Once again, it has been quite some time since I last posted. That is one thing that will change with the first of the year. I will be posting on a weekly basis, so be sure to check in often.
Since finishing school and coming home a lot has happened. I've started working with clients at Neighborhood Health and Fitness Center in my hometown of Ravena, NY. I've been studying for my CSCS, with the intention of taking it as a birthday present to myself by the end of January. And I've been contacting old friends from the area to help network myself as a strength coach and personal trainer.
As a side note, I am offering 2 free training sessions for anybody that would like to take a test run. I will only be offering this for the next few weeks, so take advantage soon!!
Now that you're caught up with what I'm doing, let's get into some New Year's Resolution talk.
Every year thousands of people set resolutions with all of the intention in the world of keeping them. Many sound like, "I'm going to get a gym membership and workout five days a week," or, "I'm going to stop drinking soda and eating junkfood and eat nothing but egg whites and chicken breast."
Although these may be great training and diet goals, they are simply unrealistic. And having unrealistic goals is the reason why you see so many people fail only months or even weeks into the new year.
So what should you do? Not make training and diet goals? Of course you should!
I wrote very early in this blog that if you want to change something, work on doing it for 6 months and it will become a habit. That may have been a bit long, so I want to decrease the time to about 3-4 months.
Work on changing one aspect of your training, diet or life for this amount of time and it will become a habit, says the author of Success Principles, Jack Canfield.
For example, my diet resolution is to drink a gallon of water a day. This equates to 128 ounces, which means I have to fill up my shaker cup just over 5 times a day.
Once I have done this for the next 3-4 months, I'll pick another "resolution" that will eventually become a healthy habit.
You can pick 3 or 4 resolutions for any aspect of your life to work on for the year, but work on only one at a time. This focus will make it much easier to change into a habit that should stick with you for the rest of your life.
Hope this helps you in your quest to lifelong fitness and health! Please leave any questions or comments below.
I can also be contacted for questions or inquiries about training at bobby.fisk@yahoo.com.
Thursday, December 30, 2010
Tuesday, November 2, 2010
Recent Events and Training
It's been a while since I posted, as I've been busy finishing up my MBA, training teams entering their playoffs and making plans for when I come home in a couple weeks. It's an exciting time of year as fall sports begin the playoff season. With that, I want to congratulate the Averett men's and women's soccer teams for winning their first round matches today, both winning 2-1. I'm looking forward to watching both team's play this Friday in their semi-final games since both teams were consistent with their strength training throughout their seasons, and because I'm a huge soccer fan. I also wish the best of luck to the women's volleyball team who will go into their tournament this weekend and the football team who has two weeks left of their regular season.
I also thought it would be a good change of pace for me to give you guys a look into what I have been doing in the weight room along with the two gentlemen that have made up my first training partners in two years.
I have been thinking about getting into powerlifting in the past couple months so I've been focusing on maximum strength. This has created an interesting dynamic since one of my partners has an arena football league tryout in February. He has also been on the same strength program.
In my mind, its no coincidence that my lifting numbers are as high as they have ever been. For the last three months I've missed very few workouts with my group, we push eachother every single day and we have a ton of fun together. I believe intensity is the most important key in strength training, as we have had many conversations about exercises and set rep schemes and haven't stuck to one program for longer than a month. Having partners that you are accountable to, are stronger than you and have the same goals cannot be replaced.
As for my diet, I have taken the approach that since this is most likely the last time I will ever have an all you can eat buffet, I'm going to take advantage of it. Eating a lot of good foods with a few glasses of milk throughout the day, as well as really focusing on post-workout nutrition with protein and creatine has helped me gain about 20 pounds, with very little of it being fat.
For the first time in a while I have also been running on off days at least two days a week. These running days have included short sprints (under 40 yards) and hills. It helps that the football player I train with is trying to decrease his 40 yard dash time, so I run starts and build ups with him.
I'm still nowhere near my goals and in order to even look decent at a powerlifting competition I will need to continue increasing my strength numbers. With that said, I will be looking for people who would like to train with me when I come home, so if you are somebody looking to add strength, mass or just get in great shape all together, please let me know.
For those training for a sport, I have gained a great amount of knowledge by working with the Averett University teams this fall and I will continue to learn by going to seminars and possibly even taking undergrad classes in order to better myself. No matter the goal, I can certainly give some pointers whether I work with you one-on-one or just from a distance.
