Often stress, anxiety, and depression are described as the feeling of drowning; hopelessly being pulled down into the depths of despair. Imagine drowning, being offered a supply of oxygen, and then turning it down because you’re too busy drowning. That is often how we treat exercise during these times. Exercise is vital for a healthy...Read More
In this episode, NFL Player Morgan Cox joins David to discuss athletic development. Morgan has played 13 seasons in the NFL, 11 years with the Baltimore Ravens, and 2 with the Tennessee Titans.Read More
Our theme as a company for this year is to kill the lies, specifically the lies that are keeping you from being healthy and fit. Most of these lies are lies we tell ourselves that are amplified by society as a whole and the fitness industry at large. So, in typical NBS Fitness fashion, we...Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
As the year winds down, many of us take some time to reflect on what we’ve done over the past twelve months and set resolutions for the coming one. We might vow to eat better, work out more, or spend more time with our loved ones. While all of these are great goals to have,...Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
In episode 5, Brandon Reilly talks about the journey of training for the Sylamore 25K and about persevering through injury. He also goes into detail about the different breathing techniques he used during his training and race.Read More
More Than Just Recreation Personal fitness has been a matter of life and death for the entirety of human history, minus the last century or so. It determined whether or not you were able to plow the fields or hunt in order to eat, it determined whether or not you could cut down the fire...Read More
Don’t Wait Till It’s Too Late Larry Tolbert is a financial advisor and client of NBS Fitness. He was an athlete in high school where he played tennis and raced Motocross. After college, Larry stopped being physically active and instead focused on building his career for the next 30 years. He didn’t fully understand how...Read More
At some point, high school athletes commit mistakes in their training and development. Here are the 3 major mistakes high school athletes should avoid according to our coaches. David’s Perspective Fractured Training – The biggest mistake he sees in high school athlete development is fractured training. Fractured training occurs when athletes play multiple sports without...Read More
The Pareto Principle, sometimes called the 80/20 rule, is an observation that there is an unequal distribution between inputs and outputs. For example, 80% of car accidents are caused by 20% of drivers or 80% of sales come from 20% of customers. The truth behind the Pareto Principle is not in the exact distributions (not...Read More
Medication non-adherence is when a patient, either intentionally or unwittingly, fails to take a prescription medication as prescribed. Seeing as how 70% of Americans take at least one prescription medication and over half take at least two, it is worrisome that between half or more of them fail to take their medication properly, if at...Read More
The other day I was at the grocery store and noticed a pretty large number of shopping carts that had been left out in the parking lot instead of put back into the return corrals. I began to consider why people don’t put them up and how this might apply to health and fitness. I...Read More
I have a running question that I like to ask people early on in their fitness journey: “How long do you have to train to look like you’ve been training for 10 years?” This can be formed into other similar questions as well: “How long does it take to develop 20 years of training knowledge?”...Read More
During my time playing college football, we would have meetings every Sunday to review the previous game. We had three big boards in the team meeting room: one for offense, one for defense, and one for special teams. Each board tracked different metrics for each group. For example, the offensive board tracked yards gained and...Read More
The recent spread of the Coronavirus is having global impacts across many spectrums of life. While the disruptions to our daily lives can be frightening and frustrating, there are many lessons we can learn from this event. The question is whether or not we as individuals, communities, or as a nation are willing to change....Read More
David discusses 4 mindset shifts that will change the way you allocate your time. https://www.instagram.com/tv/B88lP2oA_LN/?utm_source=ig_web_copy_linkRead More
If you max out your IRA contributions each year starting at 20 years old, by the time you reach 65 you will have earned over $1.4 million in interest at a return rate of 7%. If you wait till 30, your interest drops to around $620,000. If you wait till 40, it drops down to...Read More
What is a fitness hero? A CNN article titled Why Are Fewer Americans Trying to Lose Weight? shared research results showing that the number of Americans trying to lose weight is decreasing despite dramatic increases in the number of people who are overweight and obese. Researchers stated several reasons for this lack of alignment including...Read More
Next year is fast approaching and with it, a theme of clear vision. 2020 means being able to see clearly what is in front of you without blur or distortion. With that in mind, I wanted to share our vision for next year with all of you. The Current State of Fitness The other day...Read More
At NBS Fitness, our process for getting new clients integrated into the facility is through a No Sweat Intro. It’s just a conversation to get to know you, learn about your goals and struggles, and share with you the best way we can help. During the conversation we’ll ask you what your “Why” is. We...Read More
I recently had a conversation with a friend of mine about my experience in the Boy Scouts of America growing up. I was a scout all the way through high school when I got my Eagle Scout. I love the idea of young boys and teens developing life skills under the guidance of adult leadership...Read More
This past week I saw where someone posted on a local message board on Facebook that they were looking for some help with weight loss. There were a few suggestions for trainers or local gyms, a lot of suggestions for MLM products, several medical-related suggestions (ie gastric bypass), and one guy simply said eat less...Read More
Human beings are emotionally-driven creatures. Our emotions have a major influence on our decision-making and can even overpower our logic, coercing us into making decisions we know are not the right ones. This happens in our fitness and health decision-making as well. We see it every day as fitness professionals. Clients will have a bad...Read More
Human beings are emotionally-driven creatures. Our emotions have a major influence on our decision-making and can even overpower our logic, coercing us into making decisions we know are not the right ones. This happens in our fitness and health decision-making as well. We see it every day as fitness professionals. Clients will have a bad...Read More
I recently had a consultation with a man in his 40’s who had a background as a wrestler. This background taught him a ton of mental toughness which he used for many years to develop himself physically. As he got older, the daily toll of high intensity training sessions started to catch up to him...Read More
A recent article by the NY Post showed that American’s waste around $18,000 a year on non-essential expenses. Purchases such as cable, Netflix, eating out, music streaming, subscription boxes and impulse purchases slowly add up to take a large share of the average American’s spending power. This helps to show how the average household has a credit...Read More
I had breakfast with a friend the other day. He started asking me very specific questions about how to implement intermittent fasting. My response was not what he expected. I asked him what was the longest period he had followed a healthy nutrition plan and been consistent with training. 5 years? No. 1 Year? No....Read More
