Like the headline says, it takes time. Very few people squat two hundred kilograms on their first session. Even in their first two years of training. BE patient, practice those two words and you'll be just fine. Same thing goes with movements, you cant drop into a full depth squat with two hundred kilograms as fast as you can. Strength and agility is not about talent, its not about showing, its about what you do to get there and how you stride to take the next step. Thats not just for runners, its for every training method there is. Whether its powerlifting, olympic lifting, crossfit, football, basketball, bodybuilding, ping pong or tennis. Even bridge and golf could be put in these lines, No comments.

I stumbled on an article the other day, the headline said: training glutes for men. I was surprised on how this never crossed my mind before this. I read it through and it was good, i've never in six years of training seen a guy isolate his glutes, or even focus on his glutes. Why is that? Probably cause big biceps and a uneven massive chest and anterior tilt of shoulders are more interesting. But having a flabby and chubby butt is considered ideal? Our glutes is our biggest muscles, as mentioned in the last article, glutes produce power. Power produce testosterone, testosterone equals increased muscle fibres. Increased muscle fibres not just in glutes. The bigger muscles are the more power they produce. Have you ever questioned why compound movements are so much more talked about than for instance long lasting, weak gaining bicep curls. Im not saying they're stupid, they have their place. But they are not as important as your squats, deadlift, bent over row, military press and bench press. which is the five biggest exercises.

Another argument for training glutes is that your natural body composition will be more efficiently distributed on your feet which causes less stress on your joints and especially lower back. Good shit, huh?

Go compound or go home, stay tuned and stay swole!



Everything power related starts and ends with your hips. Your squats, deadlift and even bench press generate the most power from your hips. The biggest muscles in your body attaches to your hip or pelvis. Whether it is on the front side, back side or simply on the side, your hips plays a big role in exercises. Being a great athlete means utilising your hips as much as possible. Some people even use them in pullups to create more power and making the movement a lot faster. Another example could be the clean and jerk or the snatch where hip movements is everything and nothing. Keeping your hips healthy and strong will also reduce the pressure on your spine and create less traction in your back causing you to maintain healthy for longer period of times. Training your hips in both flexibility, strength and speed will help you become a better athlete cause you will be more efficient in your movements. Being strong is being easy. Carry you home? No, carry myself home. 

Hip exercises:



hip hinge

hip thrust