Anthony Mychal Hybrid Blueprint

Click here for a free Athletic X Physique Workbook and learn about the Eight Essential Exercises for the X Physique.
Smart one you are.

Uncategorized

Is there a difference between barbell and bodyweight training?

barbell bodyweight differences

Last post we waxed some context by basically saying that both “barbell training” and “bodyweight training” are ambiguous concepts that need a stronger definition. Being an Olympic weightlifter is “barbell training,” as is being a powerlifter. Being a gymnast is “bodyweight training,” as is being a twelve year old kid struggling to do five push-ups while watching Dragon Ball Z. (That last example may or may not be self anecdote.)

So the first step is really clarifying not only where your abilities are now, but where you want them to be in the future — you need a some sort of compass guiding your way.

Beyond the philosophical introductory layer, we can start to look at the differences between barbell and bodyweight training. And this topic is probably best seen under the direction of the age old question:

Is it possible to get good gains with just bodyweight training?

Stated another way, is there something one does that the other doesn’t? 

In my opinion, absolutely. 

The body only knows tension…right?

Talking about the differences between barbell and bodyweight training starts with a heuristic often thrown around: the body doesn’t know the tools, it only knows the tension. 

The body only knows that it needs to strain a certain amount to overcome an unfavorable situation (like being nearly crushed by favorably arranged hunks of iron). It doesn’t really say, “This is a barbell. This is a kettlebell. This is a dumbbell. This is…,” and then go on to give special attention to one tool over another.

And because of that, the body doesn’t necessarily respond in any unique or special way to any one piece of equipment, which brings us to this:

There’s no difference between barbell and bodyweight training because it’s all about tension produced; as long as you’re producing the same tension, you’re good to go. 

Right?

The trouble with tension

The most tension my calfs have ever experienced come at 2AM in the form of muscle cramps, and I don’t really see those as training sessions. (Although maybe I should keep a post-workout shake on hand every night, just in case!)

This view of tension is a problem because everything becomes muscle, muscle, muscle. We break our training down by muscle groups. We massage muscles. We gauge fatigue on how our muscles feel. We look at muscle tension.

We ogle over muscles.

But training and tension taxes more than the muscle. Consider that the muscle itself funnels into a tendon and that tendon funnels into bone. All of these things remodel under stress, not just the muscle. And then there’s the nervous system, endocrine system, immune system — yeah, you get the idea.

Training isn’t necessarily about tension

Training is about stress.

In order to really compare the two, we have to take a look at the stress each form of training makes the body deal with.

STRESS GIBLET #1 – ORGANISM EFFECTS

Although you can tax muscles with bodyweight training, the over all systemic effect doesn’t quite match up to the blow you can deliver with a barbell.

You can produce tension in the upper body pressing muscles with a push-up, but compare the systemic effect of a push-up with something like a bench press. In a push-up, you only have a certain percentage of your bodyweight being born by the bones of your arm — a percentage that always depends on your own bodyweight. With the bench press, “weight” isn’t a limiting factor, so you can load up the bar with more than your bodyweight (pending strength), which generally makes for a greater systemic overload.

This systemic effect potential of barbell exercises often can’t be replicated with bodyweight exercises because you can’t “load” the system in the same way. (A lot of people smarter than me often say that loading the spine make for great neurological demand.) You might be able to create comparable tension, but that doesn’t exactly equate to comparable stress. 

In a sense, you can say that barbell exercises can be more fever (widespread effect). Bodyweight exercises can be more head cold (local effect).

STRESS GIBLET #2 – TENSION (HEADACHES)

Let’s jump back to tension. Beyond systemic effects, you might be able to create comparable tension with bodyweight exercises.

Might. 

To understand this, we have to bring back to the bodyweight levels from last article.

LEVEL 0

Bodyweight squats, push-ups, inverted rows, etc.

LEVEL 1

Cossack squats, chin-ups/pull-ups, parallel bar dips, etc.

