Jordan Shallow

11 Feb 2026 • 1 min read

Arm path: unquestionably the most crucial part of back training.

Back training adheres to a hierarchy of training variables: arm path, loading modality, resistance profiles, scapular mechanics, strength curves, and more. Arm path sits at the top of this hierarchy.

Read more

29 Jan 2026 • 1 min read

Programming Push Day

Targeted musculature, type of stimulus, training frequency, mobility limitations, concurrent pull sessions: These factors inform how to select exercises, order them within a workout, and set correspondent volume and intensity parameters.

Read more

30 Dec 2025 • 1 min read

A simple ankle mobility framework.

"You can't go somewhere you already are": The counterintuitive approach to ankle mobility.

Read more

19 Dec 2025 • 1 min read

Reshaping pull day: less warm-up, more full send.

Let’s be deliberate with pull day exercise selection, sequencing, and execution.

Read more

26 Nov 2025 • 4 min read

Stop leaking gains in dips, decline bench, and cable flys.

In spite of a widespread hyperfixation on nailing the perfect arm angle, lagging development of the "lower" (or "costal") division of the pec is exceedingly common amongst the bodybuilding crowd. The missing ingredient here is costal rib position: the key lynchpin of creating pec tension.

Read more

29 Oct 2025 • 4 min read

Settling the foam rolling debate: is it a useful warm-up modality?

There has been an ongoing war in the fitness community between the science-based lifters and the bro-science lifters. There have been decisive victories on either side, but there's one battle that has been raging on for some time: the efficacy of foam rolling.

Read more

21 Oct 2025 • 4 min read

Magnify posterior deltoid hypertrophy by exploiting the scapula-humerus relationship.

Whether you're training for aesthetics, athletics or rehab, the deltoid group will at some point become a primary focus of your training endeavours. Mechanically, the delt is a simple muscle to train due to its uniarticular nature, but there are complicating factors.

Read more

14 Oct 2025 • 4 min read

Poor ankle mobility is a foot issue, not a calf issue.

Limited ankle mobility is one of the most commonly cited range of motion restrictions in the entire body. Oftentimes a scapegoat for pain throughout the lower body or just poor technique, it's rare to find someone who doesn't complain of poor ankle mobility.

Read more

2 Oct 2025 • 4 min read

Grip width on the close-grip bench press: Finding the sweet spot.

The barbell bench press has forever been the great measuring stick of upper body strength. And from its original form, the barbell bench has spawned many a variation: incline, decline, floor press, football bar, buffalo bar, and the focus of today’s conversation, the close-grip bench press.

Read more