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# StrengthMinded

Where Strength Meets I.Q.

## Sitemaps

- [XML Sitemap](https://www.strengthminded.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [What is the Best Budget Barbell for Home Workouts?](https://www.strengthminded.com/what-is-the-best-budget-barbell/) - If you are looking for the best budget barbell you can easily find, a great quality choice is the Body Solid 7 Ft Olympic barbell. Learn more about budget bars.
- [Discrete Skills, Closed Skills, Continuous, and More In Motor Learning](https://www.strengthminded.com/discrete-skills-closed-skills-continuous-and-more-in-motor-learning/) - In motor learning theory, the everyday and specialized movements we perform are called motor skills. Motor skills can be conceptualized in various ways. You can think of them as individual tasks, such as typing on your computer or performing a barbell squat, or you can think of them in terms of the proficiency you bring,
- [If you Don't Train to Failure, You'll Never Need a Spotter](https://www.strengthminded.com/if-you-dont-train-to-failure-youll-never-need-a-spotter/) - If you don't train the failure, then you have no need for a spotter. Oh my, so very, very, wrong. And yet it is a commonly stated idea. If you never need a spotter, then it is fair to say you never truly train for strength. Strength training involves lifting very heavy weights and sometimes
- [What Can the Wolverine Tell Us About Strength Training? The BS Vaccine](https://www.strengthminded.com/what-can-the-wolverine-tell-us-about-strength-training/) - This section deals with that fitness industry bane: anecdotal evidence. A great example is the craze over Hugh Jackman's physical preparation for the Wolverine.
- [Anecdotal Evidence and Lack of Representativeness - BS Vaccine For Fitness](https://www.strengthminded.com/anecdotal-evidence-and-lack-of-representativeness/) - People use anecdotal evidence as a primary source of data all the time. Some tend to use it more often than they use more valid data. Some rely solely upon it.
- [Gym Intimidation and the Ideal Female Body](https://www.strengthminded.com/gym-intimidation-and-the-ideal-female-body/) - One of the chief reasons people don't go to the gym is because they don't think they look good enough! Gym intimidation goes much deeper than you think!
- [Why Use Citrulline Malate as a Pre-Workout Ingredient?](https://www.strengthminded.com/why-use-citrulline-malate-as-a-pre-workout-ingredient/) - Citrulline malate has become a staple in pre-workout supplement formulations. Does it work? If so, what does it do? Why is it used for bodybuilding and strength?
- [Overview of Muscle Fatigue Versus DOMS Versus Strain](https://www.strengthminded.com/overview-of-muscle-fatigue-versus-doms-versus-strain/) - Originally published March 3 2015 A trainer named Tamara Grand has a blog called fitnitchick and today I commented on her nice overview of muscle fatigue versus muscle soreness (DOMs) versus muscle strain. A lot of people new to strength training or muscle building might have a hard time knowing what kind of muscle discomfort is "good"
- [Frequency is Not the Key to Success in Muscle Gaining?](https://www.strengthminded.com/frequency-is-not-the-key-to-success-in-muscle-gaining/) - On Quora recently, a fellow asked that most typical question "what is the best way for me to gain muscle without becoming a gym rat." What this fellow wanted to know was, what was the minimum he'd need to do. He didn't want to be married to the gym. You can't really give a one size
- [Biofeedback for Strength Training? Misapplied and Misunderstood](https://www.strengthminded.com/biofeedback-for-strength-training-misapplied-and-misunderstood/) - Biofeedback has become misappropriated term in strength training. Those teaching toe touching biofeedback to choose exercises are selling voodoo science.
- [Does a Cool-Down Period Help You Recover from Training?](https://www.strengthminded.com/does-a-cool-down-period-help-you-recover-from-training/) - We certainly hear a lot about the importance of an exercise warmup. But could it be that a cool-down period is also important? Does a cool-down help you recover from training? Answer: It probably does, though of course, it depends on the level and type of training. A proper cool-down could be very valuable if
- [Bullshit and Facts - BS Vaccine for Fitness & Nutrition](https://www.strengthminded.com/bullshit-and-facts-bs-vaccine-for-fitness-nutrition/) - Previous: The Conversion of a Skeptic | Table Of Contents While perusing André Spicer’s book, Business Bullshit, I was surprised to find that a central misunderstanding about bullshit had found its way into the second chapter. The author was discussing examples of vague and abstract mission statements which seem to contain no facts, when he
- [The Conversion of a Skeptic - BS Vaccine for Fitness](https://www.strengthminded.com/the-conversion-of-a-skeptic/) - Previous: The Online Bullshit Industry | Table of Contents According to Loren Collins, author of Bullspotting: Finding Facts in the Age of Misinformation, the one thing that skeptics and conspiracy theorists have in common is a conversion experience. This is the event or period in their lives that turned them into a 'convert.' The time
- [The Online Bullshit Industry - The BS Vaccine for Fitness](https://www.strengthminded.com/the-online-bullshit-industry-the-bs-vaccine-for-fitness/) - Previous: Introduction | Table of Contents In order to immunize yourself against bullshit, keep in mind this one simple rule. Many websites are based on an "industry of bullshit." Website owners, from big companies to individual bloggers, often hope to make money from their websites. This is not bad. A person should be able to
- [Preface - The BS Vaccine For Fitness & Nutrition](https://www.strengthminded.com/preface-the-bs-vaccine-for-fitness-nutrition/) - Go to Table of Contents What are you looking at? It's an online book. Basically, what that means is that I've published my book here on my site, StrengthMinded, as a series of blog posts to be read in a certain order, just as you would a book. So, each post is a new
- [In Deadlifts Should You Drag the Bar Against Your Legs?](https://www.strengthminded.com/in-deadlifts-should-you-drag-the-bar-against-your-legs/) - Some say that you should drag the bar against your shins and over your knees when deadlifting. Is this true? What is the proper bar path for a great deadlift?
- [High Reps Work Better for Steroid Users?](https://www.strengthminded.com/high-reps-work-better-for-steroid-users/) - Is it true that steroid users should use high reps for bodybuilding while natural non-steroid users should use heavy weight? In preparation for this article, I decided to peruse a few books on 'how to gain muscle scientifically.' Since I figure anything worth doing is worth overdoing, I ended up down the rabbit hole of
- [Bench Press: Elbows In Or Out?](https://www.strengthminded.com/bench-press-elbows-in-or-out/) - In this article, I want to talk about flaring your elbows out on bench press versus tucking them to your sides. I recently got a bench press question from a commenter on my (old) forum. You know it's funny, I used to get more bench press questions than anything and after a while, I started getting
- [Two BIG Mistakes on Deadlifts and Squats to Fix Now](https://www.strengthminded.com/two-big-mistakes-on-deadlifts-and-squats-to-fix-now/) - You know, there are really a great many articles about technique tweaks for this or that strength training lift. Sometimes they are general, like the article that came up when I searched, 25 Exercise Safer Lifts. Many times, they are very specific. Most, for instance, concentrate on the bench press. Usually, they promise that you
- [How to Do Deadlifts: Hips Too High, Too Low, or Just Right](https://www.strengthminded.com/how-to-do-deadlifts-hips-too-high-too-low-or-just-right/) - What is this thing with hip position in deadlifting? Why is it so hard for people to figure out where their hips should be without a qualified coach laying on hands and forcing them into the best position? Prodigious effort has been made by so many to demystify this very simple concept. Notably by Mark Rippetoe
- [Where Should You Feel Deadlifts?](https://www.strengthminded.com/where-should-you-feel-deadlifts/) - One of the most common questions about deadlifts is what muscle group you should predominantly feel working during the deadlift. Many people tend to feel the deadlift mostly in their lower back, for instance. Is this normal? Or, should you expect to feel the lift working a different muscle? Also related to this is where you
- [Deadlifts for Muscle Mass: Myths That Sell](https://www.strengthminded.com/deadlifts-for-muscle-mass-myths-that-sell/) - Somebody once implied that I try to sell pure strength training to everybody. The idea being, I suppose, that I want to convince everybody to engage in maximum strength training and think it is "bad" if they don't, or, by extension, fail to follow my advice. Well, those who have read my articles extensively, of
- [Why Only One Set of Deadlifts?](https://www.strengthminded.com/why-only-one-set-of-deadlifts/) - The subject of this article is the amount of deadlifts you can do, or, as some would have it, that you should be allowed to do during one workout. Specifically, it is often stated that you should only ever do 1x5 deadflits, that is, one set of five reps. Here, I'll be discussing why only
- [Progressive Overload and Its Application to Strength Training](https://www.strengthminded.com/progressive-overload-and-its-application-to-strength-training/) - Progressive overload is a term used a lot in strength training and bodybuilding. It is a concept that is widely misconstrued and misused in the fitness industry.
