The 20 Minute HIT Workout That Will Leave You On the Floor in a Pool of Sweat (or Tears)

Let’s face facts. When you’re busy, you don’t always get the opportunity to smash the weights for a full hour. This 20 minute HIT workout works well when you’re pressed for time and is guaranteed to make you sweat (or cry). Don’t get me wrong – nothing beats a solid lift for 60 minutes…but as…

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Training Less, Using 1 Arm and a Fat Bar, and Why Keto Diets Suck for Gains

You’ve been there. Training is locked in and things are going great in the gym. Weights are moving well, and you’re getting stronger. Every week you’re adding a little more weight to the bar or you’re getting one more rep than you did last week. Then, all of a sudden it stops. You’re stuck at…

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Eating Past 8pm, Gaining Muscle, and the Perfect Night-Time Meal for Serious Gains

It’s late. Quarter to midnight, and I’m typing. Why? Because I just had to share this night time muscle-building meal hack with you. Keep reading. As I sit here, I’m wrapping up my day with my final daily meal. I know what you’re thinking – “Isn’t it too late to eat?” or “Won’t you get…

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Shoulder Injuries, Outdoor Training, and Strength Based Conditioning

Today was supposed to be a day of rest – especially for my left shoulder. After waking up around 4am all week (because of the addition of morning sessions to my coaching schedule), I finally got to lay in bed a bit longer. When you have an energetic 16 month old at home, getting up…

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Climbing Billboards in NYC, Enjoying Life, and When ‘Out-Working’ Becomes a Problem

You only get one shot at life, and it seems the older we get the more we either embrace or forget that simple fact. When you’re in your 20’s I’m sure you were fearless. I know I was. I’ve had my nose broken, broke a few myself, started a business, climbed a billboard in Times Square (thanks…

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Memorial Day, How to Spot Strong Bro a Mile Away, and the Workouts to Help You Become One Yourself

Before we get into how you can add strong slabs of beef to your frame, remember – today’s Memorial Day. The official start of summer. But what makes this day different than all the other holidays that honor our servicemen and women? It’s a day to remember the fallen. Those who have given the ultimate…

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7 Days of Eating Barbecue for Breakfast, Losing Body Fat, and Training While Cycling Carbs

Is it bad that I’ve been eating pulled pork and brisket every morning since the 5 year anniversary party at the gym? (Does that put me in ketosis, bro?) Hey, leave me alone. I have to make up for the fact that I didn’t really get to eat that day because of my stomach bug…

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How to Get Your Conditioning in WHILE Lifting for MORE Fat Loss

Quick post today on conditioning! So yesterday I was a little pressed for time during my chest workout. It was late 9:30pm, and I wanted to get home after a long day. But since I was feeling a little better after my stomach bug and since I dropped a few pounds (and everyone saying how lean…

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Stomach Bugs, Weight and Strength Loss, and Striking Out Looking

This weekend was a ROUGH one. I lost some muscle and strength and spent a couple days throwing up. I took my at-bat and struck out – but refused to strike out looking. I spent all day Saturday prepping for our big 5 year anniversary party at the gym the following day, and around 3pm…

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Knee Blowouts, Set Backs, and Cool Towel Trick Improve Squat Depth

There was a time when my squat wasn’t so great (not that they are now). It was February 2009, and just 3 months after my last bodybuilding competition. I just got done having the ACL and meniscus in my right knee reconstructed after shredding it in a freak football accident (what a birthday present). I…

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