LEVEL 2

One arm push-ups, one arm chin-ups, pistol squats/shrimps, etc.

LEVEL 3

Levers, planches, handstands, and other floor/bar skills.

LEVEL 4

Basically the third level done on rings, and other advanced ring skills.

It’s not simply about producing tension, it’s about being able to scale tension overtime to continually challenge the status quo of adaptation. These layers put scale and tension in perspective given your current ability.

If you’re below LEVEL 0, then working towards LEVEL 0 will likely give you the tension and stress you need to see change. Same can be said of LEVEL 1. But once you pass LEVEL 0 and 1, scaling tension and overload is tough.

I’d bet you’d gain muscle taking yourself from being able to do one push-up per set to twenty. But twenty to thirty? To one-hundred?

Not so sure.

And so when you get good in the LEVEL 0 and 1 range, often times high training frequency is one of the only ways to continue the overload. You’re not really producing the same high tension (because you’re stronger), and so the only way to amass more is to do more.

Of course, you can move onto a higher level, but that doesn’t come without hiccups.

LEVEL 2 STRANGENESS

Something funky starts to happen around LEVEL 2. It would seem that, given the skills are tougher, they’d naturally overload the targeted muscles more than the lower levels…but that’s not always the case. 

Let’s take the one arm push-up, for example. By all means, supporting more weight on one arm means more overload. It also means more responsibility for the bones, tissues, and entire upper body pressing structure.

Things look good.

Except that, for a lot of people, the limiting factor in the one arm push-up isn’t necessarily the pressing strength, but rather the torso strength and being able to lock down and stabilize the the offset loading. Same thing happens with the pistol squat. Single leg makes for more stress than any bodyweight bilateral version, but poor ankle mobility — not leg strength — is often the limiting factor.

Moving up the chain into LEVEL 3, a weak set of wrists can (and likely will) limit the maximum tension you’d be able to produce up the chain and into the chest and shoulders. I could go on and on, but the main message is that for a lot of bodyweight exercises, technique (on some level) interferes with the ability to produce decent tension.

A quick recap

The body doesn’t know tools, only tension…but there are two caveats:

  1. Tension is nice, but it doesn’t represent the totality of what’s going on inside the body – the total stress. 
  2. Even though bodyweight exercises can produce some worthwhile tension, they can also be self limiting.

Naturally, this makes it seem like I’m flushing bodyweight exercises down the toilet, but I’m not doing that at all. (So to all you zealots ready to bash my face in: have patience.) Some of the bodyweight training’s supposed downfalls are actually upsides. And besides: barbell training ain’t perfect either. This is why I think combining them both is ideal, and that’s something we’ll keep unraveling next time.

The basics of combining barbell and bodyweight training: qualifying context

combining barbell and bodyweight training anthony mychal

A lot of the questions I get asked pertain to the relationship between bodyweight and barbell training. Some of the hard hitters include:

  • How do you merge both?
  • Which is better?
  • Is there a way to get gains with just bodyweight training? Or just barbell training?

Being my contextually obsessive self, I have a hard time answering these questions because it’s like asking about ingredients in a recipe…without actually having a recipe.

And so, most often, I’m sure I answer in some snide philosophical tone that makes it seem like I’m dodging the question, even though in reality I’m just saving myself from my own self induced existential crisis. So before we start to tackle the bodyweight and barbell bucket, let’s start with some context.

BB + BW Combo: the barbell side of context

What does “bodyweight” training mean? “Barbell” training? We need to qualify these things before we do anything else.

Barbell training seems obvious enough, but it’s not. Bodybuilders, powerlifters, Olympic weightlifters, and even CrossFitters—all of these athletes use the barbell for a high percentage of their training, yet each athlete spats out differently.