- [Muscle Roles: Synergist, Agonist, Antagonist, Stabilizer & Fixator](https://www.strengthminded.com/muscle-roles-synergist-agonist-antagonist-stabilizer-fixator/) - Perhaps the biggest misunderstanding about how skeletal muscles function to produce the body's movements concerns their particular role. Most people think that a muscle performs ONE particular and very defined role and that they always perform this role. This is not how it works. Muscles must work together to produce different bodily movements and a
- [What is Fitness-Fatigue Model?](https://www.strengthminded.com/what-is-fitness-fatigue-theory/) - This article is an attempt to clear up some of the misconceptions on the internet regarding the Bannister's Fitness-Fatigue Model, the so-called "Dual Factor Theory". Although it is simply a model it has been used to design one size fits all programs due to a misconception that it attempts to explain training responses for a
- [What if the Fitness Industry Was Truly Scientific?](https://www.strengthminded.com/what-if-the-fitness-industry-was-truly-scientific/) - I'm sitting here after typing out the title, wondering if I should hit the backspace key until it disappears. I've just bit off quite a piece of jerky. After all, you could write an article about "what if scientists were truly scientific." Even at the best of times, scientists don't completely live up to their
- [Sticking Points Versus Weak Links in Strength Training](https://www.strengthminded.com/sticking-points-in-strength-training-exercises-vs-weak-links/) - Sticking points in strength training are often called 'weak links.' We are told that to fix the sticking point, we must fix our weak link. This is incorrect.
- [Are Muscle Rubs Useful For Pre-Workout?](https://www.strengthminded.com/are-muscle-rubs-useful-for-pre-workout/) - A common question is whether muscle rubs can be used before we work out. Is this useful to calm a troublesome joint or to warm up the muscles before exercise?
- [Are Cleansing and Detox Diets Just Fancy Anorexia?](https://www.strengthminded.com/are-cleansing-and-detox-diets-just-fancy-anorexia/) - This reductionist quote about cleanse and detox diets has thousands of likes/shares. It asserts, "Cleansing and detox diets are just fancy anorexia."
- [Sequential and Simultaneous Movements in Strength Training and Weightlifting](https://www.strengthminded.com/sequential-and-simultaneous-movements-in-strength-training-and-weightlifting/) - Every once in a while you will hear someone calling the squat a simultaneous lift. You'll even hear people calling the deadlift a sequential lift. What does this mean, and is it correct? Sequential and Simultaneous Movements in Biomechanics Well, these terms come from the description and measurement of the coordination of human movement, a branch of biomechanics
- [Unilateral Lat Pulldowns to Isolate the Lats](https://www.strengthminded.com/unilateral-lat-pulldowns-to-isolate-the-lats/) - The hardest part of training the lats for size is learning to feel them contracting. We are not used to, in our everyday lives, feeling this muscle being isolated or working on its own. And, since the biceps are involved in the lat pulldown, they can be used to do much of the work to
- [Open vs. Close Chain Exercise: The Kinetic Chain in Biomechanics](https://www.strengthminded.com/the-kinetic-chain-in-biomechanics-open-vs-closed/) - An important concept in the study of human movement and biomechanics, the concept of the kinetic chain was purportedly introduced in 1955 by Arthur Steindler in his important book Kinesiology of the HUMAN BODY UNDER NORMAL AND PATHOLOGYICAL CONDITIONS. The kinetic chain concept applies to how the body's segments are interconnected, how they work together,
- [What Is Active and Passive Insufficiency of Muscles?](https://www.strengthminded.com/what-is-active-and-passive-insufficiency-of-muscles/) - While a single-joint muscle can produce motion only at the joint it crosses, a multi-joint muscle can produce motion at more than one joint. This is of advantage in many human movements. However, multi-joint muscles can become inefficient when trying to exert full active or passive motion at two or more joints at the same
- [Tension, Compression, Shear and Torsion](https://www.strengthminded.com/tension-compression-shear-and-torsion/) - Strength coaches and physical therapy types are always talking about the types of stresses our bodies undergo. But they usually sprinkle around words such as stress, strain, load, tension, shear, compression, torsion, etc. more like they are decorating a cake than trying to teach us something. I sometimes wonder why so many like to impress
- [Curing the Buttwink During Squats](https://www.strengthminded.com/curing-the-buttwink-during-squats/) - This information originally appeared as a forum thread on my old site, GUS. In an effort to preserve the most popular (or perhaps important) information, before shutting down the forum, I worked it up into an article. Originally these questions about the infamous "buttwink" during the squat were posted on the Facebook page. What is
- [Law of Repetitive Motion and Strength Training](https://www.strengthminded.com/law-of-repetitive-motion-and-strength-training/) - I first heard about the so-called law of repetitive motion via Eric Cressey as far back as 2009, who claimed that it could teach us the key to preventing injury in strength training. The word 'law' in regards to strength training or bodybuilding always causes my bullshit meter to ping, so I took it upon
- [What Muscles Do Deadlifts Work?](https://www.strengthminded.com/what-muscles-do-deadlifts-work/) - It is certainly possible to name what muscles deadlifts work but before I begin, I should not that the deadlift is actually a total body exercise. In other words, to some extent, every muscle in the body becomes involved. It would be impossible to accurately outline the contribution of every single muscle group during the
- [Ten Big Lies Personal Trainers Tell Their Clients](https://www.strengthminded.com/ten-big-lies-personal-trainers-tell-their-clients/) - Everybody has their own idea about what are the biggest "untruths" that the personal fitness industry tells. Most lists mention spot reduction, a pound of muscle burns 30 calories a day, you can turn fat into muscle, etc. All myths, for sure. And I am sure there are trainers out there who don't mind crossing
- [Can You Pull a Muscle Without Knowing It?](https://www.strengthminded.com/can-you-pull-a-muscle-without-knowing-it/) - You would not believe how common an occurrence this is during strength training or bodybuilding. Basically, what happens is a trainee notices that his biceps or some other muscle is sore to touch and with movement, maybe even a bit red or bruised looking. He or she figures they must have pulled a muscle during
- [Double Progressive System](https://www.strengthminded.com/double-progressive-system/) - What is the Double Progressive System? The Double Progressive System is a resistance training method that attempts to vary the stimulus by changing the number of repetitions and the resistance used. In this system, the volume is raised and then at a certain point the weight is raised. Double Progressive System Training Protocol At first, the
- [Fitness Principles vs. Training Methods and Programs](https://www.strengthminded.com/fitness-principles-vs-training-methods-and-programs/) - When is a program a program and when is it programming methodology? Easy. A program is a program when you are doing it exactly as it has been written or planned. And it is "programming methodology" when somebody spins it into one. Always realize that the underlying principles that drive a fitness training program are
- [5x5 Texas Method eBook? Don't Waste Your Time!](https://www.strengthminded.com/5x5-texas-method-ebook-dont-waste-your-time/) - Originally published on October 25, 2015 Quite a while ago, probably around 2006 or 2007, when "Practical Training" by Rippetoe was all the buzz, many people were wondering how to actually go about using the "Texas Method" 5x5 as mentioned in the book. There was no actual written program, only a loose explanation. Someone asked
- [Hook Grip Deadlift: Is It Better Than Alternated Grip?](https://www.strengthminded.com/hook-grip-deadlift-is-it-better-than-alternated-grip/) - Originally published on October 4, 2010 Researched by Eric Troy and Joe Weir, Written by Eric Troy Examining the Hook Grip Versus the Alternated Grip for Deadlifts One of the most contentious debates in strength training concerns the hook grip deadlift and whether the hook grip is better than the alternated grip. While emotions tend
- [Strength Measurements Versus Assessments](https://www.strengthminded.com/strength-measurements-versus-assessments/) - Quantitative Measurements and Quality Evaluations in Strength Training: The Difference Between Numbers and Performance Muscular strength can be measured in many different ways. In strength training, absent electronic equipment or mechanical strength gauges, strength is often measured via a person's one rep maximum, the most weight the person can lift for one repetition of an exercise.
