Category: Strength Training

Strength Training For Runners: Why You Need it

Strength Training 4 min Read

As a runner you’ve probably avoided strength training and heard things like: “It’ll make you slower”; “it’s going to…

Knee Pain When Running: 5 Exercises to Fix It

Strength Training 7 min Read

I can guess that as a runner, you’re having an ache or pain in your knees or some other…

The Serious Guide to the Best Gyms in St. Petersburg

Strength Training 23 min Read

Seriously Strong Training is new to St. Petersburg, FL, and so am I. Whenever I’m new to a city…

The 6 Best Exercises To Build Bigger Forearms

Arms 7 min Read

These six exercises are the missing pieces in your arm routine. The forearms are often a secondary thought when…

To the Girl Who is Worried About Getting Bulky

Strength Training 2 min Read

When I started lifting I had a lot of people tell me I should probably do cardio if I…

How to be a Boss Bitch in the Gym

Strength Training 3 min Read

Many times I have been told by women that walking into the gym can be intimidating. Those that do…

The Secret to Perkier Breasts Without a Boob Job

Strength Training 3 min Read

Before you go under the knife, get under the bar. Plastic surgery isn’t always the best option if you…

Is Lifting Just for Men?

Strength Training 3 min Read

No. Just no. Strength training is not just for the big guys and gym bros you see walking around…

What Does a Weightlifting Belt Do?

Strength Training 3 min Read

You may see all the big-time lifters at your gym wearing a lifting belt. You may even be using…

Which Powerlifting (Weightlifting) Belt Should You Get?

Must Reads | Strength Training 4 min Read

Powerlifting belts are awesome when you are ready for them. They will absolutely increase your PRs on the squat…

What is Sarcoplasmic & Myofibrillar Muscle Hypertrophy?

Strength Training 3 min Read

Hypertrophy, in a medical sense, is defined as the increase of bulk in an organ or part without the…

When is the Right Time to Start Wearing a Weightlifting Belt?

Strength Training 4 min Read

A friend from high school asked this question recently. I sent her a short response, and I promised to…

6 Best Horizontal Pulling Exercises to Build Back/Lats

Back 3 min Read

Rows. Horizontal pulling exercises are always known as rows. It doesn’t matter if you’re using a dumbbell, kettlebell, barbell,…

Newton’s First Two Laws Applied to the Deadlift

Strength Training 3 min Read

When it comes to pulling your next deadlift PR off the floor, why does physics matter? Because matter has…

3 Things Missing from Your Strength Program

Strength Training 4 min Read

Strength training programs are typically designed to increase your performance in the Big Three: squat, bench press, and deadlift….

6 Best Vertical Pushing/Pressing Exercises for Shoulders

Arms 3 min Read

Vertical pressing is the technical term for pushing weight overhead. You probably think of this as shoulder day and…

6 Best Exercises To Grow the Medial/Middle/Lateral Delt

Arms 3 min Read

One of the muscles that will make the biggest difference in your physique is one that is often neglected….

The 6 Best Exercises to Grow Your Biceps

Arms 3 min Read

Specifically, these exercises are elbow-dominant flexion exercises. But everyone knows these are really for the biceps. Compound exercises are…

6 Best Hip Dominant Exercises to Build Glutes/Hamstrings

Legs 4 min Read

Hip dominant exercises are those that target the glutes and hamstrings. You could also think of hip dominant exercises…

The 6 Best Quad Dominant Exercises

Legs 3 min Read

For the upper body we split things into vertical pushing, vertical pulling, horizontal pushing, and horizontal pulling. The lower…

6 Best Vertical Pulling Exercises to Build Back/Lats

Back 3 min Read

These are the lat builders. Vertical pulling exercises take the lats through a huge range of motion and will…

6 Tips to Strengthen Weak, Painful Wrists

Strength Training 4 min Read

Training many clients over the years, I’ve had many complain about feeling discomfort in their wrists. Pain. After just a…

The 6 Best Exercises to Grow Your Triceps

Arms 3 min Read

It’s important to hit your triceps in different positions for even development and maximum growth. There are three positions…

Build Bigger Biceps With These Barbell Curl Cues

Arms 2 min Read

A couple years ago I wrote an article on why it seems so hard to add inches to your…

The Physics Preventing your Next Deadlift PR

Strength Training 3 min Read

You tried and failed. Maybe the bar wouldn’t leave the ground. Possibly you couldn’t finish the lockout. There are…

Your Strength Training Has Left This Muscle Weak

Strength Training 2 min Read

It’s called strength training so it makes you strong right? Yea. For the most part. But strong doesn’t always…

6 Best Horizontal Pushing/Pressing Exercises For Your Chest

Chest 4 min Read

Horizontal pressing is the technical term for something you’ve been doing your entire life. Pushing stuff away from your…

Are Deadlifts for Back Day or Leg Day?

