Showing posts from September, 2007

Article at

So I just had an article published at You can read it here:

5 Battle-Tested Strategies for Size and Strength

T-nation is one kick-ass muscle site and it covers every aspect of physical training that I love: bodybuilding, Olympic lifting, powerlifting, strongman, MMA, joint health and mobility, etc.

I was pretty giddy when I saw my article on the site, because I've read T-nation since its inception. Hell, I had a 2 year subscription to MM2K before the Goldfinger issue. TC Luoma was the only guy infusing a lot of humor into a muscle mag at the time, and it really influenced the way I write my articles.

So to have my article alongside articles from giants in the field like Poliquin (who also influenced my writings) makes me very proud but very humbled at the same time, because I know I have so much farther to go.

Dieting Made Simple

Sometimes the simplest plan is the best plan. This doesn't necessarily it's the most effective plan, just that it's the best suited plan for you at a given moment. For example if you wanted to lose fat quickly, then go on a cyclical ketogenic diet, strength train three times a week and do HIIT two or three times a week.

That's the most effective plan. But is it the best plan? No, because most people are too lazy or busy to do any of that, let alone all of that.

Most people are willing to settle for half-ass results if they put in less effort and thought. Sad but true. Well, let me give you a no-brainer plan for dieting. No calorie counting (I never count calories, not even for my clients).

Just do the following everyday:

1) Drink only water and green tea (no sugar coffee is optional). No other liquids.
2) Pack your lunch. It's going to be a large salad. That's it.
3) Pack a snack. It's going to be an apple.

If you concentrate on these 3 simple tasks and ate a regu…

Strength training for LE

Although I train off-duty cops, they don't have athletic or physique goals different from the general population. They usually ask for the same thing everybody else asks for: "I need to lose this gut."

"I want to be one big badass motherF*****."

"I want to be stronger."

Cops are human just like everyone else, so they have the same vanities. When it comes down to it, most would rather look good than perform athletically. And yes, depending on your assignment or whatever call you get, it is an athletic event.

For LE strength training (and we're talking solely strength, not cardio), I usually recommend the following exercises. Remember, this is not a complete program for LE strength and conditioning. This is just what I include in such programs:

1) all variations of Pull-ups for upper body strength relevant to LE

2) all variations of Deadlifts - You'd be surprised how often cops have to pick up a person laying on the ground. Usually it's som…