How To Save Your Lower Back and Knees Into Your 40s and 50s

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Training legs with the intensity needed to cause hypertrophy and progress in the gym is difficult enough when you are in your 20s or 30s; doing this in your late 40s and into your 50s is considerably harder. However, suppose you have a game plan...

The Real Reason You Are Not a Pro Bodybuilder

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(Hint: It is not the hormones.) I have mediocre genetics, at best. Of course, everything is relative, so you might think my genetics are better than yours. If you feel this way, your genetics absolutely suck because I know how bad mine are. But...

The One Percent Method

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I recently read a book about something called "The One Percent Method," which came from the book Atomic Habits written by James Clear. This method is easy and genial. It is about improving every percent of what you are doing. I can relate...

The Mentality of Overcoming Injury

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You know injury is hard physically—we do not need to discuss that. What does not get talked about enough is how it messes with your head. The physical stuff is right there in front of us; the mental we tend to keep hidden. I have had my fair...

How to Bench 5 Plates Raw: 0 to 400 Real Quick

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I recently achieved one of my lifelong lifting goals of benching 220 kilograms (485 pounds). You will get a lot of conflicting information on the internet about what is achievable as a lifter, and a lot of the people who read this will probably...

Amino Spiking in Whey Protein Powders: Understanding the Controversy

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Whey protein powders are a popular supplement among athletes, bodybuilders, and fitness enthusiasts due to their ability to support muscle growth, recovery, and overall health. However, a practice known as "amino spiking" or "protein spiking"...

The Education of a Powerlifter

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Want to know how to become a powerlifter? Believe me, there’s no "Powerlifting for Dummies" book at your local Wal-Mart. Being a powerlifter is a strange blend of mysticism, drive, strength, and a little bit of crazy. To be one, you’ve got to...

Beware of the Copy-and-Paste Coach

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As the new year begins to populate with updated meet schedules, filled with ladder-style events that require higher qualifying totals, the need to find a coach to provide a game plan grows. Unfortunately, so does the number of unqualified...

The #1 Hypertrophy Mistake Powerlifters Make

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The global totality and granular nuance of his life’s strength and power journey made Ernie Frantz worthy of being one of the legendary faces on powerlifting’s Mount Rushmore. One shining example was being powerful enough to win a World...

Do LESS of These 10 Things to Increase Your Progress

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When progress lags, most people will do more of something—sometimes more of everything. I've been in this game for almost four decades, and I can't tell you how many times articles or videos explain how people need to do MORE to progress. More...

40 Years of Gym Pet Peeves

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I am spoiled as I have trained in a lot of well-equipped gyms over the last forty of my fifty-three years. I know what I want out of a gym, and I have developed pet peeves that drive me nuts. Some might think my pet peeves are trivial, but I...

Mental Strength 101

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My journey has seen many changes since starting to lift weights around 12 years old, spanning as one of the strongest powerlifters of all time to now training in my 50s. These changes included everything from programming to my mentality towards...

How Stress Can Impact Your Performance

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Some athletes shock you. One day they are performing extremely well, absolutely crushing their training sessions, and you are sure they will peak come competition time. But then something goes wrong. Either they fail or just do not have a good...

The 6 Best Supplements for Heart Health

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Most American men will die from heart disease. I’m trying very hard not to be one of them. As such, I research heart-healthy strategies that go beyond exercise and diet. I’m talking about chemical solutions: supplements that destroy plaques...

8 Lessons From a Life-Long Lifter

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You are reading this, which makes it safe to assume you have been dean to the iron. All of us start for varied reasons, and we will learn more from starting, both about the Iron Game and much more about ourselves. How I came to lifting is...

How to Not Get Injured While Training Over 50

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I would have used the term "masters competitor," but I hate that term. It just sounds old. It IS old, but I don't like to remind myself that I'm old. Most guys over 50 don't want to, either. In my mind, it might as well be called "geriatric...

Prostaglandins and Protein Synthesis

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When most of us think of the hormones in the body that are responsible for building muscle, usually testosterone, growth hormone (via IGF-1) and insulin come to mind. These are the “big three,” so to speak. By no coincidence, these are the same...

Is Recomping the Holy Grail or a Waste of Time?

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Recomping is a buzzword like "main-gaining," both thrown around a lot within the fitness industry. Recomping can signify pursuits that might not align with reality, but can still be a goal worth chasing. However, there is a big misconception...

Bodybuilding for the Powerlifter: Extra Workouts

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Bodybuilding and powerlifting are complimentary. You're selling yourself short if you’re not studying and learning from both disciplines. Now, in the case of extra workouts, we’re not really sharing between disciplines — we’re combining them...

How to Stay Small and Weak

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I walked into a weight room for the very first time in July 1999. It was the beginning of football two-a-days, and I was about to begin my freshman year of high school. At 135 pounds, I looked and felt out of place. I remember watching a senior...