Thinking about bringing this movement back into the regular routine: the pendalay row. This is such an effective mass/strength builder for the back when done correctly. The problem is, so many people do it incorrectly and sacrifice range of motion, muscle engagement, and more for the sake of “ego lifting.” Anyone can throw a ton […]
I generated positive momentum this weekend by making choices that made me feel good in the long term — not the short term. Why do we choose to do what we know we’ll regret? Why do we eat or drink things that make us feel crappy? Sure, there are some foods that taste awesome. They […]
What’s up everybody!? I’m excited to open things up to something we haven’t done at CGF before, but something I’ve wanted to do for a long time: an open call for custom fitness program templates. My business is typically centered around an intensive client-coach relationship. I work with my clients on a daily basis to […]
A common topic I often find myself talking about with clients is centered around how to get stronger. For many of us, we want to get stronger but don’t know the best way to do it. It’s not simply about lifting weights, though that is important. Rather, it’s a combination of factors that, when done […]
A post shared by Chris Gates (@chris_gates_fit) on Jul 3, 2018 at 5:51am PDT The best way to get into a program or start a fitness routine is to first introduce your body to the new stimulus. I feel an intro block of training is important because you can get your body into the routine […]
Recently, I completed a 6-month strength macrocycle where I made significant improvements in all three of the main lifts — squat, bench press, and deadlift. I explained that entire process in detail in a previous article. As that program came to an end, my calories had risen to accompany and account for the intensity and […]
If you lift weights consistently, chances are you’re going to live longer, look better and be more healthy. OK, it’s not as simple as that. There are more factors at play than simply, “pick up that weight and you’ll live longer!” How you’re living outside of your workouts also plays a significant role. But, research […]
There are a ton of fitness-related goals out there to choose from. In January, I chose to commit to an extended “bulk.” What’s a bulk? Pretty simple… I’m trying to put on muscle and, accordingly, weight. This is a pretty common goal for many people, so I figured I’d share some information on how I’ve […]
Just last week, I struggled to be honest with myself to answer this question. That’s tough to do — be honest with yourself — when you’re in a groove with your training and nutrition. When everything is synchronized and clicking, it’s really hard to just stop everything and lay around all day, even if that’s […]
When working with a coach or trainer, or by just browsing around the internet for fitness info, you might come across the RPE scale and wonder what the heck that is when it comes to fitness. What is RPE? What does RPE mean? How can the RPE scale be applied to your training? We’re going […]