Sleep, Muscle Gain, and Fat Loss

I’ve always liked personal training. I enjoy talking about and teaching exercise and instructing workouts. I love watching people become stronger, healthier, and happier. I hate waking up early, though, and think most people who wanted to work out before six in the morning were out of their minds, especially when most of them sacrificed sleep […]

Continue reading


The Ultimate Bodyweight Physique Transformation Program

Project Kratos Phase Three: Bodyweight High Intensity Training Strength, Conditioning, and Physique Program

I am looking for a select group of highly motivated and dedicated people to implement a bodyweight high intensity training program combining the updated Kratos bodyweight training and timed static contraction training into a comprehensive strength, conditioning, and physique transformation program. Do not sign up for this program unless you want to make a dramatic change in your body and are […]

Continue reading


The Project Kratos Body Transformation Program

About five years ago I started a project to develop a comprehensive bodyweight high intensity training system as a more effective, more efficient, and safer alternative to the popular but severely flawed mainstream bodyweight programs: Project Kratos. The first phase was my own experimentation and refinement, which ran parallel to work on designing the UXS […]

Continue reading


Q&A: What Are The Most Important Pieces of Exercise Equipment?

High Intensity Training Workout Charts

Question: What are the most important pieces of exercise equipment someone should have in their gym? Answer: A clipboard and pencil; every other piece of equipment is interchangeable with something else or expendable. There is no single piece of exercise equipment that is more important or more effective than any other in the long run for getting […]

Continue reading


High Load/Low Reps Versus Low Load/High Reps For Hypertrophy

high load/low reps vs low load/high reps

A new study published in the Journal of Physiology shows that neither load nor brief post-workout increases in anabolic hormones determines muscular strength or size gains as long as exercises are performed to momentary muscular failure. While some individuals may respond a little better to higher reps or higher loads, on average a broad range of reps and […]

Continue reading


Q&A: Is One Set Enough For Maximal Muscle Fiber Recruitment?

Question: I completely agree with the one set to failure protocol, however, something plays on my mind. I’ve always read and been lead to believe that a certain amount of muscle fibres contract maximally to lift a weight – as apposed to fewer muscle fibres all contracting sub maximally. Therefore when I’ve finished my one all out […]

Continue reading