Real Strength

I'm a nerd, a strength and conditioning coach, and a powerlifter. If you ever have questions or just want to chat, I'm imminently accessible. I also have a beard.

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Steroids, dosage, and the placebo effect

Steroids, dosage, and the placebo effect. You're probably about 5% stronger right now than you realize. Click to find out why

Steroids.  Just start talking about ‘roids and most people get antsy.  They have an air of danger and mystique around them.  However, unless you’re taking a huge dose, they aren’t as much of a game changer as you may have been led to believe.

The main issue with steroids is that people expect to get a lot stronger in a hurry. When someone goes “on,” they have been fully convinced that the drugs…

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High frequency training for a bigger total - research on highly trained Norwegian powerlifters

High frequency training for a bigger total – research on highly trained Norwegian powerlifters

Hey guys.  Today we have a guest post from my friend Martijn Koeveots.  He’s one the top powerlifters in his weight class in the Netherlands, and though some of his connections in the European powerlifting world, he got his hands on a really awesome study that hasn’t gotten much press yet, but which has obvious applications for most peoples’ training.

How would you like to double the…

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Science, bro-science, and real-world application

Of late, bashing “bro-science” has come into vogue, and I understand why.  The fitness industry has…

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Genetics - How much do they limit you, and what can you do about it?

I’ll warn you from the outset – this post is going to be a cold dose of reality.  There’s a ray of…

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Study Write-up: Sprints are anabolic*, even when fasted! ...but with big gender differences

Guys, I’m STOKED about this study I have for you all today.  It’s by far the most interesting…

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How to cut through the BS in the fitness industry

I’ve got a treat for you guys today.  My friend Katherine Whitfield recently wrote an ebook about…

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Hamstrings - The most overrated muscle group for the squat? Obvious truth or heresy?

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How I structure my training; programming for advanced vs. beginning/intermediate lifters

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First training post of the new year

I’ve been a little crunched for time between setting up my Fitocracy group training plan and family stuff.  It’s been a lot of fun, but training has consequently taken a back seat.  I’ve got the important work in, but not a lot extra.

1-2

Squat 480 6×2

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Fixing the good-morning squat. Share this around with your friends who have this common and easily fix-able problem!

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7 Tips for Keeping New Years Resolutions

7 Tips for Keeping New Years Resolutions - or any goals you have for yourself. Comment and share any other tips you use too!

According to statistics I just made up, approximately a poop-ton of people will make New Year’s resolutions this year, and the percentage of them that will fail basically rounds up to 100%.

So, now that we have that background information out of the way,…

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Training Catch up

Muscle snatch

95×10

105×10

115×10

  OHP 165 4×4

SS

Rear lateral raises 15s 4×20

  12-29

Squat 480 6×5

  12-30

Closegrip 385 5×1, 1×4 (PR)

Bench 315×17 PR

  Pullovers 70 2×10

Split squats 2×20 per leg (focusing on the stretch)

Curls 40s 2×15

Extended ROM…

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Acute vs. Chronic effects - understanding what you read

Here’s a very common problem people have when reading training articles or scientific studies – they don’t take the time to differentiate between acute and chronic effects and ask to themselves which is actually important in a particular context.

Now,…

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Volume squats 12-24, and a deadlift PR 12-26

12-24

Squat (high bar) 480 6×4

SS

Closegrip Bench 355 6×2

OHP 190 4×2

12-26

Squat (high bar) 480 6×2

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More details for my group training opportunity, and Training 12-23 - volume squats and a lot of pressing

High bar squat – 480 6×2

SS closegrip bench 315 6×3

OHP – 170 5×3

some rows

  Odd session.  My first set at 480 was pretty rough.  However, they got easier as I went, and by the last set I hit the second rep with a 10 second pause at the bottom pretty…

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Training 12-19 and 12-20: Sumo pull PR and volume squat day

12-19

Sumo pull up to 635×5

dropped back to 315×10 with pauses off the ground and at the knees, doubled mini around my knees

Bench 285 5×5

  12-20

squat 480 6×3 high bar

OHP 190 3×2

SS

side/rear delt raises 3×20 with 15s

  I was discussing this video with…

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How to "make it" in the online fitness world

Almost weekly I get asked one of two questions.  Either 1) how do I get myself in the position…

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