Here are some nuggets of wisdom from our favourite coaches that we follow and incorporate into our approach:

1) As you get leaner, the frequency of refeeds should increase as leptin begins to drop off more rapidly. – Martin Berkhan

“The man knows lean”

2) The single arm dumbell floor press is a great shoulder-friendly upper chest movement. – Anthony Mychal

Ben, modelling the DB single arm floor press, hand on upper chest to enhance the contraction

3) Squatting is a very natural movement, and can be coached in 5 seconds with the potato sack drill:  – Dan John

httpvh://www.youtube.com/watch?v=NjbPo-EX_5o&feature=youtu.be&t=12m44s

Yusef: Overhead squat

4) Extreme macronutrient cycling between training and rest days is best for body composition: Protein/fat dominant on rest days, carbohydrate/protein dominant on training days – Martin Berkhan

5) Skip breakfast and eat all of your carbs at night for metabolic optimisation for fat loss. – Kiefer

Kiefer: Photosynthesising, apparently.

6) Always lift explosively (with good form), avoiding frequently grinding out reps. Accumulate as much volume as you can without exceeding your capacity to recover.  – Christian Thibaudeau

Christian Thibaudeau – being explosive.

7) Body type determines cognitive performance on a ketogenic diet  – Lyle Mcdonald

8) Get stronger in all rep ranges concurrently – Marc Keys

Marc Keys – Click the image for his winning pressing template.

9) Lower back pain or tight hips? Try the MWOD Hip Opener and Ming chew hip stretch

Ming Chew, doing the hip flexor and psoas stretch

httpvh://www.youtube.com/watch?v=JBHzXF-mVjY

10) Use an underhand grip for rear delt band pull-aparts to target the muscle more effectively – Ben, PropaneFitness. 

Ben didn’t have any friends available to take a photo of him doing this. Or any friends in general. So here’s a dramatisation.