All posts in “Strength”

Less is More? German Volume Training – 10 Sets vs. 5 Sets

(This is a simple reduction of the recent November 2017 NSCA Journal with recognition to the research performed by Amirthalingam & Mavros et al.)


The typical adage of less is more falls in the line with the law of moderation. The typical adage you will hear in any gym and by generic programs from trainers is “3 sets of 10 reps” or what they consider their golden standard. However, there are many options to induce stress like eccentric reps, 1.5 rep schemes, pause reps, accentuated eccentric reps, pyramid (up or down), drop sets, supersets, and circuits. However, simply performing more sets with the same intensity can also provide the simpler bonus of more total training volume (TTV). So what happens when you train more? Can you achieve a greater result with the adage “less is more?”

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kettlebell swing cairns

Can Kettlebell Swings Improve Lower Back Issues?

(This is a simple reduction of the recent Kettlebell November 2017 NSCA Journal with recognition to the research performed by Keilman & Hanney et al.)


Having lower back pain designates you into a category that affects millions of American’s lives and is the highest rated reason why workers take days off. Low-back pain can be split between generalized lower back pain (LBP) and specialized (those suffering from degenerative conditions). Those who suffer LBP often do not pursue a positive treatment to strengthen the areas effect (quadratus lumborum (QL) and piriformis muscle (PF)). Avoiding strength training often produces more visits to the physical therapy office or additional days complaining. Most programming for an individual relaying LBP would consist of stabilizing efforts in a prone or supine\position. Recent research by Keilman & Hanney et al offers a different modality: kettlebell swings.

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Overtraining: Myths, Truths, & Confessions

 What you’re getting yourself into:

Approx 2000 words, approx 13-15 minute read

Key Points:

1. Overtraining can happen to anyone at any time and in most cases to professional athletes

2. Physiological, psychological, and nutritional factors or deficits can lead to overtraining

3. Intensity and volume seem to be the biggest culprit behind programming

4. You can self monitor yourself and understand where you need to rest or autoregulate

5. There are no reliable tests to measure overtraining; most symptoms are subjective, no ‘sole’ symptom

6. You can develop musculoskeletal injuries if unchecked – not just a lack of desire to train

7. Rest & Recovery protocol is the best solution to intensive training

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