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Single Arm Pullover
In our last entry, we went over a machine that I would classify as a “must-have” if I were designing my own bodybuilding gym. I still have a few more of those in mind, but today I wanted to shift the...
View ArticleChasing Shredded Glutes? No, Chase the Physique!
When it comes to men’s natural bodybuilding we gauge the conditioning standard by whether an athlete has shredded glutes or not. I hear it all the time with my bodybuilders as well with many on social...
View ArticleMuscle Growth Is Slow – Try This Instead
One of the most common detriments to physique and strength athletes is their impatience. Everybody wants to be ten times more aesthetic and strong than they currently are, and they want it to have been...
View ArticleDealing with the Stress of Contest Preparation Plateaus
The past decade we’ve seen tremendous strides in contest preparation methods that have yielded bigger and more conditioned bodybuilders stepping on stage than ever before. While advances in our...
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Rise of the Machines – Terminating Your Triceps
There are two observations I would like to go over before we can start playing around with this hard to find and exotic piece of equipment….just kidding. I know it may seem like the goal of this series...
View ArticleTracking Progress When Body Weight Is Dropping
Many bodybuilders start to panic when they are dieting and progress either stalls in the gym, or “God forbid”, starts to back slide. It’s what often times either keeps people from participating in...
View ArticleFeeling Your Lats On a DB Row
I recently completed a big-time coaching and career PR as I spent three weeks in Europe. First, I had the honor of being a part of the coaching team in the corner of my long-time client, friend, and...
View ArticleChasing Numbers – Tactical Thinking For Success
If you are a follower of 3DMJ then you know where the topic of rest periods falls in the hierarchy of the Muscle and Strength pyramid. It’s 2nd to last in importance and just in case you are not aware,...
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Rise of the Machines – Top 10 Machines – Part 1
The goal of this mini-series was not to convert everyone into full-on machine snobs. Instead, my goal was to help you guys increase the size of your bodybuilding toolbox. In my own personal excel...
View ArticleNEAT – Get Moving!
Quite often when experiencing slow or non-existent fat loss during a dieting phase the first instinct might be to cut back on calories and or to add in more cardio. Sure, that can definitely expedite...
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Making Progress When It Seems None Can be Made
“We’re going to try and see how little we can deadlift and not digress.” – Eric Helms. The end of last year we had to make a big change in training with regard to my competition deadlift (Sumo). This...
View ArticleTools & Context
What is the best way to train? What is the best diet? What is the best form of cardio? Low volume vs. high volume? Clean eating vs IIYM? HIIT vs LISS? I’m sure these questions look very familiar to you...
View ArticleThe Most Often Incorrectly Performed Lift: The RDL
In my years as a personal trainer, and even more recently as a bodybuilding and powerlifting coach, I’ve consistently seen lifters at all levels struggle to properly hip hinge. This is unfortunate,...
View Article38 Ways to Make Athletic Progress Every Day
I’ve previously written about how your attitude towards training can make you feel fulfilled or failed during your everlasting quest for muscle growth. The sluggish crawl of physique and strength...
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Rise of the Machines – The High Row
Bodybuilders are infamous for over-complicating the “angle game” in their training. This usually leads to the addition of too many redundant movements for any given body part. While I appreciate the...
View ArticleHow To Thrust
“Not Quite the Glute Guy” or “Stunt Double for Bret Contreras” or simply, “How to Perform the Hip Thrust – Lessons from Bret Contreras” – by Eric Helms This blog post will conclude my posts on “how to...
View ArticleRituals and Cues in Weightlifting: Using Your Setup for Weightlifting Success
If you follow sports at all you know that nearly all successful, high level athletes have consistent rituals and cues when it comes to the skills of their sport. For those of you who don’t follow...
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Rise of the Machines – Top 10 Machines Part 2
5) Cybex Hack Squat If you have some healthy ankles and knees, then you will love this machine. Yes, that is the one huge caveat to this particular model. With an insanely a steep angle, no other...
View ArticleUsing the Right Tool for the Job – Context and Application in Delt Training
The last couple of blogs, I’ve touched a lot on the importance of context, not looking at the sport as a black and white endeavor, and ensuring you utilize an arsenal of tools to continually progress...
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A Case for Continued Form Refinement – Dr. Mike Zourdos Teaching the Big 3
The same phrase or saying can mean a lot of different things to a lot of different people. For instance, let’s say you’re a personal trainer working with someone who has an arched back during a plank...
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