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.9ml?....or.....9% .....in a 20mls

1% benzyl alcohol? How much benzyl alcohol is in your solution?

What was your BA ratio?

TRAIN TO FAILURE... WISELY Training to failure can provide a quick boost when done correctly. By blasting every possible muscle fiber and taking sets to mechanical failure, you create insane amounts of metabolic stress and muscular damage to further muscle growth. But how can you train to...

OVER-QUANTIFICATION SYNDROME One of the worst fitness trends is the ridiculous over-quantification of everything. The key word here is "over" – rep tempos, macros, calories-crunching, rest times by the clock, FitPal, Fitbit etc. I keep having to remind people of Einstein's quote: "Not...

You often hear that "necessity is the mother of invention." That's certainly true for me in the case of the split stance Romanian deadlift (RDL) – sort of. To be honest, when I first thought of doing these, it wasn't even intended for me – and I certainly wasn't intending for it to be a badass...

Want to really test your bench press and chin-up? Try this. The goal is to perform the entire challenge with 20 unbroken sets. If you must rest, do so and complete the set. THE CRISSCROSS CHALLENGE 🔇 HOW TO DO IT For the bench press portion, load the bar with your bodyweight. Do the...

CONTRAST TRAINING BEATS DELOADING Deload or "back off" weeks are a commonly accepted feature of traditional programming. The rationale behind the idea of a deload week is supported by Dr. Zatsiorsky's "Two-Factor Theory." According to the professor: "The immediate effect after a workout is...

YOU HAVE TO WORK TO KNOW WHAT WORKS Most lifters float aimlessly in and out of gyms without a plan, goal, or strategy. Most haven't experimented nearly enough with their training in order to have the slightest clue as to what works best for them. They stick to the same routine year round...

A PROBLEM WITH DEADLIFT FORM Most of my athletes love deadlifts. The ones that don't love deadlifts actually do love them; they just don't know it yet. I've come to one certainty about the lift: Not all of them look the same. Some of my clients' deadlifts were ugly. The ugliness occurred almost...

For some reason, curls are often tossed into the wimpy exercise pile along with triceps kickbacks. Yeah, yeah, we should all be doing weighted close-grip chin-ups, but let's set one thing straight: every bodybuilder with big, muscular arms did curls to help him build them. He did not just "stick...

TAGS ATHLETIC PERFORMANCE, EXERCISE COACHING FUNCTIONAL FITNESS: YOUR NEW #1 GOAL What's your main goal? Get stronger? Build muscle? Drop fat? Nothing wrong with those, but you'd be better off shifting your goal to real-world performance: functional fitness. Performance, strength, and body...

The year was 1966, and after effortlessly defeating Helmut Riedmeier to gain the title "The Best Built Man in Europe," 19-year-old Arnold Schwarzenegger was anticipating yet another bodybuilding victory at the NABBA Mr. Universe Pageant. Upon his arrival in London, the massive youth was swarmed...

WHAT IS TIME UNDER TENSION? Surf the internet and you're bound to see a slew of training recommendations based on the concept of time-under-tension (TUT). Basically, this refers to how long the muscle is under strain or resisting the weight during each set. Do 12 reps of biceps curls, taking...

🔇 Here's a unique single-leg Romanian deadlift variation, using a barbell in a corner, that I developed using a body lean to hit the glutes in two ways. The unique aspect of this exercise is subtle, but it makes a big difference in the glute involvement. ACTION AND COACHING TIPS Keeping your...

PUSH-UPS ON THE RINGS As much as I love the barbell, it can be very unforgiving on the joints. So the variety of angles you can get on gymnastic rings (or similar) is phenomenal for the health of your elbows. When you look at how many different angles of pronation and supination there are...

🔇 With the 2/1 technique, lift the weight using two limbs and lower the weight with one limb. For the leg press, you'll lift the weight up with both legs, lower slowly with one, then repeat, alternating legs. Accentuating the eccentric (negative) stress will lead to more strength gains. The...