- [Misleading Claims in Health, Fitness, and Nutrition Advertising](https://www.strengthminded.com/misleading-claims-in-health-fitness-and-nutrition-advertising/) - Originally published on January 9, 2015 Did You Know that Many Advertising Claims are Literally True but Still Misleading? What if I told you that my brand of headache medicine may make your headache go away faster than another leading brand, such as Excedrin? What would you take my claim to mean? If you are
- [Lifting and Carrying: It's Not Just About Arm and Leg Strength](https://www.strengthminded.com/lifting-and-carrying-its-not-just-about-arm-and-leg-strength/) - Originally published on June 26, 2011 Bench press, bench press, bench press. I'm amazed at how many bench press warriors I come across. No, I'm not talking about the guys who just love to bench press and like to see those numbers go up, but they try to keep their training balanced. I'm talking about people
- [The Difference Between Strength Training and Bodybuilding](https://www.strengthminded.com/the-difference-between-strength-training-and-bodybuilding/) - Originally published on June 5, 2014 I used to give away a free PDF book entitled "Strength Training and Bodybuilding: How Different Are They?" This book explained, to my way of thinking and in no uncertain terms, how bodybuilding is a practice that is distinct from strength training. This was not a book that I ever
- [Why Looking for Your Weakness In Strength Training Will Make you Miserable](https://www.strengthminded.com/why-looking-for-your-weakness-in-strength-training-will-make-you-miserable/) - Should You Work on Your Weaknesses Until they Are Strengths? Maybe Not in Strength Training For years now I have been saying something that flies in the face of conventional strength training and even fitness advice. Many say that in order to get stronger, you must identify your weaknesses and fix them. I say the
- [Are Deload Weeks Necessary? Most Trainees Need More Volume and Weight, Not Deloads](https://www.strengthminded.com/most-strength-trainees-need-more-volume-and-weight-not-deloads/) - There seems to be a whole new crop of strength training writers which are getting rabid followers by telling them what they want to hear. What do they want to hear? How they can get strong without hard work. In fact, it seems anything that is about getting strong but NOT about actual training is
- [Do Not Have a Huge List of Absolutely Essential Exercises](https://www.strengthminded.com/do-not-have-a-huge-list-of-absolutely-essential-exercises/) - One big problem that trainees have in designing strength training templates is the Exercise List. These tend to be lists of 35 to 40 exercises that the trainee is attached to for some reason and if he or she is not working hard on all of them then the program is just not right. But
- [Recommended Strength Training and Bodybuilding Products](https://www.strengthminded.com/recommended-strength-training-and-bodybuilding-products/) - Here are my personal recommendations for various products and equipment you might find useful for your strength training and bodybuilding needs. This page is not meant to review large pieces of gym equipment like squat racks or barbells but various accessories and supplements that I personally use and find essential. Preworkout Powder | Carbohydrates |
- [The Eight Most Essential Exercises You Need to To Do (Or Not!)](https://www.strengthminded.com/the-eight-most-essential-exercises-you-need-to-to-do/) - The truth is, I would never pen an article about anything essential or that you "need to know." Most things in articles about things you need to know are things you do not need to know and no exercise is essential. It's funny, I just saw an article pop up from Redbook with a similar
- [Why Strength Training Experience Matters for Trainers and Coaches](https://www.strengthminded.com/why-strength-training-experience-matters-for-trainers-and-coaches/) - One of the most silly ongoing debates (or pseudo-debates) concerns how much experience matters, as opposed to knowledge, for personal trainers, strength coaches, etc. If we want to train others for strength, or, if we want to hire them to help us train for strength, should we be more concerned with their theoretical knowledge or
- [Banned Substances In Vitamin Supplements?](https://www.strengthminded.com/banned-substances-in-vitamin-supplements/) - Should Athletes be Worried About Potentially Banned Substances in Vitamin Supplements? A lot of athletes are becoming frightened that they are going to end up coming up positive in a drug test because they've taken a vitamin supplement or some other perfectly ethical dietary supplement that has been adulterated or contaminated with a steroid drug
- [Why Don't My Workouts Become Any Easier?](https://www.strengthminded.com/why-dont-my-workouts-become-any-easier/) - This is a question I am surprised I've never mentioned since it is asked so frequently. I decided to look around for answers to this question by personal trainers, and I must say I was disgusted at the results. First, I was surprised that trainers thought this question could be answered without any further information
- [My Trainer Makes Fun of Me on Social Media - Should I Find a New Trainer?](https://www.strengthminded.com/my-trainer-makes-fun-of-me-on-social-media/) - It is as simple as this: Clients expect a certain amount of confidentiality and professionalism when they hire a personal trainer. Most will assume that a fitness trainer will not make their personal business a source of water-cooler gossip, and certainly, they will not expect to be made fun of on social media posts. In
- [Overtraining Doesn't Always Produce a Decline in Maximum Strength](https://www.strengthminded.com/overtraining-does-not-always-reduce-strength/) - Originally published in 2009 at GroundUpStrength Overtraining as a term is used differently by different physiologists. I think it is important to understand, however, that ‘overtraining’ and ‘overtraining syndrome’ are not the same thing. Overtraining is what you do..the stimulus. Overtraining syndrome is a list of physiological symptoms resulting from that. In other words, its manifestations.
- [My Personal Trainer Says I Have a Vitamin/Mineral Deficiency](https://www.strengthminded.com/my-personal-trainer-says-i-have-a-vitamin-mineral-deficiency/) - A question came up about the muscles shaking during a workout. Many of us have had our muscles shudder and quiver while lifting very heavy weights or working against a lot of external resistance. But one of the answers to this question about muscle shakiness caught my eye. The person answering said that their personal
- [Was the Trap Bar Originally Designed Just for Training Traps?](https://www.strengthminded.com/was-the-trap-bar-originally-designed-just-for-training-traps/) - I'll tell you something, I love my trap bar. Now, it's really a hex bar. I'll get into that later. Most people still call them trap bars. About a year or so ago, I fell on some icy steps and sustained a very bad floating rib injury and a severe muscle contusion in the lateral
- [Can I Squat Without a Squat Rack?](https://www.strengthminded.com/can-i-squat-without-a-squat-rack/) - If you strength train or build muscle alone, there besides barbells, dumbbells, and weights, there is one piece of equipment that will become your best friend. And, no, it isn't a weight bench. It's a squat rack. Why is this so? Why Use a Squat Rack? Why should you use a squat rack, or "power
- [Homemade York Blob - Grip Strength Training Equipment](https://www.strengthminded.com/homemade-york-blob-grip-strength-training-equipment/) - By Joe Weir What is a York Blob? A York Blob or just blob is a mass of steel or concrete (hence the name blob), typically weighing 10-50 lbs or more. The name York comes from the fact that the original 50-pound blobs were simply one end of a 100 lbs York dumbbell. The rough dimensions of a
- [Reactive Training: Why Training By Feel Doesn't Work](https://www.strengthminded.com/reactive-training-why-training-by-feel-doesnt-work/) - I would love to be able to just do what I do and let others do what they do. Problem is, what others do often requires me to patiently explain to a trainee why a certain thing is not appropriate and why I am not going to "coach" them on some program or other that
- [Is the Deadlift a Push or Pull Exercise?](https://www.strengthminded.com/is-the-deadlift-a-push-or-pull-exercise/) - I see this all the time. The deadlift is a push. No, the deadlift is a pull! Should I just call this site the false dichotomy site since I'm always talking about them? Still, if there is one thing I hate more than people always preaching one of two extremes in strength training it's people
- [Doctors Need More Training in Nutrition and Exercise?](https://www.strengthminded.com/doctors-need-more-training-in-nutrition-and-exercise/) - Trainers are Not Doctors The title of this article, viewed through the lens of the fitness industry, is almost blasphemous. Personal training, as I've said before, is the blue-collar job that imagines it is white collar. Trainers think they are smarter than the average M.D. And, even some actual physicians figure it is easier to
- [Gripper Myths: Torsion Springs, The Dog Leg, and 'Handedness'](https://www.strengthminded.com/gripper-myths-torsion-springs-the-dog-leg-and-handedness/) - Myths and Misconceptions About Heavy Hand Grippers By Joe Weir There are A LOT of myths, rumors, theories, etc. regarding grippers and just about all of them are rooted in the spring itself. Just like the title says, we'll be taking a look at torsion springs, the dog leg and 'handedness' (left handed vs right
- [Strength Training Has Nothing To Do With Instinct](https://www.strengthminded.com/strength-training-has-nothing-to-do-with-instinct/) - Why Training by Instinct Will Never Make Sense I just posted my article about reactive training, sometimes called training by feel. Related to that notion, and perhaps inherent in it, is the idea that you can and should train by instinct. Also related is the idea that you should eat by instinct. What does it mean
- [Guide to Heavy Gripper Training - Build Your Grip Strength](https://www.strengthminded.com/guide-to-heavy-gripper-training-build-your-grip-strength/) - By Joe Weir I'm obsessed with crushing grip strength. Most people don't know there are different types of grip strength. For example, the grip strength you need to hold onto a heavy barbell is supporting grip strength. This is needed anytime you hold something in your hand for a long period of time. There is
- [Guide to Heavy Gripper Training Part 2 - Buying a Gripper](https://www.strengthminded.com/guide-to-heavy-gripper-training-part-2-buying-a-gripper/) - By Joe Weir Part one of the Guide to Heavy Gripper Training focused on the beginnings of gripper training. In that post, I used CoC grippers as my standard gripper (hence the gripper information is based on CoC resistances only) and laid out some suggestions for picking resistances and how to train. The reason I
- [How to Set a COC Gripper or Heavy Other Hand Gripper](https://www.strengthminded.com/how-to-set-a-coc-gripper-or-heavy-other-hand-gripper/) - By Joe Weir Originally published July 19, 2009 As an offshoot to my Guide to Heavy Gripper Training I'm dedicating this one to setting a gripper and everything I can think of that relates to setting. What's a Set and Why Set a Gripper ? A set refers to the position of the handles before the close attempt. A
- [What is Strength Training?](https://www.strengthminded.com/what-is-strength-training/) - What is the definition of strength training? Can we define it precisely? Strength training is actually simpler than you thought. The majority of basic articles on strength training do not bother to define strength training at all. When it is defined, the word "strength" is used in the explanation. The most typical type of definition
- [What is Force Production in Strength Training?](https://www.strengthminded.com/what-is-force-production-in-strength-training/) - Training for maximal strength is essentially training to exert maximum muscular force. So what is force? The easiest way to think of a force is as a simple push or pull. When you push or pull on a barbell or other implement you are exerting a force. The pull of the Earth's gravity on an
