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Online Strength & Physique Coach helping everyday people build muscle, lose fat, gain strength & confidence through customized training, accountability & sustainable results.

09/04/2026

Hook Grip: It Hurts… But It Works

If grip strength is the limiting factor in your deadlift, hook grip might be worth learning.

Instead of wrapping your fingers around the bar normally, hook grip involves wrapping your thumb around the bar first and then locking your fingers over your thumb.

Yes, it can be uncomfortable at first.

But there are some pretty significant advantages:

• It gives you an extremely secure grip without relying on straps.
• Unlike mixed grip, both arms stay in the same position.
• You don’t have to worry about the potential biceps issues associated with the supinated arm of a mixed grip.
• It transfers extremely well to Olympic lifts where you need to maintain control of the bar through explosive movements.
• And once you adapt to it, your grip is much less likely to be the reason you miss a heavy deadlift.

The biggest downside?

Your thumbs are probably going to hate you for a little while.

Hook grip takes some time to get used to, and I wouldn’t recommend suddenly trying it for the first time on a max-effort deadlift.

Start light, practice it consistently, and give your thumbs time to adapt.

Eventually, what initially feels like torture can become one of the strongest and most reliable ways to hold onto a barbell.

Your back and legs shouldn’t be capable of deadlifting more weight than your hands can hold.

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08/28/2026

If you’re running an upper/lower split and want to save some time, pick one back movement and superset it with every pressing movement you do that day.

Bench Press → Row
Overhead Press → Row
Incline Press → Row
Triceps Press → Row

It really can be that simple.

Choose a movement that’s relatively stable, doesn’t create a ton of systemic fatigue, and is easy to recover from. A chest-supported row, cable row, pulldown, or machine row works perfectly.

You’re already resting between your pressing sets anyway. Instead of sitting around for 2-3 minutes, use part of that time to get your back work done.

You can accumulate plenty of quality back volume without adding another 30-45 minutes to your workout.

And because you’re using the same movement, you’re not wasting time setting up 4 different exercises, waiting for equipment, or doing unnecessary warm-up sets.

Is it the absolute most “optimal” way to train your back?

Maybe not.

But if it allows you to get 6-10 quality sets of back work in every upper session without living in the gym, that sounds pretty optimal to me.

Training doesn’t always need to be complicated.

Sometimes being efficient is the progression.

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08/25/2026

295 lb x 20 ✅

As soon as I unracked it I knew it was gonna be a toughie. I think I started fighting around rep 8.

Next time I post a 20-rep squat reel it’ll be 3 plates. I’ll probably start belting up next week. 😅

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Lemme tell you about Gethin Pritchard. He’s one of the most diligent hard workers I’ve ever had the pleasure of working ...
08/22/2026

Lemme tell you about Gethin Pritchard. He’s one of the most diligent hard workers I’ve ever had the pleasure of working with. From teenage group classes, to football strength training, to military requirement prep.

When he puts his mind into a goal, there is virtually nothing stopping him from eventually achieving it. He leaves no stone unturned and obsesses over the finite details. That’s exactly the type of mindset you want to have in order to actually maximize your results. Because he will tell you, this s**t takes a lot longer relative to the effort you think you’re putting into it.

He’s now a full-fledged soldier etching a career-path for himself and his future family. Using his bullet proof, no pun intended, I couldn’t even imagine him not getting where he wants to be.

Now the physique goal is sub double digit. LETS FU***NG GO!!!

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08/20/2026

Leg drive is great when the goal is to maximize how much weight you can bench. It gives you more stability, helps maintain positioning, and allows you to transfer force through your entire body.

But if the goal is simply to grow your chest, moving the most weight possible isn’t necessarily the goal.

At that point, you might as well perform a Larsen press.

Take your legs out of the movement, keep your upper back planted, control the eccentric, and let your pecs, shoulders, and triceps do the work. You’ll probably have to use less weight, but that doesn’t make the set less effective for hypertrophy.

There’s a difference between benching to get better at benching and using the bench press to build muscle.

Your technique should reflect what you’re actually trying to accomplish.

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08/16/2026

You can gain weight eating keto.

You can gain weight eating sugar-free.

You can gain weight intermittent fasting.

You can even gain weight eating nothing but “clean” foods.

No dietary prescription overrides energy balance.

If you’re consistently consuming more calories than your body is using, you’re going to gain weight regardless of what name you’ve given your diet.

Keto doesn’t magically cause fat loss. Cutting out sugar doesn’t magically cause fat loss. Fasting for 16 hours doesn’t magically cause fat loss. Eating organic, unprocessed foods doesn’t magically cause fat loss.

What these approaches can do is make maintaining a calorie deficit easier.

Maybe eating fewer carbohydrates controls your appetite better. Maybe intermittent fasting makes it easier to eat fewer calories throughout the day. Maybe eating mostly whole foods keeps you fuller and makes you feel better.

That’s great. Use it.

The best diet is the one that allows you to control your calorie intake, provides adequate nutrition, makes you feel good, and is sustainable enough that you can actually stick to it.

The method can change.

The underlying biological process doesn’t.

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Palm Coast, FL
32137

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