Article recommendations week #26 2018

The most valuable and interesting articles in week #26 2018

Strength Training Articles

If you only had 6 exercises, what would you do? Fitness & Power answered this question in the article Arnold Schwarzenegger’s ‘Golden Six’ routine for building strength and size a full-body training program based around fundamental movements.

Jeff Nippard discussed

  • spot reduction, looking at the question ‘Can you reduce body fat at specific areas of your body?’ by looking at the physiology of body fat loss and the different studies investigating specifically at the phenomenon of spot reduction. Check it out
  • Training Volume and Frequency, an outline of basic training principles and how these principles apply to your training. Check it out explained

  • how they understand intensity in the world of bodybuilding, and how you can increase the training intensity in the article Intensity: The Most Misunderstood Concept in Building Muscle this article has to be taken with a grain of salt, as the main mechanisms for muscular hypertrophy is time under tension, the height of the mechanical tension and the muscle damage induced.
  • how to do a full body training correctly in their podcast episode with Charles Staley, I do like the no-nonsense and common-sense approach from Charles Staley. Listen in

T-Nation shared a Tip: The Misunderstood Pulldown outlining why the behind-the-neck-Lat-Pull-down in itself isn’t bad, only if it’s badly executed.

YLM Sports Science published an infographic about Psychological Skills For Sports Performance: Courage, Consciousness, Long-term Goals & Resilience.

Shrugged Collective outlined the benefits of Ice Bath Science with Dr Andy Galpin, how much how often, when, when, why, etc. Check it out

Elite FTS outlined

  • Romanian Deadlift (RDL) Tips for Athletes, a short outline of the technical key points of the RDL. Check it out

Breaking Muscle explained

Juggernaut Training Systems shared a Hypertrophy Guide for the Biceps, the appropriate volume (reps and sets), intensity, training frequency, the best exercises for your biceps, training variations and periodization ideas. Check it out


Power Athlete HQ outlined the importance of the General Preparatory Period for different sports in the article GPP: The Foundation Of Athlete Development

Youth Strength Training Articles

Breaking Muscle discussed Over Specialization Versus Long-Term Development outlining the common problems in youth sports and a nuanced discussion of the long-term development vs specialization.

Nutrition Articles

Picture Fit discussed

  • another supplement Citrulline Malate Explained – Is It Worth Your Money? when it makes sense to use Citrulline Malate and when you better save your budget. Check it out
  • Is Dairy Bad For You? – The Truth About Milk, looking at the different milk products, the different health benefits, but also health risks and do the benefits outweigh the risks? Check

Squat Articles

The Bar Bend asked Feet Rotating In the Squat: What Does It Mean? an in-depth outline of the mechanics of the squat, different stance-widths, typical technical flaws and how to correct these flaws.

Tony Gentilcore asked Are You Engaging The Right Muscles When You Squat? an interesting outline, am not sure whether I agree with everything, however, it’s an interesting read and thought-provoking points.

Olympic Lifting Articles 

Catalystathletics explained How To Quit Hitting Your Pubic Bone When You Snatch a very common problem and how to solve it. Also check out the video explanation

Juggernaut Training Systems shared

  • another Strength History Minute | Vasily Alekseyev, arguably the greatest Olympic Weightlifter of all times, but you need to argue against setting 80 world records in 5 years. Check it out
  • Snatch Pillar #5 | The Catch, outlining the correct wrist position, shoulder rotation and the rhythm of arm lockout and feet contacting with the ground. Check it out

Zack Telander explained the concept of  Supercompensation and Basic Programming for Weightlifting, what supercompensation is, how to apply it to Olympic Weightlifting and the manipulation of training volumes to elicit the supercompensation. Check it out

Deadlift Articles 

T-Nation shared a Tip: Deadlift Setup: Take the Slack Out a common flaw you see athletes jerking the bar of the ground and how to solve it by taking the slack out of the bar in the start position. Check out how to take out the slack