Knowing your one rep max (1RM) is a requirement to build an effective strength training program.
Why?
First, that number tells us how strong we are.
The 1 RM is how much weight we can maximally lift for 1 repetition in a given lift.
It's the ultimate test of our strength.
What muscle do you think is critical for performance in kettlebell training, powerlifting, Olympic weightlifting, bodybuilding, or to achieve ultimate athleticism in any sport?
It should be pretty obvious that would be the gluteus maximus.
If you fail to tap into the power of this muscle, you'll greatly limit your training performance and results.
We really can't emphasize the importance of the glutes enough in performance training and for developing the ultimate athletic body.
If the word "law" makes you uncomfortable, call these things whatever you'd like.
But, I feel so strongly that if you follow these 5 things, you will be on the path to long term training success and nothing will stop you.
Think about it like this.
If you preface each of these laws by this statement, "I will continue to get better if I ..."
These are 5 essential training laws to your optimize performance and maximize your results for the long term.
Stealth shoulder exercise or is this a little bit crazy?
There's an unconventional exercise that provides fantastic strength and mobility, if you learn how to perform it safely and progress it properly.
That exercise is the kettlebell SOTS press. The SOTS press is an incredibly powerful exercise for the shoulders, as well as your entire body. I'll explain all about it. First, you should realize this exercise is NOT for everyone. But, if you're interested in developing ridiculously strong, powerful, mobile shoulders and want to learn how to progress this exercise from scratch, please read through this entire article.
There's a lot of great exercises for the abs and, in my opinion, none of them have anything to do with sit ups or crunches.
The key to abdominal strength and development is about training the whole body to stabilize at a high level.
What I mean is stabilizing in functional movements, not training to actively flex our trunk (as with sit ups and crunches).
One the best ways to develop abdominal strength is with basic barbell lifts.