Plopping bodyweight training atop an Olympic weightlifting ethos of pulling from the floor, putting things overhead, and squatting with a high frequency is different than plopping it atop a powerlifting ethos of more benching is different than training like ‘roided up bodybuilder that hits every muscle group hard once per week.

Qualifying barbell training is important because it usually determines (a) not only lifts that are prioritized, but also (b) training programming. The biggest implication of all of this being stress, and how to manage the stressors that each philosophy brings about.

If you’re a powerlifter that can’t give up bench pressing, then you’re in a different situation than a goonie like myself that holds no allegiance to any sort of sport. I can pick and choose my spots given my overall interests and goals, which is why I have barbell stones that err on the Olympic weightlifting side but aren’t fully immersed there.

BB + BW Combo: the bodyweight side of context

Qualifying bodyweight training is more frame of mind than anything else. One the questions we’ll eventually get to (and one I’m asked a ton) is whether or not it’s possible to get gains with just bodyweight training.

There are two unknowns to that question, and we’ll deal with this one first: what does “bodyweight” training mean to you? Doing a push-up is “bodyweight” training, but so is doing an iron cross.

Bodyweight skills, in my opinion, have tiers:

++++++

LEVEL 0

Bodyweight squats, push-ups, inverted rows, etc.

LEVEL 1

Cossack squats, chin-ups/pull-ups, parallel bar dips, etc.

LEVEL 2

One arm push-ups, one arm chin-ups, pistol squats/shrimps, etc.

LEVEL 3

Levers, planches, handstands, and other floor/bar skills.

LEVEL 4

Basically the third level done on rings, and other advanced ring skills.

+++++++

This classification will pop its head back up again for different reasons, but primary point now is that if you have a LEVEL 4 frame of mind then you’re in a totally different place than someone with a LEVEL 0 frame of mind.

(For curious minds: the levels aren’t linear. You don’t have to accomplish LEVEL 2 before moving to LEVEL 3, for instance. The classification has a different purpose beyond progression.)

BB + BW Combo: the end game

The last initial contextual layer is qualifying the end game: what gains are you seeking? Prioritizing skill development is different than prioritizing hypertrophy is different than wanting a combination of both.

For instance, CrossFit merges barbells and bodyweight training, but I’d never do CrossFit. Yet I merge barbell and bodyweight training—see how context is an important thing to tackle?

This sort of reroutes back to the above two buckets, in a way. CrossFitters compete in certain lifts and events and not others. There are not a lot of high level bodyweight skills in the sport, as the muscle-up was a long time pinnacle of bodyweight investment. For a gymnast though, a muscle-up is a ground zero fundamental skill.

BB + BW Combo: recap of context

Before going anywhere with a barbell and bodyweight conversation, you have to hit those three layers of context:

  • What kind of barbell training? What to do value? How does that determine how you’re going to train and the stressors you’re going to put on your body?
  • What kind of bodyweight training? Where’s your head at? LEVEL 0?
  • What’s the end game? Do you want to prioritize barbell training and use bodyweight as something “extra?” The reverse? What do you value and to what end?

And I think that’s a decent enough launch pad. We’re in a much better spot now to talk about merging both barbell and bodyweight training.

Trying to find the magic card

There are fifty-two cards in a standard deck. Numbers go from 2 to 10. The face cards are the jack, queen, and king. And then there’s that ace thing, of course. Each card has four suits: clubs, diamonds, hearts, and spades.

Fifty-two total known cards.

It never changes.

The goofy thing about cards? If you aren’t playing a game, they’re nothing more than a shiny piece of paper or a thrifty coaster. But if you are playing a game? Everything changes. The cards represent a lot more.

But even when you’re playing “games,” there’s not one card that wins all the time — there’s no magic card that only a handful of people know about and are keeping secret.

Losers look for magic cards.

Because it’s not about the cards. The cards aren’t the hard part.

It’s about the game. The hard part is finding out the game you’re playing, and then arranging the desk so that you can’t lose.

