Author: Nick Tumminello

There’s nothing better than getting a great strength and conditioning workout while outside on a beautiful day (or on a brisk December morning!).  The only problem with training outdoors is that you’re limited on equipment, which makes it tough to use the heavy loads needed to put on serious muscle, unless you’re at the legendary Venice Beach gym where all the equipment is already outside! In this article, I’m will show you a fast, cheap, and easy way to build bigger, stronger legs while drastically improving your level of conditioning and burning off some serious body fat (not to mention all...

In this article, I will show you a variety of simple-but-not-easy workout protocols, each guaranteed to inflate your muscles like a float at the Macy’s Day Parade!  Each of the workout protocols I’ve provided here take only one minute to complete, (hence the reason I’ve named them one-minute muscle builders). Just in case your spider senses are giving off the "gimmick alert” signal, take heed: These workouts have all been battle-tested and certified as effective with the athletes here at Performance U in Baltimore, MD. If you’re ready to discover how to get better results in 60 seconds than most guys get...

In my last article, Upper Body Warm-Up, I provided you with battle-tested upper body warm-up concepts that ensure maximal performance both in the gym and in competition. In this article, I’m going to show you exactly what you need to do to better prepare for your lower body workout days. These Lower Body Warm-up techniques are guaranteed to maximize strength, improve motor unit (muscle) recruitment, and help prevent injury. However, before I get into the practical exercises, I’m going to start with a few more gems of knowledge that are sure to help you get more out of the valuable training information...

These days, just about everyone from strength coaches to exercise enthusiasts are familiar with the concept of a dynamic warm-up. That said, simply because you are aware of a concept doesn’t mean that you actually understand how to properly apply it. Speaking around the country as a strength coach and educator, I’ve observed that most folks (even fitness professionals) still lack the ability to design and utilize a comprehensive dynamic warm-up that is effective in improving strength, functional range of motion, and overall performance. This article will change that and will provide you with the necessary tools to maximize performance in both...

Let’s face it…injuries are sometimes an unavoidable part of life and athletics. Talk to just about any athlete or exercise enthusiast over the age of 25 and he or she is almost guaranteed to have some sort of pain, injury, or limitation. One of the more common areas of trouble for athletes and exercisers alike are the knees. The Problem Often, past or present knee issues limit or totally prevent folks from performing many of the traditional lower body exercises. Movements like squats, lunges, and steps simply place significant force through the knee and demand the knee joint to move through a large...

You are putting together your “beach body” program and trying to find that perfect movement to really set off your midsection, but have grown tired of endless crunches… Well there is one movement that has been proven effective in martial arts and athletics for years. Are you curious now? It is as simple as “planks”. A plank is a static contraction in a supporting position that places a great deal of stress on your core muscles, specifically the abdominals and hip flexors. Today, just about everyone, regardless of fitness level or education is doing planks and everyone seems to understand its benefits. That said,...