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Nautilus compound torso machine with pullover and pulldown

Pre-Exhaustion Versus Prioritizing Compound Exercises

Pre-exhaustion is the performance of a simple exercise followed immediately by a compound exercise targeting the same muscle group. The purpose is to pre-fatigue the targeted muscle group with the simple exercise so it is must work harder during the compound exercise, based on the belief that the muscles of the arms and legs are […]

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Microloading with fractional plates


Gains in muscular strength and size from training tend to follow an asymptotic curve. You make rapid progress during your first six months to a year of training, about half as much progress during your second year,  about half of that the third, and so on until your gains level out. The further you are from the limits […]

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Kettlebell swing

Q&A: Combining Kettlebells With High Intensity Training?

Question: I’ve read Project Kratos and it’s well written with photo, progression, workout, etc., everything I need  but I have a question: I want to work on my power and speed with kettlebells. How can I do the two together, kettlebells and high intensity training? Answer: The stronger you are the more force your muscles can produce the faster you […]

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CrossFit Fail

Conversations With CrossFitters

A friend once told me I write  better when I am answering questions from or conversing with readers and that some of my best and most informative writing is in the replies to reader comments and questions. On more popular articles with a large number of comments a lot of this writing is overlooked, which is […]

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The Force-Velocity Curve

Thoughts On The Force-Velocity Curve And Implications For Training

The amount of force your muscles are capable of producing varies with both the type and velocity of contraction because of differences in cross-bridge mechanics and the rate at which they can be formed. This is known as the force-velocity curve. When you lift a weight your muscles contract concentrically, heads on the myosin filaments […]

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Chin-ups and dips on the UXS bodyweight multi-exercise station

Q&A: Working Up To Unassisted Pull-ups and Dips

Question: I can do a lot of bench dips, but I can’t do one on the parallel bars. I would also like to be able to do pull-ups, but can barely do one. I work out at home and do not have a pulldown or dip machine or an assisted pull-up and dip machine, just […]

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Strength Training For Shooting

While skill and tactics are the most important factors in surviving a gun fight, being stronger and better conditioned gives you several advantages which can mean the difference between being a survivor and a statistic. The stronger you are in general, the better and more quickly you will be able to move, the more stable […]

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German bodybuilder and HIT trainer Marcos Majewski

Ten Rules For Maximizing Muscular Strength And Size

If your goal is to maximize your muscular strength and size there are certain rules you must follow. If you compare all of the most effective training programs you will find a lot of differences in details like exercise selection, repetition methods, sets, and reps, but they will all have these ten basic rules in common: 1. Train hard […]

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Doug Holland squatting

High Intensity Training For Powerlifting: An Interview With Doug Holland

Drew: Could you tell the readers about how you came to be involved with both high intensity training and the sport of powerlifting? Doug: Hmmm. Well,basic weight training exercises came first at age ten. My dad showed me the barbell press, the barbell curl, the static chin up, and later when I was strong enough, the dynamic […]

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Q&A: Negative-Emphasized Versus Negative-Only Training

Question: Hey Drew, I started testing this negative emphasized type of training. I found myself using too heavy weights, which ended up being 1-3 positive reps + negative-only reps (I didn’t want to leave the sets too short). I noticed that the negative-only reps were really exhausting and now – after the workout – I have a feeling that I […]

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