The Six Foundational Movement Patterns

Strength training programs can vary depending on a wide range of factors.

For instance:

Is the goal strength, size, or a combination of the two?

Is athletic performance the main objective?

Bulking up, or slimming down?

Male, or female?

How many days per week can you train?

How much experience do you have lifting?

And so on and so forth….

Regardless of the specific goal, however, the one thing that should remain constant in any training regimen is the incorporation of The 6 Foundational Movements.

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Fake News

One of my favorite quotes comes from the late, great Eleanor Roosevelt:

“Great minds discuss ideas; average minds discuss events; small minds discuss people.”

Something that I feel has become endemic in our society is our interminable need to fill our dialogue with events and people.

While the blame ultimately lies on each and every one of us individually, it doesn’t help that we are taking in information in a manner completely distinct from the entirety of human history.

The 24 hour news-cycle that we have grown accustomed to, especially in the last decade, is predicated less on the foundation of truth and the dissemination of broad view-points than it is on flooding us with click-bate, talking-points, and sound-bites that can be easily digested, propagated, and thus converted into ad revenue for the top media corporations.

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The 4 Pillars Of A Healthy Diet

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Yesterday morning, shortly after waking up, I had breakfast: 2 hard-boiled eggs; a bowl of organic oats mixed with raw honey, cinnamon, and a half a cup of berries; and a big cup of organic, black coffee.

Mid-morning I had a handful of mixed, raw nuts; and an apple.

For lunch I had a half a cup of black beans on a bed of Jasmine rice; steamed broccoli; half an avocado; and 1 cup of bone broth.

My dinner consisted of 6 ounces of wild-caught salmon; a sweet potato; and kale (sautéed in ghee).

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The Best Exercises For Each Body Part

Image result for The human body muscles

I recently discussed The Law of Diminishing Returns in regard to training in an Instagram post about a week ago.

Basically, this economic principle refers to the point in which the benefit gained from something ceases to outweigh the investment (time, energy, money, etc.) required to accrue that benefit.

If you are new to training, it doesn’t take much to get results: just lift 2-3 days per week and focus on 3-4 exercises per session, consisting of full body, compound movements.

A simple workout of 2-3 sets of squats, dumbbell press, and rows can elicit some pretty impressive results if executed correctly and fused with proper eating habits.

Now, once you are passed that beginner – intermediate level and focused on taking your training and muscle-building to the next level, you’re going to have to get a little more intricate with how you design your workouts.

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The Perfect Workout

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Most people have absolutely no clue whatsoever about how they should go about designing their training sessions.

They walk into the gym and immediately head over to the free-weights or machines— without warming up—and dive in, head first, into an incredibly inefficient training session; and, in most cases I observe, a workout that usually does more harm to their bodies than good.

This is because not only are they performing exercises incorrectly, with bad form and/or in the wrong sequences, but they are also just focusing on one aspect of a training session: lifting.

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Change Your “Diet”

Image result for music and booksThis past weekend, I was listening to a “Beats 1” Podcast that featured one of my favorite young Hip-Hop artists, Joey Badass.

Joey just released his second full length LP, entitled “Amerikkkan Badass.”

The music is uplifting, inspirational, and delivers a stinging social commentary on the current state of our Union as it pertains to social justice and race relations.

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Know Thyself

 

socratesWho am I?

What is my purpose?

What is the meaning of life? 

Humans have been asking these questions for centuries.

I personally struggle with them on a daily basis, and have done so for quite some time.

Knowledge of self, or self actualization, is defined as the realization or fulfillment of one’s talents and potentialities, especially considered as a drive or need present in everyone.

In philosophy, it’s considered the highest of all human needs.

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Morning Rituals For Success

057How many people do you know (including yourself) that actually enjoy living?

Seriously.

Think about this.

How many people do you know that greet you with a warm smile and make eye contact?

How many folks do you come across that ask about your day, and actually listen to what you are saying?

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A Renaissance Man’s Guide To Reading

It is what you read when you don’t have to that determines what you will be when you can’t help it. –Oscar Wilde

We have officially begun the second half of 2016 and I have just started reading my fourteenth book of the year.

If you know me or have been following my blog then you know that reading is one of my greatest passions.

I was an avid reader as a child, but, like many people, I fell out of the habit in my early twenties.

I few years ago I made it a goal of mine to read at least two books per month as a way to spur me back into action.

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King T.U.T

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Time Under Tension. 

What is it?

Time Under Tension is the amount of time a muscle is under strain during a set of weight bearing exercise.

Simple enough.

Why is this important?

This is important because the duration of stimulus and tension on a muscle are key factors for growth and strength.

Longer bouts of strain lead to more muscle breakdown during a workout.

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