Strength Training 2 min Read

I’ve heard this topic come up a lot over the years, and seen it most recently on Instagram. One…

The 6 Most Common Deadlift Technique Mistakes

Strength Training 4 min Read

Everyone loves the deadlift because it seems so simple. Grab the bar, pick it up, and then set it…

5 Conventional Deadlift Cues that Suck

Strength Training 3 min Read

I wrote 7 Squat Cues That Suck so it made sense to write the conventional deadlift companion article. These 5 cues…

How to Get a Defined Chest

Chest | Strength Training 3 min Read

My cousin is 18, and still in the infancy of what will be a life time of strength training….

10 Rules to Lift By

Strength Training 5 min Read

I asked the coaches what are their top 10 rules to lift by, and this is what we got….

How Much Strength Training Should A Beginner Do?

Strength Training 3 min Read

There is no set answer to this because it depends on a few things. The factors include your current…

4 Reasons you MUST use Strength Training to Lose Weight

Strength Training | Weight Loss 2 min Read

For some reason everyone thinks cardio is what you need to be doing to lose weight. That is wrong….

If You Could Only Do Three Exercises…

Strength Training 2 min Read

I’ve told you what exercise you should do if you could only choose one. Then I told you which…

If You Could Only Do Two Exercises…

Strength Training 2 min Read

I wrote the article If You Could Only Do One Exercise and it felt like I had to write a…

If you Could Only Do One Exercise

Strength Training 2 min Read

If you could only do one exercise in the gym what would it be? What exercise would give you…

6 Exercises that are a Waste of your Time

Strength Training 3 min Read

When I choose which exercises to do I always first consider what my goals are. If I want to…

4 Reasons Low Bar Squats Are Better Than High Bar Squats

Legs | Strength Training 3 min Read

There is a reason (actually four) that powerlifters almost exclusively use the low bar squat variation in competition. It’s…

5 Techniques to Boost your Low Bar Squat Max

Legs 4 min Read

They say practice the way you want to play. But squatting 550lbs isn’t playing. Why 550lbs? Because that’s my…

4 Tips for a Bigger Deadlift

Legs 3 min Read

There is no truer test of strength than the deadlift, and no other barbell lift demands more grit. What…

4 Steps to Learn the Conventional Deadlift

Legs | Strength Training 5 min Read

The conventional deadlift is everyone’s favorite feat of strength. And it’s one of the easiest moves to mess up….

5 Steps to Learn the Low Bar Squat

Legs 5 min Read

The squat has developed a cult-like following on social media and the internet, but it is absolutely butchered 95%…

The 5 Best Accessory Exercises for the Low Bar Squat

Legs | Strength Training 3 min Read

Nothing is going to build your low bar squat better than more low bar squats. That’s a given. But…

The Serious Guide on How to Low Bar Squat

Legs 1 min Read

Here it is. This is our specialty. No one teaches it like we do.  Everything you need to squat…

The Serious Guide On How To Conventional Deadlift

Legs 14 min Read

I’d say most people’s conventional deadlift is anything but conventional so I’ve written this guide to fix your wonky…

The Serious Guide on How to Bench Press

Chest 1 min Read

If the bench press hurts your shoulders it’s because you haven’t read The Serious Guide to the Bench Press.

Use an Earthquake Bar to Improve shoulder stability

Chest 3 min Read

The glenohumeral joint (the fancy name for your shoulder) is the most mobile joint in the human body, but…

The Best Bar Path for your Bench Press

Chest 4 min Read

One of the first things I learned after becoming a strength coach is that strength training is art. That…

How to Set Up Your Home Gym for Strength Training

Strength Training 11 min Read

If you’re serious about strength training setting up a home gym is the best thing you can do. Assuming…

How to Perfect Your Bench Press Setup

Chest 5 min Read

The bench press is the most popular test of strength in the gym. How many times have you heard,…

The 6 Best Accessory Exercises for The Conventional Deadlift

Legs 3 min Read

To have a great conventional deadlift you need to have strength throughout the entire body. Your deadlift will only…

The 6 Best Accessory Exercises To Improve Your Bench Press

Chest 5 min Read

The Bench Press is the most common exercise in any gym. Walk into your local training facility at 5:30pm…

The 5 Best Conventional Deadlift Variations To Increase Your 1RM

Legs 3 min Read

The Deadlift is the truest test of grit. It answers the question of how deep will you dig to…

The 5 Best Exercises To Learn The Conventional Deadlift

Legs 3 min Read

The conventional deadlift is usually the hardest exercise of the Big Three to learn. The reason for this is…

