The Blog
Train like an athlete. For life.
Strength, conditioning, nutrition, and longevity for the everyday athlete.
- The Melatonin Recovery Mystery: Better Recovery, Same Sleep
- Maybe VO2 Max Isn't as Important as We Thought
- Starting Strength Reviewed: Does Mark Rippetoe's Program Still Deliver?
- Behind the Scenes: The Future of Garage Gym Athlete
- 7 Cutting-Edge Fitness Innovations: What's Hype and What's Real?
- How Drop Sets Help You Lift Smarter and Unlock More Muscle Growth
- The Long-Term Garage Gym Strategy That Saves You Money and Space
- 6 Ways to Build Muscle Without Getting Injured
- Hybrid Athlete Checklist: How to Combine Strength and Endurance the Right Way
- 6 Proven Methods to Build Strength, Muscle, and Power
- Why Your Most Basic Data Is Often the Most Valuable — Even With Advanced Wearables
- Strength and Metcons: The Right (and Wrong) Way to Combine Them
- How to Run and Lift Without Killing Your Strength Gains
- Why Most Training Programs Fail to Cover All Movement Planes—for Longevity & Power
- How Your Body Protects Muscles From Excessive Training—And What It Means for Growth
- The Weight Loss Trap (Why Losing Weight Isn’t Enough)
- How to Build a Well-Rounded Fitness Program (Step-by-Step Guide)
- How to Improve VO2 Max Without Running All the Time
- The New Rules of Weight Loss (Why Diet and Exercise Aren’t Enough)
- Strength + Cardio in One Workout (Without Spending Hours in the Gym)
- 4 Ways to Stay Injury-Free and Train for Life
- Concurrent Training: Build Strength, Conditioning, and Speed
- The Surprising Truth About Interval Walking and Its Impact on Your Fitness
- The Eo3 Elements: 9 Habits to Boost Recovery and Performance
- Mastering Hybrid Athlete Training: Strength, Hypertrophy & Energy Systems
- How to Not Suck at Murph in 2026
- Field Training vs Heavy Lifting: Which Builds Real Strength?
- The Real Reason Your Testosterone Levels are Plummeting Right Now (and what to do about it)
- Consistently Choosing the Hard Right Over the Easy Wrong
- Forget 75 Hard...Try a REAL Challenge (Daily Over Decades)
- ChatGPT vs Real Coaches for Hybrid Athletes?
- The Real Reason I Nearly Left Garage Gym Athlete
- The LAST Calisthenics Program You Will Ever Need
- Science Hacks to BOOST Your Athletic Performance
- How To Build Muscle FASTER (with minimal equipment)
- How to Fuel for Performance (and life)
- Rest Between Sets: Move or Stay Still?
- How to be CONSISTENT (even if you don’t feel like it)
- What are the real benefits to weighted vests?
- Sauna: best for Performance? Recovery? or Nothing?
- Self Determination Theory in Training
- How Protein Estimations Can Be off And What To Do About It
- Eo3 Elements For Success
- What Is Wrong With The Fitness Industry?
- And We're Back!
- Everything Going Into My New Garage Gym
- The New Rules for Weight Loss
- Breaking Down The Sugar Diet and Our Thoughts
- Creatine and Hair Loss
- Is Cold Exposure Causing You to Eat More?
- Can Back Squats Count As Cardio?
- How I Keep Testosterone Levels 800 at 37
- How You Should View Getting Sore From Training
- Energy Availability: Are You Eating Enough?
- Hot Baths May Be The New Hotness Over Cold Plunge
- 5 Rules for Saunas as a Garage Gym Athlete
- Becoming a Better Runner with Matt Silver
- 5 Rules for Cold Plunges as a Garage Gym Athlete
- Project Delta Is Here!
- If You Could Start Fitness Over, What Would Be Your Advice?
- How To Mentally Dial In To Your Training
- Nutrition Protocol and Book Recommendation
- Training Updates and Diving Deep Into Project Delta
- Announcing Project Delta: Our Next Phase In Hard To Kill Programming
- Hard to Kill Programming Methodology: Part 13 - Mixed Modal Anaerobic
- Hard to Kill Programming Methodology: Part 12 - Mixed Modal Aerobic Training
- Hard to Kill Programming Methodology: Part 11 - Phosphagen System
- Hard to Kill Programming Methodology: Part 10 - Glycolitic System
- Hard to Kill Programming Methodology: Part 9 - Oxidative Training
- Hard to Kill Programming Methodology: Part 8 - Power Endurance
- Hard to Kill Programming Methodology: Part 7 - Strength Endurance
- Hard to Kill Programming Methodology: Part 6 - Muscular Endurance
- How to NOT Fail in February
- Hard to Kill Programming Methodology: Part 5 - Aerobic Endurance
- Hard to Kill Programming Methodology: Part 4 - Speed
- Hard to Kill Programming Methodology: Part 3 - Speed/Strength
- Hard to Kill Programming Methodology: Part 2 - Strength/Speed
- Hard to Kill Programming Methodology: Part 1 - Strength
- NEW! 2025 Training Cycle #1
- Top 10 Podcast Episodes This Year!!
