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Fitness Myth #2: Lifting Heavy Weights Will Make You “Bulky”

By Madison Hawks, CPT and Scott Smith, CSCS If you’ve ever been afraid of looking like this from lifting heavy weights … …fear no more! Over the last few years, we as fitness professionals have been trying to instill in our clients that simply lifting “heavy” weights or working with “low rep ranges” will not […]

Fitness Myth #1: You should stretch before you workout

Ok, metaphorical show of hands … who here thinks you should do static stretches before working out? Yea, my hand used to be up too. I certainly bought into the whole pre-exercise stretch phenomena. In fact, I believe MOST people have long been under the impression that NOT stretching before doing exercise is a total […]

I’m Starving Myself and Not Losing Weight! What Do I Do!?

Adopting new diets to lose weight has become an American obsession. An obsession we utilize to combat our obsession with food and saving energy. And they often time work in the short-term but inevitably stall out as does our motivation to stay the course. Why is that? And how can we break the cycle and […]

Scott’s Top 10 List of Lifts You NEED to Know: #1 Squat

Why it made the list (Why you should do them):  A solid lifting regimen just wouldn’t be complete without some variation of the squat. People would probably complain a lot less about “Leg Day” though if they didn’t do them. That’s because squats are HARD! While you can regress this movement so that it is […]

Scott’s Top 10 Lifts You NEED to Know: #2 Deadlift

Why it made the list (Why you should do them):  The deadlift is one of the most demanding lifts on the planet due to the stress it places on both the central nervous system  and musculo-skeletal system. This stress can be a really good thing if applied properly. This compound movement utilizes the glutes, hamstrings, […]

Scott’s Top 10 Lifts You NEED to Know: #3 Chest Press

Why it made the list (Why you should do them):  While push-ups are one form of a “chest press” and are great due to the core building component and lack of equipment needed, I’m going to be discussing the supine position chest presses, aka “bench presses.” Why bench press? Cause I’m a guy and I […]

Scott’s Top 10 Lifts You NEED to Know: #4 Pull-Ups

Why it made the list (Why you should do them):  In addition to the “push-up,” the “pull-up” is THE quintessential expression of upper body strength in relation to your size. While still a very functional/useful movement in our time, pulling ourselves up has become a bit of a lost art form ever since we stopped […]

Scott’s Top 10 Lifts You NEED to Know: #5 Shoulder Press

Why it made the list (Why you should do them):  There just isn’t a better lift to develop sexy, toned shoulders/arms than pushing heavy weights over your head. The amount of shoulder stabilization required to perform this lift is extreme, which I suppose could be seen as a con (higher risk of injury), but with […]

Scott’s Top 10 Lifts You NEED to Know: #6 Land-Mine (Back) Row

Why it made the list (Why you should do them):  Bent rows such as the “Land-Mine Row” are superior to traditional seated rows in that they require the use of more stabilizing muscles (back extensors, abdominals, hips). Regardless of the many variations, rows in general are a staple in all resistance programs because of the […]

Scott’s Top 10 Lifts You NEED to Know: #7 Upright Row

Why it made the list (Why you should do them):  Upright rows are a compound movement that engage the deltoids, trapezius, and biceps. This “pulling” movement adds a nice variety to the many “push” movements and straight arm raises that are traditionally used for shoulder development. How to do them properly:  – Whether you use a […]