Why Low Bar Squats Hurt Your Wrist And Cause Pain

Strength Training 3 min Read

If you find yourself with some wrist pain from low bar squats you are not alone as this is…

How To Do Band Assisted Low Bar Squats

Legs 2 min Read

You can use bands to resist your low bar squat, and you can also use them to assist your…

How To Use Chains For Low Bar Squats

Legs 3 min Read

There are two ways to use chains for low bar squats. One way is to perform chain suspended low…

How To Do Band Resisted Low Bar Squats

Legs 2 min Read

Band resisted low bar squats are a novel way to train your legs. This is another way to create…

How To Do Chain Suspended Low Bar Squats

Strength Training 3 min Read

Chain suspended low bar squats are my single favorite variation of the low bar squat or any squat for…

Should You Use A Box When You Low Bar Squat?

Legs | Strength Training 2 min Read

Sometimes. First, let’s talk about why you would use a box. In our gym there are two uses for…

How Deep Should I Go In A Low Bar Squat?

Strength Training 2 min Read

Squat depth is one of the most controversial topics in the weightlifting community. Required squat depths in competition vary…

Why Low Bar Squats Hurt Your Low Back

Legs 1 min Read

Many of us have some low back pain, and we don’t need anything to make it worse. If the…

Why Low Bar Squats Hurt Your Hip Flexors & Cause Pain

Strength Training 3 min Read

Do you feel that pinching feeling in the front of your hips at the bottom of your low bar…

Why Low Bar Squats Hurt Your Knees and How to Fix it

Strength Training 3 min Read

When you execute the low bar squat correctly it should not hurt your knees at all. In fact, with…

Why Low Bar Squats Hurt Your Shoulders & How To Fix Pain

Legs 4 min Read

One of the biggest adjustments people have to make when moving from high bar squats to low bar squats…

6 Things Tallahassee Crossfit Gyms Get Wrong

Strength Training 5 min Read

Every physical therapist, chiropractor, and orthopedic surgeon I know loves CrossFit. Medical professionals in Tallahassee love CrossFit because it…

The 4 Components of a Perfect Low Bar Squat

Legs | Strength Training 3 min Read

There are a million moving parts in the low bar squat. Anyone who has tried to coach another on…

3 Sides to a Great Low Bar Squat

Legs 2 min Read

If you set up a camera in front of a squat, to the side, and behind there are tell-tale…

6 Signs Your Squat Sucks

Legs 3 min Read

Squat every day. Don’t skip leg day. Squats are the king. Squats are mega trendy these days, and any…

4 Reasons You Shouldn’t Squat

Strength Training 5 min Read

Everyone knows squats are the king of all exercises. Ray Williams just set an all-time, jaw-dropping world record RAW…

The Resurgence of the Capital City Barbell Gyms

Strength Training 2 min Read

Real Tallahassee strength clubs are making a come-back, and we couldn’t be happier. Gyms like Planet Fitness on Capital…

4 Reasons To Stop Doing Pull-Ups

Back 3 min Read

They say you must do pull-ups. They say pull-ups build the biggest lats They say it is the “King of…

7 Squat Cues That Suck

Legs 4 min Read

Everyone knows they should squat, but few know how to squat well. Do you know why that is? Because…

The Most Important Strategy For Growing Stronger (And Bigger)

Strength Training 4 min Read

There are countless methods for working out, and just as many “gurus” spouting advice, but I’m here to tell…

6 Must Haves For A Tallahassee Strength Gym

Strength Training 4 min Read

It seems like strength gyms are popping up all over Tallahassee -Tallahassee Strength Club opened in early 2015. -Capital…

The CORRECT way to use STRAPS

Strength Training 3 min Read

Don’t use straps because your grip won’t get stronger. Don’t use straps or you won’t have big forearms. Phooey. More…

The REAL reason your grip is WEAK

Strength Training 2 min Read

Deadlifts slip from your grasp. Mayonnaise jars defeat you. Your father-in-law’s handshake leaves you wanting. You’ve got a weak…

2 Reasons Why You Can’t Seem to Add Another Inch to Your Arms

Arms 2 min Read

You do curls. You extend triceps. Hell, you even turn your wrists out when performing dumbbell curls, but you…

The BEST Exercise for Learning the Squat

Legs 3 min Read

Your heels come off the ground. Your chest collapses. Your knees hurt. Your squat sucks. This post is going…

2 Moves That WILL Make Your Butt Grow

Legs 3 min Read

This post is going to tell you about 2 of our favorite moves for building buns, and the best…

Why Squats Won’t Grow Your Butt

Legs 2 min Read

Just do squats they said. You’ll get a big booty they said. Nothing seems to be changing. If you…

How to Build Big, Wide, Thick Lats

Back 3 min Read

I talk to people all the time that can’t build a big back. They simply can’t understand why their…