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Training Articles

Whether you're looking for new training tips, secrets from top athletes, new ways to target a muscle group, Q&As, new training philosophies, a way to shake up your routine or inspiration, you've come to the right place. These training articles provide education and information that you can take right to the gym for real-world application. From sports-specific articles--such as golf, football and baseball--to general bodybuilding best practices, there's a wealth of knowledge contained in these articles.


7 Mistakes New Lifters Make

Oct 17, 2014
Posted in: Articles by ProSource, Training Articles
"Rookie mistake!" Do something stupid and it's likely that a buddy berates you with those two damning words. But not every mistake is stupid, especially when it comes to training. Sometimes mistakes are simply action-outcomes that spring from lack of knowledge. If you're new to the iron game, you're going ...

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Increase Intensity With Density!

Oct 9, 2014
Posted in: Articles by ProSource, Training Articles

 Milo of Croton was a wrestler with several ancient Olympic titles under his belt, considered by most historians as the greatest wrestler of antiquity. Milo's heyday was 6th century BC but to this day his name is associated with strength. Milo built his strength by using progressive overload before ...

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Exercises For Extra Credit, Volume 2

Oct 3, 2014
Posted in: Articles by ProSource, Training Articles
[Editor's Note: Feeling the autumn blahs? Stuck in a rut in your regimen? Maybe it's time to inject a little variety into your workout. This week, we welcome back expert trainer Patrick Striet, CSCS, with the second in his series on unconventional exercises. Dare to be different!] I've always enjoyed ...

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Don't Fall Back

Sep 24, 2014
Posted in: Articles by ProSource, Training Articles
Summer has passed and fall is making itself welcome. Beyond the temperature drop and the colorful foliage, the transition from summer to fall changes life's rhythm. Lackadaisical time-passing is overcome by tighter schedules and shorter days. It's a season poised to disrupt your training progress. As seasons change, so must ...

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Clean UP!

Sep 12, 2014
Posted in: Articles by ProSource, Training Articles
When it comes to muscle fiber recruitment, the Clean is king of the gym. The Clean combines, explosion, speed, flexibility, coordination, functionality, and muscle fiber recruitment like few lifts can do. To top it off, because of the large muscle groups involved in the lift, the clean results in a ...

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12 Ways To Get Stronger

Sep 5, 2014
Posted in: Articles by ProSource, Training Articles
Socrates said, "Know thyself."  To maximize strength and muscularity and minimize body fat, no truer words have ever been spoken. At the same time, however, people sometimes get caught up with just looking at set, rep, and exercise schemes, while their unexamined training program is not worth performing.   With ...

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Lower Volume, Bigger Gains

Aug 28, 2014
Posted in: Articles by ProSource, Training Articles
Moving into my 22nd year of hitting the iron, I've never felt stronger about this tenet: you can't train at a high frequency and/or a high volume all the time. If you've read this article here at ProSource, you know I'm a proponent of changing training frequency, volume, and training ...

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Get Your Bells On!

Aug 15, 2014
Posted in: Articles by ProSource, Training Articles
Trainees and coaches are often enamored with their tools, talking in lengthy diatribes about their work as a "barbell guy" or a "kettlebell chick." The reality is all tools have their place; each is used to meet a different end. Barbells are the superior tool for strength and power development. ...

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9 Tips From A 900-lb Squatter

Aug 6, 2014
Posted in: Articles by ProSource, Training Articles
As a coach, I've had the privilege to work with a number of world-record squat record holders from teenagers to masters lifters. I achieved world-class status myself in the squat with a 909-lb squat in the USPF (United States Powerlifting Federation) in 2005. If you're at all serious in your ...

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Emphasize The Eccentric

Jul 25, 2014
Posted in: Articles by ProSource, Training Articles
As lifters, we often only consider a lift's concentric phase, the phase that takes the barbell from the bottom position to the top position, reinforcing success on the way. But this limited view confines our training potential. We narrow our focus too greatly and miss the benefit of eccentric-emphasis lifts. ...

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The Method Behind the Mass

Jul 9, 2014
Posted in: Articles by ProSource, Training Articles
Think back to high school physics class, where you learned that force equals mass times acceleration. Many lessons learned in school have no real world application; if you are serious about getting stronger or more muscular, this certainly is an exception. Two people with virtually the same genetic blueprint can ...

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Longer Range For Better Gains

Jun 20, 2014
Posted in: Articles by ProSource, Training Articles
Most rules are just guidelines. One steadfast guideline for gaining size and strength is full range of motion for full development. Sometimes, partial movements help overload portions of the movement where force capabilities are the highest. This is why we have already covered the implementation of partial movements in the ...

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Exercises for Extra Credit, Vol 1

Jun 13, 2014
Posted in: Articles by ProSource, Training Articles
In my writings here at ProSource, I've made no bones about the fact that getting stronger on a handful of basic exercises (squats, deadlifts, presses, rows, chins) over the course of many years should be the primary focus of anyone seeking a better physique and enhanced fitness. I've stated time ...

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End with a Bang!

Jun 6, 2014
Posted in: Articles by ProSource, Training Articles
Finishers challenge your will power, provide a great "pump" and are a hell of a lot of fun. Finishers add an extreme metabolic stress component, which is a key factor in maximizing hypertrophy. This is particularly important for that "meat head" lifter who has avoided high rep and bodyweight training ...

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The Case for Submaximal Effort

May 30, 2014
Posted in: Articles by ProSource, Training Articles
I grew up in a gym that was less of a fitness club and more of a Louie Simmons altar; Westside was the best side and no argument otherwise was entertained. We did ourselves a disservice. While we grew in strength -- and as lifters -- under the Westside method, ...

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4 Moves for a Massive Chest

May 20, 2014
Posted in: Articles by ProSource, Training Articles
Faking a straight on, one dimensional selfie on Facebook is easy, but real life is three dimensional and eventually someone will see you from the side. The chest is a very noticeable body part; a well-developed chest commands respect, shows strength and screams masculine virility. If your chest isn't getting ...

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6 Simple Tips for Getting Stronger

May 15, 2014
Posted in: Articles by ProSource, Training Articles
Strength isn't just for the boys in the gym. It's an essential component of a woman's quest for a leaner, attractive figure and optimized overall wellness. Your goal may be to lose fat, but you're only going to achieve that result if you have the muscle required to burn it. ...

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Will Cardio Make You Fat?

May 14, 2014
Posted in: Articles by ProSource, Diet Articles, Training Articles
We all know the type. Every gym has them. She's the woman breezing along on the elliptical trainer for what seems like hours. Or the guy trudging on the treadmill. Day in, day out, there they are, on the road to nowhere. Maybe they're even working in a little interval ...

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Are You Trying Too Hard?

May 9, 2014
Posted in: Articles by ProSource, Training Articles
In the literature of fitness and bodybuilding, the philosophy of super-maxed-out, balls-to-the-wall effort on every lift is everywhere. And there's something to be said for that philosophy. After all, if you don't try hard, you won't get anywhere. But believe it or not, there's such a thing as being too ...

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