- How to Increase Grip Strength to Live Longer
- How to Look At Your Goals for 2025
- Our Top Garage Gym Gift Ideas!
- How to Do German Volume Training (GVT)
- Gain Muscle to Lose Fat
- 3 Ways to Get a Hormonal Response from Your Training
- TRT: Avoid it or Race to it?
- Gain Muscle with Bodyweight Exercises
- Hybrid Athlete Training Program Checklist
- Mental Toughness Training...START HERE!
- Garage Gym & Your Car: The Simple Questions
- What is the Wendler 5/3/1 Strength Program?
- Which is Superior: Split-Body OR Full-Body Training Programs
- How to Use Kettlebells in a Well-Rounded Program
- How to Become a Faster Runner (MAF Method)
- Carb Rinsing: Spit Out Your Gatorade for Increased Performance
- How to Move Like an NFL Athlete (Power Training)
- Where Walking Fits in an Athlete's Training
- CHANGES!
- Can AI Replace All Of Your Macros Apps And Coaches?
- Top 5 Regrets in Training the last 20+ Years (I want my kids to avoid)
- 11 Ways to Increase VO2 Max
- Reviewing Equipment We Have Owned; Would We Buy Them Again?
- Is Backwards Running The Best Way To Improve Running Economy?
- Maybe Fitness Doesn’t Need an HQ
- HYROX, The Next Big Thing In Fitness?
- Odd Object Lifts- Gimmick or Need To Do?
- What Is Our Optimal Way To Warm Up?
- The RIGHT Way To Do Fitness With Kids, and AI Tech In Fitness
- Where Is The Fitness Industry Headed?
- Outrunning The Grim Reaper STUDY, Elite Runners Longevity
- New Program, Weight-loss Study, and Garmin Suggestions
- 237: Injuries! Weightlifting vs. CrossFit vs. Powerlifting vs. Traditional Strength Training
- Thoughts & Tactics for Training Kids
- What Cardio Is Best? How Should You Pace In The Heat? & MORE
- Interrupted Sitting For Your Health
- EMOM Training
- Recast: How To CRUSH Murph
- Interval Weight Training- What To Know
- How To Break World Records at 92 Years Old
- The Ultra- Recap, Reflect, and Lessons Learned
- The ULTRA - Death by 5K
- Ultra Prep and Wearing a CGM (continuous glucose monitor)
- New Cycle!! Hard to Kill Track Details
- Our Garage Gym Equipment Wish List
- Counting Macros; Struggles, Tips, Lessons learned
- Interval Weight Training
- Training Updates; Traveling, Running, Recovering
- Our 6 (Fitness) Hills To Die On
- How Much Protein You Should Eat Per Meal
- RECAST - Pre Exercise Music Can Increase Power and Velocity
- Failing My Way Through Ultra Training (more lessons learned)
- What Is The Future Of Fitness & Garage Gym Athlete?
- How To Train Your Kids?
- Embracing Discomfort - Unlocking Growth with the Anterior Mid-Cingulate Cortex
- Tackling a 100-Mile Race with Very Little Prep - Dave Paczkowski
- Discover the Unbeatable 6 Reasons to Train with Garage Gym Athlete in 2024
- The Intention-Behavior Gap - Why You Can’t Do What You Say You Want to Do
- 6 Essential Lessons on Serious Running: Elevating from 0 to Over 100 Monthly Miles
- Athletic Edge Through Air - Ranking the Top Respiratory Techniques for Enhanced Athletic Performance
- The Rhythm of Survival - How Predictable Sleep Patterns Outweigh Duration in Mortality Prediction
- Pre-Diabetes Pitfall for High-Carb Athletes - Study Advocates Low-Carb Regimen for Ultra Endurance
- Unpacking Elements of Grit - How to Increase Your Mental Toughness
- Sip Happens: Moderate Caffeinated Coffee Consumption Brews Favorable Fat Loss, Says 2023 Study
- Can How You Rest Between Sets Effect Your Performance?
- The 7-Step Science-Backed Goal Setting Method for Athletes
- Functional Fitness...Fad or Methodology?
- Research Round Up! Strength, Speed, Memory, Oh My!
- Weighing the Truth: BMI and the Debunking of 'Healthy Obesity' Myth
- NEW CYCLE Webinar!
- Ultra Low Calories Diets Come At A Big Cost
- How to Prep for a 100 Mile Ultramarathon in Only 3 Months
- How to Pick the Right Supplements in a Scary Supplement World
- Should You Test Your Blood Lactate For Proper Zone 2?
- Concurrent Training Vs. Hybrid Athlete: Whats the difference?
- The Science Behind Taking a Week Off (Deloading)
- How to Calculate and Program Zone 2 Training
- SAFETY in the Garage Gym
- Can Micro-dosing Strength Training Improve Performance?
- Can you gain muscle on a calisthenics program?
