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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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Where is the research on cell expansion protocol?

Q&A: Loaded Stretching For Strength And Hypertrophy

Question: Can I gain strength and size faster by performing loaded stretches between exercises? Answer: Research on the effect of static stretching (without weight) between sets on muscular strength and hypertrophy shows mixed results. A study by Wayne Westcott that compared the results of seventy two novice trainees doing high intensity training with and without a twenty second static stretch for […]

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Ken Leistner demonstrates his unusually high ratio of muscular strength to size, squatting 415 pounds for 23 reps at a body weight around 165 pounds

The Myth of Training for Sarcoplasmic Versus Myofibrillar Hypertrophy

Contrary to the claims of many bodybuilders, trainers, and coaches, you can not selectively train for sarcoplasmic versus myofibrillar hypertrophy by working in different repetition ranges. While training with lower or higher repetition ranges can result in differences in improvements in strength relative to local muscular endurance, you can’t separate strength from hypertrophy. After the first couple months of […]

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