Over the last decade, I’ve gotten to witness and participate in the pursuit of health, fitness, physique, and performance of a lot of people. I’ve seen success, failure, given a lot of advice, and learned a lot in the process. One thing I’ve learned is that everyone struggles. Some people struggle more or less in...Read More
In 1969, Neil Armstrong was the first man to ever walk on the moon. Since the beginning of space travel 536 humans have been into space and 12 have walked on the moon. A total of 18 people have died during launch, flight, or entry. Putting a man onto the moon is an incredibly complex...Read More
I recently joked that I wanted to give a speech at a high school graduation in which I would site a bunch of depressing statistics about their likelihood to get divorced, dislike their jobs, go on anti-depressants, get addicted to social media, and be obese. I guess it’s not really a funny joke but laughter...Read More
Who depends on you? Who depends on you to be healthy, fit, and strong? Who might depend on your physical abilities thirty years from now? Tomorrow? Today? Who depends on your mental and emotional health? Who depends on your example? Now is the time where everybody reevaluates their life over the previous year and vows...Read More
I’ve been in the fitness industry over a decade and have seen the full spectrum of people’s successes and failures. Everyone shows up motivated. Some of them take action. A few less keep up that action in the short term. A few less train smart and follow an intelligent program. And even fewer keep it...Read More
The holiday season kicks off with Thanksgiving, a holiday characterized by spending time and enjoying good meals with friends and family. It is meant to be a time of grateful reflection and thanksgiving for all that we have. Ironically the following day is Black Friday which is a time spent in consumer chaos, away from...Read More
Did you know… The drop out rate for fitness is higher than that of Navy Seals? About 80-90% of people will give up on their fitness routine within the first 5 months. Of those that do stick with it, many will eventually hit a rut, get complacent, stop making progress and quit. I’ve been there...Read More
When I first made the transition from powerlifting to CrossFit with the goal of becoming more well-rounded in my health and fitness, I struggled a lot with body weight movements like pushups, sit ups, and pull ups. This was partly due to my weight but also due to lacking the capacity to perform higher rep...Read More
Donald Trump is President, Amazon is delivering groceries to your house using drones, and Drake is the top musician in the world. What does all this point to? Zombies. Yep, for sure the zombie apocalypse is on the horizon and if you’re not prepared for it, you’re not going to make it. Luckily for you,...Read More
Sometimes life can get a little crazy and that can make getting training in more difficult than before. This doesn’t mean that we can’t get training in, just that we have to make some adjustments to do so if it’s a priority in our lives. If training isn’t a priority then it will get dropped....Read More
In our pursuits of athletic and physical improvements, we must ensure that we have the proper foundation to continue to build upon. There are two physical capacities that we must enlarge before we can add more on top of them: strength and aerobic capacity. What is capacity? Capacity is used to reference ability in a...Read More
When CrossFit first gained public attention, there was a lot of criticism of the “WOD” training structure from sports scientists and strength coaches. While traditional training utilized a long term periodization model for programming, CrossFit utilized a daily form of programming. Periodization is simply the organization of training. At CrossFit NBS we utilize a long...Read More
When I first began studying exercise science, I was introduced to Westside Barbell and EliteFTS which led me to common strength and conditioning resources like Supertraining, Science and Practice of Strength Training, Block Periodization and so on. I started training CrossFit a year ago and since then have been taking my previous education and experience...Read More
I was in a group this past Sunday that was talking about the show “My 600 pound life”. The people I was with were getting very frustrated at the people in the show who despite having every possible resource available to lose weight were still unable to follow the plan and instead gained weight. They...Read More
This article was inspired by a sermon by Jason Cook of Fellowship Memphis on February 4th. I’m writing this article for myself to remember, some of you may enjoy it as well. Regardless of your religious beliefs, the Bible offers great lessons about how we should live our lives. Stories from the Old Testament provide...Read More
With the new years comes the idea of new year’s resolutions and with resolutions we see a broad spectrum of approaches. I know I have seen social media posts that range from big goals and big changes to one small action done daily to people who say they don’t need the New Year to spark...Read More
The plot of zombie movies is pretty basic: human kind slowly gets taken over by lifeless creatures that turn each person they bite into another zombie and the small percentage of surviving humans are struggling to survive. It’s a scary concept but clearly fiction; definitely not something we have to worry about….right? Well, I’m here...Read More
There has been a huge rise in people who have chosen a plant based diet over the last decade, for which there are many reasons. Most people choose to go this route for one of two reasons: morality and/or health. I can understand people’s beliefs leaning towards veganism and vegetarianism being a healthier way of...Read More
A couple weekends ago, my wife and I and two other couples went on a camping trip up to Mountain View, Arkansas in the Ozark National Forest. Back when I was in middle school and high school, I used to do all kinds of outdoor adventures. We used to bike, camp, hike, backpack, mountain climb....Read More
“David, I…HATE…RUNNING!” I’ve heard it more than once in my time as a trainer. Running is a very polarizing activity. Some people love it, most people hate it, and neither side really understands how the other one can feel the way they do towards it. I once programmed a mile run into the training plan...Read More
We had a little fun with our members using a technique called RPR. Check out how we prove NBS Fitness is the best gym in Memphis. Be sure to share the video, especially with anyone you know who trains somewhere other than Memphis’ Best Gym.Read More
The Road Back to You: An Enneagram Journey to Self-Discovery- by Ian Morgan Cron and Suzanne Stabile The enneagram is 9 point personality model. In this book, the author goes through the motivations, wants, needs, fears, and actions of the 9 different personality types and how to best proceed to get enjoyment and fulfillment in...Read More
I recently got a chance to try out something I’ve been wanting to try for some time now: a deprivation tank. For those not in the know, a deprivation (or float) tank is a self contained pod that has about a foot of super concentrated salt water. The high salt concentration makes you incredibly buoyant,...Read More
This year has brought with it a lot of change for myself, particularly in the realm of the type of exercise I choose to do. Up until recently my training consisted primarily of weight training, either for strength and/or size. Earlier this year I started CrossFit at which point my training shifted to more of...Read More
This time last year I was weighing in right at 280 lbs. Fast forward to present day and I’m hovering around 220. That 60 lbs of weight loss has come from a number of different factors. I got off testosterone supplementation, started doing CrossFit, started running, and went through many dietary changes. In this article...Read More
