How To Add 20lbs To Your Bench Press

Uncategorized Aug 26, 2019


Bench Press Is King

For many of us, the bench press was the first exercise that we did when we started lifting weights. The bench press has become the king of upper body exercises. Monday is National Bench day.. Because we all want to start the week off with something we enjoy doing!

This article will go over ways to break through your bench press plateau. 


Improve Your Technique

Believe it or not, the bench press is a very technical movement. There is much more to the bench press than just lower the barbell to your chest and push it up.. 

If you have ever been to a powerlifting competition, you will notice the setups are very elaborate. They can take upwards of 30-60 seconds to generate tension and get in the right position before unracking the barbell.

The two biggest technique flaws that we tend to see is the lack of shoulder blade retraction and depression (pinning your shoulder blades back and down into the bench) as...

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Equipment Usage When Lifting Weights

Uncategorized Aug 20, 2019

Recreational lifters often use external support/equipment for multiple purposes. Some use it for injuries, some use it for performance benefits, and others use it because they were taught they need to wear them at all times.

This article will go over how and when to use the equipment to maximize your health and performance.


When you walk into a gym, you can get a pretty good idea of who is dealing with an injury/pain based on the equipment they are wearing.

Are you wearing knee sleeves with light activity? Hmm..

Are you wearing wrist wraps for every upper body exercise? Hmm..

Are you wearing a belt with squats and deadlifts under 85%? Hmm..

The same goes for ankle braces, elbow support, etc. 

Let's set this straight... We should NOT be relying on this equipment to exercise!! Our body is meant to be strong and stable without the use of external support! PERIOD.

With all that being said, wearing external support can provide healthy...

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How Many Sets and Reps Should I Do?

Uncategorized Aug 13, 2019


Something that drives me NUTS is seeing everyone prescribe 3 sets of 10 reps for EVERY exercise. It is NOT a magic number and does not help you achieve your fitness or physique goals better than other sets and reps. Let's cover how many sets and reps WILL help you achieve your goals.


Here are some simple guidelines to follow based off your goals.

Goal: Muscle Growth


Frequency: At least 2x per week per body part

Training a movement pattern at least twice a week has been shown to be better than once per week.

This more than likely has to do with being unable to achieve the targeted amount of sets needed for muscle growth is easier to be done in multiple sessions than it would be in just one session. If you had to do 16 sets of chest in one session, your last few sets would be pretty rough.. You wouldn't be able to give your best effort and lift the same amount of weight as if you had 2 sessions consisting of 8 sets each.

Sets:  ...

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Top 5 Exercises For Police Officers

Uncategorized Aug 05, 2019


Police Officers and First Responders have duties that the rest of the population does not have. We have to be ready at any moment to run, jump, carry, climb, lift, etc. The job requires us to be quick on your feet and be ready for ANYTHING. When emergencies happen, we have no choice but to be ready. 


Now the question is.... Do you feel prepared?


What we have found is that in the time of emergency, we don't have time to think about HOW we will pick up objects up. We don't have time to think about HOW we will get the task done OR if we will be able to complete the task safely. We just REACT.


We are no good to the situation if we are not fit and capable to do our job. 

When the time comes, we need to be READY to do the job EFFECTIVELY. 


What if I told you, that it is possible to train in the gym to be prepared for...

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