- [The Force Velocity Relationship in Strength Training](https://www.strengthminded.com/the-force-velocity-relationship-in-strength-training/) - Before you begin reading about the force-velocity relationship and its role in strength training, you may want to read about force production in strength training as an understanding of force will help you understand what follows. Force-velocity Relationship: A property of skeletal muscle contraction in which the force capability of a given muscle contraction is
- [The Role of Inertia in Strength Training](https://www.strengthminded.com/the-role-of-inertia-in-strength-training/) - Inertia is the property of an object that causes it to resist changes to its state of motion by an application of force. A stationary object will tend to resist being moved, and a moving object will resist change in its speed or direction of movement. Comparing two objects of different masses, the object with the most mass
- [Why Do Some Lifters GRIND on Maximum Lifts When Others Don't?](https://www.strengthminded.com/why-do-some-lifters-grind-on-maximum-lifts-when-others-dont/) - Grinders Versus Non-grinders In Strength Training You ever heard the expression, in lifting circles, "It was a real grinder?" This usually refers to a deadlift and it is when someone tries a very heavy lift, presumably a 1RM or thereabouts, and he really struggles with the load and completes the lift very slowly with a
- [Is Getting Stronger All About How Much Weight You're Lifting?](https://www.strengthminded.com/is-getting-stronger-all-about-how-much-weight-youre-lifting/) - Is strength training and getting stronger really focused on how much weight your lifting? Why, yes! Of course, it is. The popular entertainment site Buzzfeed loves to feature list articles where various 'experts' are asked questions. This probably actually means that the author simply features isolated quotes from their online articles, and pretends they interviewed a
- [Oldtime Strongman Breathing and Ribcage Expansion](https://www.strengthminded.com/oldtime-strongman-breathing-and-ribcage-expansion/) - Originally published on August 12, 2009 I was thinking about proper breathing recently and it struck me that it's a good example of how the nostalgia for old-time strongman stuff is sometimes just that…nostalgia. So much so people are actually selling material from the early 1900s over the internet. The strength game, in the past, has
- [What is Relative Strength?](https://www.strengthminded.com/what-is-relative-strength/) - Relative Strength is muscular strength relative to body weight. Literally, relative strength is a person's strength per kilogram or pound of body weight. Since absolute strength is the total strength, as defined by the total force that can be exerted regardless of body weight, relative strength is found by dividing the absolute strength by body
- [Cut The Relative Strength Bullshit in Fat Loss](https://www.strengthminded.com/cut-the-relative-strength-bullshit-in-fat-loss/) - I have a dream. I dream of a world where strength training experts train people for strength and fat loss experts help people lose weight. In this fantasy world, neither pretends that the other is a primary goal. In other words, my strength experts will not claim that fat loss will make you stronger, and
- [Form Over Weight: Will Perfect Form in Lifting Keep You From Being Injured?](https://www.strengthminded.com/form-over-weight-will-perfect-form-in-lifting-keep-you-from-being-injured/) - Originally published on April 29 ,2015 If You Don't Use Too Much Weight and Have Perfect Lifting Form, You'll Never Get Hurt? I'm currently reading a novel where the main character needs to put on muscle. Well, at least he thinks he needs to put on muscle. The author is confused. The character really needs to
- [Incline vs Flat Bench: Which is Harder?](https://www.strengthminded.com/incline-vs-flat-bench-which-is-harder/) - Although you may come across a lifter, once in a while, who is stronger on incline bench press than flat bench, most of the time the regular flat bench press is stronger. Why is this? Is incline bench really harder than flat? If so, why? This question, which I'm sure most bench press warriors have
- [Olympic Deadlift, Clean Deadlift, or Powerlifting Deadlift?](https://www.strengthminded.com/olympic-deadlift-clean-deadlift-or-powerlifting-deadlift/) - Originally published September 6, 2009 What is the difference between an Olympic deadlift or clean deadlift and powerlifting style deadlift? There is no such distinction. There never was. I am sure that many powerlifters think that they have a style of deadlifting that should be called a "powerlifting style deadlift" but the deadlift is not
- [Does Whey Protein Expire?](https://www.strengthminded.com/does-whey-protein-expire/) - Two very common and similar questions are asked about whey protein. Does whey protein expire and Is expired whey protein still good? Also, the related question is asked, is expired whey protein safe to take? Before I answer the questions, I want to point out something about the third question: You do not take whey
- [Difference Between Aerobic and Anaerobic Exercise](https://www.strengthminded.com/difference-between-aerobic-and-anaerobic-exercise/) - What is Aerobic Exercise? Aerobic Exercise is prolonged moderate intensity exercise that uses up oxygen at a rate at or below the level that the cardio-respiratory system can replenish it. Examples are running, walking, cycling, and swimming. This type of exercise relies primarily on slow-twitch muscle fibers which have high numbers of mitochondria meaning they
- [Is Whey Protein Synthetic Poison?](https://www.strengthminded.com/is-whey-protein-synthetic-poison/) - Hundreds of questions are asked every week about protein powders, especially whey protein, on social media and question and answer sites. The answers given to these questions can be quite ridiculous. They tend to present two extremes. See also: Is Expired Whey Protein Still Good? On one hand, whey protein is like a magic bullet
- [Does Whey Have Lactose? Can I Still Use It If I'm Lactose Intolerant?](https://www.strengthminded.com/does-whey-have-lactose-can-i-still-use-it-if-im-lactose-intolerant/) - Milk is one of the easiest ways for bodybuilders and strength athletes (or athletes in general) to get protein. Other dairy products, such as the popular Greek yogurt, are great for protein as well. Those folks who are very lactose intolerant may lament not having this resource. This leads to a common question: Whey protein
- [Whey Protein Definition, Terminology, and Production](https://www.strengthminded.com/whey-protein-definition-terminology-and-processing/) - There is so much obsession, confusion, and supplement company shenanigans concerning whey protein products, I thought that what everyone needed was a thorough overview of the whey manufacturing process. That is, the whey powder manufacturing process. This article is meant to help you understand exactly what whey is, how it is made, and the definition
- [Hernia From Deadlift?](https://www.strengthminded.com/hernia-from-deadlift/) - Originally published on September 4, 2013 Many People Believe You Can Get a Hernia From Deadlifts, But Is it True? It is commonly believed that hernias are caused by a single bout of heavy lifting. Certainly, many people have felt the first symptoms of a hernia as they lift something heavy, such as on a
- [Rest Between Sets for Strength](https://www.strengthminded.com/rest-between-sets-for-strength/) - Before I begin this post I need to point out that even in pure strength training you will at some point be using all possible rep ranges and many different rest periods between sets depending on your goals at the time. For instance, you may be concerned with increasing muscular endurance at some point, necessitating
- [Early and Reversible Adaptations to Strength Training: Newbie Gains vs Strength That Lasts](https://www.strengthminded.com/early-and-reversible-adaptations-to-strength-training-newbie-gains-vs-strength-that-lasts/) - First published on April 4, 2011 Newbie Gains: Soon Ripe, Soon Rotten Chances are if you are a beginner to strength training you've heard about "newbie gains". Newbie gains are what we call the easy and all but automatic results that beginners to strength training (or bodybuilding) get. When you first start out you get
- [Be Aware of PLR (Private Label Rights) Fitness Articles That May Mislead You](https://www.strengthminded.com/be-aware-of-plr-private-label-rights-fitness-articles-that-may-mislead-you/) - Have you ever noticed that you continually encounter what seems like the same information in slightly different words? And, at other times, you could have sworn the article you're reading came from another website by another author? Well, you may be encountering a PLR article. What Are PLR Articles? PLR stands for "Private Label Rights"
- [Strength vs Power: What is the Difference?](https://www.strengthminded.com/strength-vs-power-what-is-the-difference/) - One of the most popular strength sports is Powerlifting, yet, lifters who compete in this sport are not concerned with power, but total force production. Despite this, we often here strength training being called power training or force development being used interchangeably with power development. What is the difference between strength and power in training
- [Why is the Deadlift a Slow Pull and the Olympic Lifts Fast Pulls?](https://www.strengthminded.com/why-is-the-deadlift-a-slow-pull-and-the-olympic-lifts-fast-pulls/) - Slow Pulls Versus Fast Pulls What makes a "pull" slow or fast. Is it a choice? After all, we can do speed deadlifts. So does that make the deadlift a fast pull? These questions come up because most strength trainees have been trained in the slow lifts but not the fast Olympic lifts. The information
- [Cable Pull-Through (Hip Pull) Exercise](https://www.strengthminded.com/cable-pull-through-hip-pull-exercise/) - The benefits of the cable pull-through, sometimes called 'hip pulls', are many. One of the exercise's main advantages is that it allows one to train the posterior chain, the glutes, hamstrings and hip adductors without the lower back having to support a big external load. This is one of the main advantages the cable pull
- [Average Deadlift Weight: How Numbers Lie In Fitness Advertising and Info](https://www.strengthminded.com/average-deadlift-weight-how-numbers-lie-in-fitness-advertising/) - This is not the first post where I talked about how numbers can easily impress and mislead us. I mentioned numbers and "proofiness" in The Data Dump in Fitness Information (Part of the book, The BS Vaccine For Fitness). Another closely related post is Strength Measurements Versus Assessments Our [western] culture is a bit obsessed
- [Cheat Reps (aka Cheating Method, Cheating System) in Strength Training or Muscle Building](https://www.strengthminded.com/cheat-reps-aka-cheating-method-cheating-system-in-strength-training-or-muscle-building/) - There are two kinds of "cheating" in the strength training and bodybuilding world. On one hand, there is sloppy, desperate, and out of control exercise technique done when it is not necessary. And there are cheat reps which are s controlled and purposeful. The former is obviously bad and dangerous. The latter, however, is more
- [Deadlift Calluses: How to Deal With Them](https://www.strengthminded.com/deadlift-calluses-how-to-deal-with-them/) - If you do any sort of heavy lifting involving holding on to a barbell or any other implement, with enough frequency and volume, calluses will form. You can even get calluses from doing pull-ups. But the most frequent sources of calluses in the hand from lifting is from the deaflift. Deadlift calluses are the subject
- [Is the Deadlift All You Need for Grip Strength?](https://www.strengthminded.com/is-the-deadlift-all-you-need-for-grip-strength/) - There are different types of grip strength. For instance, crushing grip strength is the kind of grip strength you train with grippers. However, the main type of grip of concern to strength trainees and lifters is supporting grip strength. As the deadlift requires strong and enduring supporting grip, many lifters are concerned about being able
- [Proper Deadlift Grip: How to Correctly Grip the Bar for Deadlift](https://www.strengthminded.com/proper-deadlift-grip-how-to-correctly-grip-the-bar-for-deadlift/) - Most articles and explanation get proper grip for deadlift wrong. Dead wrong. Good one right? There are two opposite viewpoints: One says you should "grip the bar with the palm" and the other says you should "grip with your fingers." The first instruction confuses most trainees. How the heck do I grip with my palm?