Last Saturday, September 16th, myself and a group of NBSers went up to Lebanon, TN to take on a Tough Mudder. For those not familiar with the Tough Mudder event series it is a 10 mile obstacle course with 20 obstacles spread throughout the course. Obstacles including crawling through mud under barbed wire, sliding down...Read More
I blame Kevin Costner. He made it seem cool to steal from people when he played Robin Hood in the Prince of Thieves movie. In that time period, if you were wealthy it was because you were born into wealth. Unfortunately that same mindset has made it’s way into modern times. While financial success does...Read More
We were recently nominated for Memphis Best Health Club by the Commercial Appeal and we ended up making it into the top 3 nominees which got us the invitation to The Memphis Most Banquet last Wednesday night. It was a honor to be a part of the event and to know that we were able...Read More
What is failure? Failure is inevitable. Failure is life. Show me someone who doesn’t have a bag full of failures that they can pull from and I will show you someone who hasn’t done anything worth a damn. Failure is an opportunity to learn from your mistakes, to do it better the next time. Failing...Read More
At first I wasn’t sure if I should post about this but I figured people would find it informative and possibly a bit entertaining (I thought it was hilarious when I first found out). The funny thing about the fitness industry is that it really is the only health related field that is completely unregulated....Read More
I just recently went on vacation to the beach and one of my favorite things to do at the beach is read. It’s very relaxing to shut down electronics, lay back on a beach chair, and enjoy a good book with the waves of the ocean crashing in the background. If you enjoy reading, give...Read More
In episode 2 we discuss we share some more metal, drink some more whiskey, and talk about how training for physical fitness, MMA, and shooting all go hand in hand. https://soundcloud.com/user-829849044/episode-2-training-for-physical-fitness-mma-and-shooting Read More
I used to say that anyone who can physically squat a thousand pounds surely doesn’t have any mental weakness but much like many other definitive statements that I have made, I’m about to challenge this one. I first began lifting back in 7th grade. As I started puberty, I shot up in height very quickly...Read More
Check out the new podcast from myself and two good buddies where we talk about everything from training to shooting to combat sports, politics, and interview some really cool people. Episode 1 is below. https://soundcloud.com/user-829849044/episode-1-what-does-being-a-man-mean-to-you-1 Read More
I recognize that most people workout because they want to looker better naked. I’m the same way, of course I want to improve my physique. But I would argue that physique improvement is at the bottom of the benefits of training. Physique is so subjective. You can win the Mr Olympia and people will think...Read More
Check out my latest podcast I did for ACRE Podcast. ACRE stands for Arts Culture Religion and Entrepreneurship and is hosted by my good friend and pastor at my church. In it I talk about how NBS was created and what it’s like being a business owner.Read More
The vast majority of my clients are not physique competitors looking to do well onstage but are instead regular people who just want to lose some body fat, build some muscle, feel better, and be proud of their bodies. What this means is that packing all their food and taking it with them everywhere they...Read More
Modern day society has taken out most of the hardship of previous human existence and replaced it with comfort and ease. While I definitely appreciate having a nice warm bed, air conditioning during the summer, and not having to grow, pick, or hunt everything I want to eat, I can tell that living like this...Read More
Welcome to our third and final installment of the NBS Fitness Guide to Supplements. In Part 1 we discussed the importance of protein and the different types and qualities available. In Part 2 we discussed the importance of a peri workout protocol. We are going to finish this series off with talk about products that can help...Read More
When I was in college, my dorm mate and I had an alarm clock that would play a song off a CD as your wake up alarm. We thought this was the coolest thing ever so of course we picked a song we thought we would love to wake up to everyday. But after a...Read More
The last time I trained weightlifting (ie olympic weightlifting) seriously was probably about 6 years ago. After leaving college I was fortunate enough to be on the strength staff at LSU where the head strength coach had a good relationship with Gayle Hatch who was the coach of the 2004 Men’s US Olympic Weightlifting Team. Over...Read More
Much like a preacher about to give a sermon, I feel the need to tell you all something first: I am a sinner. Yep, that’s right, I am someone who has in the past bashed CrossFit and bashed the kipping pull up. The reason why I bashed the kipping pull up was the same reason...Read More
Life is funny, at least for me it has been. When CrossFit first came out I took the stance that most strength coaches took which was that CrossFit was an inferior training method consisting of random exercise done with poor technique at high intensity. In my defense, CrossFit was very rogue when they first came...Read More
So, I have a bit of a hobby of collecting completely ridiculous fitness memes and I think I have found the most ridiculous one yet. Fair warning, there is some foul language in the meme so be aware. Let’s take this thing line by line. With as many good role models throughout the history of...Read More
“Growing up, my dad would take my brother and I shooting on a regular basis. I remember getting a BB gun at around age six and taking it into the back yard to shoot Coke cans off the fence. This love for guns and shooting has continued to grow over the years. Another passion of...Read More
Since the beginning, athletic endeavors and sports supplements have gone hand in hand. We’ve come a long way from ancient Greek wrestlers chewing on rhodiola leaves to the multi-billion dollar supplement industry we see today and we will continue to make progress in the future. The purpose of this series is to educate you on...Read More
In 2007 Ronnie Coleman put out a training video in which he wraps his knees and performs a 2300 lb leg press. You can check out that video here. Ten years later and aspiring lifters are still emulating one of the best ever in their attempts to grow legs like Mr. Olympia. Thousands upon thousands...Read More
The most common discussion I have to have with nutrition clients is the concept that the scale is not the ultimate judge of progress. It has been ingrained into people’s minds that losing weight is synonymous with losing fat, being healthier, and looking better. The first thing I typically do is explain everything that “weight”...Read More
In the financial world, there is a big difference between true wealth and the outward appearance of wealth. We can define true wealth as the financial cushion to handle predictable and some non predictable negative financial circumstances (loss of income, medical expenses, etc) as well as the financial position to comfortably live the lifestyle you desire...Read More
Anyone who has listed to me talk or has worked with me on nutrition knows that I am not a big fan of spending a ton of money on supplements. In order for me to justify taking a supplement myself or for recommending it to any of my clients, it not only has to have a...Read More
Don’t you just love a catchy title. Catchy, effective, and truthful. If we’re going to define “fat” as having more body fat than the ideal amount for health (ie overweight/obese) then at least 2/3 of the population falls into that category. That number is also on the rise, by the way, which means there is...Read More