If you have any questions or comments be sure to post or email me.
I look forward to being back home for the Thanksgiving holiday and getting to work in the career that I have fallen in love with. I hope to hear from all of you soon!
I also thought it would be a good change of pace for me to give you guys a look into what I have been doing in the weight room along with the two gentlemen that have made up my first training partners in two years.
I have been thinking about getting into powerlifting in the past couple months so I've been focusing on maximum strength. This has created an interesting dynamic since one of my partners has an arena football league tryout in February. He has also been on the same strength program.
In my mind, its no coincidence that my lifting numbers are as high as they have ever been. For the last three months I've missed very few workouts with my group, we push eachother every single day and we have a ton of fun together. I believe intensity is the most important key in strength training, as we have had many conversations about exercises and set rep schemes and haven't stuck to one program for longer than a month. Having partners that you are accountable to, are stronger than you and have the same goals cannot be replaced.
As for my diet, I have taken the approach that since this is most likely the last time I will ever have an all you can eat buffet, I'm going to take advantage of it. Eating a lot of good foods with a few glasses of milk throughout the day, as well as really focusing on post-workout nutrition with protein and creatine has helped me gain about 20 pounds, with very little of it being fat.
For the first time in a while I have also been running on off days at least two days a week. These running days have included short sprints (under 40 yards) and hills. It helps that the football player I train with is trying to decrease his 40 yard dash time, so I run starts and build ups with him.
I'm still nowhere near my goals and in order to even look decent at a powerlifting competition I will need to continue increasing my strength numbers. With that said, I will be looking for people who would like to train with me when I come home, so if you are somebody looking to add strength, mass or just get in great shape all together, please let me know.
For those training for a sport, I have gained a great amount of knowledge by working with the Averett University teams this fall and I will continue to learn by going to seminars and possibly even taking undergrad classes in order to better myself. No matter the goal, I can certainly give some pointers whether I work with you one-on-one or just from a distance.
If you have any questions or comments be sure to post or email me.
I look forward to being back home for the Thanksgiving holiday and getting to work in the career that I have fallen in love with. I hope to hear from all of you soon!
Monday, September 13, 2010
Move your body first
It's been a while since I've posted anything because I have been doing what I love - working with athletes to help them get stronger. I'm learning a ton by working with as many as five teams a day and I couldn't be happier with how busy I've been with that, school and my part time job.
Anyway, on to the topic of this post.
I've been working with many athletes who have never even seen the inside of the weight room, which, as I've told them, is better then being taught how to lift weights before they are actually ready to do so. When athletes are young, many are given the same program sports teams have done for years without any type of progression. Do they get stronger doing this? Yes, many do. But many are often building strength on top of dysfunction (Got that from learning all about the Functional Movement Screen).
So when I get these athletes, many cannot squat do a depth anywhere close to parallel and can't perform a perfect set of 20 push ups. So my job is to start them back at the basics. I want to see them get into a nice squat position, with their thighs below parallel, before they goblet squat. I want them to be able to do 15 push ups with a 45 pound weight on their back and their feet on a bench before they bench press (that, I believe is from strength coach, Mike Boyle).
They need to be able to pump lunge with a 45 pound plate over their head without losing their balance before they have dumbbell's in their hand for walking lunges.
These are some of the progressions I have learned from others that I have my athletes work through. Many can perform these perfectly within the first few sessions, but some need more work which could include holding certain positions, stretching or just some technical form correction. But whatever it is, I want my athletes to be able to move as close to perfection as possible before adding difficulty or weight to exercises.
This will also pay off in the long run. By getting athletes to move through a better range of motion now, they should be able to stay healthier throughout their careers, as opposed to gaining a lot of strength on top of faulty movement patterns that do not put them through a full range of motion.
What I want you to take away from this post is: Move your body through a range of motion first, and once your technique is flawless, that is the time to add weight, but at the same time, you don't want to lose that range of motion.
For more progressions, questions or comments, be sure to email me or leave a comment at the bottom of the page.
I'll be trying to post at least once a week, so keep checking back and thanks for reading!
Anyway, on to the topic of this post.
