Do you ever find yourself sucking wind after walking up three flights of stairs to get to your apartment? Maybe after a heavy set of squats, or deadlifts? If so, you might try to incorporate some conditioning into your workouts to help improve this.  It’s not fun when it takes 4-5 minutes or longer to...Read More

Do you know why you’re weak? Do you know why you miss a lift, or why you fail on a multiple-rep set? Part of being a good lifter is knowing why you missed a lift, then being able to take the necessary steps to correct that mistake and work on that weakness. The majority of...Read More

Are you one of those people that constantly travels for work, and you can never seem to fit in a simple workout, or never know if there is going to be a gym where you are staying? I know quite a few people who do tons of traveling for work, and this always seems to...Read More

So, what are you willing to sacrifice to reach the goals that you have set for yourself in life? Do you not know? Have you never asked yourself this question before? If you’ve set goals for yourself, then surely you have. Maybe you haven’t, and if that’s the case, then I’d be willing to bet...Read More

I experienced something recently in my life that has made me change the way I look at myself. I came to the realization of how easy it is to get caught up in our own crap. What do I mean by that? Let me tell you a little bit about myself. Most of the time...Read More

Let me ask you something. Have you ever sat and daydreamed about something that you were going to do, or perhaps something that you may have already done but you wanted to revisit that place so you thought about it in you head? I’m sure you have. Maybe you were about to go on a...Read More

Man! I have been sucking at getting these things out in a timely manner, but you know what they say…better late then never! So, this next riff comes from who many would consider the godfathers of metal. Damn straight! Black Sabbath! This band holds a dear and special place in my heart. I can remember...Read More

Picture this, you’re at the gym and you see some guy on the bench press. He’s an average looking guy that looks like he may lift, or he may look like he doesn’t even lift, but that’s beside the point. Okay, so he’s benching and is struggling to get some reps in with 135, or...Read More

  Warning: I pretty much play the whole song. So I did something slightly different in this weeks riff. I re-strung my acoustic guitar after a string broke last week and i thought it would be cool to do my riff unplugged this week. Believe it or not, I really enjoy playing my acoustic guitar....Read More

I would say that I am still pretty new to the sport of powerlifting. I’ve been doing it for almost 3 years now, but I feel like there are many lessons that can be learned in 3 years.  I would like to share a couple of them with all of you in hopes that my...Read More

  I suppose there’s no point in me telling you this is another one of my favorites. It’s pretty much safe to say that anything that I’m putting out on this is one of my favorites. I’ve been a metal head for well over a decade now, but it wasn’t until I went to NBS...Read More

Yes, it is indeed time for another Riff of the Week. This one is a bit more on the classic side then most of the previously released riffs. This is a tune that I have enjoyed ever since the first time I’ve heard it and it’s never gotten old no matter how many times I...Read More

While some of you may recall and others may not, “Inspire some Intimidate the Rest” use to be our slogan for NBS Fitness. Now, I could see how having this as your business slogan could lead one to believe that we are in fact an intimidating gym full of intimidating meat heads. However, that being...Read More

  I competed this past weekend in my 6th powerlifting competition. I’ve been training for powerlifting for about 2 years and 8 months now, and I was just able to reach elite status for the 198lb weight class in the Revolution Powerlifting Syndicate (RPS) federation (raw modern). It felt really great to finally hit a...Read More

  Pull out your  boots, metal studded leather jacket, and tame your mange. It’s time for another riff of the week. This weeks riff is actually something that I’ve learned just recently. It’s from another one of my top 5 favorite bands and although this song was one of their hits, I tend to be...Read More

What?! Seriously?! It’s already time for another face melter Bobby? Yes! Yes it is! Bringing you another smoking hot riff from yet another one of my all time favorite bands. I’ve got tons of those. Anyways, this riff of the week is brought to you by none other than the one and only Pantera. Pantera...Read More

Let me ask you a question. Do you ever find yourself getting distracted from doing the things that you need to do to become the best possible version of yourself? I know that for myself, it is a never-ending struggle to stay on track towards reaching my goals and even completing simple tasks, such as...Read More

Time to get your face melted off once again! This one comes from one of my favorite bands of all time. If you don’t know the band, or the song, I question whether or not you’re a true metal head at heart. I actually surprised myself at how fast I was able to pick this...Read More

