Another year is wrapping up at Bonvec Strength. Our in-person and online communities continued to grow and our brick-and-mortar facility settled into a bigger, happier home for our lifters. We’re on our third location in two years, and hopefully we stay put for a while! We had another eight lifters compete at the 2023 WRPF …
Here’s an age-old sports cliche: it’s not how you start, it’s how you finish. When it comes to the bench press, it’s hard to finish what you started if you can’t lock out heavy weights. The lockout relies mostly on the triceps to extend the elbows. And while it doesn’t take much convincing to get …
Top 5 Triceps Exercises to Improve Your Bench Press Lockout Read More »
The Safety Squat Bar (SSB) is one of the most versatile tools you can use to get strong and build your legs. The fact that every gym doesn’t have one of these bars is mind blowing because it instantly makes squats more accessible and easier to learn for the majority of lifters. Here are four …
In the book Extreme Ownership by retired Navy SEALs Jocko Willink and Leif Babin, the prevailing message is that great leaders take ownership of every situation they’re in and never point the finger at others. Even in situations where outside people or events may have affected the outcome, true leaders reflect on how they could …
6 Questions to Ask Yourself Before You Say Your Program Isn’t Working Read More »
And just like that, our first full year is coming to a close at our brick-and-mortar Bonvec Strength facility. There’s been no shortage of excitement, from rebranding the business, to moving the gym, to having six lifters compete on the national stage. We have a lot to be proud of! Today, we’ll round up the …
Humor is a powerful teaching tool. I try to use as much of it as possible in my coaching, mostly because I’m not that funny and it takes a lot of jokes to finally make somebody laugh. My favorite style of humor is self-deprecation. Maybe I’m just unloading decades of low self-esteem, but I do …
Last week, I covered five of the most important lessons I’ve learned in a decade of coaching. This week, I’ll unveil the next five. You can read the full article here, but to recap: Care More Ask More Questions Overcomplicate Before You Simplify Be a Good Lifter Set High Standards Let’s start the second half, …
This fall marks the 10-year anniversary of my official coaching career. In 2012, I accepted my first paid coaching internship during graduate school at Xceleration Sports Training on Long Island. Although I’d “coached” some friends and teammates during undergrad, I consider this my coaching anniversary because it was the first time I’d actually gotten paid …
I was recently texting back and forth with an online client about his newest program. This lifter was shifting from a hypertrophy phase (focused on gaining muscle) to a strength phase (focused on increasing weight lifted in the 3-8 rep range). He raised a few concerns about losing muscle when transitioning to heavier training, which …
I just realized that I didn’t post a “28 Lessons from 28 years” on my birthday last year. I also realized over a week late that I didn’t write one on my birthday this year either. Before senility fully sets in, here are 29 lessons related to fitness, business and life in general that I’ve …
