Strength and Performance

Getting bullshit strong and maximizing athletic performance.


I’m back with another round of interview questions with Coach Joe Meglio, head coach at the Underground Gym in Edison, NJ, and one of the top rising stars of the fitness industry. If you missed the first interview, make SURE you check it out here.

All right, let’s get right into it!
Read more on Strength Coach Interview – Joe Meglio – Part II…


I get a lot of questions over the day and one that comes up fairly regularly is “how often should I deadlift?”. Well, the short and unsatisfying answer is like everything else in life: “It depends.”

There are a variety of factors that are going to have to be considered, such as:
Read more on How Often Should I Deadlift?…


One of the great things about being a part of the strength and conditioning community is the ability to connect with other coaches and athletes to bounce ideas off of. There’s some awesome people to be found who really share my mindset: Throwing down and making their athletes better. I was able to catch up with one of the young guys I really like in the business and got him to answer some questions for you, my readers.

As you know, I have a pretty solid bullshit detector and I can’t stand the “Internet Coaches” who don’t train anyone but spout ideas. Being an academic is great, but be honest about that. I’ve had the opportunity to both train with Joe and to (more importantly) watch him train athletes several times during my visits to the Underground and there’s no question that he knows and does what he talks about.

All right, without wasting any more time, let’s here what “Coach Megz” has to say!
Read more on Strength Coach Interview – Joe Meglio – Part I…


In addition to training athletes, I have a strong and rock star clientele of hard-charging, aggressive, focused adults. You, as a reader of this blog and a fitness enthusiast (unless you’re totally lost and ended up here looking for pictures of a baby chick in a sandwich bun, in which case: Welcome!) probably fall into that category.

I love working with people like you, because you get it. No matter where you start, you know that progress comes through focus and determination. You also don’t whine, cry, or back down from challenges. My in-gym adults are the same way. Like I said, I have an awesome group of both online and in-gym clients. There’s no room for whiny bitches here.

With this type of person comes some challenges, though. If you’re focused and aggressive in the gym while also seeking expert guidance and training, chances are you’re focused and aggressive OUTSIDE of the gym, too. As such, I train a lot of lawyers, doctors, CEO’s, law enforcement, etc. These people don’t work generic 9-5’s where they punch a time clock, work out, then go home. Most of these people would be chewing on the door frames if they had to do that. Nope, they grab life, and life gets in the way CONSTANTLY.
Read more on Kettlebell Complexes: Quick and Effective Conditioning and Fat Loss…


When it comes to program design, lots of people break down not so much on the sets and reps but on the exercise choices themselves. With all of the information and marketing out there it seems like there are simply too many to choose from! For example, I just sat here and thought of push-up variations. In under two minutes I wrote down 37. I’m pretty sure I could get that number to 100 in 5-10 minutes.

Now granted, I probably spend much more time thinking about push-ups than the average person, but anyone that’s been in a gym for any length of time could probably come up with about a dozen pretty quickly. And that’s just for the simple push-up! Do you really need 100 different types of push-ups?

You can see where people can become caught in the weeds.
Read more on Selecting Muscle-building Exercises for “Double Duty”…


One of the cool things about being in the business group I’m in is that I get to meet some of the best trainers in the country, pick their brains, and then share that info with you guys. Today I’ve got a guest post from one of these superstar trainers – Joe Carabase. When it comes to getting lean, building an awesome physique, AND being able to do some impressive stuff, Joe’s got it down.

So here’s how Joe sees exercising for a USEFUL set of six-pack abs.
Read more on The Best Exercise For Six Pack Abs…


how to get strongerA couple of weeks ago I dropped five tips on how to get stronger on you. As promised, I’m back with five more. Without more preamble, here’s five ways you can start crushing more weight, building more muscle, losing more fat, and taking the next step to monster!
Read more on 10 Insider Tips To Gain Strength – Part II…


Gain muscle and strength fastEveryone wants to get stronger. Everyone loves quick tips. So here’s 10 of them. I’m going to expand on some of these in further posts, but until then take some initiative and implement them into your program where they fit!
Read more on 10 Insider Tips To Gain Strength – Part I…


Today is Memorial Day here in the United States. Every year we observe this holiday to remember and thank our military service members, particularly the fallen, who have allowed us to have the greatest country in the world. It’s through their service and sacrifice that we enjoy the freedoms that most of us take for granted, let alone the ones that we recognize.

Memorial Day has also come to encompass remembering all of our loved ones who’ve passed, regardless of military service. In my mind, this is also important. I’m not one to live in the past anymore, but that doesn’t mean that I’ve turned my back on those who’re no longer with me. I love and miss all of you.
Read more on Make It Happen Monday – How I’m Celebrating Memorial Day…


build muscle lose fat fastI had a meeting today with one of my consultation clients and as is often the case, our conversation revolved around one of the biggest issues I see when people want to get strong, lean, and be bad mothers.

*****by that I mean “Bad Mothers” in the Samuel L. Jackson sense, not like the Dateline sense… which pretty much just takes some cocaine and a drug-dealer boyfriend.*****

Anyway, this guy wants to be the biggest, baddest, and leanest dude on the block.  He’s already big as hell, pretty strong, and athletic.  Those parts are covered.  Now it’s time to get him shredded.

He’s been dieting for a while (successfully) but now has hit a bit of a plateau.  The fat just isn’t coming off anymore.  Needless to say, he’s frustrated.

The thing is, he’s doing everything right.
Read more on Your Crime Against Nature That’s Keeping You Weak and Fat…