Friday and Day 12 Purification:Great Workout and Energy

        TGIF!  Able to add lean protein into the mix which will add some variety and expand my food choice, although I think I,m going to stick w/ beans and just a little chix and fish sparingly.  Luckily I’m one that can eat the same thing over and over. Firdays consist of [...]

Please Don’t Tell Us We Can’t Bench!

              If there’s one thing we guys like it is benching!  Unfortunately our shoulders suffer sometime or another.  Talk to any powerlifter or body builder and a majority will tell you of their shoulder problems.  Bench pressing is not kind to the shoulder.  In the lowered position, the shoulder [...]

Effects of Aerobic and Strength Based Training on Metabolic Health Indicators in Older Adults

An article from Lipids in Health and Disease 2010 Background The weakening of the cardiovascular system associated with aging could be countered by increasing levels of physical activity and functional fitness. However, inconsistent findings have been found, and the variety of characteristics of exercise used in previous studies may partly explain that inconsistent results. Objective [...]

Moving the Force-Time Curve to the Left

By  Charles Staley Twenty years ago, strength training was considered taboo for martial artists. Today, it is gaining in popularity, despite the fact that it is rarely carried out in a rational manner. Due to strong influences from the world of bodybuilding, most martial artists are only getting half the potential benefit that strength training [...]

Releasing the Brakes-The Science of Total Training

  An excerpt from Alwyn Cosgroves article: Releasing the Brakes Imagine that a guy walks into my gym, and he’s looking to add 10 pounds of muscle — a simple and straightforward request. The first thing we do is go through a short checklist: 1. Is he lifting? 2. Is he eating enough, and eating [...]

The Cure for Stubborn Shoulders…The Two Phase Barbell Shoulder Press

By Nick Nilsson – Staley Training Systems If you’ve ever had a hard time developing your shoulders, this exercise is going to be a lifesaver for you! Personally, shoulders are one of my WORST bodyparts. It’s tough to keep them strong…tough to get them bigger…and tough to really feel them working when I’m actually doing [...]

Strength Development Fundamentals for Golfers

By Charles Staley There’s a very eloquent formula for determining success in any sporting endeavor: Productivity = Potential — Losses Due to Faulty Process As an athlete, there’s nothing you can do about your genetic inheritance, but there’s always room for improvement when it comes to your training methods. Particularly, it’s important to identify and [...]

A Great 1 1/2 Minute Whole Body, Multi Directional Exercise

This is a great little exercise routine (inspired by Gary Gray)that involves multiple planes of motion, multi level lifts and doesnt take a lot of time.  So, if someone tells me they dont have time to exercise, I say Bull@#$&!  I have an answer!  The Matrix.  It only takes about a minute and a half! [...]

Skyrocket Your Muscle Growth and Fat Loss with Squats

Heavy squats are numero uno for helping your entire body gain muscle at warp speed as well as a great way to skyrocket your fat loss around the clock and speed up your metabolism. Heavy leg work causes a surge in the release of your growth hormones like no other exercise can. The heavy weights [...]

Hacking Your Strength Training

By Alwyn Cosgrove When I started out in the fitness-training field, the average client tended to be an active person who used gym exercise to augment the other types of activity he got outside the gym. Few of us specialized in fat-loss training, simply because it wasn’t the primary goal of the majority of our [...]