- [Biceps Tears from Deadlifts?](https://www.strengthminded.com/biceps-tears-from-deadlifts/) - Can I get a biceps tear from deadlifting? Understanding the mechanisms of a muscle strain will help us figure out whether the deadlift is a culprit in biceps pulls. Most often, muscle strains happen when a muscle is actively lengthening against load - the eccentric action. Alternatively, a strain can occur when the amount of
- [You Can't Isolate a Muscle, But Does it Matter?](https://www.strengthminded.com/you-cant-isolate-a-muscle-but-does-it-matter/) - A favorite phrase of well-informed personal trainers, when asked how to isolate a certain muscle, is "you can't isolate a muscle." Technically, it is true. Muscles never truly work in isolation. For instance, even during an exercise like preacher curls, which seems like it completely isolates the biceps, there are other muscles at work. The
- [Single, Double, and Triple Progression in Strength Training](https://www.strengthminded.com/single-double-and-triple-progression-in-strength-training/) - Originally published on September 4, 2009 This article is about basic strength training progression. If you are looking for information on using single rep training you should read about the Single Rep Training Routine for Strength Training. If you are new to lifting weights or you have not done strength training in a focussed and
- [Single Rep Training Routine for Strength Training](https://www.strengthminded.com/single-rep-training-routine-for-strength-training/) - Originally published on January 24, 2009 How to Train with Single Reps for Maximum Strength Training Results Few people understand how to use near maximal strength training, especially training with single reps, to get results. There exists a dichotomy in many trainees' minds between "maxing out" and "training" that results in needless volume gathering and
- [Oldtime Strongmen: Were They Really Stronger Than Modern Strength Athletes?](https://www.strengthminded.com/oldtime-strongmen-were-they-really-stronger-than-modern-strength-athletes/) - Originally published on October 20, 2015 Oldtime strongmen are trending. There are websites and products cashing in on the nostalgia and sense of manliness created by these legendary men of strength. But as with any legend, we have to wonder how much is fiction. Were the oldtime strongmen as strong as they are made out
- [How To Get Dumbbells Up for Bench Press](https://www.strengthminded.com/how-to-get-dumbbells-up-for-bench-press/) - Injuries and tweaks happen during the dumbbell bench press at two common instances: Picking the dumbells off the floor or a low rack during the bench setup. If you get injured just picking up a heavy dumbbell in preparation for a bench press then you need more than a short explanation on proper lifting. You
- [Richard Simmons: Looking Fit vs. Being Fit](https://www.strengthminded.com/looking-fit-vs-being-fit/) - Richard Simmons, who has withdrawn from the public for the last ten years or so is back in the news for all the right reasons. Pauly Shore starred in a short film about Simmons called The Court Jester and there is talk of a feature film biopic starring Shore. The plan is to pay tribute
- [Exercise Has Immediate Benefits: Countering Exercise Myths that Keep Us Unfit](https://www.strengthminded.com/exercise-has-immediate-benefits-countering-exercise-myths-that-keep-us-unfit/) - Inventing the Couch Potato I've longed believed that the proverbial couch potato, the very person that fitness professionals reference so often in their half-baked motivational messages about fitness, was in large part invented by those that very same fitness industry. No, I don't mean they invented the concept out of whole cloth, but that the
- [The Dynamic Barbell Row or Pendlay Row: A Semantic Exercise](https://www.strengthminded.com/the-dynamic-barbell-row-or-pendlay-row-a-semantic-exercise/) - Originally published on August 16, 2012 Consider any simple exercise, and you will find a confounding number of variations. Take barbell rows, for example. Compared to a barbell row, potato salad is rocket surgery. The exercise is just too dirt simple for there to be a need for more than a few variations. Yet there
- [Deloaded Bent Over Row with Barbell](https://www.strengthminded.com/deloaded-bent-over-row-with-barbell/) - Originally published on February 4, 2011 By Ashiem Matthn Deloaded Bent Over Barbell Rows are rows requiring the resistance (or weight) to be deloaded onto the floor after each repetition performed. Therefore, every repetition performed is done so from a dead stop and the bar is picked up off the floor or a raised platform
- [Making Exercise a Habit: How Guilt and Exercise Don't Mix](https://www.strengthminded.com/making-exercise-a-habit-how-guilt-and-exercise-dont-mix/) - Originally published on January 12, 2011 I have a particular problem with the word habit being used in regards to exercise or any health-related activities. Exercise should be a positive and rewarding experience. Not a dull chore you are forced to do. The word habit, even when were are talking about positive habits, always somehow
- [Strength Training for Weight Loss: Is it Really the Key?](https://www.strengthminded.com/strength-training-for-weight-loss-is-it-really-the-key/) - Fat loss is the biggest source of misconceptions concerning strength training. And the number one misconception and false statement made about strength training in regards to fat loss is that strength training is the key to fat loss. Fatloss and strength training bloggers alike get droves of people to their sites by telling them what
- [Is There Really One Right Way to Exercise? The Fitness Industry and Demand Creation](https://www.strengthminded.com/is-there-really-one-right-way-to-exercise-the-fitness-industry-and-demand-creation/) - Originally published on June 22, 2014 By Eric Troy and Tony Ingram Is Personal Training a Real Need? Of the following items, which do you feel you absolutely need: Food, water, clothing, shelter, microwave oven, cell phone, and personal training? A bit of a daft question, perhaps. We know, as humans, that our absolute necessities of
- [Kneeling Squats](https://www.strengthminded.com/kneeling-squats/) - Kneeling squats are a glute activation and strengthening exercise. Their purpose is to teach and strengthen that powerful hip extension you need on squats and deadlifts and everywhere else. They are also widely promoted, similar to 'hip thrusts' to women looking to work their glutes and get a bigger butt. They are not just a
- [Bodyweight vs. Weights: Is Bodyweight Superior?](https://www.strengthminded.com/bodyweight-vs-weights-is-bodyweight-superior/) - Originally published on February 13, 2010 The body weight boom is on. To hear people talk you'd think that calisthenics and body weight exercises, in general, had just been invented last year and were the best thing since the campfire. Gymnastics skills have been joined to the traditional and well-known exercises to create a very
- [How to Start Strength Training: A First Routine](https://www.strengthminded.com/how-to-start-strength-training-a-first-routine/) - This method for beginner strength training is not so much a routine as a method for learning and honing in your strength training lifts so that you can become very good at them at the same time as building up your initial strength very quickly. This is not just a way to start strength training
- [3 Big Front Squat Benefits That are Exaggerated](https://www.strengthminded.com/3-big-front-squat-benefits-that-are-exaggerated/) - Originally published on June 22, 2011 The front squat exercise gets a lot more love than it used to. It's really about time. True, the back squat is still called the King by many but the front squat has come into its own. However, for an exercise that is purported to have so many benefits
- [Are Humans Designed to Run?](https://www.strengthminded.com/are-humans-designed-to-run/) - Whenever you hear a fitness professional talk about what humans were "meant" to do or designed to do, your bullshit meter should be pinging. Online fitness gurus love to vomit forth all sorts of hypotheses about what the human body was designed to do. And, when I say hypotheses, I mean uneducated, ignorant guesses. Those
- [Valsalva Maneuver for Lifting](https://www.strengthminded.com/valsalva-maneuver-for-lifting/) - Originally published on December 13, 2008 What is the Valsalva Maneuver? The valsalva maneuver was named for Antonio Valsalva, an 18th-century physician. Used as a way to evaluate the cardiovascular system, it is often done, both consciously and unconsciously, by those engaged in vigorous movement; especially where those movements encounter resistance, as with strength training.
