How To Strength Train After A Mastectomy

It had been about six months since my breast reconstruction surgery and bilateral prophylactic mastectomy. I was at the gym, following an old training program I wrote. Back to training for months, I’d mostly avoided chest training until recently. I glanced down to see which exercise was up next: Push-ups. I felt a little flutter in my stomach and made a spur-of-the-moment decision: I would try push-ups this time instead of skipping them. Since it would suck to lower myself down and choke at the {Read More…}

Why Booty Building Is Highly Individual (And Contributes to World Peace)

Being the deep thinker that I am, I theorize that booty building is hot right now because it’s attainable. Anyone can build a tighter, perkier tush using strength training or even bodyweight training. Booty building can change the way your pants fit exponentially and also give you a decent self-confidence boost, if not outright increase your self-esteem. (That might ruffle a few tail feathers, but who cares. The fact is, booty building is great fun. And if everyone had more fun, the world would {Read More…}

Barbell Front Squat with Crossed-Arm Grip (“Genie” Grip)

If you want to sculpt your quads and build lower-body strength, barbell front squats will do the job like no other strength-training exercise. But two things can stop women from doing them: (1) wrist discomfort and (2) intimidation. That’s why I suggest the barbell front squat with crossed-arm grip (or “genie” grip). Typically, you’ll see the wrist-extended clean grip used for barbell front squats (palms facing upwards). But the clean grip adds a technical, awkward dimension that beginners may not be ready for. And if you have joint or bone issues, bending your wrists backwards {Read More…}

Glute Training with Eccentric Barbell Hip Thrusts

Welcome! Obsessed with getting standout muscle definition? Subscribe to blog updates and you’ll receive my muscle-sculpting ebook – it’s FREE! The first time I tried eccentric barbell hip thrusts, I experienced an intense glute pump unlike any other. That’s no surprise, given the hypertrophic benefits of eccentric training. Eccentric barbell hip thrusts are performed by lowering the weight slowly to maintain constant tension in the glutes. With non-eccentric hip thrusts, you push up forcefully, contract the glutes hard at the top, and quickly lower the weight. This method is all {Read More…}

Dynamic Warm-Up Exercise for Upper-Back Mobility

Do you find yourself leaning forward too much during squats or unable to go heavier with deadlifts? Or do you suffer from ongoing neck and shoulder pain? These could all be signs that you lack good upper-back mobility, a common problem for anyone who works at a computer. If your weightlifting warm up amounts to doing a few light sets before your working set, you could be missing out on improved performance, mobility, and injury prevention. But a quick, full {Read More…}

Strength Training for Beginners [Video]

You’ve heard that strength training can help you lose weight. But what exercises should you do? Should you eat differently? How can you stay motivated to learn this whole new way of using your body? I answered these questions and much more in a video workshop with Sam Lomeli’s TipsOfTheScale.com community last week. Check it out: You may also be interested in the podcast interview I did with Sam last year about weight loss and strength training. Questions about how to get started with strength training? Visit {Read More…}