I've been working with many athletes who have never even seen the inside of the weight room, which, as I've told them, is better then being taught how to lift weights before they are actually ready to do so. When athletes are young, many are given the same program sports teams have done for years without any type of progression. Do they get stronger doing this? Yes, many do. But many are often building strength on top of dysfunction (Got that from learning all about the Functional Movement Screen).
So when I get these athletes, many cannot squat do a depth anywhere close to parallel and can't perform a perfect set of 20 push ups. So my job is to start them back at the basics. I want to see them get into a nice squat position, with their thighs below parallel, before they goblet squat. I want them to be able to do 15 push ups with a 45 pound weight on their back and their feet on a bench before they bench press (that, I believe is from strength coach, Mike Boyle).
They need to be able to pump lunge with a 45 pound plate over their head without losing their balance before they have dumbbell's in their hand for walking lunges.
These are some of the progressions I have learned from others that I have my athletes work through. Many can perform these perfectly within the first few sessions, but some need more work which could include holding certain positions, stretching or just some technical form correction. But whatever it is, I want my athletes to be able to move as close to perfection as possible before adding difficulty or weight to exercises.
This will also pay off in the long run. By getting athletes to move through a better range of motion now, they should be able to stay healthier throughout their careers, as opposed to gaining a lot of strength on top of faulty movement patterns that do not put them through a full range of motion.
What I want you to take away from this post is: Move your body through a range of motion first, and once your technique is flawless, that is the time to add weight, but at the same time, you don't want to lose that range of motion.
For more progressions, questions or comments, be sure to email me or leave a comment at the bottom of the page.
I'll be trying to post at least once a week, so keep checking back and thanks for reading!
Thursday, August 5, 2010
Another Diet and Warm-Up
I'll start with a great article I read last Friday on a way to think about your diet. It comes from EliteFTS.com and if you are interested in anything that has to do with training, sign up for their newsletter. Here's the link to the diet...
http://articles.elitefts.com/articles/nutrition/the-mountain-dog-diet-%e2%80%93-a-healthier-way-to-get-leanadd-muscle-or-both/
I also wanted to touch on warming up before training. Too many times I see people walk into gyms and weight rooms and just begin their training. This drives me nuts, to see competitive athletes and every day gym-goers starting their workouts without properly preparing themselves.
A warm-up serves two purposes: To get the body physically prepared and to get the mind mentally prepared. By warming up you get the joints and muscles ready for training by increasing blood flow throughout the body. And this is the time that should be a signal from your brain to your body saying, "its time to get to work". This is your time to concentrate on what you need to accomplish during the training session.
Warming up can be done in 5-10 minutes and does not have to be as boring as riding a stationary bike (although that is better than nothing). It also does not include static stretching, unless flexibility is a concern.
Here is the warm-up I have my athletes do prior to strength training and/or agilities and conditioning.
For this warm-up I have them take their shoes off (Why I, and many other trainers do that is for another post).
This is done from sideline to sideline on a basketball court.
Each exercise is done for 1 length.
Toe walks
Heel walks
Forward lunges
Backward lunges
Side lunges - Left foot lead
Side lunges - Right foot lead
1 leg deadlift walks
Quad grabs
Frankenstein walks
Knee hugs
Ankle pulls
Skips
backward skips
High knees
Butt kicks
Then they get on their hands and knees and I put them through a couple core and glute activation exercises I learned from Kettlebell Master David Whitley (who is also a strong man and does shows. Youtube his name and prepare to be amazed).
Then they will put their shoes back on and we will start out training session.
I will add and take out things that I see from other trainers, or sometimes I will think of something that I believe is new myself until I type it into youtube and see somebody else was doing it 6 months ago.
Now you don't need to do all of the exercises for a warm-up. This was an example. Personally, I do an abbreviated warm-up based on what I am doing that day. I start every session with some corrective exercises since my hips have been pretty terrible for years now. Then I go through a number of the above exercises and go through this jump rope routine:
100 regular jumps
50 left foot
50 right foot
100 alternating
50 high knees
100 regular
This is from Dave Tate's 5/3/1 Manual and I really like it as the last piece of my warm-up.
The point of the warm-up is to get a good sweat going. The guys I work with now would be jumping into first-step exercises or will be warming up for a heavy lift next so they need to be mentally and physically prepared. And this isn't just for athletes, as anybody going into a training session with the goal of getting better needs a solid warm-up.