What is the Abyss? The abyss is the dark, lonely, and isolated existence that a people find themselves in when they suddenly stop training. People stop training for many different reasons. Maybe they got injured, maybe they were a competitive athlete and they couldn’t perform as well as they used to, maybe they got burned out,...Read More
Just because something is hard doesn’t mean that it is good There is something instinctual in humans that makes them transfixed by something new and different. If ever there was a place where this was true it would be in the world of fitness. People are constantly looking for the next “secret”. Secret supplement, secret...Read More
Are you willing to listen to the stuff you don’t want to hear but need to? My nutrition coach, Shelby Starnes, made a post a while back that I really liked. In it he said that when choosing someone to work with you need to decide whether you want a friend or whether you want...Read More
Mental Toughness: Make the right choice I’ve been recently watching a TV show called “The Selection” in which 30 civilians try to make it through a grueling mock special forces selection process put on by ex special forces operators. One of the instructors said something that really stuck with me: There is no such thing as...Read More
I have been training for 17 years, I have been in the fitness industry for 10 years, and I have owned a gym for 5 years. Along that time frame I have helped over a thousand people in training, nutrition, and life. I have watched people succeed, fail, struggle, bounce back, do awesome, do terrible,...Read More
Now that Christmas is over, I don’t feel so bad smashing a few of your previously held incorrect beliefs (don’t worry, I won’t tell you that Santa isn’t real…oops!). Well, to be honest, at one time I also believed that Santa was real and likewise I once believed that going on a hypertrophy protocol for...Read More
I may be slightly biased in my opinion on this subject but 17 years of training and 10 years in the fitness industry has influenced my ideas on what constitutes a solid gym from a gym that sucks. I am sure there are more than just five ways to know if your gym sucks but...Read More
I’m lucky, I have perspective. In the fitness field I’ve worn or wear many hats and that has allowed me to participate and witness many things. It has allowed me to meet and know many people. I’ve had the chance to watch people both fail and succeed, to witness people give up and persevere, and to...Read More
On October 23, 2015 I was weighing in for the Dexter Jackson Classic Bodybuilding Show. That Friday night I weighed in at 217, one year later I weigh around 275. Since I wasn’t going to have the opportunity to compete this year, I decided to try to put on as much size as possible. My off...Read More
NBS Fitness member Will Sawyer recently competed in his first USA Weightlifting Collegiate Nationals competition. Check out what he had to say below: This was the weekend of Sept 24-25 in New Orleans, and I actually competed on Sunday with having a week of midterm exams starting on Monday. This was my second meet...Read More
I love this song. Period I reach for calm I starve for a balance unknown This burden tortures me deep in my soul I’ve found that strife won’t make the bleeding stop Nor will it take away the pain I feel like this search is all in vain And I struggle to find my...Read More
GPP is one of those cool catch phrases that fitness folks like to throw around to sound smart (me included) but what is it? Is it metcons? Is it pushing the prowler? Is it steady state cardio on a machine? If you don’t know the correct answer, no worries, this article is designed to get...Read More
I recently did a podcast interview with pro strongman Nick Brugal on The Last Rep Podcast. Check it out below http://hwcdn.libsyn.com/p/5/d/5/5d504c0950efd315/NBS.mp3?c_id=12846989&expiration=1474990190&hwt=597594d106f8cf19d926189c89077cccRead More
I was lucky to see Wayne Static perform the entire Wisconsin Death Trip album a few weeks before he died. This song is from a different album but it’s still one of my favorites. Read More
Whether you train at NBS or waste your time at a commercial gym (oops! Did I write that out loud?), there are 3 unwritten gym rules that you need to be aware of. 1. There is a place for everything and everything in its place I’ve had some of the strongest lifters in the world...Read More
Even when you own a gym, getting your training in can be difficult. Lately it’s been extra difficult because I have had a whole lot going on, both at the gym and at home. To give a run down, over the last 5 weeks or so I have had something every weekend including: Taking my...Read More
Looking for a quality model to work off of in the development of an athlete? Look no further. Check out this video on the athletic development pyramidRead More
In today’s age of trigger warnings, social pressures, and fragile self esteem, people struggling to incorporate fitness into their lives have turned to a commonly used self preservation tactic known as playing the fitness victim. It is characterized by a complete lack of responsibility with a good dosing of helplessness to taste. If you or someone...Read More
Dumbbell side raises can be a solid exercise for shoulder development when done correctly. When done incorrectly, they can be ineffective and potentially dangerous. Check this video on some of the common mistake people make when doing dumbbell side raises.Read More
Cable pressdowns and cable curls are some of the most common exercises you’ll see in the gym but how do you know you’re doing them correctly and effectively. Check out this video on some of the more common mistakes when doing cable pressdowns and cable curls. Read More
The combo of Tommy Iomi’s riffs and Ozzy’s voice make for one of the greatest metal bands in history. Give it up for Black Sabbath performing NIB live for your ears enjoyment Read More
Crossfit Write Up So many of you know I took my Crossfit Level 1 Certificate Course this weekend in preparation for beginning to offer Crossfit classes at NBS Fitness. I wanted to do a little write up on the weekend just to recap my own thoughts as well as give you all some information that...Read More
Hamstring training can be brutal if done correctly. They get a gnarly burn in them and when they’re sore, life is tough. If you hate your hamstrings enough to actually train them the way they deserve to be trained, give this 5 sec eccentric GHR a tryRead More
With all the toys laying around NBS these days, I’ve been trying to throw in different variations in my back workouts and this combo blew my back up big time. Was sore after each week of training. Check it out: Read More
Beginner Background Earlier today I was joking with a member about some of the silly things I did when I was a beginner and I thought all of you would appreciate some of these stories as well. I started training the summer between 7th and 8th grade. Around this time my testosterone levels were starting to increase...Read More
Check out this podcast interview I did with Blood and Iron Podcast http://www.stitcher.com/podcast/blood-and-iron/e/how-much-more-bs-none-none-more-bs-w-david-allen-of-nbs-fitness-44846934 Read More
If there was ever a group of people who wold appreciate metal, it would be the vikings. If you needed a theme song to go into battle, Amon Amarth would sing it. Here’s one of their more well known tracks, Guardians of Asgard. Read More
Growing up, my Dad was always a “toy” guy. He always had a ton of fun things to play with: guns, corvette, motorcycles, jeeps, etc. When my Dad got into something, he really got into it. When he got into hockey, he joined a team, he coached, and he bought top of the line equipment....Read More
Avatar has a very unique sound and this music video matches that uniqueness perfectly. Check it out and put it on the playlist for shoulders. Read More
