Hey there! Thanks for joining me on my next installment of the 3WH. Today we’re talking the ROW: There are many variations of the row that we’ll cover, but it’s important to understand that A) everyone needs to row, a lot and more often than they think they should B) The row helps build upper back…

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Welcome to a new series that I’m calling 3WH, or the WHAT WHEN WHY HOW series for exercises. The Deadlift is hands-down one of my favorite exercises of all time I make it a point to work it at least once a week. Because of how effective the deadlift is with stripping body fat and building…

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You’re busy. I get it: the hustle. The grind. Early bird catching worms and night owl. I’m busy too, grinding, hustling, and showing that Millenials are just as hardworking and determined as anyone. Building an empire, however big or small, takes grit and determination. It takes your time and energy. Anything and everything to build…

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Program Design 101: 5 Steps to Kick Ass in the Gym So you’re ready to hit the gym! Good for you, and best of luck moving forward. But that creeping feeling comes in: What the fuck am I supposed to do in the gym? I don’t blame you: there’s a dude over there pumping his…

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I walked into the gym with my program in hand. A comprehensive program from top to bottom: everything from big strength work to accessory lifts; mobility and correctives; sprinkled with some core stability and some bicep pump work, cuz hell, why not? Sets/Reps/Tempo…A1) paired with A2), Tri-set with B’s paired beautifully together. I was an…

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