THE COMPOUND

Struggling with Nutrition and Training: Self-Control and Self-Determination

struggling-with-nutrition-training

Self-control is the biggest culprit when it comes to struggling to meet goals, staying the course, or even seeing some progress. When someone embarks on a new, strict diet, they talk about it, post to social media about it, and remain consistent with it for days, weeks or months.

As abruptly as it begins, they suddenly fall off the wagon.

Usually, falling off the wagon means breaking with a stringent and restrictive diet because it simply was not sustainable. For some, it becomes months or years before trying to diet again. For others, their issues with self-control...


High bar versus low bar squat: A comprehensive comparison

high-bar-vs-low-bar-squat

If you’re reading this article, chances are you are a strength athlete looking to maximize your squat. The field of exercise science is always evolving and it is in an athlete’s best interest to stay current with this research. 

Which technique is better for you if maximizing squat strength is the goal? Do anthropometrics, body segments, lever length, torque application, internal versus external forces all dictate if you should squat high bar or low bar?

In the rules that govern the sport of powerlifting in accordance with the International Powerlifting Federation, “the lifter must bend the knees...


Six low-calorie summer drink alternatives

low-calorie-summer-drink

Working on that summer cut? Trying to stay on track? Here are some low-calorie summer drink alternatives to help you beat the heat this summer!

1. Flavoured water drops 

If we're being honest, we could all do a little better with hitting our daily water intake. Flavoured-water additives are a great way to beat your sweet tooth cravings while upping your water intake. The cool drink will leave you feeling refreshed, and your body will thank you in the long run. Keep your favourite flavour in your purse or gym bag, and you're good to go all...


How to prevent injuries in the gym - A Physiotherapist’s Guide to Lifting

 prevent-injuries

Performing well in strength sports isn’t so much about moving big weights all the time.

Rather, it’s about consistently spending time under the bar, mastering your craft. But it’s hard to spend the necessary time under the bar if you’re hurting. Staying relatively injury-free allows you to maximize the quality of your training time and reach more of your potential, but it’s not always easy to do.

Below are some key points to consider in order to help prevent injuries and keep you coming back to the gym feeling ready:

Warm up sufficiently

It is...


5'2 with a 6'5 Attitude

 bonschro

Guest post by Bonnie Schroeder

If you know me (in person or via social media), you know my perception of reality is slightly... warped. I am constantly forgetting I'm pushing 125 lbs on a good day and 5'3" with my squat shoes on.

In my mind, I have the same size and presence of Chad Wesley Smith, Ray Williams, or Brian Shaw. What led to this overdose in confidence? This extreme positive mental dysmorphia? 

Powerlifting.

I didn't know what...


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