Yes, the known deck.

It’s not a secret. Most everything you need is out there. And if you don’t know about it, it’s probably not hard to find. Instead of looking for new, think about context.

Tip: deadlift with a wider grip for better upper back, glute, and hamstring gains



If you’re familiar with me, you know I’m a huge fan of snatch grip deadlifts…assuming you’re ready and prepared to make use of them. They’re a great “light” (from an organism standpoint) alternate to something like a conventional deadlift, and they hit more of the hamstrings, glutes, and upper back. I credit a lot of my own physique development to them.

But one of their downsides: you almost always have to use straps when you do them. (Well, I guess you don’t have to, but I would. No mixed grip either. It’s really hook grip, straps, or bust.) Because I’m OCD about getting some grip work in, I can’t justify replacing all pulls from the floor with snatch grip work. 

What I did do though was widen my conventional deadlift grip. It’s not quite conventional-narrow, nor is it quite snatch-wide. It’s at that sweet spot of width, but also not too far to make gripping the bar impossible.

Aside from training more upper back (from the wider grip), but it also increases the range of motion of the pull. Usually, when using this grip, I’ll be able to hit my glutes and legs a lot more than in a conventional deadlift. Since I want the deadlift to be more of a leg exercise, this is a win win. (Most people that pull conventionally end up making it more of a back exercise.)

The video linked up above shows the width I use. Keep in mind, I’m 6’4″. I’m using straps in the video because it’s a longer set of Olympic style Romainan deadlifts, but if I were doing lower rep “conventional” style, I wouldn’t be using straps.

May the gains be with you.

(And yes, that’s my new slogan.)

Sacrifice strength for power?

Outside of being a raw dawg beginner, you will never be as strong and as fast as possible simultaneously. This is one of those myths perpetrated by people that obsess over absolute strength.

I won’t deny strength being an important part of speed for most “mortals.” (It probably isn’t if you’re a genetic freakazoid, as some people are just fast. And, in fact, some believe that speed is a ticket to strength, not the other way around.)

But if you’re chasing (or exceeding) a 2xBW squat and looking to maximize your vertical jump, you’re going to have to prioritize. Back off of your strength work when you’re looking to peak for any sort of power work. The slow grinding strength adaptations interfere with the relaxation and recoil adaptations needed for explosive movements.

When I say “back off,” I don’t mean stop. Something as simple as cutting the volume in half will do the trick. So if you’ve been squatting for 4×6, ramping up your strength, drop it back to 4×3. You don’t have to necessarily lower the weight either, since the volume reduction tends to be “enough.”

 

Want to See My Notes on Training? Eating? Cooking? Life?

I hate blogging.

Don’t get me wrong. I like you. I can’t thank you enough for reading this.

I like writing, too.

But I hate blogging because it’s so . . . finite. Some of my favorite articles that I’ve written, like this one, probably won’t be seen by the majority of people that come to this place. It’s buried in the archives.

What a scary place, those archives. It’s a library without order. I don’t even want to go there, myself.

This was why I started the Mychalbolic Time Chamber thing I had going. It was a great idea in my head: starting from the beginning and working my way through this entire world of aesthetics and athletics in a sequential manner.

It made a lot of sense.

Until it stopped making sense.

Most of January, I did my best to pump out one essay per day. That felt good, to be honest. I liked publishing every day. But most nights, I found myself spending 3-4 hours (no joke) working on every essay to get it out in time. It was becoming a chore, and that’s something I didn’t want.

The whole point of the MTC was to write evergreen articles. Things that would be up here for years and years. Yet I found myself bound by the clock, focusing more on churning something out rather than quality or purpose. I want writing for this place to feel fun, because then the articles are funner to read. Time tables don’t usually help with this, especially a time table of one longer article per day. 

