone, follow 100 new influencers that align with your goals, and set your alarm for 4 a.m. to get that mor

We all remember the scene from a SpongeBob SquarePants episode where they attempt to get into the hardcore local club and need to declare how tough they are for entry, right? If, for some reason, you don’t, there is a long line outside The   Salty Spitoon , and each person needs to describe how tough they are for the bouncer, and he decides if you are tough enough to be let into the establishment. One standout character said, “I had a bowl of nails for breakfast. Without any

What defines you? This is a seemingly simple question that can be laughed at and avoided when the recipient is unsure of how to answer. Where do you start? How far do you take it? How honest are you with your interrogator? And quite frankly, how often does a person think that deeply into a question like this? I mean, come on, who has the time to sit around and generate answers to borderline philosophical questions like this one? Or am I in the minority here? The first time I

What happens when you train hard, prioritize recovery, and still hit a plateau? Sign up for a muscle-building plan based on your body type and the alignment of the stars? Or overanalyze your technique on all your lifts so you never feel like you are moving properly again. If you want to waste your time, by all means, those options will take care of that for you. The answer is actually straightforward: your program lacks one thing: progressive overload. Put more simply: progre

Recovery is the most important part of the training process, right? Everyone says that muscle isn’t made in the gym; it is made after your workout when you are refueling and resting. Yes, fair enough. But that idea can be taken to the extreme. Recovery seems to be more of a trend right now than an actual tool. Especially with professional athletes endorsing recovery modalities they don’t use or can’t explain, if asked questions off-script about the tools.  People often boast

So, you’ve been adhering to your favorite fitness influencer’s protocols exactly , so why aren’t you stepping on stage with Sam Sulek or Derek Lunsford? You’re doing everything "right." You’re cranking out prone single-arm cable rows with a 15-degree offset and a 3-second eccentric. You’re keeping every set three reps shy of failure, resting no longer than 90 seconds, and tracking your heart rate to stay in a precise zone. You film every rep of every set, uploading the footag