- [Difference Between a Squat Rack and Power Rack](https://www.strengthminded.com/difference-between-a-squat-rack-and-power-rack/) - If a squat rack is a rack you use for barbell squats, what is a power rack? Is a power rack for more powerful squats? If so, what is a squat cage and what is the difference between that and a power cage? Confused? I sure am. Even people who routinely use these terms are
- [How To Do the Barbell Front Squat](https://www.strengthminded.com/how-to-do-the-barbell-front-squat/) - The barbell front squat is a squat carried out with the barbell positioned in the clean position, the bar resting on the lifters front deltoids. Front squats allow a more upright torso position than barbell back squats and are an excellent alternative or adjunct exercise. This article is meant to be basic technique instruction for
- [Linear Progression Programs in Strength Training](https://www.strengthminded.com/linear-progression-programs-in-strength-training/) - The term that fans of Starting Strength and certain 5x5 programs hang their hat on is linear progression. In this article, I am going to explain the meaning of this term and reveal whether such programs which rely on linear progression make sense. See also: 5x5 Texas Method eBook is a Waste of Your Time Starting
- [Is the Wrist Roller the Best Forearm Exercise?](https://www.strengthminded.com/is-the-wrist-roller-the-best-forearm-exercise/) - I searched Google using the exact title of this article, and you know what I found? I found a lot of articles claiming the wrist roller was the number one best exercise for developing the forearms. I used to agree. I used to swear by the wrist roller. My views have changed somewhat. One curious
- [Healthy Goals? Taking Risks is Part of Success in Strength and Fitness](https://www.strengthminded.com/healthy-goals-taking-risks-is-part-of-success-in-strength-and-fitness/) - Originally published on April 14, 2016, as Risk Aversion and Fear Avoidance in the Fitness Industry I was reading a long and engaging article the other day by a fitness trainer who was reacting to what she saw as hypocrisy in the fitness industry. I very much appreciated the article and I let her know
- [Rest Between Sets for Strength: How to Manipulate Rest Intervals to Get Stronger](https://www.strengthminded.com/rest-between-sets-for-strength-how-to-manipulate-rest-intervals-to-get-stronger/) - Most people know two things about interset rest periods for strength training: you can rest shorter or you can rest longer. If you rest for shorter periods you are training for endurance or hypertrophy and if you rest longer ones you are training for strength. The above is a fairly simplistic way of viewing rest
- [Strength Consolidation Routine](https://www.strengthminded.com/strength-consolidation-routine/) - All strength athletes, at certain times, must consolidate their gains and they will do this instinctively by adding reps to their present limit. As a matter of fact, this is an "old-school" way of training and it is still prevalent. There is not a NEW way that is better by virtue of science or Russian
- [Warm Up Sets for Strength Training: Getting Ready for Big Lifts](https://www.strengthminded.com/warm-up-sets-for-strength-training-getting-ready-for-big-lifts/) - Originally published on April 8, 2010 A great deal has been written about the general warm-up for strength training. General metabolic warm-up, mobility drills, and soft tissue work are all recommended by various sources. Most trainees would do well to pay the general warm-up some attention. However, the specific exercise warm-up is often a source
- [Why Do Most Fitness Plans, Diets, Bodybuilding or Strength Training Programs Seem to Work?](https://www.strengthminded.com/why-do-most-fitness-plans-diets-bodybuilding-or-strength-training-programs-seem-to-work/) - Do you find it odd that there are so many articles about why your fitness plan, diet, bodybuilding or strength training program isn't working while just about any such plan or program is largely reported as successful? In fact, I've never seen a strength training or bodybuilding program developed for a mass audience that didn't
- [Fitness Mindset: Is Bodybuilding, Strength Training, and Fitness All Mental?](https://www.strengthminded.com/fitness-mindset-is-bodybuilding-strength-training-and-fitness-all-mental/) - By Eric Troy I've complained and I've complained about silly quantitative notions concerning the factors that determine success. It's 20% percent training, 80% nutrition and stuff like that. Complete and utter nonsense. Says nothing. Contributes nothing. But when I heard a fellow on YouTube recently assert that muscle building is all about your mind, I
- [Expert Intuition in Strength Training and Coaching: A Dirty Little Secret](https://www.strengthminded.com/expert-intuition-in-strength-training-and-coaching-a-dirty-little-secret/) - Strength training and fitness, in general, brings on reams of discussion as to what it means to be an expert. They also bring on droves of people who play at being an expert on the internet and, increasingly, on television. Recognize that I cannot hope to define expertise without it tending to align with my
- [Excuse is a Lazy Attack Word, Personal Trainers](https://www.strengthminded.com/excuse-is-a-lazy-attack-word-personal-trainers/) - A big bad word that I stopped using a long time ago, when working with people in their strength training: EXCUSE. As the title suggests, I think this can be a lazy attack word for personal trainers who may not really understand the responsibilities and stresses with which their clients have to contend. I cringe
- [People Don't Work Hard, Says the Fitness Trainer](https://www.strengthminded.com/people-dont-work-hard-says-the-fitness-trainer/) - I try to keep my cool, but when 20-something certified "fitness trainers" start going on about how nobody wants to work hard, I start getting antsy. Sometimes I think that before you make such a statement you should have to list out your job history. Does it look something like this? 2012: Graduated High School
- [There Is No Fitness Community: The Internet and Exercise](https://www.strengthminded.com/there-is-no-fitness-community-the-internet-and-exercise/) - Since the term fitness community is used so often and people even consider the fitness industry to be a 'community,' the title of this article may need some clarification. Of course, there are communities built around fitness, but there is no ONE fitness community. Instead, there are many different groups. These groups are what social
- [How Our Attitudes Affect Our Fitness, Strength Training, and Muscle Building Pursuits](https://www.strengthminded.com/how-our-attitudes-affect-our-fitness-strength-training-and-muscle-building-pursuits/) - Blogs and magazine articles abound that are aimed at changing people's attitudes about fitness. I particularly notice those that concern attitudes towards strength training. Just recently I complained about the "selling of strength training" and much of my writing concerns strength training "propaganda" as I call it. More often, however, it is not propaganda. In
- [Positive Thinking and Attitudes in Strength Training: The Tinker Bell Fallacy](https://www.strengthminded.com/positive-thinking-and-attitudes-in-strength-training-the-tinker-bell-fallacy/) - This is a continuation of the post How Our Attitudes Affect our Fitness and Strength Training Pursuits I've mentioned a certain pet-peeve statement at least four different articles, such as the article Why Fitness, Diet, Bodybuilding, and Strength Training Programs Work. This statement just really riles me up. The statement I am talking about goes something
- [Selling Strength Training and Bodybuilding: Making Waves in Fitness](https://www.strengthminded.com/selling-strength-training-and-bodybuilding-making-waves-in-fitness/) - Dogma Revisited and the Price of Conformity Dare to be different. Why? You'll go viral, that's why. The world is awash in a sea of conformity. The internet even more so. Anybody who says something contrary to the mainstream will stand out. Regardless of the real value of his or her message. This creates a
- [Ectomorph, Hardgainer, Hardcore: Drop The Labels](https://www.strengthminded.com/ectomorph-hardgainer-hardcore-drop-the-labels/) - Many authors on muscle building correctly state that the hardgainer terminology is confused with ectomorph. However, they then state that hardgainer is basically a made-up notion while the somatotypes of ectomorph, mesomorph, endomorph are a legitimate way of classifying body types. They are not. They are basically also "made up." If you're going to research,
- [Introduction - The BS Vaccine for Fitness & Nutrition](https://www.strengthminded.com/introduction-the-bs-vaccine-for-fitness-nutrition/) - Table of Contents | Back to Preface "In bullshitting claims are made, judgements cast, arguments presented, all with the unbearable lightness of those who are free of any responsibility or commitment, even if it is a freedom that is rooted in a profound sense of impotence or insecurity. A lack of faith in genuine inquiry,
- [Bullshit and Semantics - BS Vaccine for Fitness & Nutrition](https://www.strengthminded.com/bullshit-and-semantics-bs-vaccine-for-fitness-nutrition/) - Previous: Bullshit and Facts | Table Of Contents We can’t handle the facts if we can’t define our terms. A frequent mode of bullshit in the fitness and wellness industry is shifting definitions and plastic terms. A term that morphs depending on the whim of a speaker is not a very useful one. Here, we
- [Bullshit and Common Sense - BS Vaccine for Fitness & Nutrition](https://www.strengthminded.com/bullshit-and-common-sense/) - Previous: Bullshit and Semantics | Table Of Contents Fitness if full of common sense approaches. What people call common sense produces much of the world’s bullshit. Common sense, itself, is hard to define. It may not actually exist in the way we think it does. Yet, since most people think rational thought and indeed, critical
- [What Should I Read To Learn About Fitness?](https://www.strengthminded.com/what-should-i-read-to-learn-about-fitness/) - Previous: Bullshit and Common Sense | Table Of Contents Do you need more convincing about the value of skepticism? I can understand if you do. Skepticism and even bullshit-detecting can seem so negative. Skeptics are often seen as viewing everything with negativity and as being contrarians. I have certainly been accused of this when I
- [Assertions Based on Single Studies - BS Vaccine For Fitness](https://www.strengthminded.com/assertions-based-on-single-studies-bs-vaccine-for-fitness/) - Previous: What Should I Read to Learn About Fitness? | Table Of Contents I wonder how many of my readers have recently read a news or magazine article, on the web or elsewhere, explaining the results of one study and making concrete conclusions based on that one study. All of you? I figured as much.