Be sure to leave any questions and comments below or on Facebook.
http://articles.elitefts.com/articles/nutrition/the-mountain-dog-diet-%e2%80%93-a-healthier-way-to-get-leanadd-muscle-or-both/
I also wanted to touch on warming up before training. Too many times I see people walk into gyms and weight rooms and just begin their training. This drives me nuts, to see competitive athletes and every day gym-goers starting their workouts without properly preparing themselves.
A warm-up serves two purposes: To get the body physically prepared and to get the mind mentally prepared. By warming up you get the joints and muscles ready for training by increasing blood flow throughout the body. And this is the time that should be a signal from your brain to your body saying, "its time to get to work". This is your time to concentrate on what you need to accomplish during the training session.
Warming up can be done in 5-10 minutes and does not have to be as boring as riding a stationary bike (although that is better than nothing). It also does not include static stretching, unless flexibility is a concern.
Here is the warm-up I have my athletes do prior to strength training and/or agilities and conditioning.
For this warm-up I have them take their shoes off (Why I, and many other trainers do that is for another post).
This is done from sideline to sideline on a basketball court.
Each exercise is done for 1 length.
Toe walks
Heel walks
Forward lunges
Backward lunges
Side lunges - Left foot lead
Side lunges - Right foot lead
1 leg deadlift walks
Quad grabs
Frankenstein walks
Knee hugs
Ankle pulls
Skips
backward skips
High knees
Butt kicks
Then they get on their hands and knees and I put them through a couple core and glute activation exercises I learned from Kettlebell Master David Whitley (who is also a strong man and does shows. Youtube his name and prepare to be amazed).
Then they will put their shoes back on and we will start out training session.
I will add and take out things that I see from other trainers, or sometimes I will think of something that I believe is new myself until I type it into youtube and see somebody else was doing it 6 months ago.
Now you don't need to do all of the exercises for a warm-up. This was an example. Personally, I do an abbreviated warm-up based on what I am doing that day. I start every session with some corrective exercises since my hips have been pretty terrible for years now. Then I go through a number of the above exercises and go through this jump rope routine:
100 regular jumps
50 left foot
50 right foot
100 alternating
50 high knees
100 regular
This is from Dave Tate's 5/3/1 Manual and I really like it as the last piece of my warm-up.
The point of the warm-up is to get a good sweat going. The guys I work with now would be jumping into first-step exercises or will be warming up for a heavy lift next so they need to be mentally and physically prepared. And this isn't just for athletes, as anybody going into a training session with the goal of getting better needs a solid warm-up.
Be sure to leave any questions and comments below or on Facebook.
Sunday, July 25, 2010
Sunday Thoughts
I've been studying and studying for my CSCS exam which has led me to a lot of interesting topics that I could talk about. So instead of just hitting you with one, I'll briefly discuss a few thoughts I have had in my last week or so of studying.
Do something every day
Cartilage in joints has the least amount of blood flow and needs activity to get the necessary nutrients to keep it healthy. My high school basketball coach used to say this to my team all the time, to do SOMETHING even on our days off. Now this makes sense, especially as we all get older.
General Adaptation Syndrome and Progressive Overload
You have to place demands on the body that your body has not felt before to improve. This means you need to add weight, add reps or decrease rest periods in order to get anything out of your resistance or aerobic training sessions.
Stop looking in the mirror
It takes 16 training sessions before hypertrophy (increases in muscle fiber size) to occur. Yes, after a workout you will feel pumped, but go into each session working on gaining strength and the muscle will be sure to follow it.
Training differences between males and females
There aren't any. The only real differences between training males and females are that females should incorporate a bit more prehabilitation to protect the knee joint. Other than that, females have the same potential to build strength as men do. Don't worry, ladies, resistance training won't make you look like a bodybuilder because of the 10x difference in testosterone production that men have. But, the same rules apply: Progressive overload is a must.
That's all I have today since I have to get to the gym myself and tackle a couple of practice exams tonight, along with some finance homework.
If you have a question or comment, be sure to leave it below.
Do something every day
Cartilage in joints has the least amount of blood flow and needs activity to get the necessary nutrients to keep it healthy. My high school basketball coach used to say this to my team all the time, to do SOMETHING even on our days off. Now this makes sense, especially as we all get older.
General Adaptation Syndrome and Progressive Overload
You have to place demands on the body that your body has not felt before to improve. This means you need to add weight, add reps or decrease rest periods in order to get anything out of your resistance or aerobic training sessions.