Prior to January, I usually tried to pump out one longer article per week on a subject that I was interested in. While that worked, I’m growing weary of longer articles. And if there’s one thing I learned from the MTC, it’s that if I spend a long period of time talking solely aesthetics, my brain fries like an egg. (One of the reasons it took so long for me to find an “end” to the skinny-fat saga.)

Skinny-fat syndrome is only part of my life. It’s a big part, don’t get me wrong. But there’s a giant bucket of not only athletics and tricking, but also life and philosophy.

And I want to share things that I learn about from all of these areas. I’m always learning. I’ll be cliche and mention that the more I learn the less I know. I hate myself for saying it, but it’s true: I’m forever a student.

So to keep this little post short in itself, here’s what you can expect:

I’m still going to write longer essay type things. I don’t know if I’ll save these for a different website where they become more permanent and not lost in a random archive or what, but I still want to continue shelling out my top-down theory of how both athletics and aesthetics come together. It’s my own personal Einstein-esque unified field theory.

I’m going to write more about athletic and tricking and gymnastics because this is where my heart lies most these days, and this is where I do most of my digging and learning currently.

Expect more videos. It’s hard for a socially awkward introvert to get in front of that thing, but I’m going to try. I’m going to especially try to get some of my own training.

I’m going to post some acrobatics and ticking tutorials in light of the weather turning.

I’m going to post on this here blog every day starting Monday March 10th, and use it primarily as avenue to post what I see as “field notes.” Most of the things posted from now on will be shorter (thank Jebus, right?) — think one tip at a time distilled into something easy to take with you every day — and relate to just about anything that piques my interest. Could be something with athletics, aesthetics, philosophy, life — I’m sure you’ll get an idea of the kind of person I am rather quickly, which will then let you know what you’re in for on a regular basis.

Expect a lot of quotes and notes from the books I read. Also, expect book reviews.

Lastly, I wanted to thank you for reading. It warms my heart when people e-mail me with news of my site changing their life. It’s just unbelievable to fathom, honestly. I’m honored to be able to serve you, and that’s why I’m making these changes.

As a goonie, I feel it’s my duty to share the things that make my own brain tick. I hope this leads you to your own discoveries and opening of fun new rabbit holes you thought never existed.

If you want to get these daily posts (starting Monday) to your inbox, use the form below.



Thanks again.

The Mychalbolic Time Chamber…?

Starting in 2014, you can expect a different tone around here. I’ll explain more at the turn of the year, but the bottom line is that I’ve been hiding for a long time. I haven’t published lots of things that I’ve wanted to publish, primarily because I didn’t really know how to do it in a way that wouldn’t lead to mass confusion and chaos.

But I think I’ve found that way.

Starting December 26th, I’m going to post every day. I don’t know for how long, I just know that I need to post.

If you’re on my newsletter, you’ll still get your one email per week keeping you up to date on what’s going on. If you want the goods delivered to your face every day, you can sign-up for that, too.

Just throw your email into the box below.



As of now, it’s called The Mychalbolic Time Chamber, because it’s time to learn a lot of stuff in a little time.

On the 26th, I’ll hit you with some quick tips — pitfalls, more or less. That’ll continue until the 1st, and then things will really start to get juicy.

Curious about skinny-fat syndrome?

You don’t want to miss it.

Curious about merging gymnastics and barbell training?

You don’t want to miss it.

Curious about acrobatic fast twitch mischief?

You don’t want to miss it.

Curious about building a body with a certain athletic looking vigor?

You don’t want to miss it.

Curious about my philosophical and mildly coherent babble about physical training leading to enlightenment?

You don’t want to miss it.

Ready?

Name. In. White. Box. Click. Subscribe.

See you soon.

Sight Beyond Sight

When Captain Ginyu stole Goku’s body, he didn’t know how to tap into the physical power for the same reason Luke couldn’t get the X-Wing out of the swamp on Dagobah. Your mind and body are one comprehensive unit.

