Undulating Periodization for Bodybuilding

Daily undulating periodization is a form of planning that occurs over the weekly level (though in practice the actual cycle may repeat anywhere from every five to 14 days). This is the most commonly cited version of ‘nonlinear periodization’, where the actual progress from workout to workout ‘nonlinear’ – so there’s no HIT-style “must add … Read more

Basic Strength Workouts for the Beginner and the Broken

Sometimes you’re just not after aggressive strength gains. Sometimes you just want a basic, simple workout to do, something productive, something that won’t mess you up or aggravate injuries. If you’re a beginner, you need slow, gradual improvements while you’re learning technique and adapting to exercise. If you’re an old horse that’s beat up to … Read more

Bulgarian-style Training for Strength & Powerlifting

If you’re interested in this article, you might also be interested in my book Squat Every Day which covers this subject in much more detail. Get your copy here. There’s been a recent resurgence of interest in frequent ‘daily’ training and the Bulgarian weightlifting system, and yet very little written about how to adapt this … Read more

Brian Siders: Intermediate Powerlifting

Courtesy of Brian Siders This is a high-volume sample workout from powerlifter Brian Siders. Besides being an incredibly strong guy, Brian is also known for his very high volume workouts. As you see, this program has you training six days a week with an alternating upper body/lower body split. If you’ve never played around with … Read more

Doug Hepburn: Power & Pump Routines

Doug Hepburn was one of the famous old-school lifters of the golden age, a guy who was knocking out some spectacular feats back in the 1950s and 60s. We’re talking about a guy that was putting 370 lbs over his head, with strict form, for triples, and 400 lbs for singles; strict-curling 225 lbs; and … Read more

On Effectiveness and Conceptual Frameworks

I complain a lot about people and workout programs. Specifically, I complain about how people look at programs. And diets, for that matter.

Most people go about it wrong-headed. They place emphasis on the actual protocol they’re following, as opposed to why that protocol is actually working.

Your workout and diet are not important. There, I said it.

Read moreOn Effectiveness and Conceptual Frameworks

Jim Wendler’s 5-3-1 E-book

I’ve been a big fan of Jim Wendler’s writings on strength for awhile. For those that aren’t aware, Jim’s one of the big boys over at EliteFTS, a former football player and competitive powerlifter. Like most of my favorite strength-writers, Jim’s always managed to keep things simple, to the point, and effective. There’s a definite trend towards overcomplicating things; it’s the people that can explain strength training in simple and practical terms that will benefit you the most.

Recently Jim’s released a new ebook simply called “5-3-1”. What the hell is that, you ask? In simple terms, it’s a program. However, I hate to use that word because of all the negative connotations involved. It’s better to say that this is a strategy for training.

Read moreJim Wendler’s 5-3-1 E-book