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 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 31
- 3 min
The Two Most Important Variables in any lifting program
I've written several articles over the last few months about programming, sleep, tracking food, exercise technique, etc. It's a topic...
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Jordan Van Dyk
- May 30
- 7 min
Re-Learning the Power Clean (Updated July 24)
As a barbell coach, I can not accept having such shallow experience to draw on with such an important lift.
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Jordan Van Dyk
- May 29
- 2 min
Back Rounding In The Deadlift? Three Exercises That Could Help
I've had my share of issues learning to flatten my back out for deadlifts. To solve the problem of my back rounding,
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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 16
- 5 min
How to Squat 315 LBS
There was a time in my life where squatting 315 pounds felt like an impossibility. I think back to the days in my high school weight room,
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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
- 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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