Archive | January, 2009

Citrus Baked Tilapia



Citrus Baked Tilapia

By Dave “The Muscle Cook” Ruel

Makes 4 Servings

Ingredients
* – 1 pound fresh tilapia fillets
* – 2 Tbsp. extra virgin olive oil
* – 1 Tbsp. lime zest
* – 1/4 cup freshly-squeezed lime juice
* – 1/4 cup orange juice (preferably freshly-squeezed)
* – 1/2 thai red pepper (optional, only if you like it spicy)
* – 1 tsp. seasalt
* – 1/2 tsp. freshly-ground black pepper

Directions
* 1. In a bowl, mix olive oil, lime zest, lime juice, orange juice, chili sauce and salt and pepper.
* 2. Place tilapia fillets in the dish, turning to coat [...]

Read full storyComments { 0 }

Bands and Chains



Bands and Chains

Question: Jason, how do you use chains and bands with your athletes? Do you use them on dynamic effort days only or maximal effort days as well? What are the loading parameters?

Answer: The answer to your question is I don’t. About 10 years ago I got caught up using chains and bands with almost everyone I trained. We used them as a form of accommodating resistance on dynamic effort days and some max effort days on our big, basic barbell lifts like squats, deads and presses.

After doing [...]

Read full storyComments { 2 }

My Diet



My Diet

Question: Coach, I understand that you are a vegetarian like me. I was just wondering if you would be willing to post an example of what your diet looks like.
Thanks,

Keith

Answer: This is a question I get a lot so for whoever is interested here is what a typical day looks like for me. Keep in mind that I am trying to gain back a lot of weight that I lost due to an injury. I have gained 20lbs of muscle back in the last [...]

Read full storyComments { 11 }

How to Get Faster: Interview with Speed Coach, Patrick Beith



Q: What are the top two common myths that coaches still believe in regarding speed development?

A: There are so many myths regarding speed development and proper training but I will give you some that I hear all of the time from coaches.

1. Speed work is running 100 yards or 200 yards or repeat 40’s with little or no rest.

This is False. I have coaches tell me all the time that their athletes are doing speed work and then goes into telling me that his athletes are running beasts, suicides, repeat [...]

Read full storyComments { 0 }

To Fail or Not to Fail; That is the Question



Question: Jay, do you believe in training to failure?

Answer: I am an advocate of training to failure.

I am also an advocate of not training to failure.

It really depends on the person and situation. I have tried to break it down and explain this before but it seems to get too confusing for a lot of people.

For this reason I tell everyone to train to “clean” failure or “technical” failure. That means you stop your set right before your form starts to break down or you start to [...]

Read full storyComments { 1 }