General


progressive overload milo
Gaining muscle and getting stronger isn’t terribly complicated but there are some common pitfalls (which I’ve written about previously). Aside from consistency in training, the most important aspect to make progress is progress. This may seem silly and quite basic although this is one area of training I see people messing up all the time. The correct terminology is “progressive overload” which refers to increasing the training stimulus overtime. This is important because the body quickly adapts to a specific stimulus […]

Progressive Overload Pitfalls


The full-depth squat is an excellent exercise, but not everyone can and should be going ATG. If you haven’t already read The Deep Squat Manifesto, I would highly recommend reading that article first as it will provide the background for this article. If you’re blessed with exceptional mobility and squatting ATG comes with ease than this article isn’t for you…for the rest of us continue on. What makes a deep squat? Before we dive into potential ways to improve squat depth it’s important to […]

Fix Butt Wink and Squat Deeper



In recent years there’s been a move back towards the fundamental barbell lifts — especially the squat. Overall this is positive, although with it has come an epidemic of gym bros squatting weights way heavier than they can handle, utilizing a range of motion that’s often the butt of a joke or internet meme. Interestingly though, it seems as though the pendulum has swung now in the other direction such that the emphasis on squatting is about going ATG (ass […]

The Deep Squat Manifesto


*article originally published on LeanItUp.com When it comes to lifting, it seems like most people who’ve been lifting for any substantial amount of time don’t “look” like they’ve been lifting for that long. This could be in part due to a skewed perception of what are naturally achievable results, but more likely than not, it’s due to many years of sub-optimal practice. We’re breaking down 5 of the most common beginner’s lifting mistakes so that you don’t have to suffer from the […]

5 Reasons You’re Not Making Gains in the Gym