Kern Strength and Fitness

What do you think is a more effective training program? 2 really hard days a week, or 6 moderately tough days a week? Over the long run, the 6 moderately tough days will be better. Even though it's never full boar, you get that much more practice in for your skill. A chance to grow stronger on three-fold the amount of volume. Consistency is key.

Holy smokes it's been a minute! Hello world!! As we enter into 2017, take a moment to think about what goals you want to accomplish in your training. Whether it's a milestone lift or body composition goal, don't just think about your end goal, but your stages leading to that goal. Want to snatch your bodyweight? Cool, how far are you away from that? What do you need to do better? Let's make 2017 a great year from the get go!

Full range of motion??? What's really the deal here? Should everyone go full range of motion? For optimal health and injury prevention, you are much less likely to be injured if you practice the function of going full range of motion that you can control. For example, touching your chest all the way down in a bench press, squatting ATG, Deadlifting from the floor instead of rack pulls, etc. But when does limited range of motion becomes useful?... It's a old bodybuilders tactic to not fully lock out during sets, say for example, squatting. They'll go to about 85-90% of their end range of motion towards the finish, then immediately return to the bottom of their squat to repeat the set. This is used to create tension on the muscles in a constant phase. Great for hypertrophy work. Note, however, that many of them still get as much range of motion as they can in the eccentric part of the lift, so as to not rob themselves of results. Sorry guys, but quarter squats still don't do jack for building your legs. Get that end range of motion and watch your muscles grow!