I could just schlep a program in front of you. The exercises would be listed. So would the sets and reps. This is probably all you wanted from the get-go anyway.

But unless your mind is in the right place, that piece of paper won’t give you the results you want.

How do you know if you’re moving with grace? How do you know if you’re emotionless? How do you know if you’re tapping into your true potential? What’s the difference between an Olympic weightlifter working up to a daily maximum and you working up to a daily maximum?

I once heard of a story of a man that lived in the crevice of a mountain. This man had remarkable healing powers. For years, a journeyman sought this nomad. The journeyman wanted to know the secrets of healing.

The journeyman waded through the forests. He slept on the soil. He searched for months.

One day the journeyman awoke with an awful illness. He had a choice. Lay there and suffer, or give one last attempt at seeking the nomad.

By fate, he found the nomad. After telling the nomad how long he’d been searching for him and the illness he acquired along the way, the nomad agreed to share his secrets. They walked and walked. Walked all night back to the nomads home — a tiny crevice in the foothills of a giant mountain.

There wasn’t much in the crevice. Tree stumps were arranged in a circle around a fire pit. To the right was the nomad’s bed.

“Sit,” the nomad said.

The journeyman sat on the stump. The fire loaned the little light in the room . . . enough light for the journeyman to see the nomad pulling leaves from a tiny plant growing at the foot of the bed.

“What’s that?” the journeyman said.

The nomad turned his head slowly and smirked.

“The secret.”

The nomad put the leaves into a pot and boiled it over the flame for a half hour. All the while, the journeyman couldn’t help but wonder if this nomad’s secret was nothing more than a cup of tea.

“Drink,” the nomad said as he handed a journeyman the cup of tea. By this time, the journeyman was in agony. The illness was spreading, but he was happy. The nomads secret cure was in his hands. He blew the tea to cool it down, noting the ripples flowing away from the body. He couldn’t help but think that this looked like every other cup of tea he’s ever had.

Five minutes passed. The journeyman’s tea was gone. Gulped down. The nomad sat with his legs crossed. Tea just about full. Smelling the steam.

“Sleep,” said the nomad.

The journey man cuddled up with himself, but couldn’t help but notice the nomad drinking tea over the next two hours—the same tea that it took the journeyman five minutes to drink.

This continued for two more days. The journeyman pounded the tea. The nomad sat quietly.

On the third day, the journeyman got frustrated. Even though his illness wasn’t getting worse, it wasn’t get better. He approached the nomad with fury, asking him why his tea wasn’t curing him.

The nomad smirked.

“When you drink tea, you drink tea. When I drink tea, I drink tea.”

There’s a fundamental difference between training and training. Between lifting weights and lifting weights. Eating and eating. 

It’s up to you to jump the gap.

The way you train changes as you gain experience. At first, you’re just passing time. You don’t really know how to use your muscles for concentrated effort. You’re tentative. But, over time, you learn how to train.

Sometimes it’s less about the motion and more about the meaning. What does it mean to you. How does it effect your personally? Emotionally? Or are you doing it just to look good for some girl that doesn’t even know you exist?

If your program could talk, I bet a lot of the times it would say, “I’m sorry. It’s not me, it’s you.

I know my own ghosts of programs past would tell me this. You can do the same program at two different points and get two different set of results. That’s why grand master chess players can burn 7,000 calories playing a game of chess, and why we can move the same pieces and go through the same hurrah without having any significant physiological response.

All battles are first won with the mind.

There’s sight.

And then there’s sight beyond sight.

Which do you have?

A Trickster’s Guide to Ankle Injuries and Strength

trickankle

In January of 2011, I broke my foot in five places during a fluke tricking accident. (Don’t bail tricks, kids. Never ends well. Your thoughts = your actions. Don’t tell yourself that things won’t end well mid-trick unless you want things to not end well.)

I was on crutches for longer than I want to remember. I was in an itchy cast most of that time, too. I still remember how tough it was for me to go to sleep every single day, as my foot throbbed with pressure against the tight shell of the plastered cast.

