It’s My PR

Yesterday, I front squatted 295 lbs, which was a personal record (PR) for me. I was very happy about this.

I know of high school athletes who can front squat 315 lbs x 10 reps. That doesn’t concern me. I don’t care what anyone else is doing; I care what I’m doing.

Some lifts will come very easy for you. For me, these include variations of deadlifts, chins, pulldowns, rows, hip thrusts, back extensions, swings, and curls.

Other lifts will not come very easy for you. For me, these include variations of squats and presses.

In the gym, I’m a posterior chain badass and an anterior chain sissy. This doesn’t stop me from pushing myself as hard as possible on my squats and presses. Slowly but surely, they’re creeping up.

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Who thinks CrossFit needs a Glute WoD?

Crossfit is undeniably one of the biggest trends in the fitness industry at the moment. In just a few short years, it has acquired a large influence over the way that coaches carry out strength and conditioning.

One of the central tenets of CrossFit is that their approach is the best way of achieving elite-level results. But very few CrossFit WoDs (workouts of the day) include specific gluteus maximus exercises, like hip thrusts, barbell glute bridges, pull-throughs or horizontal back extensions. While they do tend to perform sled pushes and American-style kettlebell swings, it’s just not the same, not by a long-shot. When I started integrating specific glute work into my training, my clients immediately saw huge results in terms of glute development, strength, and power.

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protein-shake

Why You Don’t Really Need a Post-Workout Protein Shake

By Eirik Garnas
www.OrganicFitness.com

Everyone who’s been lifting weights for some time have inevitably heard – and most likely bought into – a lot of the gym talk and magazine wisdom surrounding training and diet. Besides learning that eating every other hour and completely destroying each muscle group once a week is the optimal way to go for muscle growth, new strength trainees usually hear about the “anabolic window” that opens up after a workout and the boost in protein synthesis and muscle growth that occur if you consume fast-absorbable protein directly after your last set. It doesn’t matter whether you’re hungry or not, just getting it down is the priority. While some trainees cling on to these notions for their entire lifting career, those who start reading research and evidence-based information quickly learn that a lot of the general beliefs about training and nutrition are either inaccurate or outright harmful. But, while a lot of the myths in the fitness community are quickly dismissed by these smart lifters, the majority still hold onto their post-workout protein shake. Getting enough protein into your body is clearly essential if you want to maximize muscle growth and strength gains, but does it really make a difference whether you get some of these essential building blocks into your body directly after training or not?

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Strength Trumps Conditioning for Body Improvements

Today I have a very exciting story to share! When Kristen, a Get Glutes member since day one, recently showed the forum her updated pics, my jaw dropped. I was blown away by her progress. I immediately asked her to write a guest blog for me so she could share her experiences and detail her journey. Kristen’s mental transformation has mirrored her physical transformation. I’m sure that many of my readers are frustrated with their lack of progress. So was Kristen. But she persisted and prevailed, and she learned to train smart, not just hard. So don’t give up! And Kristen, I’m damn proud of you!

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