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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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metronome app and stopwatch

Q&A: Should I Use A Different Repetition Cadence For Different Exercises?

Question: Since the range of motion varies between exercises should I use a different rep cadence for exercises with different ranges of motion to maintain a consistent rep speed? Answer: While the same repetition cadence results in a different average speed for exercises with different ranges of motion this does not negatively affect either effectiveness or […]

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Casey Viator training during the Colorado Experiment

Q&A: Should Free Weights Be Used To Train Stabilizer Muscles?

Question: Should free weights should be used instead of machines for the purpose of training the stabilizer muscles? Answer: While some muscles’ primary function is stabilization while standing and moving, “stabilizer” refers to a role a muscle can play, and not a type of muscle, and is relative to the exercise. During most exercises many […]

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Mike Mentzer curling a 225 pound barbell

Q&A: Massed Versus Distributed Exercise

Question: Assuming the same number of exercises and sets over a period of a week or two is it better to work out longer but less frequently, or shorter but more frequently? Answer: I am frequently asked a lot of variations of this question, usually along the lines of whether I recommend a full body […]

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Q&A: Training To Momentary Muscular Failure

Question: In this Q&A I’m going to address a few common questions about training to momentary muscular failure (MMF); what it is, whether it is necessary, and if it’s more effective to train past it. Answer: What is momentary muscular failure? Your muscles fail when fatigue has momentarily reduced their strength to below the level required to […]

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3x3 High Intensity Training Workout at Home

Q&A: Rest Between Exercises

Question: How long should I rest between exercises? Answer: It depends on your goals and your current level of conditioning. If you’re just starting out I recommend resting just long enough after an exercise to not feel winded when starting the next. Depending on your condition you may not feel winded at all, especially since your […]

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Drew Baye on the MedX Overhead Press

Q&A: Exercise Order And Performance

Question: Three of us started doing high intensity training together twenty five days ago (five workouts). We do the “Big Five” routine inspired by Body by Science and one of your books. Leg Press Pull Down Chest Press Seated Row Shoulder Press In that order. (Thinking legs first to get the best growth response?) We […]

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Q&A: Counting Repetitions Or Timing Sets For Better Form?

Question: If I keep try to keep accurate records, such as doing a certain weight for 4 reps (i.e, 80 seconds), I tend to start getting sloppy in my form just so I can lift that weight longer or use a heavier weight for the same number of reps. I seem to get a “better” […]

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