Stop looking in the mirror
It takes 16 training sessions before hypertrophy (increases in muscle fiber size) to occur. Yes, after a workout you will feel pumped, but go into each session working on gaining strength and the muscle will be sure to follow it.
Training differences between males and females
There aren't any. The only real differences between training males and females are that females should incorporate a bit more prehabilitation to protect the knee joint. Other than that, females have the same potential to build strength as men do. Don't worry, ladies, resistance training won't make you look like a bodybuilder because of the 10x difference in testosterone production that men have. But, the same rules apply: Progressive overload is a must.
That's all I have today since I have to get to the gym myself and tackle a couple of practice exams tonight, along with some finance homework.
If you have a question or comment, be sure to leave it below.
Friday, July 16, 2010
K.I.S.S.
Many of you have probably heard this acronym.
Keep It Simple, Stupid!
With so much information available to us, its easy to over analyze things. So I just want to remind everybody to keep it simple.
One way to keep it simple is with your diet. I read an article yesterday on tmuscle.com called, The Green Faces Diet. Probably the simplest whole foods diet I've seen. You can read the article by following the link at the bottom of this page, but the cliffnotes version was this:
1. If its green, eat it.
2. If it had a face, eat it.
3. If it isn't green and never had a face, don't eat it.
Sounds like it would be terrible. But go to the page and read the list the author gives. Looks like a pretty great idea, where you cut out refined carbs and get tons of great fiber, protein and essential fats.
Simple, and there's no doubt in my mind that it could work wonders for somebody trying to lose some body fat.
Another area where we need to keep it simple, is with our exercise selection. It's easy to pick up a bodybuilding mag and check out a 'roided up lifters program and use it. But the vast majority of people who strength train don't need to directly focus on the lateral part of their quadricep. The vast majority need to get strong all over. What's the best way to do that? Big, compound movements. If you have been lifting for less than 5 years or haven't gained any mass or strength from lifting no matter how long you've been doing it, these exercises, or some progression of them, should be about all you need for a while:
Squat
Deadlift
Bench press
Pull up
Military press
Row
A trainer I've read articles on who I can't recall right now, recommended, to spend 5 minutes at the end of your workout focusing on whatever you want, like your calves or biceps, just so you can work some smaller muscles you may feel need extra improvement. But 5 minutes is the max.
Keep it simple, keep it consistent and progress week to week and you can make improvements in any area of your life, especially in the weight room and with your body.
Got a question or a comment? Leave it below or shoot me a FB message or email.
Keep It Simple, Stupid!
With so much information available to us, its easy to over analyze things. So I just want to remind everybody to keep it simple.
One way to keep it simple is with your diet. I read an article yesterday on tmuscle.com called, The Green Faces Diet. Probably the simplest whole foods diet I've seen. You can read the article by following the link at the bottom of this page, but the cliffnotes version was this:
1. If its green, eat it.
2. If it had a face, eat it.
3. If it isn't green and never had a face, don't eat it.
Sounds like it would be terrible. But go to the page and read the list the author gives. Looks like a pretty great idea, where you cut out refined carbs and get tons of great fiber, protein and essential fats.
Simple, and there's no doubt in my mind that it could work wonders for somebody trying to lose some body fat.
Another area where we need to keep it simple, is with our exercise selection. It's easy to pick up a bodybuilding mag and check out a 'roided up lifters program and use it. But the vast majority of people who strength train don't need to directly focus on the lateral part of their quadricep. The vast majority need to get strong all over. What's the best way to do that? Big, compound movements. If you have been lifting for less than 5 years or haven't gained any mass or strength from lifting no matter how long you've been doing it, these exercises, or some progression of them, should be about all you need for a while:
Squat
Deadlift
Bench press
Pull up
Military press
Row
A trainer I've read articles on who I can't recall right now, recommended, to spend 5 minutes at the end of your workout focusing on whatever you want, like your calves or biceps, just so you can work some smaller muscles you may feel need extra improvement. But 5 minutes is the max.
Keep it simple, keep it consistent and progress week to week and you can make improvements in any area of your life, especially in the weight room and with your body.
Got a question or a comment? Leave it below or shoot me a FB message or email.