I love Louisiana based bands because they just have a certain sound that comes with growing up in that area. Down blends the deep blues with a metal groove and the insane lyrics of Phil Anselmo in their song Stone the CrowRead More
Dethklok is one of those bands that you either love or you just don’t get and few songs do a better job of show casing their talents like the song Dethday. Enjoy and don’t for get to RSVP. RSVP PLEASE For the DETH of thee You have little time And you’re running out of...Read More
I can’t say that I’ve seen everything but after 16 years of training and 10 years in the fitness business I can say I’ve seen a lot. I’ve seen people of all shapes, sizes, and background succeed, fail, and everything in between. One thing I hear many people talk about is motivation. Whether they claim...Read More
If your goal is to drive from Memphis to New York city, you would get in your car, buckle up, put on some tunes and prepare for the journey. You would focus on staying in the correct lane, paying attention to your GPS and following its instructions, checking your gas periodically to make sure you...Read More
Who writes better songs to cure teenage angst than Korn. Coming Undone is a Korn classic that brings together a solid rhythm and catchy chorus. Put it on the play list and jam out on deadlift day. Read More
Check out this awesome video highlighting the squat from our spring meet. Also, don’t wait too long to sign up for our upcoming meet in September. Spots will fill up quickly. Read More
There are few bands who can pull off a cover like Devildriver does with Sail. They take a catchy, popular song and add just enough metal to make it worth listening to. Put your horns up and rock out to Sail by Devildriver. Read More
If you’ve been following me for a while you know I’ve been working with Shelby Starnes for nutrition for about 18 months now. Here is a glimpse into our current plan: Non Training Days Protein: 420 Fat: 105 Carbs: 280 Calories: 3,745 Spread over 7 Meals Training Days Protein: 480 Fat:...Read More
Slipknot has been putting out killer numetal sounds for several decades now. Even with the loss of their previous drummer, The Devil in I is one of those songs that even people who don’t like metal can get behind. Warning: Music video contains disturbing images that some people may find offensive…or freaking awesome. Read More
Over the last 18 months I have been focused on bodybuilding as my sole training goal: putting on as much muscle as possible while limiting body fat accumulation. I feel as though I’ve done a pretty solid job of that as I am the heaviest I have ever been at 260 while still keeping my...Read More
While She Sleeps does a nice job of blending punk and metal together in their song Four Walls. Great song to jam out to in the car or throw around the iron in the gym. I give it two thumbs ups Bad Ass Lyrics So when the saints go marching in They won’t be singing...Read More
I sometimes wonder if other industries are full of so many fads as the fitness industry. It seems someone is constantly putting out some new training style, new diet plan, new health tips that has everyone worked up until the next trend comes along. You gotta be quick if you’re gonna make it on this...Read More
From time to time I’ll think back to when I first started training. Pretty much my entire youth, especially when I hit puberty and grew in height far faster than I did in width, people would make comments about how skinny I was. Like many teenagers awkwardly moving throughout their pubescence, I was trying to...Read More
The best thing about metal music is that there are million sub genres to fit all the different tastes. In today’s metal song of the week we get a little taste of Swiss Folk Metal from the band Eluveitie. The band has 8 current members that play everything from guitar and drums to bagpipes, violins,...Read More
I was talking with a member today who was curious about competing in powerlifting for the first time and what some solid numbers for him to put up would be. The conversation contained some good tidbits that I think many of you may find helpful and/or humorous. -There are standards that exist in all areas...Read More
Christian hired me to work with him on nutrition to cut down to the 181 class for the XPC at the Arnold. When Christian first came to me, he was weight between 195 and 200. He was eating around 5-6 meals a days with protein around 50g per meal, fats around 15-20 grams per meal,...Read More
Nothing says anger and aggression like thrash metal and Metallica are the kings of the trash genre. Nothing requires anger and aggression quite like powerlifting. Perfect Combo!!!!! The speedy guitar riffs and violent vocals pair quite nicely with a shot of nose torque to the dome. Enjoy! Read More
The last couple weeks have been a wild ride to say the least. Within a 4 day period we somehow managed to host a 60 person powerlifting meet with around 150 spectators and move an entire facility worth of equipment, office materials, random artifacts, and a plethora of junk across a parking lot while setting...Read More
Sticking with the anti authority theme from last week, we have Do Not Obey by all That Remains making the list this week. If you’re one of the unlucky few who train in a commercial gym (because why would anyone choose to train at one) then you can use this song to fight back against...Read More
Taylor is Physical Therapist and strongman competitor who previously lived in Memphis and trained at NBS but moved to Oxford, MS. Taylor contacted me for online programming in October with the goal of getting stronger and preparing for the Mid South Smash strongman competition. Starting off, my main goal was to build Taylor’s base strength....Read More
Summer is coming up and it’s time to show off those beach bods. But what if you’re struggling to get the physique you want? These 5 reasons may be why: You don’t actually want it What a way to start an article right? But I think it’s important that we address the obvious elephant in the...Read More
Whether you’re looking to break a PR or have a minor seizure, Fear Factory is the ideal band for both. Power shifter is one of my favorite songs because it combines the wide vocal musings of Burton Bell with the crisp double bass and chunky guitar riffs that makes industrial metal so freaking awesome. Favorite line...Read More
Earlier this month we hosted the USS Midsouth Smash Strongman Competition which brought about 25 competitors and about 75 spectators out on a beautiful Saturday morning to lift some heavy things, eat pizza, and have fun. I always love putting on strongman competitions because they are super fun to watch and the atmosphere is always...Read More
Here’s your second dose of Lamb of God playing one of my personal favorites off the album Resolution. This isn’t one of their well known singles but it’s hard and heavy and angry which makes it the perfect song for chalking your hands up, tearing your skin into iron and giving the big thumbs up...Read More
Do you like helping people look good and feel good about themselves? One way you can start helping people look good and feel good is by offering to cut people’s hair and giving them manicures. Oh…wait…never mind…sorry you actually can’t start doing that because it’s illegal. That’s right, it is illegal to to participate in...Read More
Lamb of God is known for their aggressive guitar and drums and the vocal growls of Randy Blythe. What they are not known for is softer melodic music with some harmonic singing. Overlord shows the depth of the bands abilities while still keeping their original sound. Plus it’s got one hell of a breakdown about three...Read More
Louis is a former member of NBS member who moved to Texas and started working with me for online programming in December of 2014. Louis trains at a powerlifting and bodybuilding friendly gym and has access to most equipment. We have used many variations of different programs from percentage based to tier to some triphasic work...Read More
