Setting Up The 4-Day Lifting Split
The 4-Day lifting split is among the most popular splits for people looking to get strong, and for good reason. It provides excellent flexi
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Jordan Van Dyk
- Jun 30
- 4 min
Building Around the Bench Press: Incline Press, Dips and Other Important Upper Body lifts
At some point, like all main lifts, the Bench Press is greatly aided by assistance exercises. This is due to the Law of Diminishing Returns
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Jordan Van Dyk
- Jun 17
- 5 min
Optimizing Your Workout Based on Different Times of Day
For years, I was a member of the unofficial "5AM crew" at my local YMCA, then when I had 24/7 access at two other gyms, a member of the 4 AM
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Jordan Van Dyk
- Jun 4
- 3 min
The Cardiovascular Benefits of Strength Training
When we think of cardiovascular health, activities like running, cycling, or swimming often come to mind. However, strength training...
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Jordan Van Dyk
- Jun 3
- 4 min
Building Muscle Without Gaining Fat
The challenge lies in consuming enough calories to support muscle growth without excessive caloric intake that leads to fat accumulation.
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Jordan Van Dyk
- May 15
- 4 min
Powerlifting Meets - What To Expect
Occasionally, a trainee will be so bitten by the Iron bug that they will decide to dip their toe into the world of competition.
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Jordan Van Dyk
- May 6
- 3 min
5 Ways To Balance Training With Being a Parent
Navigating some of the new circumstances of life have brought me great joy. Here are 5 ways to balance training with being a parent:
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Jordan Van Dyk
- Apr 29
- 2 min
Beginner To Intermediate Programming: General to specific
The principles of programming dictate that over time, a person's program should go from general to specific. What this means in simple terms
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Jordan Van Dyk
- Apr 25
- 2 min
"How Many Days a Week Should I Work Out?"
One day a week? Probably not enough.
Two days a week? Can be okay in the right situation, and can lead to decent gains.
Three? Now we're...
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Jordan Van Dyk
- Apr 19
- 5 min
Friday Five: Most Influential Books In My Life
This book inspired me in ways that you might not inspect. What stuck out to me was the level of detail and true scholarship that...
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Jordan Van Dyk
- Apr 18
- 3 min
Living to 100: Iron Habits To Get You There (Maybe)
I told my wife she has to outlive me, so she better plan for 101 years! Jokes aside, I do hope to live for 100 years. It has been a...
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Jordan Van Dyk
- Apr 12
- 3 min
Friday Five: The Best (Essential) Gym Bag Accessories
It is rare that anything you put on your body can be called essential, but there are a few gym accessories that will support your...
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Jordan Van Dyk
- Apr 9
- 2 min
How to Master the Overhead Press: Top 5 Cues
As you throw your hips forward, you create a backwards lean in your upper body. At this angle, throwing the bar in a straight vertical line
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Jordan Van Dyk
- Apr 5
- 2 min
Master The Bench Press: Top 5 Cues
The Bench Press seems to be every beginner's favorite exercise. It even has its own holiday, International Bench Press Day that people...
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Jordan Van Dyk
- Apr 3
- 3 min
Owning a Home Gym: A Cost-Benefit Analysis
Investing in a home gym was one of the best decisions I've ever made. It has saved me no money whatsoever, but it has saved me a ton of...
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Jordan Van Dyk
- Apr 2
- 1 min
Why Losing Weight and Getting in Shape Didn't Make Me Happier - And What I Learned Instead
Losing weight and getting in shape didn’t make me a happier, better person. It doesn’t happen that way. Rewind to when INSECURITIES used...
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Jordan Van Dyk
- Mar 29
- 1 min
Master the Deadlift: Top 5 Cues
The Deadlift is hard. I hope this makes it easier! "Push the Floor Away" This cue reminds lifters that the legs are as involved in the...
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Jordan Van Dyk
- Mar 27
- 2 min
Master the Squat: Top 5 Cues
The master cues of the squat- the KING of all muscle building exercises! How do you perform the best squat possible? Try these cues!...
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Jordan Van Dyk
- Mar 27
- 2 min
Patience | Delayed Gratification
Patience. I’ve had to learn patience in a way I never thought I would. Patience is often mistaken for waiting. Patience is an action; a...
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Jordan Van Dyk
- Mar 26
- 1 min
Olympic Lifting Shoes are Worth the Money
Olympic lifting shoes are a type of specialized footwear designed for use in the sport of weightlifting, and is used by powerlifters as...
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1:1 Beginner and Intermediate Strength Coaching
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Lifting the bar while raising the Cross.
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Health is not an accident.
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