Blood flow restriction training has emerged in the fitness and rehab worlds as the latest modality to help patients get their strength and muscle mass back faster than ever. A huge amount of research has shown that hypertrophy (muscle mass) gains can be achieved at very low loads (20-30% of an individual’s one-rep max) versus conventional training requiring loads at...

The toes to bar can be one of the more frustrating skills for fitness athletes to develop. This movement requires a combination of strength, coordination, and mobility. Lacking in any one of these areas makes performing the toes to bar much more difficult and will either prevent an athlete from being able to do a full T2B or rob them...

If you thought you were going to get an article on the best rep ranges to build muscle then guess again. Instead, you’re going to find out how to optimize each and every one of those reps to build maximum muscle while allowing you to remain injury-free. Not all reps are created equal. Here’s how to get the most out...

Do you pull high enough on a chest to bar pull-up but can’t touch without a huge arch? Can you get one chest to bar, but crash to a dead stop and then have to restart your whole kip over to get your next rep? The chest to bar pull-up is an extremely hard movement that requires lots of strength...

If you’ve spent any significant time working to push your performance to the next level, you know that an occasional tweak will happen that creates some soreness with exercise. Usually, these tweaks though are nothing to worry about, and training can continue as normal. But what can you do when a more significant injury occurs? After months or years of...

Let’s be honest, as CrossFit athletes, we want to improve our health and performance, but what we want more than anything is to look better. While many fitness enthusiasts will argue that CrossFit is not the best route for building muscle mass, it is undeniable that many CrossFit athletes have developed incredible physiques following the CrossFit methodology. In this article,...

Get Your First Pistol Squat For some athletes cranking out reps of pistol squats is no issue. But if you’re reading this, you are not likely in the lucky group of athletes. Instead, the combination of strength, balance, coordination, and mobility required for the pistol squat makes this a frustrating exercise. This pistol squat progression will help you improve both...

Lat Strength In Fitness Athletes Lat strength is incredibly important for CrossFit athletes. I commonly describe this muscle as the glutes of the upper body. In so many movements performed by fitness athletes, the lats are the prime mover and also protect joints such as the shoulder from unnecessary stress. It is essential to understand the role of lat strength...

Handstand Pushup Strength Progression Building to your first strict handstand pushup requires a considerable amount of strength and balance. You will need to get comfortable being inverted while building strength in the triceps, shoulders, pecs, and back muscles. Here is a basic guideline to learning the strict handstand pushup against a wall. Our 4-week Handstand Pushup program has helped hundreds of athletes...