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One-legged dumbbell heel raises on the UXS bodyweight multi-exercise station

Q&A: Correcting Bilateral Strength Imbalances

Question: You’ve written a lot about intensity, advanced HIT techniques, training programs etc. but, correct me if I’m wrong, you haven’t written about muscular imbalances? I mean a situation, for example, where left hand is stronger than right hand. Sometime ago I thought that my other hand was stronger than the other, but there was no […]

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Drew Baye instructing bodyweight high intensity training on the UXS

Q&A: 3×3 Workouts Versus Single Set High Intensity Training Workouts

Question: I am confused about 3×3 workouts compared to single set high intensity strength training workouts. First, is one meant to go to failure on each set of the 3×3? Second, if a person can do multiple sets during 3×3 then why is it not recommended during strength training? I know a single set to momentary muscular […]

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Project Kratos Program Handbook: Bodyweight High Intensity Training

Q&A: Breaking Plateaus On The Project: Kratos Bodyweight Program

Question: Hi Drew, I am really enjoying my Project Kratos workouts. They are ass-kickers. I am about two months in after ~five years of BBS-style 2:00 TUL training, and have to say I look a lot less forward to these than even my MedX-powered sessions of the past. That’s rad. I have a question about progression — […]

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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 […]

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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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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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Ellington Darden, Drew Baye, Jim Flanagan

Q&A: High Intensity Training for Seniors

This Q&A is a general response to several specific questions I’ve received through e-mail and comments on other posts regarding high intensity training for seniors. Question: Is high intensity strength training safe for seniors? Answer: Whether high intensity training is safe for any particular individual depends on their current health and physical condition. Certain conditions may […]

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Kasey performing push-ups on the UXS bodyweight exercise station

Q&A: Bodyweight Training and Intentional Antagonistic Co-Contraction

Question: I am using Project Kratos at the moment and you advise to squeeze your muscles at the fully contracted position on pulling movements and hold at the bottom position on pushing movements as a way of making the exercise harder. Sometimes when I do a wall squat after about ninety seconds my legs will get a […]

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Bo Railey trains Vee Ferguson on the SuperSlow Systems overhead press machine

Q&A: Changing Protocols To Keep Clients Interested

Question:  What’s your take on changing protocols to maintain client interest? If switching now and then to a less efficient but valid scheme keeps a trainee enthusiastic and making some progress, I’d think he’s better off than if he quit a “perfect” program, (assuming safety isn’t compromised). Answer:  The exercise protocol you use with a […]

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Lions sleeping - photograph by Michael Krom

Q&A: Sleep Deprivation and Fat Loss

Question: Is lack of sleep making it hard for me to lose fat? Answer: Consistent sleep deprivation is strongly correlated with weight gain and risk of obesity, probably due to a combination of both physical and psychological factors. Not getting enough sleep wreaks havoc with several key hormones involved in appetite and metabolism. It increases […]

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