You are probably confused about proper protein intake as it relates to muscle building. There is a lot of nonsense floating around on lifting forums. You’ve all heard it, things like “high protein causes kidney damage”,… Read more
Having trouble with your grip strength?
This workout is designed to rapidly improve your grip strength by targeting your forearms and grip two times a week. Make sure to rest at least 2 days in between each workout.
You will be focusing on pinches,… Read more
For many of you proper squat form can seem like a puzzle.
You’ve read all the articles, watched all the videos, but your squats sill look ugly and don’t feel right.
This article will point out 2 common squat mistakes and tell how to… Read more
The following warm up protocol will help you prepare properly for your first working set on squats, bench press, deadlifts and other similar heavy compound exercises.
Keep in mind that some of these steps are optional. Some individuals dislike… Read more
This is a staggered 10 week deadlift program for intermediate lifters. It can be repeated as many times as needed.
Lifters will alternate between heavy and moderate deadlift days for 8 weeks. Week 9 is a deload week, followed by week 10 which … Read more
When you are focused on muscle building, you may be worried about increasing the weight every few weeks. You may also be focused on eating a muscle building diet, and you may be overlooking an important aspect of your training. An important part… Read more
Matt “Kroc” Kroczaleski alternates between heavy, explosive weeks and higher volume squat weeks.
Here is his 12 week squat cycle. Percentages are based on his current one rep max.
- Week 1: 5 x 75%, 5 x 80%, 5 x 85%
- Week 2: 10 sets