For over a decade, the "Food Pyramid" was a relic of the past, replaced by the colorful (but often confusing) "MyPlate" graphic. But in a massive shift, the federal government has released the updated 2026 Dietary Guidelines , and the pyramid is back with a twist. As your coach, I’m always skeptical of "one-size-fits-all" government advice. However, for the first time in years, the science seems to be catching up to what we’ve been practicing in the gym and the kitchen. Let’s

In strength training, there are very few tools that have stood the test of time across different sports training systems, cultures, and decades. Prilepin’s Chart is one of them. It is simple on the surface but extremely powerful when you understand what it actually represents. At its core, the chart is not about rigid percentages or forcing athletes into narrow boxes. It is about managing volume and intensity in a way that builds strength efficiently while keeping fatigue und

Why GritLab Uses Bands for the Squat, Bench, and Deadlift At GritLab, you’ll often see bands attached to the barbell on our Squat, Bench, and Deadlift sessions, especially on days where the focus is explosive strength and speed. This naturally raises a question: what role do the bands actually play, and why do we rely on them so heavily? To understand that, we need to start with the force-velocity curve. The force-velocity curve demonstrates a simple but powerful concept: hea

“It’s not what you eat between Christmas and New Year’s that matters... It’s what you eat between New Year’s and Christmas that does.” That quote hits because it’s true. Every year, people stress about a few holiday meals while ignoring the other 360 days that actually shape their results. What derails progress isn’t one big dinner; it’s the all-or-nothing mindset  that follows it. Let’s break that cycle and build a nutrition approach that lasts all year. The Real Problem: Al

Building a stronger bench press isn’t about endless repetition of the same lift; it’s about identifying your weak points and attacking...

Train Smarter Variation. Build Real Strength. At GritLab, we apply Westside Conjugate principles to help busy adults build strength...

Introduction: Protein 101 (and why lifters should care) Protein is more than a macro on a label; it’s the raw material your body uses to...

Most lifters think two versions of the same exercise are interchangeable. If the machine, dumbbell, or cable is hitting the same muscle,...

How To Break Plateus & Build Unstoppable Lfits Once a trainee understands the basics and can properly execute the competition-relevant...

“The response of a biological object to a given constant stimulus decreases over time.” — Vladimir Zatsiorsky If you’ve ever followed a...

Introduction Let’s clear the noise: creatine monohydrate is still the most researched, reliable, and results-driven supplement in the...

If you’re juggling work, family, and a packed schedule, chances are you’ve tried a lot  of things to stay in shape. New fitness apps....

Cut Through the Noise Everyone wants to know the best lift for muscle growth. Incline Smith press? Seated cable fly? Dips? But here’s the...

Most lifters treat band work like an afterthought, just the thing you do if there's extra time at the end of a session. But if you're...

Want to Be Strong, Jacked, and Fit into your 50s & Beyond? Avoid These 4 Mistakes (and What to Do Instead) There’s a smarter way to train...

What Progress Really Looks Like In the fitness world, it's easy to get tunnel vision, chase PRs, obsess over the scale, or feel stuck if...

Whether you’re chasing your first double-bodyweight pull or just trying to clean up your form, the deadlift is a movement that demands...

The Everyday Power of the Dynamic Effort Method When most people think of lifting heavy, they picture grinding reps, slow lifts, and...

In strength training, there’s no shortcut to building absolute power. But there is a proven method to get there faster and smarter—the...

At GritLab, we don’t do random workouts. We follow a proven system that builds strength, power, and endurance simultaneously—without...