The Terrible Toos (too much volume, too much intensity, too much…)

Blanket "cookie cutter" recommendations for mature lifters are useless. A 49 year-old can have a 35+ year training history (good and bad); they can also have avoided exercise completely since high school. The most important areas that require modifying are related to recovery, which includes sleep and stress management , both in and out of gym. Apart from avoiding a handful of highly problematic...

Five Boner Friday – Sunday Morning with Bailey’s and Coffee Edition (…yes, the order matters)

1. To lose fat… Tracking calories works. So does tracking macros. And tracking portions. Wow. It’s almost like simply tracking what you eat (mindfully, accurately, and consistently) is what really matters. Nah. Impossible. Still gotta add magic fat burners and slim tea. - - - 2. Patience Sometimes you maintain an accurate weekly calorie deficit and don’t lose a pound. Sometimes you eat 4000 a...

Holiday eating guilt

Holiday Eating Guilt? A while back the fitness pendulum swung a little too deep into "faux hardcore." People boasted about never taking days off from exercise, never breaking from their diet, even not eating the cake at their OWN wedding. I can see skipping the shitty cake at your Aunt Jessie's third try at happily-ever-after, but your OWN nuptials? Certainly foreshadows a 12-pack of "he always...

Five Boner Friday – Summing up bulking vs. lean gaining.

This week's coaching insights echo a post on the blog from last week: Aunt Betsy's house and Your Failed Bulk. - - - 1. The Best Starting Point for Mass Building? You grow best at your natural bodyfat set point, wherever your body “likes” to be. That's not the bodyfat percentage YOU like the best or what gets the most love on Instagram. You want to create as low-stress an environment as possible...

Aunt Betsy’s House and Your Failed Bulk

“Whenever I drive to my Aunt Betsy's house, I lose control of the car and crash.” The road conditions are bad Your car is a piece of junk You’re a terrible driver Aunt Betsy is a witch and is trying to kill you. Lose her number. She's bad news.   “Whenever I bulk, I just get fat. And then I spend all this time dieting off the fat only to look the same as when I started, or worse." 1. You're...