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And, should you want it, HERE is a free copy of The Metabolic Blueprint — a comphrensive workout manual with 101 of my best metabolic strength workouts for faster fat loss. ” If you really want to spend a phase or two getting as strong as humanly possible, spend a lot of time using 3 x 3 as your set/rep scheme for your main movements (squat/bench/deadlift/chin-up/etc). You don’t need to do this forever (I don’t) but having short phases with 1-2 full fast days per week will force your body to burn fat fast. Because I’ve put together a free manual (The Metabolic Blueprint) with 101 of my all-time best metabolic strength workouts so you can burn fat, build strength, and improve your athleticism in the same workout.

The risk:reward just isn’t worth it for them and, realistically, they have much more important things to develop (core strength and control, hamstring & glute strength, Either way, actively avoiding low back flexion in your training (as an elite lifter, not a general fitness enthusiast) isn’t doing you any favors. And, in my opinion, you’re a lot less likely to hurt yourself (and a lot more likely to lift heavier weight) by strategically training your lower back in its weakest position. Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more.

Used carefully and sparingly, rapid fat loss protocols work very well, especially for people who thrive on short bursts of strict dieting to see faster results with minimal time investment. So shouldn’t we stay away from rapid fat loss protocols if we know we’re going to lose more muscle? The “proof” that rapid fat loss protocols cause more muscle loss comes solely from the specific methods in which the researchers structured their protocols. And after several years of experimenting with various rapid fat loss protocols on myself and my online coaching clients, I can confidently say there are many ways to structure rapid fat loss so you maintain your muscle mass and maintain (or even gain) strength while losing fat and increasing motivation.

I chose this as the feature picture — not because she has good technique — but because she’s making the same deadlift mistake I outline in today’s video. She’s actually making several mistakes (shoulders way too far back, hips too low, forgot to put on clothes before going to the gym, etc) but those are topics for a different day. I’ll explain everything in the video so make sure you watch it from start to finish (don’t skip around or I promise you’ll miss a big piece of the puzzle) but this mistake, if not addressed, will dramatically increase your risk of lower back pain/injury and definitively keep you from hitting big personal records. Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more.