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Christian Marchegiani

Q&A: High Intensity Training for Strength vs Size vs Power

Question: I’m interested in trying your high intensity training program and have a few questions. What repetition range should I use if I want to focus on strength without getting too much bigger? What are the best exercises to improve punching power? Shouldn’t I perform my reps explosively to increase power? Answer: How much muscle mass you gain relative to […]

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Timed Static Contraction Training by Drew Baye

Timed Static Contraction Training eBook

Over the past few years I’ve found myself recommending bodyweight and timed static contraction (TSC) training more frequently for people who need a safe, effective, and efficient method of high intensity training without conventional equipment for when it is not available such as during travel, or not practical such as for people who prefer to train […]

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Slow repetitions haven't prevented Josh Trentine from building muscle.

Is SuperSlow Inferior To Traditional Repetition Speeds?

A recent study published in the Journal of Strength and Conditioning Research (1) claims SuperSlow is less effective for muscular hypertrophy than traditional reps.  Thirty four women were divided into four groups, a SuperSlow (SS) group, a traditional strength (TS) group, a traditional endurance (TE) group, and a non-exercising control (C) group. Each group performed […]

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The 80-20 Rule

Getting Results From Your Workouts: What Matters Most, And What Doesn’t

In exercise, like many other things, there are a few basics that really matter and a whole lot of things that matter very little or not at all. This is best described by the Pareto principle, also known as the 80-20 rule, which states that for most things about eighty percent of our results are due to only […]

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Project Kratos updated progression system

Updated Bodyweight Training Progression System

After further experimentation and refinement I’ve updated the progression system for the Project Kratos bodyweight high intensity training program to include more intermediate stages. If you are using the Project Kratos program I recommend switching to this updated progression system. Obviously both the range/lever and timing progression can be subdivided further, into intermediate levels or half-steps. This […]

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Drew Baye speaking at The 21 Convention in Tampa in 2014

The Psychology of Exercise

When I was invited to speak at The 21 Convention in Tampa last year I planned to talk about principles of exercise performance but since it would have overlapped a lot with both Bill De Simone and Dr. Ellington Darden’s presentations I decided at the last minute to talk about proper mindset for high intensity training instead. In […]

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Luke Baye performing a TSC belt squat

Q&A: Will High Intensity Strength Training Impair Growth In Children?

Question: Thanks for your article on teaching children to exercise. Your arguments about telling if a child is ready to perform HIT exercise seem mainly based on the ability of a child to be serious and mature enough to get involved in training. I have always learned children should not perform weight training as long as they […]

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Steve Maxwell demonstrates a timed static contraction belt squat

Q&A: Bodyweight,Timed Static Contractions, and Grip

Over the past few weeks I’ve been getting a lot of questions on bodyweight training and timed static contractions so in this Q&A I will cover a few of the most common. Question: Why are you only doing bodyweight workouts now? Do you really think they’re as effective as training with barbells or machines? Answer: My workouts […]

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Luke Baye doing dumbbell presses at 2 years old.

Teaching Children To Exercise

As parents we are responsible for teaching our children the value of health and fitness and how to achieve and maintain a high level of both throughout their lives. We teach them to eat the appropriate types and amount of food to provide their bodies with the energy and nutrients they need to feel and perform well and […]

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Mike Mentzer pushing Markus Reinhardt to train to momentary muscular failure on the incline press

Poor Form Causes Injuries, Not Training To Failure

Contrary to the claims of a lot of trainers and coaches who really should know better, performing an exercise to the point of momentary muscular failure – the point at which you are unable to continue the exercise with proper form – does not increase your chances of being injured. If you are injured during an exercise it is […]

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