- [Self Plagiarism, Salami Slicing, and Publish or Perish - The BS Vaccine](https://www.strengthminded.com/self-plagiarism-salami-slicing-and-publish-or-perish/) - Previous: Assertions Based On Single Studies | Table Of Contents Famous food researcher Brian Wansink, director of Cornell’s Food and Brand Lab and considered a world-renowned expert on eating, was fairly recently accused of academic misconduct. Many of his papers were retracted by JAMA in one single day. For years, my bullshit meter had been
- [Reference Padding In Fitness Articles - The BS Vaccine For Fitness](https://www.strengthminded.com/reference-padding-in-fitness-articles-the-bs-vaccine-for-fitness/) - Previous: Self Plagiarism, Salami Slicing, and Publish or Perish | Table of Contents Lack of proper citations in articles about fitness and nutrition is certainly a common problem. But it has an equally problematic opposite: Reference padding. Reference padding is the practice of "padding" the source list of an article with many more citations than should
- [Excessive Quotes in Fitness Articles](https://www.strengthminded.com/excessive-quotes-in-fitness-articles/) - Previous: Reference Padding in Fitness Articles | Table Of Contents In the last section, I discussed references to research studies and the dishonest practice of reference padding. Another type of reference is a quote. Since much of the online fitness industry consists of cross-promotion, quotes in fitness articles are often a kind of name-dropping. By
- [Unusual Words, Jargon, and Journalese in Fitness Articles](https://www.strengthminded.com/unusual-words-jargon-and-journalese-in-fitness-articles/) - Previous: Excessive Quotes in Fitness Articles | Table Of Contents Many fitness bullshitters use uncommon and unusual words where common ones would suffice. How many times have you read an article that looks as if the author had a thesaurus open in front of him while writing it? Well, he probably did. Confusing jargon and
- [Sloganizing in the Fitness Industry - BS Vaccine for Fitness](https://www.strengthminded.com/sloganizing-in-the-fitness-industry-bs-vaccine-for-fitness/) - Previous: Unusual Words, Jargon, and Journalese in Fitness Articles | Table Of Contents Jargon and all the behaviors associated with it are not the only way that ‘mere words’ are elevated and lent a profound air. Another frequent behavior, perhaps related, is sloganizing. To sloganize means simply to express as a slogan. It is a
- [The Reign of the (Fitness) Dinosaur](https://www.strengthminded.com/the-reign-of-the-fitness-dinosaur/) - Previous: Sloganizing in the Fitness Industry | Table Of Contents It’s often said that the dinosaurs were unable to adapt. While it is generally accepted that their demise was due to a natural disaster, an asteroid strike, they may not have lasted much longer, regardless. While their reign was eons, compared to the short run
- [Assumptions are Critical - BS Vaccine For Fitness](https://www.strengthminded.com/assumptions-are-critical-bs-vaccine-for-fitness/) - Previous: The Reign of the (Fitness) Dinosaur | Table Of Contents As I was saying in the last section, I once read an article about Romanian deadlifts written by a particularly influential fat loss and fitness internet fitness personality with a reputation for very detailed and scientific explanations. I was bowled over by how useless the
- [The Data Dump In Fitness Information](https://www.strengthminded.com/the-data-dump-in-fitness-information/) - Previous: Assumptions Are Critical | Table Of Contents If you’ve ever read or attempted to read papers published in scientific journals, you may have noticed that they are full of tables and supplemental attachments. Some of these are useful and essential and some of them are ridiculous fluff. I routinely left out many of the
- [Are Health and Fitness The Same?](https://www.strengthminded.com/are-health-and-fitness-the-same/) - Previous: The Data Dump In Fitness Information | Table Of Contents I saw a fitness post the one day that said, "If there is no progress there is no health benefit." I replied that this is not necessarily true, but the author of the post decided not to engage me on the subject. The statement
- [Science-Based Fitness, Bodybuilding, and Strength Training](https://www.strengthminded.com/science-based-fitness/) - Previous: Are Health And Fitness The Same? | Table Of Contents Modern fitness, bodybuilding and strength training has, in recent times, aligned itself with science more than ever in the past. Unfortunately the majority of the industry has no clear knowledge of the scientific process and in fact, doesn't really know what science is. Most
- [The Time to Think About Evidence is Now, Before You've Seen It](https://www.strengthminded.com/the-time-to-think-about-evidence/) - Previous: The Big Bang Theory of Fitness | Table Of Contents The last section of this book concerned, in some part, evidence. If I could name the biggest problem the fitness industry has with evidence it would be this. The timing is all wrong! You see, you should not start thinking about evidence after you've
- [Comparing Versus Contrasting Fitness Exercises and Programs](https://www.strengthminded.com/comparing-versus-contrasting-fitness-exercises-and-programs/) - Previous: The Time to Think About Evidence is Now | Table Of Contents In the last section, I called this a fundamental thinking skill. It may seem trivial at first glass but it is basic to any analysis. Its lack is also fundamental to bullshit: Comparing and contrasting. You should never see one without the
- [Do Male Athletic Supporters Really Do Anything?](https://www.strengthminded.com/do-male-athletic-supporters-really-do-anything/) - A post from a member in my old forum prompted me to write this article. He was wondering whether male athletic supporters really do anything? Especially, he was asking whether they help you during heavy lifting or bodybuilding, such as by preventing an inguinal hernia. Is there any purpose in wearing a supporter while working
- [You Do Not Have to be An Athlete to be Fit](https://www.strengthminded.com/you-do-not-have-to-be-an-athlete-to-be-fit/) - You do not have to be an athlete to be fit. You do not have to "get really good at something" to enjoy the type of fitness that the fitness industry should generally be promoting, general health-related fitness. Yet, the fitness industry continues to conflate athletic fitness and 'training' with general health-related fitness. It is
- [How to Make a Homemade Medicine Ball](https://www.strengthminded.com/how-to-make-a-homemade-medicine-ball/) - You can make a homemade medicine ball out of an old basketball, some sand, and strong duct tape. On this page are some videos and tips on how to make one using these materials. This works. I have made medicine balls using methods similar to these and I use them all the time. These homemade balls,
- [15 Habits of (Successful) Internet Fitness Personalities](https://www.strengthminded.com/15-habits-of-successful-internet-fitness-personalities/) - By Eric Troy and Joe Weir If you've found this article, you are probably trying to figure out how to be a successful internet fitness professional. You want the followers, the eBook sales, the successful blog, all of it. Most of all you want the bro-fists (virtual or otherwise) with the other highly successful internet fitness personalities.
