Strength Training and Science

Strength Training ScienceHave you noticed the domination of scientific research in modern strength training? It is trendy and dandy (and more importantly, marketable) to be ‘scientifically proven’ or ‘backed up by research’ nowadays. The general reading public readily accepts this, and everybody seems to feel the need to get scientific. However, despite the initially positive character of the trend, there might be a downside to it.

What Downside?

First of all, I absolutely love science and the scientific approach. People obviously wouldn’t be where we are if there were no science. To put it straight, let me quote Richard Dawkins: Continue reading

10 Rapid Fire Ideas to Boost Your Gains

Rough Strength Rapid Fire IdeasThere is a whole gamut of ideas fighting in my head every day. So, I decided to pick the best ones I came up with lately and to write an article about them. Everybody loves ideas and lists, right? Let’s go.

1. Confidence Sets

If you are not wasting your training time on useless crap and have worked up to some heavy ass weights in your compound exercises, then you should have been scared to lift that amount of weight at least once. Self-doubt is normal at this point. This is our brain’s self-defense function. Anyway, this is when confidence sets come really handy. Continue reading

Rough Strength Ultimate Training Playlist

Rough Strength Training PlaylistAccording to the latest research, training with cool music can give you up to 42% performance boost. Well, OK, I made this up, but in my experience, this statement is true. Training with proper music makes all exercises ridiculously easier. You just feel pumped up and can do much more than usual. With right music, you can achieve that state of being unstoppable.

Of course, if you are some kind of a monk and you despise anything but training in silence, then you will find nothing useful in this article. However, if you like to train with music but struggling to find a proper soundtrack to your diesel gains, then you are in a right place, my friend. Let me give you some options (in no particular order).

Here We Go

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Strength VS Skill Training

Handstand in the WoodsHave you ever wondered how professional athletes can train almost daily for SEVERAL hours per day? Well, according to this correlation, it is possible only in one case: they are so strong and conditioned that their sport training is not that intense for them anymore. It is skill work for them rather than strength.

[NOTE: The higher your training frequency and volume, the lower your training intensity should be. Otherwise, you will overtrain]

So, what if you could take this idea and somehow implement it in your own training for more results and fun? Check out what I came up with.

Strength or Skill?

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Lessons from the Gym

The Time When Gyms Were CoolIf you read this post, then you should be aware that I simplified my training as much as I could lately. I lift conventional weights. You know, barbells, dumbbells, etc. I still do calisthenics, but way less than before. This is the path of endurable resistance for me at the moment of writing this article.

So, what have I been able to learn (or relearn) during this time. Well, lots of things. Let me share some of them with you.

Conclusion #1: Simple Exercises Are Better for Building Muscle

It may be hard to accept, but the simplest exercises are the best for muscle-building. Barbell bench presses are superior to one-arm or planche push-ups. Barbell squats are superior to pistols.

Let me be an example. Continue reading

Perseverance

Perseverance Rough Strength

I bet you dreamed about another “5 Ways to Build Bigger Arms” or “7 Foods You Need to Avoid” piece, but I’m not going to indulge you. Instead, I’ll tell you a story about what really makes a difference in your life. I’ll expose the biggest secret that distinguishes weak always-whining people from badass mofos you adore. And this secret is called “perseverance”.

Get Up

Continue reading

The Fat Loss and Strength Gain Magic Bullet Problem

So, I received an e-mail the other day from a guy called Pete Anthony. He shared his experience with intermittent fasting and strength training. His article was quite good, so I asked if he wanted to write a guest post for Rough Strength. Here is the result. Enjoy.


Fat loss and muscle gain. When it comes to health & fitness, those are essentially the two things that people want. They are essentially the two ingredients that when combined together yield looking good in the mirror.

The truth is that getting either is really simple. You lose fat by expending more calories than you take in over time. You gain muscle by consistently doing progressive overload, forcing your body to adapt to the recurring stressor.

Despite how bone-headedly simple either of these tasks are, it seems that most people just can’t seem to figure either out. Why? Why are these exceedingly simple tasks so apparently complicated for 9 out of 10 people who want to “get fit?”

We’re smart enough to get PhD’s, split atoms, build silicon microprocessors, and put a man on the moon, yet the vast majority of 1st world individuals can’t figure out how to get at least lean & healthy enough to get their doctors off their ass? What gives? Continue reading