Five Boner Friday – Big Bag of Random Edition

1. The other day I showed up at the gym for what was supposed to be a heavy squat workout, but.. ...after just a few warm up sets it was abundantly clear my lower back still wasn't recovered from the previous leg workout. So I switched to machines and single-leg work for higher reps. Success. That’s how you “listen to your body.” Calling audibles in terms of exercise to get a training effect...

Things that do NOT have to happen: My Injury Made Me Fat

You suffer an injury that forces time off from the gym for a few weeks or even months. As a result, the diet "falls apart" and you gain a significant amount of fat. This is frustrating because it's almost entirely preventable. Because the injury and subsequent loss of exercise didn't cause the diet to lose momentum -- it's the loss in engagement and rhythm. So something goes pop and you're...

Five Boner Friday – Snowy Saturday in October (aka WTF) edition

1. Here's the supplement I want to design... It's a one-a-day pill (hell, suppository for all I care) that forces people to sleep 7-9 hours a night, seven days a week. It's not a new ask. Fitness types have been harping about sleep for decades. But 20 years ago clients would offer apologies or make excuses for poor sleep habits. Today operating "like a boss" on five hours or less is like a...

Program Design: Just Play the Music

There are plenty of "rules" in program design that have stood the test of time. Mainly because they work (or seem to) but also they just make logical sense. A simple example of a "rule" in program design would be not directly training the same muscle two days in the row; another would be not training more than 2-3 days in a row without taking a day off, or keeping workouts to around an hour or...

Five Boner Friday – Monday Will Have to Do Edition

1. A tale of two perspectives. “I used to love fast food. I ate it every day. Not anymore. Now just the smell of it makes me ill.” Versus... “I used to love fast food. Not anymore, but I still enjoy a good burger every now and then.” One is definitely more hardcore. But which shows a healthier relationship with food? In my experience, those who boast about their hardcore approach to food often...