- The BEST Wearable for the Garage Gym Athlete
- Review: Peter Attia’s Fitness Protocol from OUTLIVE
- The Programming for Sub-6 Minute Miles and 30 Strict Pull Ups
- I Can’t Wait To Be Patient with Dr. Rob Bell
- Mental Fatigue On Strength & The WHEEL OF PAIN
- Creatine for Endurance, Our Favorite Garage Gym Purchases, and Increasing HRV by 36%
- How to Shut Your Brain Off and “Just Do It” (It’s Not What You Think)
- Nutritional Considerations During Injury or Decreased Training Volume
- Should Vegan Protein Be Treated Equally With Whey?
- Finding Accountability & A Community With Luis Garcia
- Are carbs GOOD or BAD!?!?
- Is Cold Immersion The BEST For Recovery?
- 6 Ways to Gain Muscle without Breaking Your Body
- Pump Up The BEETS!
- How to Maintain Muscle Mass During Weight Loss (and why you should!)
- Starting a Home Gym and Doing What Drives You with Paul Mollema
- Pushing Your Limits with Tim Harper
- Garage Gym Basics
- How to Get Stronger: Strength Continuum, Strength Methods, and Prilepin's Chart
- Garage Gym Athlete's Notes on Fat Burning...Part 1 of 2
- Is Strength Training Or Plyometrics Better For Runner?
- Sleep 5 hours per night and still workout? Science-backed Considerations of Slight Sleep Deprivation
- What a Well-Rounded Program Looks Like
- Sauna Session Benefits for Athletes & Non-Athletes: White Blood Cells & Cortisol Levels Improved
- The Benefits of Concurrent Training: How to Live Longer and Stronger
- The Top 5 Essential Pieces of Gym Equipment for a Home Garage
- A Beginner's Guide to Concurrent Training
- Daily Over Decades, New Training Cycle, and Plans for 2023
- Can Hydrogen Water Increase Performance?
- Calculating Your Protein & Review of Limitless with Chris Hemsworth
- Tutorial: How to Waste Money - Buy BCAAs (+ LIVER KING!!)
- 11 Ways to Stay Motivated (when you just aren’t motivated)
- What Increases Strength Endurance The Most?
- How Does Pre Training Cardio Impact Muscle Growth?
- Flexible Training Based On HRV GREAT For Endurance
- Is More or Less Rest Better For Hypertrophy?
- Why Breaks From Training INCREASE Your Gains
- Are You Properly Fueling For Your Workout?
- Baseless Claims and Pseudoscience in Health and Wellness
- Whole Eggs vs Egg Whites- One Is FAR Superior
- BEHIND THE SCENES Look At Our Concurrent Training
- How ibuprofen will WRECK your Gains
- Fact or Fiction: Supplements to Reduce Soreness
- The Eighty Five Percent Rule For Optimal Learning & Fitness?
- Why Sleep Can Save Your Life & How To Get It
- Training For Longevity
- What Are The Key Factors (Nutritionally) For Weight Loss?
- What To Do For A Warm Up To Better Perform
- Maintaining Explosive Power After HIIT
- Does Beta Alanine Actually Work?!
- Get Stronger & More Explosive JUST with Glute Practice
- Recast: How To Burn Fat
- How to STICK to a Program
- New Cycle WEBINAR- Breaking Down Each Of Our Programs
- TRUTH About Intermittent Fasting & What To Know
- How Long To Rest Between Sets? & Black Box Thinking
- Avoid Strength Plateaus & Mix It Up!
- Lose Fat & Gain Muscle - THE UNICORN!
- Bone Broth for Better Humans
- 51 Health & Fitness Rules For My Son
- Garage Gym Equipment Tiers
- Are Self-Selected Sets Better Than Pre-Selected?
- Will An Internal or External Focus Lead to More Reps?
- How Important Are Pre Workout Meals? & MURPH!
- Are you ACTUALLY hungry after working out?
- Hot Water Immersion & The Perfect Mile
- How Our Programming Works: New Cycle Webinar
- Dieting Side Effects & How To Counter Them
- High or Moderate Intensity Better For Fat Burning?
- Comparing Resistance Training Effectiveness In Sexes
- Are Priming Sessions Just For The Advanced Athlete?
- The Biggest Losers Short Sighted Weight Loss
- Running: For The Brain, Enhancement Gear, & a Workout
- Fasting Impacts In The Short & Long Term
- Dark Chocolate Benefits with SCIENCE
- Strength Recovery Differences In Male & Females
- Protein For Masters Athletes & 300 Challenge Discussion
- Can Mix Grip Deadlift Lead To Injury?
- Can You Tell If You Are Overtraining or Under Eating?
- New Cycle Webinar Q1 2022
- Does Conditioning Really Effect Strength?
- Is It Better To Do Strength First Or Hypertrophy?
- What's The BEST Back Squat Bar & Feet Position? and a new MYS
- What Is The Goldilocks Zone To Exercising?
- Choosing Your Own Weight Can Lead To Greater Strength
- TRUTH About Burning Calories- Age & Sex Don't Matter
- Can Tracking Food Cause An Eating Disorder?
- Hydration & Supplementation - Fueling Series Part 3 of 3
- Protein & Fat - Weekend Warrior Fueling Series Part 2 of 3
- Carbohydrates - Weekend Warrior Fueling Series Part 1 of 3
- Probiotics & It's Effect On Gym Gains
- Should you train to failure?