  I hope that was a catchy enough title to get you to click on this. Lol! I haven’t shared any training on here in quite a bit, so here is what I’ve been up to for the past couple of months in training. We’re in prep for the 2nd Memphis Classic and it’s gonna...Read More

Okay! So, if you follow along with any of my posts at all you may have recently seen the one about me trying to get back into playing guitar. I figured one way I could keep myself accountable and also share some of it with all of you is to start doing a riff of...Read More

Do you have anything in your life that you are working towards right now? Have you ever set goals and reached them because it gave more of a purpose to what you were doing? If you train, do you train with a purpose? Do you have a reason for the things that you put yourself...Read More

So, I just recently returned from my first vacation in almost a year! My better half and I took a trip on a 5 day cruise to the West Caribbean to Costa Maya and Cozumel. As always, this vacation offered some much needed time off from the real world. I haven’t been on a cruise...Read More

So yea, that’s basically what I’m trying to do here. Some of you may or may not know that I started playing the guitar around the time I was 14 years old, just like every other teenage boy who need a way to impress the ladies. Seriously, I started playing around that time and kept...Read More

In the short time that I have been involved in strength training and powerlifting, there are many things that I’ve noticed throughout that time, and something that sticks out more than most of the atrocities that I come across. That is the act of “program hopping”. Yep, I’m talking about your friend that in one...Read More

Iv’e had a couple of people ask lately what we’ve been doing with out training, so I figured what better way then to show some recent videos of our transitional phase. We are now out of our gpp phase and are back on a 9 day microcycle with light, heavy, and medium days. However, we...Read More

While some people fear change, others welcome it. When it comes to your training, conistency is good, but variation can be great. When a person first begins training, it’s true what they say, stick to the basics. That means if you want to learn how to squat, bench, deadlift, and overhead press, then that’s what...Read More

Yep, that’s exactly how I feel every time we do a GPP phase. For those who aren’t familiar with this, Gpp stands for general physical preparation. This is typically something we do when we have just finished competing in a competition. Our bodies are all beat up, and our joints are achy. This is the...Read More

The King and Queen of Sping meet has now come and gone. That’s another training cycle in the books, another competition under the belt, and another opportunity to learn from my mistakes and yes, mistakes were made. For the most part, I would say that I had a pretty descent training cycle, even earlier on...Read More

I feel like we all sound like broken records with our talk about nutrition, dieting, cardio, and everything else that goes hand-in-hand with shedding weight and leaning out. Well, I’m going to “weigh in” on the issue. See what I did there? Now, do you want to lose weight? That seems to be what the...Read More

Well, I’m not gonna lie. I needed a last minute blog to put up, so I figured I’d share my best squat leading in to the King of Spring meet we have next weekend. Here is 565 which is 25lbs more than my best last competition.Enjoy!  Read More

Do you have a personal trainer? How have things been going with him/her lately? Are you reaching your goals that you set for yourself? I’m going to lay out some tips here that I think will help you in your fitness, strength, physique endeavors, or whatever your goals may be with your personal trainer if...Read More

That’s efing right! I’ve got more training videos coming you way to the sweet, melodic, and heavy sound of L.O.G. These videos are from our past couple of weeks of our triphasic training including our light, medium, and heavy days. We are just about to start our peaking phase in preparation for out King and...Read More

Well, I’ve slacked off for long enough! It’s that time again. Time for another movie review. I think I’ve got a good one for you all this go round. This movie isn’t old, but it isn’t new. the title of this film is There Will be Blood, and it was released in December of 2007....Read More

Who are you seeking advice from when it comes to your training? This is a pretty serious question, and one that you should be asking yourself if you are serious about training. Working in a gym you tend to notice many things from time to time, and eventually they start to get to you. There...Read More

Okay, more like embrace your inner metal head, more specifically embrace you inner Machine Head! Here’s my past weeks training log and what we’ve been doing on our heavy and medium days of training with the sweet sweet sound of Machine Head’s Beneath the Silt to serenade you while watching. Don’t be scared, embrace your...Read More

