My New Training Mix vs Old

For thirteen years (as of 2015) I followed a bodybuilding regime. Now, for the past year, I’ve been following a new training mix of athletic training: mobility, flexibility, and functional exercise. Why the change? I found flaws in my old routine. Strict bodybuilding practices, with limited focus on flexibility, mobility, or functionality, led to muscle…

Protect & Build Your Posture w/ These 14 Posterior Chain Exercises

You call yourself an athlete? Then you must build a strong posterior chain, the rear of your body which comprises of your back, glutes, and hamstrings. The state of these muscle influence your posture, for good or bad, and are vital to optimum athletic performance. Every good athlete has powerful glutes, explosive hamstrings, and a strong back. But…

Training for Mass vs Tone

Some people are afraid of inadvertently growing large muscles, and simply want tone. But, the truth is, building muscle mass requires very deliberate changes to diet, exercise, and lifestyle. Toning also requires changes to those three elements, but to a lesser degree. If done right, one can embark on either goal with ease. Just use…

Advanced Glute Workout

Okay, no fooling around anymore, girls and guys. What really targets the glutes? Squats? Fire hydrants? Yoga Booty Ballet? No. No. And no! If you want to build nice glutes — guaranteed —  do movements that target the glutes maximally. The Misunderstanding of Squats for Building Glutes Squats are an excellent exercise for overall lower body…

Glute Workout Routine

I don’t believe in doing indirect exercises in hopes of a direct result. A lot of people preach that all you need to do for a nice butt is deep squats. That’s not entirely true. Some people are genetically un-gifted when it comes to their glutes. I’m one of those people. Squats were not enough…

Plyometric Exercise Options

Plyometric exercises are short-burst movements that involve propelling your body off the ground. These movements require a lot of energy and burn calories during and after exercise. Plyometric training is often categorized as high-intensity interval training (HIIT). Recently, many exercise scientists and elite trainers have attested to the effectiveness of plyometric exercise over steady-state cardio: the traditional mode of…

Blast Your Shoulders

The Warm Up: Always warm-up before a workout. Doing so prepares your muscles to work, and can decrease your chances of injury. A warm-up is said to “activate” muscles. Which, in theory, helps with growth. I wish I paid heed to this rule when I was a newbie. Then, never did comprehensive warm-ups, and one…

My Biggest Leg Day Mistake

From 2007-2013, my “heavy” leg day exercises were done with the Smith and leg press machines. I pushed hard, lifted heavy, but over that six-year period, all I got was big, shapeless legs. This made me jealous of other women’s legs, wondering how they got them so muscular and lean. This was especially frustrating because I…