Now, if you know anything about me, you’d know that I’m an aggressive rehabber. I firmly believing starting movement as fast as possible after an injury. Despite my doctor’s orders, I was slowly easing weight onto my foot — even to the point of squatting a few days after getting casted. I was walking with a boot before my cast was even off, and I fully believe that my aggressive attack was one of the reasons I didn’t have a rebreak — something all too common with bone breaks in the foot.

(For those wondering, the problem with my foot now is a neuroma, and that developed about seven months after I was out of my cast after an Olympic weightlifting stint — one of the reasons I can’t really do much in the way of Olympic lifts anymore, and why I simply stick to aggressive pulls that are Olympic weightlifting-esque.)

Anywhooooo, despite all of the rehab I did with my cast on, my foot was still a limp noodle when the cast came off. I could barely walk, and I had no fine motor control down there. My foot slapped against the ground with every stride, much like a girlfriend slapping a boyfriend across the face. If you want an example of how bad things were, stand up. Shift your weight onto one leg, and lift the other in the air. You’re probably balancing on one leg just fine. Yeah, I couldn’t even do that for a millisecond.

Over the next month or so, I really entangled myself in rehab so that my foot would heal correctly. Since my ankle was casted, I was primarily looking at regaining ankle function, which led me down many avenues.

The entire time, I couldn’t help but think to myself: boy, this stuff could really help tricksters.

Dogen’s Titanium Ankle tutorial often floats around as the “go to” for ankle health among tricksters, but it’s really not even a scratch on the surface of true ankle health. I really wanted tricksters to understand the foot and ankle as I had come to understand them, because I thought it could prevent some injuries.

Just recently, I got around to putting my ideas down — how I rehabbed my foot — and spun it in a way that would benefit tricksters most. I filmed videos, took pictures, and created a neat little eBook. The entire process took a bunch of my free time, and I was originally was going to sell it. After all, paying some bucks for information on ankle injury prevention would be worth more than I’d likely even charge for it. We’re talking about not only tricking downtime, but also medical bill uptime. Even a simple copay for a lot of people in America can top $20-30.

But then I thought about the mission at hand. And then I thought about most tricksters, and thought back to when I was a Dragon Ball Z inspired kid doing insanely stupid things in my backyard in the name of tricking, most of which was only possible thanks to Jujimufu — a man willing to give a lot of his free time creating tutorials to help ambitious kids like myself.

And so that’s why I decided that, at least for now, to make A Trickster’s Guide to Ankle Injuries and Strength free. You only pay if you want to pay. You can grab it here via Gumroad (a new retail platform I’m experimenting with). Feel free to put in $0. If my writing has helped you in the past, and you want to donate some money, you put whatever number in the box you feel is right.

Either way, I hope this helps you. I simply ask that, from one trickster to the next, you let each other know about this.

This isn’t the ultimate ankle injury guide, but rather a reflection of my own experiences spun in a way that will benefit you from not only a rehab standpoint (dealing with pre-existing injuries and common treatments, like why you probably shouldn’t use the RICE technique), but also an injury prevention standpoint (there’s a strengthening program to follow). I’m pretty sure that you’ll come away with a different attitude after reading it, and that’s the goal.

9 Common Intermittent Fasting Mistakes

It should come as no surprise that I’m a proponent of intermittent fasting. In fact, despite trying many other nutrition schemes, I was never able to gain muscle without getting fat before hopping on the intermittent fasting bandwagon.

Given that I’ve been drinking the Kool-Aid for quite some time now, I’m approached by eagar souls looking to dive in to a world of fasting and feasting without boundaries.

But beware: This could be costly. You have to set yourself up with realistic expectations, and avoid common newbie mistakes.

Here are some mistakes you probably are making, followed by some suggestions for improvement.

[ ...click here to read more... ]