I’ve been slacking on some of my website stuff lately, and now I’m back with a vengeance! I’m going to try to keep up with my training log and keep all of you posted with weekly updated videos. I’m going to try my hand with some videoing skills to keep things interesting, while slapping on...Read More

Did I catch your attention with my gripping title? I hope they’re a few of you that get a moment to read this tid bit of valuable information that can help you to create more stability by understanding the 3 muscular contractions, and what each of them do. One of our biggest goals we want...Read More

I figured this is a somewhat appropriate time of the year to pick this movie, and it just so happens that I watched it yesterday for the first time in a while. The movie I am referring to is Tim Burton’s The Nightmare Before Christmas. I know, wait. Isn’t that a kids movie? Maybe, I...Read More

       < One of the last pictures taken of Christopher Mcandless I’ve got another great flick pick for all of you this week. It’s slightly different then my previous ones as far as the genre and story line goes, but I have an eclectic palate when it comes to movies, or at least...Read More

Have you ever done this? Have you squatted and sat back onto a box before? Do you have any particular reason as to why you were doing that? Perhaps you saw it somewhere, maybe someone told you to. Well, here at NBS we have many people who box squat, and a variety of reasons for...Read More

  Welcome to another edition of my weekly movie picks. I’ve got a good one in store for you all today. Let me ask you a question. Are you familiar with the band Godsmack? If you are a member of NBS, I’m sure you’ve heard one of their songs play at one time or another....Read More

Here I am, sitting in the office at NBS, staring at my computer screen for the past half hour trying to figure out what to blog about. David is out of town on vacation, and one of his clients just canceled on me for the 3rd time an hour before the session. One of the...Read More

Recently, during one of my what seems like forever 30 minute steady state cardio sessions, I was listening to a podcast and somehow thought of a new idea for some blogging. I’m still trying to get this whole blogging thing down, and I know that it is meant to be a little more about myself,...Read More

You may be asking yourself, what the hell does it mean to hip hinge and why is it so important. Yep, that was pretty much me a few years back. Let me start with a quick lesson in the anatomy of your hip joint. The head of your femur connects to your hip socket which...Read More

You Can’t always get what you want. If there is one thing that I have learned in the short amount of time that I’ve been in powerlifting, it is this. I have experienced it myself, and I have observed it from many other teammates and fellow lifters that I have been around. The sport of...Read More

Here it is, the Thursday after the weekend of our competition, and I’m finally starting to feel normal again. Well, except for my aching biceps from the “bro” session that me and my training partners did yesterday. It was nothing but shoulders, triceps, and biceps. Anyways, Saturday ended up actually being a pretty good meet...Read More

You may have heard it before if you have ever had a trainer, or if you were ever and athlete on a team with a coach. You show up to train, and they look at you and say, “Go warm up!” You probably look back with this blank stare and think why? Why do I...Read More

Since I haven’t shared any of my training lately, I figured I would give an update on how our peaking is going this close to the meet. This Friday and Saturday are our last heavy lower and upper days before deloading. I hit some new numbers at the compound two weekends ago, and  I hit...Read More

Thought I would share a couple of more soothing metal melodies that I’ve been listening to lately. I’ve Still been on a big Lamb of God kick lately, I’m sure that has to do a lot with David’s influence. Here’s a live track from their live album titled Killadelphia. I’m gonna share another Lamb song...Read More

Alright, I’m going to try to keep this as short as possible since this is just supposed to be a blog, so here goes.I had my first visit to Columbus, Ohio this past weekend with the majority of my training partners to visit the Elitefts S4 training compound. This is one of the meccas of...Read More

I just started a new book that I am reading, and I’ve been moving along pretty fast with it. It’s titled Rich Dad, Poor Dad, and is basically a book about personal financing and how to make money work for you, rather then spending your life working for money. So far, so good. There is a...Read More

I’ve had a lot of questions lately, specifically from clients trying to decide when the right time to put on a weight belt is. Obviously, this is going to vary from person to person depending on their strength, ability to maintain core stability and intra-abdominal pressure. Since I have been powerlifting, my strength has increased as well...Read More

I have been working with my client Jeff for about a year now. In that time he has made some pretty good strength gains. He is moving more weight than he has ever moved in his life. In addition, he is making some pretty good changes in his physique, adding on some quality size and...Read More