- [Lean And Toned from Bodyweight Training but Big and Bulky from Weight Training?](https://www.strengthminded.com/lean-and-toned-from-bodyweight-training-but-big-and-bulky-from-weight-training/) - Some People think that Bodyweight Exercise and Martial Arts makes you Lean and Toned, While Weight Training Makes You Big and Bulky. Is This True? There are two parts of this title and both contain a common misconception. However, the source of the misconceptions may not be what you think. I'll get into the weight
- [I Get Why You Want a Shortcut to A Big Lift](https://www.strengthminded.com/i-get-why-you-want-a-shortcut-to-a-big-lift/) - I would not try to mislead you with an article title, so I want to start by qualifying the title of this one. I do not claim to understand all the reasons why someone would be attracted to shortcut methods for getting a big deadlift or squat, and then end up wasting a lot of
- [Difficulty Breathing During Front Squats](https://www.strengthminded.com/difficulty-breathing-during-front-squats/) - Here is a Simple Training Drill to Solve Breathing Problems During the Front Squat You may have noticed that it can be difficult to get a good deep breath in between reps of the front squat. Not everybody has this problem to the same extent, but almost everybody would have noticed that the front squat
- [How to Perform the Military Press (Standing Overhead Barbell Press)](https://www.strengthminded.com/how-to-perform-the-military-press-standing-overhead-barbell-press/) - By Joe Weir and Eric Troy Names for Military Press The Military Press has also been referred to as Shoulder Press or Overhead Press and while some may claim they are different exercises, we can say that the heart of the exercise is a vertical press with a straight bar. Having several different names for
- [Trouble Breathing and Bracing Your Core During Overhead Press](https://www.strengthminded.com/trouble-breathing-and-bracing-your-core-during-overhead-press/) - If you have trouble getting a good core brace during the overhead (military) press, you're not alone. And also, you may find it difficult to breathe in general during higher rep pressing. The same general problem will probably also occur during the front squat. I have written a step by step training plan to help
- [The ONE Problem That Will Keep You From Squatting Heavy](https://www.strengthminded.com/the-one-problem-that-will-keep-you-from-squatting-heavy/) - You want a heavy squat but you just can't seem to add any weight to the bar. I can guarantee that it is because of one common problem that almost all squatters have. Once you fix this one problem you will be on your way to multiple squat PR's in no time! Don't worry, I'll
- [Unless You Compete In Powerlifting, Strength Training is Only For Fitness?](https://www.strengthminded.com/unless-you-compete-in-powerlifting-strength-training-is-only-for-fitness/) - I am going to have an aneurysm. There is a little vein in my forehead that is just pulsing. It's getting bigger and bigger and I'm afraid it's getting ready to pop. Why? Because yet again I read someone saying that unless you plan to compete in powerlifting, your goal in strength training should not
- [Why Did I Lose So Much Strength After a Layoff from Training?](https://www.strengthminded.com/why-did-i-lose-so-much-strength-after-a-layoff-from-training/) - I Had a Layoff from Training and Dropped Some Reps off My Bench Press. Why Have I Lost So Much Strength? This is a common complaint and it represents a typical misunderstanding of muscular strength. Let's say you are able to do 200 x 5 x 5 on your bench press. Something comes up and
- [Tips For Mastering the Overhead Squat](https://www.strengthminded.com/tips-for-mastering-the-overhead-squat/) - Originally published on May 5 2010 Although much is made of bar position for the overhead squat, the precise position needed is not as exact as often claimed, and the right position for each individual will vary somewhat. The basic bar position for the overhead squat is barbell held overhead and lined up in the
- [If You Work Out in the Morning, Drink Water](https://www.strengthminded.com/if-you-work-out-in-the-morning-drink-water/) - I've long heard the advice that you should drink eight glasses of water a day and you should not wait until you are thirsty. This is a myth that has been debunked many times. Thirst is actually an excellent indicator of when you should drink fluids. However, when you are exercising or competing in the
- [The Myth of Positive Thinking in Strength Training, Bodybuilding, Etc.](https://www.strengthminded.com/the-myth-of-positive-thinking-in-strength-training-bodybuilding-etc/) - I don't know if you've noticed, but in strength training, there seem to be two opposite groups along the emotional barometer. On one hand, we have the rage machines. These are the people who say: You've got to get angry! You've got to get aggressive! You've got to take it out on the barbell. The barbell
- [The Big Bang Theory of Fitness](https://www.strengthminded.com/the-big-bang-theory-of-fitness/) - Previous: Science Based Fitness, Bodybuilding, and Strength Training | Table Of Contents If you've ever watched the show Big Bang Theory you might know that it is an entertaining and funny show, but you may not realize that some of the ways in which science and scientists are characterized on the show are not very accurate. One
- [Is Michael Phelps the Greatest Athlete Ever?](https://www.strengthminded.com/is-michael-phelps-the-greatest-athlete-ever/) - For years now there has been a lot of talk about Michael Phelps and his many, many medals. Is he the greatest Olympian ever? Is he the greatest athlete ever? Well, it depends on your perspective. As has been said already a thousand times, a case can be made that he is the greatest Olympian
- [Why Is Exercise So Underrated?](https://www.strengthminded.com/is-exercise-underrated/) - A YouTube video from a Channel called 'What I've Learned' recently caught my eye. The video was titled "Why Exercise is Underrated." Immediately, I question the assumption of the title. Is exercise underrated? The video focused on the faulty marketing of the fitness industry, saying that it focused on the wrong messages. All the while,
- [Cheap Barbells are NOT Your Problem in Strength Training & Muscle Building](https://www.strengthminded.com/cheap-barbells-are-not-your-problem-in-strength-training-muscle-building/) - I have a friend who's starting a weight training equipment business in another country. We were discussing social media and marketing on Youtube, and while researching some keywords, I came across possibly the dumbest video on strength training and bodybuilding equipment I've ever seen. There exist thousands, if not hundreds, of people engaged in a "fake it
- [How Much Weight Can a Cheap Barbell Hold?](https://www.strengthminded.com/how-much-weight-can-a-cheap-barbell-handle/) - By Eric Troy and Joe Weir Most lifters who train at home and own their own barbell have a cheap barbell. I (Eric) have already written about a good quality but affordable barbell for home workouts. But, many are justifiably confused about what to look for in a barbell and are concerned that a less expensive
- [Fitness Industry: Stop Playing Darts With Evidence](https://www.strengthminded.com/fitness-industry-stop-playing-darts-with-evidence/) - Fitness professionals, especially ones who ply their craft on the internet, have a curious relationship with the word evidence. That is, they love the word but give it no particular importance. This is my imagining of how "evidence" is being used by many people in the fitness industry who pay lip service to the word
- [How to Deadlift with Small (Standard) Plates](https://www.strengthminded.com/how-to-deadlift-with-small-standard-plates/) - Deadlifting with Small Plates You want to deadlift using small standard plates but the small plates mean the bar is too low to the deadlift. What do you do? You simply place the weights on blocks to bring the bar up to a more standard deadlift height which is one that matches where the bar
- [Could Milo Of Croton Really Have Trained With the Bull?](https://www.strengthminded.com/could-milo-of-croton-really-have-trained-with-the-bull/) - I am going to start this article off with a confession. Despite the fitness and strength training industry's ever-enduring fascination with the legend of Milo and his bull, I absolutely despise this story! The reason I despise it is that it is used by so many professionals to explain how progressive exercise, and in particular,
- [Progressive Overload is a Principle, Not a Tool](https://www.strengthminded.com/progressive-overload-is-a-principle-not-a-tool/) - Originally published on January 19, 2017 In my article Progressive Overload and Its Application to Strength Training, I stated that the term progressive overload gets thrown around so much in fitness that it loses all meaning. I said that it is too vague and misconstrued. I complained that the goal of progressive overload is often substituted
- [Should You Switch Exercises to Confuse Your Muscles?](https://www.strengthminded.com/should-you-switch-exercises-to-confuse-your-muscles/) - Many people think that frequently switching exercises, or even slightly modifying an exercise will keep your muscles from adapting by confusing the muscles. This is one of those patently absurd statements that shouldn't even have come close to being a part of strength training dogma. To keep your muscles from adapting, is to keep them
- [Specificity Principle (Specificity of Exercise Training or SAID)](https://www.strengthminded.com/specificity-principle-specificity-of-exercise-training-or-said/) - Specificity has to do with the specific responses that occur as a result of training. In order for long-term physiological changes or adaptations to occur, a repeated, or chronic, stimuli must be applied to the body, along with progressive overload. This means for new levels of fitness to be achieved, an exercise (the stimulus) must be repeated
- [Strength Training Specificity and Transfer Of Training Effect](https://www.strengthminded.com/strength-training-specificity-and-transfer-of-training-effect/) - Specificity has become one of those buzz-words that, as I'm always complaining about, people give 'lip service' to without any real understanding of the concept. Therefore, before you read this article, you may want to learn more about the specificity principle of exercise. I think the first problem is that trainers do not understand it IS

## Pages

- [The BS Vaccine For Fitness - Table of Contents](https://www.strengthminded.com/the-bs-vaccine-for-fitness-table-of-contents/) - Table Of Contents Recommended: Keep this page open and open links to book sections in a new tab for easy navigation. Preface Ignorance Is Created How Can Fitness Bullshit Harm Us? Explain the Opposite Introduction The Online Bullshit Industry Bullshit in Fitness Articles The Conversion of a Skeptic Bullshit and Facts Critical Thinking: Oh My,
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- [About StrengthMinded](https://www.strengthminded.com/about/) - Hi, my name is Eric Troy. I own a site called Ground Up Strength. This is my new site, where I will be posting many strength training and related articles. I will also be transferring many of the articles here which I previously published on Ground Up Strength. If you read and absorb what you
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