SHOULD YOU BE TAKING A PRE-WORKOUT DRINK?

This last week I’ve had two new clients come in and both say that they took a pre-workout drink so I figured I should talk about this and share what I told them. You can but I would spend my money on foundational supplements before spending money on a pre-workout. If money isn’t an issue […]

TWO UNIQUE CORE EXERCISES WE’VE ADDED TO OUR PLAYBOOK

Our playbook consists of around 20-25 core exercises give or take when you factor in variations. When I find something that I believe has value, I add it to the playbook. Recently, I came across the 1-Arm Farmers March from someone I follow, and the Half Kneeling Low-to-High Cable Chop I saw multiple times over […]

PROFILING THE TRAINING OF AN AMATEUR BOXER

Lance Hughes commenced his training with Ascend Perform in April of this year. Following his aspirations of becoming a professional boxer, he approached Ascend Perform to enhance his strength. This write-up will not delve into the intricate details of his training program, as it would be undesirably comprehensive. Rather, the subsequent section will scrutinize Lance’s […]

DO YOU NEED TO TAKE EXERCISES TO COMPLETE FAILURE?

The Henneman Size Principle Dr. Henneman’s discovery of the “size principle” in 1957 explains the order in which motor units are recruited. This principle is widely discussed in exercise science classrooms. Among strength and conditioning experts, focus is given to hypertrophy, force production, and the rate of force production. However, regardless of the desired adaptation, […]

WHAT SUPPLEMENTS DO YOU NEED?

To be at your best, taking supplements is crucial. Nowadays, being average won’t cut it. However, it’s important to remember that the supplement market is like any other industry – there are high-quality supplements and there are low-quality ones. Investing in high-quality supplements will yield the best results. Here’s what the Metabolomics test is (straight […]

YOUR SHOES ARE MAKING YOUR FEET WEAK

When I’m not training people at my gym I am spending a considerable amount of time studying, whether that’s from books, videos, podcasts, webinars, seminars, etc. I absolutely love what I do and never get bored because of all the new information that’s constantly coming out. Here is some resources on training the foot and […]

FAT LOSS – EXERCISE DEFICIENCY, OR POOR NUTRITION HABITS?

(The picture above is a past client of mine in Chicago that made decent progress, but once he took my advice and cleaned up his diet, his progress improved tremendously.) There are basically two schools of thought when it comes to exercise/training for fat loss. The first school of thought is that a good diet […]

THE CORE MUSCULATURE: FORCE TRANSDUCER, NOT FORCE PRODUCER

(Pictured here is one of my clients that’s an adamant golfer training a rotational core exercise to transfer force through the core into the upper body as a driver.) The human body is an incredibly complex machine, and the muscles that make up our core are no exception. These muscles, which include the rectus abdominis, […]