So, I wanted to share more of my struggle that I’ve been having with my training lately in Triphasic. I think it’s great to show my triumphs, and many people do that, but I also want to show some of my fails. We should all know by now that there isn’t any success without failure. I...Read More

Since joining NBS almost 2 years ago when I was just interning here, I have managed to add about 100 lbs to my bench press, well over 100 lbs on my squat, and well over 100 lbs to my deadlift. Needless to say, if you are wanting to become a stronger version of yourself, then...Read More

Seeing how metal music is basically my favorite music in the whole wide world, I wanted to share a couple of tunes with you all from some bands I’ve been listening to lately. Music is a pretty important aspect in my life and I love sharing it with people, especially fellow metal heads. Since I first joined...Read More

I haven’t really given any updates on my training lately, so I figured I would give you all a quick glimpse. Its been about 9 months probably since the last time I was doing triphasic. In between that time I’ve pretty much been running 5 3 1, which as I have mentioned before, I’m pretty...Read More

If any of you are following along, then you know that I just had a birthday, and if you read my last blog, then you know I spoke about surrounding yourself with awesome people. Well, one of those awsesome people just so happens to be my girlfriend who got me a trip and much needed...Read More

This past month I turned 27. I would have to say that it was a pretty good day all in all. I got to the gym at 6am to start training my clients, it was my last day for running our 5/3/1 hypertrophy program, the whole gym sang happy birthday to me, and I got some cake…well..two to...Read More

So you’ve just got done with a competition, and the summer is coming up. You’d like to give your body a break from the grind of meet prep training. You’re making the transition over to hypertrophy-style training to try to get some bigger “gunz.” You know what they say, “suns out, guns out.” “Curls for...Read More

Okay, Picking up where we left off, which was the conclusion of squats and now we’re heading into bench press. For me, bench press really didn’t seem like anything too special. Although, my opener and my second attempt were both meet pr’s, I just didn’t feel too amped up around this time. The meet and...Read More

Picking up on where we left off last time, which was me trying to find some last minute assistance with wrapping my knees. It was at this time that I was doing my warm up sets on squats, and I was trying to get at least one or two sets in with wraps before my...Read More

If there is anyone out there following along with my posts, then you know that I just recently competed in the RPS King of Spring meet here at NBS Fitness. What some of you may not have known is that I had two clients that were also competing in the competition, as well as my...Read More

I am writing this article in an attempt to help anyone out that may not be at the time paying a professional to write out a structured program for them to follow.  Since being at NBS and working under the wing of our owner David Allen, I have learned a couple of things about programming...Read More

So we finally had our RPS, King of Spring powerlifting competition here at our new facility at NBS. For myself, I would say all in all it was a pretty good meet. I don’t think that everyone on the team would say the same, but I would without a doubt say that we all went out there...Read More

It’s been about a year now that I handed the wheel over to my coach, David Allen and had him start my nutrition programming. In addition to this, I have been training powerlifting for about a year and four months now. When I first started with him, it was a little challenging to make the necessary adjustments that...Read More

So I got a pretty cool opportunity this past Sunday to go see one of my favorite metal bands of all time, Disturbed! It was really fun to go out with a couple of friends from the gym and get our faces melted off! What I really enjoyed most about this show is that it...Read More

In my first article, I want to talk about a couple of reasons why it is important to be on some type of program. Not everyone can get a degree in Exercise Science, spend 10 years working with clients, and building experience but you can work with someone who has done just that. Not everyone...Read More

So here we are at about 3 and a half to four weeks out from our King of Spring powerlifting competition here at NBS. It’s that special time where everyone is slipping into something a little more comfortable, like singlets and the dreaded knee wraps. It’s this time of the training cycle that really captured me...Read More

What’s up everyone? I just wanted to check back in and give some updates on how my training went this past week with Bench and Deadlift. Wednesday was our day to bench and everything felt pretty good, especially my last set. I worked up to 245 for a single and went up 10lbs each set until...Read More

Alright, everyone bear with me for the next couple of weeks. Blogging is something that is still new to me and I’m still trying to get a feel for everything. We’ve got a lot of stuff going on at NBS right now. We are moving into our new facility in about 2 or 3 weeks,...Read More