Tuesday, July 6, 2010
The Deadlift
Every couple weeks I will discuss some of my favorite exercises, as well as exercises that I think work best for certain goals. So to start, I chose my favorite exercise, the deadlift.
I have already mentioned on this blog that this is one lift that everybody should do some form of. The benefits can be tremendous from an athletic standpoint, as well as from a muscle building standpoint.
Athletically, it works your posterior chain (glutes and hamstrings), which is chronically weak in young athletes who are more quad dominant. This will also act as an injury prevention exercise because a lot of knee injuries involving the ligaments of the knee can be prevented by strengthening the hamstrings. The posterior chain can help with speed development, which any athlete should want more of. It will also strengthen the core because of the stabilization necessary while executing the lift.
From a muscle building standpoint, how many other exercises work almost every muscle in your body? Other than the Olympic lifts, which are more technical and harder to learn, I can't think of a better exercise to increase overall muscle mass.
Now if you have never done deadlifts before, you need to find a good coach to teach the lift to you. There are a number of things I would look for while putting somebody in position to deadlift that I will not dive into extensively today, but one thing that I see with my athletes is that they are not able to maintain a neutral spine when going to start the lift. This can be caused by a number of things, like a lack of ankle or hip flexibility. If either of those are the case, then I would give a few corrective exercises to help that area.
As far as programming, beginners can deadlift two times per week. Once you get the form down start with 3-4 sets of 6-8 reps. I really don't like going higher than 8 reps because if form breaks down on this exercise it could be detrimental for days after the training session.
Work your way up to deadlifting your weight for 6-8 reps, then start using more weight and less reps one time per week. Try 5x5 for 4-6 weeks. Then try 10x3 for 4-6 weeks. As long as you keep your form tight and are continuing to increase weight, just keep lifting.
Nothing, in my opinion, gets me more amped up than deadlift day. So when you know you are going to deadlift, get in the gym, crank up your headphones, don't look at anybody else, and be focused on every rep. If you go to a gym that does not allow deadlifts, let them know you will not be back.
As much as I love the deadlift, it shouldn't be the only lower body exercise you use. Be sure to have a single leg exercise every lower body day, or if you are training 3x per week, at least two of those days should have a single leg exercise after the deadlift.
Be sure to leave any questions or comments down below, or hit me up on Facebook and leave them there.
I have already mentioned on this blog that this is one lift that everybody should do some form of. The benefits can be tremendous from an athletic standpoint, as well as from a muscle building standpoint.
Athletically, it works your posterior chain (glutes and hamstrings), which is chronically weak in young athletes who are more quad dominant. This will also act as an injury prevention exercise because a lot of knee injuries involving the ligaments of the knee can be prevented by strengthening the hamstrings. The posterior chain can help with speed development, which any athlete should want more of. It will also strengthen the core because of the stabilization necessary while executing the lift.
From a muscle building standpoint, how many other exercises work almost every muscle in your body? Other than the Olympic lifts, which are more technical and harder to learn, I can't think of a better exercise to increase overall muscle mass.
Now if you have never done deadlifts before, you need to find a good coach to teach the lift to you. There are a number of things I would look for while putting somebody in position to deadlift that I will not dive into extensively today, but one thing that I see with my athletes is that they are not able to maintain a neutral spine when going to start the lift. This can be caused by a number of things, like a lack of ankle or hip flexibility. If either of those are the case, then I would give a few corrective exercises to help that area.
As far as programming, beginners can deadlift two times per week. Once you get the form down start with 3-4 sets of 6-8 reps. I really don't like going higher than 8 reps because if form breaks down on this exercise it could be detrimental for days after the training session.
Work your way up to deadlifting your weight for 6-8 reps, then start using more weight and less reps one time per week. Try 5x5 for 4-6 weeks. Then try 10x3 for 4-6 weeks. As long as you keep your form tight and are continuing to increase weight, just keep lifting.
Nothing, in my opinion, gets me more amped up than deadlift day. So when you know you are going to deadlift, get in the gym, crank up your headphones, don't look at anybody else, and be focused on every rep. If you go to a gym that does not allow deadlifts, let them know you will not be back.
As much as I love the deadlift, it shouldn't be the only lower body exercise you use. Be sure to have a single leg exercise every lower body day, or if you are training 3x per week, at least two of those days should have a single leg exercise after the deadlift.
Be sure to leave any questions or comments down below, or hit me up on Facebook and leave them there.
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