This line in the song made me think about doing 2 hours of cardio getting ready for the bodybuilding competition: Through the suffering we fight, no end in sight Until we see the light, no end in sight Killswitch puts out some killer tunes and this one is no exception. I personally like the mix between...Read More
I’m sure every 16-25 year old meathead on the planet just read that title and immediately rolled their eyes and called me the “P” word. I admit, my 18 year old self would probably think the same thing. Luckily I’m not 18 anymore and since that time I’ve gained some perspective through being around older lifters,...Read More
In my second installment of metal song of week I bring you Reign Supreme by Walls of Jericho. Any band that has a tatted up female lead singer and makes music videos with her working out is badass in my book. What better work out motivation music than a music video with deadlifts, tire flips,...Read More
Are you a beginner? I bet you don’t think you are but you are. See, being a beginner has nothing to do with how long you’ve been training and I’d even argue that it doesn’t have as much to do with your abilities and performance either. Instead I believe it has everything to do with...Read More
This exercise is a straight up SOB. Eccentrics are brutal to begin with but when you push them to the limits by doing 10 second eccentrics for 3 sets of 6 on a movement like squats you get a serious back bump and a lot of rolling around on the ground afterwards. Give them a shot...Read More
Welcome to my metal song of the week section where I will choose a metal song to metal your face and give you gains. Kicking off we have Disturbed’s new single “The Vengeful One” from their new CD immortalized. There are two things I love about this song: first, is was a their first single...Read More
The new facility is coming along great! All the framing and dry wall is up so you can get a really good idea of what the layout will look like. The duct work is all in place as well. Everything looks to be on schedule and we should be in the facility by early to...Read More
I recently read the book “Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey. The book talks about the positive chemical, hormonal, physical, and psychological effects that exercise can have on the brain. As well as how exercise can have specific positive effects on learning, depression, anxiety, aging, menapause, and pregnancy....Read More
If you have several years of quality training and nutrition under your belt, these three concepts can help further your training success. If you’re still new to this whole health and fitness thing or have been struggling with consistency, I suggest reading this article on goal setting and this article as well before implementing these...Read More
I recently had a client respond to the question “Why do you want to lose weight?” with the confusing answer of “I don’t want to do a bikini contest”. I realized that with her being in a gym that has a high amount of high level fitness athletes along with today’s constant social media fitness model...Read More
Almost exactly a year ago I decided to change sports from powerlifting over to bodybuilding. This decision was primarily influenced by a crappy year of powerlifting competition and a slew of injuries. In March, one of my vertebrae moved while squatting 825 for my second attempt at a competition. This caused my back muscles to...Read More
As I write this, I am currently less than three weeks out from a bodybuilding show. I guess you could blame my writing on a lack of carbs but to honest I feel this way all the time. Maybe the lack of carbs have just finally convinced me to put those feeling down into words. There...Read More
Last night I was sitting around with a group of friends from the gym and they were commenting about people who had left the gym, quit training, etc. Unfortunately, that’s just the way it goes sometimes. Training, losing weight, building strength, being healthy are conceptually very easy. It is the mental and social aspect that...Read More
Everyone who trains is looking for something to give them an advantage, something to help them gain more return on their investment into training hard and eating correctly. People will put their money into supplements, clothing, training gear, and even those goofy “magnetic bracelets”. Unfortunately, many of those have a relatively crappy return for the...Read More
Programming by Shelby Starnes 11-12-14 Day 3 (back, biceps) Incline Leg Raise 4×20,18,16,15 Rope Crunches 4×25 (110,120,130,140) One Arm Barbell Row 2×8, 1×8 then drop set for 8 (75/65) Neutral Close Grip Pulldown 4×10, 1 count hold (130) Deadstop DB Rows 4×8 (100) DB Pullover 3×12 (50,60) Banded Round Back Hypers 3xfailure (monsterx20,15,15) Standing Cable...Read More
Programming by Shelby Starnes 11-11-14 (chest, shoulder, triceps) Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (75,84,95,105 each side) Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of motion at top and bottom (45,55,65,75,85,95 tough) each side Flat Bench Rack...Read More
Programming by Shelby Starnes My buddy Brian decided he wanted to do this workout with me yesterday. It’s been while since he trained legs. Let’s just say he is going to be feeling it for a bit. Strength is slowly coming back up. High rep legs is definitely not what I am used to but...Read More
Programming by Shelby Starnes 11-5-14 Day 3 (back, biceps) Incline Leg Raise 4×19,18,15,15 Rope Crunches 4×25 (100,110,120,130) One Arm Barbell Row 2×8, 1×8 then drop set for 8 (70/60) Neutral Close Grip Pulldown 4×10, 1 count hold (130,120) Deadstop DB Rows 4×8 (90) DB Pullover 3×12 (80) Banded Round Back Hypers 3xfailure (monsterx20,15,12) Standing Cable...Read More
Programming by Shelby Starnes 11-4-14 (chest, shoulder, triceps) Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (70,80,90,100 each side) Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of motion at top and bottom (45,55,65,75,85,90) each side Flat Bench Rack slide...Read More
Programming by Shelby Starnes 11-3-14 Legs Standing calf raises 5×10+5 partials, 30 sec e the break (190) Standing calf raises 3×10, real controlled (110) Seated Cable Leg Curls 3×15,12,9 1×6 w/30 partials (increase weight each set) (50,60,70,80,90) Yoke Bar Squat 3×12, just above parallel (255) Leg Press 4×40,30,20,10 (increase weight each set) (3,4.25,6,7.25) Leg Extension...Read More
It seems as though everyone in America these days is just so busy. Always running from one place to another, constantly attached to some electronic device, at the beck and call of work, family, and friends. If little Johnny needs something, they jump right on it. If work sends them an email they answer it...Read More
For those who may not know, this time in my life is incredibly hectic (and productive). I am in the process of rolling out some new business initiatives, I just purchased a commercial property for NBS Fitness to move in to in 2016, we have our Memphis’ Strongest Man competition in a week and on...Read More
Laying YTWI, 3×10 each direction, no weight Bamboo Bar Bench 10’s each side on doubled mini bands 3×20 Elbows out DB extensions 3×8 (40) A1: Paused chest supported rows 3×8 60 A2: lacrosse ball wall stability work 3×20 sec 7 second eccentric straight bar pullovers 110 Side laying shoulder stabilityRead More
Box Squats 52.5%(450)+average band 10×1 Deadlifts 52.5%(405)+light bands 8×1 Power Goodmornings 6×4 200 Reverse Hypers 4×8 2 plates each side Grippers max reps Left 250×0 200×4 150×13 Right 250×0 200×5 150×18 On August 9, 2014 / David’s Training Log / Leave a commentRead More
Box Squats 50%(425)+average band 10×1 Deadlifts 50%(340)+double mini bands 8×1 Power Goodmornings 6×4 200 Reverse Hypers 4×8 2 plates each side Grippers max reps Left 250×0 200×4 150×13 Right 250×0 200×5 150×18Read More
Squats 8×2 @60%+chains (510+80 chains) Deadlifts 6×1 @60%+chains (405+60 chains) Reverse Hypers 3×15 (180) TyPlate Pinch Holds 15 sec on 15 sec of max sets (left hand failed on set 7, right hand failed on set 9)Read More
