11 Ways to Break Fitness Plateaus

Weider weight & Lock-Jaw collar

Sometimes, you get in a rut with your Gym Flow progress where your progression with a fitness goal has stalled. Here are 11 ideas to consider for your next workout plan. 1. Set & Rep Schemes If you’ve been using the same set & rep schemes for months, you could use some periodization. If you’ve been…

How to Prepare for Leg Day

DAY BEFORE LEG DAY: Realize how much life may suck after leg day. Adjust leg day activities originally set for immediately after leg workout and day(s) after leg day as needed. Clean out Mangina.   LEG DAY: Poop in the morning.  You may still poot mid-rep on the first working set of squats or leg…

ATTN: Gym Rat

Wipe down the bench, or your area on the fitness mat, after you’re done, especially if you’ve been sweating or putting your shoes on it (step-ups or box jumps). Dropping or throwing weights at the end of your set makes you a douche.  Seriously, you’re sooooooo wiped out from those garbage form curls you can’t…

The 10 X 1 Workout for Strength

10x1 Workout Plan image

I prioritize strength development in my workout programs a lot, maybe a lot more than I should if you factor in periodization. Keep in mind, I’m no expert in the exercise science field. I only have my experience, old workout logs, and research notes – mostly Bodybuilding.com, Muscle & Fitness, and Exrx.  I was doing…