Travis Pollen, Author at T NATION

The Ultimate Bodyweight Challenge

Travis Pollen — Wed, 26 Dec 2018 13:00:00 +0000

The Hated Handstand Walk Lifters love talking smack about other lifters and their exercise choices. They'll call something they don't like (or can't do) dangerous and unnecessary. And handstand walking is somewhere at the top of their list of scary exercises. Critics claim it's nothing more than a party trick. They say it won't build

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Tip: Burn Sets for Strong Abs

Travis Pollen — Wed, 31 Oct 2018 11:00:00 +0000

The framework for a dynamic-static compound set is simple: A1: Dynamic Exercise, 8-12 reps A2: Static Hold, to failure Begin with a 12 RM of any decent dynamic exercise to pre-fatigue the muscles. Immediately follow it up with a static hold to failure of an exercise that works the same muscles. Rest 90 seconds. Then

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Tip: Dynamic-Static Compound Set – Quads

Travis Pollen — Tue, 23 Oct 2018 17:15:00 +0000

When it comes to building muscle, time under tension (TUT) is king, or at least a big part of the royal court. Historically speaking, many bodybuilding greats have used isometric training to help build their imposing physiques, sometimes doing sets lasting upwards of three minutes. The trouble is, most of us neither have the time

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7 Lifting Rules That Actually Don't Matter Much

Travis Pollen — Wed, 11 Jan 2017 13:00:00 +0000

When it comes to building size and strength, the importance of dedication and attention to detail is undeniable. But some people take it too far. There's no need to have an aneurysm trying the get all the details right. Sure, certain things do matter, like showing up consistently and lifting weights. But some things matter

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Tip: Set Your Quads on Fire

Travis Pollen — Thu, 10 Nov 2016 12:00:00 +0000

Do 12 Reps With Your 10-Rep Max The very definition of a maximum rep set is that you can't perform more than the specified number of reps. If you can squeeze out another rep, there are only two explanations: either the rep was ugly or you weren't working at your true max. But if you

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6 Ways to Build Muscle Under 20 Minutes

Travis Pollen — Wed, 02 Nov 2016 12:00:00 +0000

20 Minutes of Muscle Gain & Fat Loss Let's say you had only 20 minutes to spend at the gym. If you were to do your usual five sets of five reps with two minutes rest in between, that would eat up more than half of your workout. And don't even think about taking a

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Tip: Use Time Blocks Instead of Sets

Travis Pollen — Sat, 04 Jun 2016 11:00:00 +0000

Workouts are generally designed based on a specified number of sets. What if instead you blocked off a certain number of minutes for each training priority within a workout and simply performed as many sets as you could manage (with appropriate weight and reps) during that timeframe? The exact workout blueprint will depend on your

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Tip: Build a Stronger, Harder Butt

Travis Pollen — Tue, 31 May 2016 15:00:00 +0000

The framework for a dynamic-static compound set is simple: A1. Dynamic Exercise: 12 reps A2. Static Hold: to failur Begin with a 12 RM of any decent dynamic exercise to pre-fatigue the muscles and immediately follow it up with a static hold to failure of an exercise that works the same muscles. Rest 90 seconds,

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Tip: Take This Grip Strength Test

Travis Pollen — Wed, 27 Apr 2016 15:00:00 +0000

Absolute strength refers to the total amount of weight you can lift – your 1RM. Relative strength refers to your strength compared to your bodyweight. One of the easiest and most basic test of bodyweight relative strength is chin-up iso-hold. Chin-Up Iso Hold Standard: Hang from a pull-up bar with your preferred grip (neutral, pronated,

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Test Your Relative Strength in 20 Seconds

Travis Pollen — Tue, 12 Apr 2016 12:00:00 +0000

Most of us recognize the importance of testing. After all, we need to make sure we're actually getting stronger and not just spinning our wheels. The most common test in the gym is the one-rep max, and it's certainly a useful metric. But if we're interested in our overall health and durability in addition to

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