Been having issues with acid reflux during training which completely sucks. Just about every set up until the last one I was fighting gagging during the lockout. On top of that I couldn’t tighten the back of the shirt up or wear a belt. So being able to hit 565 dealing with all that, I...Read More
8×2 @55%+chains (470+80) ME Deadlift x1 +chains (135,225,315,405,495,585,615+40) Reverse Hypers 3×15 (140) Plate Pinch Holds 15 sec on 15 sec of max sets (left hand failed on set 6, right hand failed on set 7)Read More
I recently saw where someone made a Facebook post asking what the point of having a strong deadlift was if you can’t run a mile and what was the purpose of being able to run, bike, and swim fast if you weren’t strong. Well, let me answer that question…Winning! The point is to win! I...Read More
ME Bench x1 w/chains 45 95 135 185 225 275 315 Sling shot 365 +40 +80 +100 +120 miss Close Grip Bench 60 Reps (185×24,44,60) Single Arm Overhead Grenade Ball Extensions 3×12 (60) JM Press 6×6 (105) EZ Bar Reverse Pressdowns 3×15 (90) Laying Side DB External Rotations 3×10 (10)Read More
Depth Drops into box jump, 2 boxes 8×1 ME NCL Deadlift x1 (135,225,315,405,suit straps down 495, straps up 585,635,655,675 miss, grip) Heels Together toes out reverse hypers 3×15 (65 each side) DB Shrugs 4×20 ( Seated Band Curls 3×1 min (1 min break) (light)Read More
Jennifer competed in her first figure competition this past June. I sat her down for interview to check out what she thought about the whole process. Take a listen to what she had to say… Read More
Second time in the shirt this cycle. Really happy with today’s progress. I had a bit more in me but was tired from all the sets, plus had some sinus shit going on that made me keep gagging while trying to bench. Game plan was 550 at the meet but now I’m thinking I will...Read More
Today was a day for a lot of semi-firsts. I put my suit on for the first time since March, used a straight bar for the first time since then, and worked out of the monolift for the first time since then. I switched from an ace suit with jack briefs to ace suit with...Read More
Incline Bench 6×6 (235 3 min break) Single Arm DB Rows 4×8 (90) Single Arm Pulldowns 3×12 (70) Facepulls 3×15 (70) Seated Alternating Curls 6×8 (40) Fat Grip Single Arm Overhead Tricep Extension 3×12 (25) Stair Master 10 minRead More
Depth Drops into box jump, 2 boxes 6×1 ME NCL Deadlift x2 w/chains (sumo off 1 mat 135,225,315,405,suit on straps down 495,585,+40, +80 Heels Together toes out reverse hypers 3×15 (55 each side) DB Shrugs 3×20 (80) Seated Band Curls 3×1 min (1 min break) (light)Read More
Work has been kicking my butt lately. The gym is growing and so have my responsibilities. I train around 30-35 hours a week and do another 30-40 hours a week of gym owner stuff. So I was worn out today from the get go. I got to take a little nap before my training session,...Read More
ME NCL Squat x2 raw w/chains (cambered bar 135,225,275,315,365,briefs 405,455,495,545(565), +80 chains, +160 chains) 2 count Paused Front Squat 3×8 (205) Round Back Hypers on GHR 3×15 (15) Planks 10x10sec, 5 sec breakRead More
ME NCL Bench x2 raw w/chains (95,135,185,+40,+80,+120,+160,+180×1) Close Grip Floor Press 60 reps (185) Overhead V Bar Tricep Extensions 3×10 (140) Elbow Out Incline Tricep Extensions 6×6 (40) Single Arm Cable Pressdowns 3×15 (50) Band Pull a Part Super Series 3×10 eachRead More
My hips are tighter than banjo strings and I haven’t gotten a chance to stretch them the last couple days. So I decide to kill them on my raw week and use the soft pad. Basically you sit down until you feel the pad underneath you and slowly sit down into it until you bottom...Read More
Incline DB Bench 6×6 (110) Neutral Chest Supported Rows 6×6 (90) Pullup series 3 of each (1 min break till can’t go anymore) (5 rounds) Laying T’s 3×15 (15) Swiss Bar Curls 6×8 (85) Grenade Ball Straight Back Extensions 3×12 (60) Blast Strap Tricep Extensions 3×15Read More
ME NCL Bench x3 (3 board 45,95,135,185,225,275,315, shirt on 405,455 3×3) DB Bench 60 reps (90×20,35,49,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (90) Single Arm DB skullies 6×6 (30) Reverse Single Arm Cable Pressdowns 3×15 (40) YTWI 3×10 each (5)Read More
My body wasn’t feeling too awesome after spending a lot of the weekend in a car and sitting in a theater and on top of that I learned I had to teach bootcamp about 15 minutes before it started so I had to cut my workout short. When shit like this happens, kick ass as...Read More
Up in Chattanooga supporting Jennifer in her first figure comeptition. After riding in the car the last couple days, walking around town, and lack of sleep, today’s goal was just to get in and get some deadlift work done in the briefs. This was the first time I had worked back into gear since hurting...Read More
ME NCL Bench x3 raw w/chains (slingshot 3 board 350,350 + 1chains each side,+1.5 chains, +2 chains) DB Bench 60 reps (85×20,35,49,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (80) Single Arm DB skullies 6×6 (25) Reverse Single Arm Cable Pressdowns 3×15 (40) YTWI 3×10 each (5)Read More
Nutrition is a lot like religion and politics. Uneducated people looking for answers hear something that they like and hold onto to that one particular idea without question and vehemently attack anyone or anything that so much as challenges that idea. In a society of fatties looking to a fitness and health industry that is...Read More
ME NCL Squat x3 raw w/chains (135,225,315,365,405,455,495,545 (585), +4 chains,+8 chains (plus an extra on the right side, oops!) Wall Squats onto box with band around knees 10×5 (80 lb vest) Keg holds 4×30 sec (150 keg) Round Back Hypers on 45 degree Hyper 3×20 (25) X-Band Walk with squat 3×20 (monster)Read More
Incline DB Bench 6×6 (100 2 min break) Neutral Chest Supported Rows 6×6 (80 1 min break) Pullup series 3 of each (1 min break till can’t go anymore) (3 of each) Laying T’s 3×15 palms down (10) Football Bar Curls 6×8 (65 30 sec break) Grenade Ball Straight Back Extensions 3×12 (50) Blast Strap...Read More
ME NCL Deadlift x3 raw/chains (pin pulls off 34, 135,225,315,405,495,585,+1 chain, +2 chains, + 3 chains, +4 chains Wall Squats onto box with band around knees 10×5 (20 lbs vest Rack Position Sand Bag Carries 3×100 yards (punching bag, punching bag +20 lb vest) Round Back Hypers on 45 degree Hyper 3×20 (20 lb DB)...Read More
ME NCL Bench x3 raw w/chains (football bar 95,135,185,225,275, + 1 chain, +1.5 chains, +1.5 chains, +1.5 chains) DB Bench 60 reps (80 x18,35,56,60) Seated Overhead Rope Extensions 2-3 warm ups 3×10 (70) Single Arm DB skullies 6×6 (20) Reverse Single Arm Cable Pressdowns 3×15 (30) YTWI 2×10 each (5)Read More
ME NCL Squat x3 raw w/chains (cambered bar box squats 135,185,225,275,315,365,405,455 (475), +4 chains, +8 chains, +12 chains Wall Squats onto box with band around knees 10×5 Rack Position Sand Bag Carries 3×100 yards (punching bag) Round Back Hypers on 45 degree Hyper 3×20 (BW) X-Band Walk with squat 3×20Read More
ME Bench NCL x5 (squat bar floor press 55,145,195,235,255,275,285) A1: Rope Pressdowns w/pause 3×10 (120) A2: Single Arm Chain Extensions 1.5 reps 3×10 (1.5) Tricep Hell (1,2,3,4 board) 5 reps each till failure (135,185,205,225×3 on 4 board) B1: Cross Body Hammer Curls 3×10 (40) B2: EZ Curl Bar 1.5 reps 3×10 (17.5 each side) Fat...Read More
Seated Box Jumps 8×3 ME NCL Deadlift x1 (135,225,315,405,455,495,545,585,605) Single Arm DB Rear Foot Elevated Split Squat 2-3 warm ups, 1×4 drop sets 8-12 per set (25,35,45,55) Front Squats 2-3 warm ups, 8×8 (45 sec break) (205) I drank a monster rehab prior to training today and that was a big mistake. I don’t normally...Read More
This is the current diet program that I follow. I am not insanely strict about it. Sometimes I will substitute different meals or if I just can’t eat I’ll skip one. I usually go out to eat 1 or two times over the week and will throw in rice krispie treats as I feel like...Read More
