The Fitness Fluffer

The Fitness Fluffer

The calendar doesn’t lie. I’ve been in the fitness industry for 25 years. In that time I’ve worn many different hats. • Front desk attendant and, "Please remove your weights from the Hammer Strength machine” guy. • Fitness assessor. • Lousy personal trainer, i.e., "Here’s how you use a Hammer Strength machine" guy. • Weight training tech support, i.e., "Explain how to use a Hammer Strength...

Eat This: Power Pancakes

Eat This: Power Pancakes

I'm not a great cook. I will never be on Iron Chef, unless it's to watch from the stands or better yet, be a celebrity judge. But that would require me being a celebrity, which invokes visions of weird guys with cameras hiding in bushes trying to snap pics of me taking out the garbage in the morning in my jammies... ...and me going all Sean Penn on them and being charged with assault.... ...and...

Day 5: Hamstrings, Lower Back, Calves

Day 5: Hamstrings, Lower Back, Calves

Okay knuckleheads, here's day 5, the final day of my current training split. I've always had good quad development. Virtually anything I threw at them -- leg presses, leg extensions, split squats, and of course, squats -- would make them grow. I also enjoyed training quads and had mild disdain for hamstring work, which didn't help matters. As a result, I'm quad dominant. So much so that the...

Day 4: Chest, Shoulders, Triceps — Pump

Day 4: Chest, Shoulders, Triceps — Pump

Here's day four of the big, fat workout -- chest, shoulders, and triceps. Those of you glued to this blog (ha!) might find this entry peculiar. Chest, shoulders, and triceps, again? Didn't we see this movie already? Here's the deal. In strength programs, I tend to keep things simple. Vertical and/or horizontal pushing and pulling days, squat and deadlift-based days (or something similar,...

10 Must-Do’s For Mass

10 Must-Do’s For Mass

What kind of body would you have if you pulled out all the stops? Imagine you did every “little thing” -- every rule, habit, and pro-tip you’ve heard -- that was supposedly good for you. And you repeated that day after day, week after week. What would happen? Would you have 10 more pounds of muscle? Maybe 20 pounds less fat? Perhaps 50% stronger in the big 3 with the mobility of a gymnast? Or...

Day 3: Back and Biceps

Day 3: Back and Biceps

Welcome back kids. All right, I won't bog you down with a bunch of unnecessary exposition -- here's the third day of my big, fat workout. I'll include notes on the exercises as well as technique cues, where applicable. Someone emailed me -- I do give out free advice ya know; see the Contact page -- asking how often I practice Krav Maga. The answer is anywhere from 4-5 times a week, although I'll...