ME Bench NCL x3 (95,135,185,205,225,245,255,265,270×1) A1: Rope Pressdowns w/pause 3×10 (100) A2: Single Arm Chain Extensions 1.5 reps 3×10 (1.5 chains) Tricep Hell (1,2,3,4 board) 5 reps each till failure (95,135,165,185) B1: Cross Body Hammer Curls 3×10 (30) B2: EZ Curl Bar 1.5 reps 3×10 (big bar 10 each side) Fat Grip EZ Curl Bar...Read More
Finally got back up to some decent raw squat weight. Today felt good and I feel like I definitely could’ve done 600. Monday (hamstrings,calves, triceps) ME Squat NCL x3 (Spider Bar, box at 2 black pad, 135,225,275,315,365,405,455,495,545 (585) ) Incline Hamstring Curls 2-3 warm ups 3×10, 1xmax w/partials (25 each side) RDLs against bands no...Read More
When I first started training at the age of 14 in 1999, I would go up into my family’s “play” room and do all the exercises in a book my dad had given me from when he was a kid (from the 1960’s). I had no clue what I was doing and just looked at...Read More
This was my first time deadlifting heavy after my back went pop at my last competition. Felt good and didn’t have any pain or discomfort. I can tell my body isn’t used to the heavy stuff yet bet it’s adjusting. The leg were smoked after all the crazy stuff afterwards. Box Jumps 8×3 NCL Deadlift...Read More
Wednesday (shoulders and triceps) NCL Bench Heavy 1 (Close Grip 2 board 315,325,335,345,355,365 miss) Side Raises w/pause 8×8 (30 second break) (20) Hammer Shoulder press 1.5 reps Max 10 reps (85 each side x10) Rope Pressdowns press/pause/pulse 5, 3-4 sets of 8 (60,70,80,80) DB French Press 4×15 (45 sec break) (60×4, 13 reps on 4th...Read More
Wednesday (shoulders and triceps) NCL Bench Heavy 3 (Swiss bar floor press 275,285,295,305×4) Side Raises w/pause 8×8 (30 second break) (15) Hammer Shoulder press 1.5 reps Max 10 reps (85 each side x8) Rope Pressdowns press/pause/pulse 5, 3-4 sets of 8 (60,70,80) DB French Press 4×15 (45 sec break) (55×4 sets, 60×1 sets) Max Push-ups...Read More
I can tell I haven’t lifted heavy in a whole but I was pleased with what I did on ME work. The rope Pressdowns were brutal. Lots of pain and soreness the following day. NCL Bench Heavy 5 (fat bar 305×4) Side Raises w/pause 8×8 (30 second break) (15) Hammer Shoulder press 1.5 reps Max...Read More
First day back to semi heavy lifting after injuring my back at my latest competition. Used the spider bar from EliteFTS for the first time and I have to say that it was tough. It swings like a cambered bar and dumps you like a yoke bar. Very brutal on the upper back. I feel...Read More
Have you ever heard the phrase, “Aim for the moon and if you miss, you’ll land among the stars.”? Well, that’s a pretty stupid phrase, especially if you’re an astronaut. I don’t agree with setting goals, only reaching them. The fitness realm is rife with bullshit goal setting. I am sure anybody can name at...Read More
Do not take this as me telling you how to live your life. I’m 26, not married, and don’t have any kids. For most people, that’s enough of an excuse to disregard anything I might say. But if you’re in the same boat as me or open minded enough to listen to what I have...Read More
NBS Fitness was created for the purpose of making people better. Pure and simple, I wanted to expose people to the highest level of training possible to allow them the greatest stimulus for growth. When referring to higher training, I do not mean a higher intensity necessarily (although that is the case sometimes) but more...Read More
We’ve all heard, said, or been told the phrase “You can do it!”. But is that phrase really fair? I mean, is it fair to place that type of responsibility on somebody? You see, by inferring that somebody “can” do something you are also inferring that they can “not” do something, and that the differing...Read More
Pushups 10×10 (30-45 second break) (60 lb chain) Incline Bench Press 15,12,10,8,6 (115,135,155,175,195) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×20,12,12) Pec Flys 3×10 (3 down w/hold) (80) Single Arm Leaning Side Raise 8×8 (30 second break) (30) Plate Raise Hell (Max 45, Max 35, Max 25) (24,9,10)Read More
Side Raises 2-3 warm ups, 8×8 (30 sec break) (30) EZ Bar High Row 15,12,10,8,6 (35,40,45,50,55 per side, big EZ curl bar) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (25) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (140) Close Grip Bench 15,12,10,8,6 (135,155,175,195,215) Standing Calf Raises...Read More
Chest and shoulder Pushups 10×10 (30-45 second break) (40 lb chain) Incline Bench Press 15,12,10,8,6 (115,135,155,175,185) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×18,12,10) Pec Flys 3×10 (3 down w/hold) (70) Single Arm Leaning Side Raise 8×8 (30 second break) (25) Plate Raise Hell (Max 45, Max 35, Max 25) (19,7,7)Read More
Legs and calves Glute Ham Raises 8×8 (30 second break) (15 1.5 Rep Hack Squat heavy 6 (4.5 plates each side) DB Step Ups 8×8 (30 second break) (75 each hand) Leg Press 3xfailure (6 Plates each side 45,20,17) Single Leg DB Calf Raises 10×10 (no break between legs) (50)Read More
Shoulders, triceps, and calves Side Raises 2-3 warm ups, 8×8 (30 sec break) (25) EZ Bar High Row 15,12,10,bye8,6 (30,35,40,45,50,55,60 per side, big EZ curl bar)DDR Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (20) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (130) Close Grip Bench 15,12,10,8,6...Read More
Chest and shoulder Pushups 10×10 (30-45 second break) (20 lb chain) Incline Bench Press 15,12,10,8,6 (115,130,145,160,175) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×17,12,10) Pec Flys 3×10 (3 down w/hold) (80,70,70) Single Arm Leaning Side Raise 8×8 (30 second break) (20) Plate Raise Hell (Max 45, Max 35, Max 25) (18,10,10 Arms...Read More
Legs and calves Glute Ham Raises 8×8 (30 second break) (10) 1.5 Rep Hack Squat heavy 6 (4.5 plates each side) DB Step Ups 8×8 (30 second break) (70 each hand) Leg Press 3xfailure (6 Plates each side 40,23,17) Single Leg DB Calf Raises 10×10 (no break between legs) (50)Read More
Tuesday (shoulders, triceps, and calves) Side Raises 2-3 warm ups, 8×8 (30 sec break) (25) EZ Bar High Row 15,12,10,8,6 (30,35,40,45,50 per side, big EZ curl bar) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (15) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (120) Close Grip Bench...Read More
Saturday (arms abs) A1: Alternating DB Curls w/1 count hold at top 5×10 (30) A2: Tricep Kick Back w/1 count hold at top 5×10 (15) Cross Body Hammer Roper Curls 8×8 (30 sec break) (40) Cross Body Grenade Press down 8×8 (30 sec break) (40) B1: Band Hammer Curls 3xfailure (light) B2: Band Press down...Read More
Friday (chest and shoulder) Pushups 10×10 (30-45 second break) (BW) Incline Bench Press 15,12,10,8,6 (75,95,115,135,155) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (40×17,12,10) Pec Flys 3×10 (3 down w/hold) (70) Single Arm Leaning Side Raise 8×8 (30 second break) (15) Plate Raise Hell (Max 45, Max 35, Max 25) (15,6,6)Read More
Thursday (legs and calves) Glute Ham Raises 8×8 (30 second break) (bw) 1.5 Rep Hack Squat heavy 6 (4 plates each side) DB Step Ups 8×8 (30 second break) (60) Leg Press 3xfailure (5 Plates each side 40,20,22) Single Leg DB Calf Raises 10×10 (no break between legs) (50)Read More
Link to EliteFTS Version of the Article http://www.elitefts.com/education/motivation/training-and-dietary-considerations-for-women-needs-formatted/ Ever since I began training several years ago, I have had the chance to work with both men and women of varying levels of experience and with differing goals. Although my approach for both genders is very similar, there are a few considerations I take for both...Read More
My entire body was feeling like crap today, specifically my hips. After Friday’s 2.5 hour extravaganza workout of heavy speed squats and heavy triples on deadlift finished off with 5 working sets on all accessory movements, I still hadn’t fully recovered by Monday. I still needed to hit a heavy movement but needed to work...Read More
Get Started
Schedule your No Sweat Intro to learn how we can help you reach your health and fitness goals
