Method · BodyJeff Cavaliere's method for setting up a dumbbell bench press grip: instead of gripping the dumbbell traditionally down the middle with a flat wrist, shift the grip slightly toward the end of the handle, focus the squeeze through the last two fingers (forefinger and middle finger) wrapping over the forefinger, and squeeze as hard as possible through the thumb-side end of the handle. The remaining fingers just wrap around for support — this is not a hook grip, since you are not pulling anything. He demonstrates this grip on camera.
Method, not a verified protocol.
ATHLEAN-X™ · Please STOP Gripping Your Dumbbells Like This!
Method · BodyZoom out of the 162-game season to find long stretches without off days (10, 13, or 17 games in a row), map time zone, surface, and elevation changes, factor in turf vs grass and stadium dimensions (e.g., Rockies' big outfield, Fenway's short porch), then plan with baseball and performance staff how to mitigate stress through tough streaks — including skipping early work on high-distance days and managing sleep as a performance team.
Method, not a verified protocol.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Method · BodyUse traditional periodization for starting pitchers since they pitch once every five to six days. Work backwards from the start date: schedule the upper body lift on bullpen throwing day to marry stress, give a recovery day (spa day) after the start followed by the lower body lift, schedule sprinting the day before the start as a neuromuscular primer, and add other conditioning work in addition to lifting and sprinting.
Method, not a verified protocol.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Method · BodySet up a testing profile with a global view: rotational power (Proteus), explosive countermovement jump on force plates, lower body strength (belt squat ISO, BBT force-velocity profiling), sprint assessment (1080, Velo), and site/tissue-specific measures (Nordics for hamstrings, Force Frame for groin and shoulder internal/external rotation). Collaborate with sports med, ATs, and PTs, and apply the approach to any sport.
Consequential creator advice requires independent verification before Today can promote it.
Method, not a verified protocol.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Method · BodyStarters pitch every 5-6 days, so work backwards from the start date: upper body lift on bullpen day, lower body lift after a recovery 'spa day' following the start, sprint the day before the start as a neuromuscular primer, plus other conditioning.
Method, not a verified protocol.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Method · BodyA complete myo-rep protocol: select an 8-15 rep max load (up to 20-25 RM if tolerated), do an activation set of traditional reps until rep speed slows noticeably, rest with 3-5 deep breaths while setting the weight down completely, then perform 3-5 rep mini sets matching the first mini set's rep count, capped at five mini sets.
Method, not a verified protocol.
Garage Strength · How To 2x Muscle Growth In Half The Time w/ Muscle Expert Borge Fagerli
Method · BodyA step-by-step teaching progression: set up with a clean grip and feet about a foot width apart, roll elbows high and rotate to rack position, do elbow roll drills to feel the upper back, use small elbow rolls to loosen wrists if hard, front squat with a slightly wider stance, muscle clean from the thigh without dropping under, then power clean from the thigh with explosive direction change. The full progression takes four to five minutes and is done daily as a warm-up.
Method, not a verified protocol.
Garage Strength · Why Everyone Should Power Clean for Football
Method · BodyA progressive sequence of plyometric exercises for people over 40, starting with a warm-up (PVC pipe walk, ISO hold, big toe work) and building through low box jumps, two-to-one box jumps, jump rope, single leg pogo hops, and lateral hurdle hops to build explosiveness, elasticity, and coordination.
Method, not a verified protocol.
Garage Strength · 7 Plyometric Exercises Everyone Over 40 Should Do!
Method · BodyA locally coherent method for pull-ups: (1) at a dead hang, pull down first to depress the scapula, then pull up — that's the ready position; (2) on the way down, maintain tension throughout the scapula and shoulder girdle so you don't fall back into the traction-stress position; (3) treat every rep a little slower on the way down and don't avoid full extension at the elbow. Letting the shoulders ride up at the bottom undoes the stable position and reintroduces traction stress.
Method, not a verified protocol.
ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE
Method · BodyA locally coherent method for overhead pressing: (1) keep pressing overhead but do it better; (2) narrow the hand positioning on the barbell to bring the elbows from out to the side to more in front of the body and into the scapular plane, which also adds a bit more triceps contribution and helps you get overhead in a more free and mobile position; (3) with dumbbells, bring the elbows in to about 45 degrees rather than flaring them out to the side; (4) press one dumbbell at a time and lean slightly under the pressing dumbbell so the wrist is supported by the elbow and the elbow by the shoulder, creating a stacked joint for more stability; (5) slow the pressing speed, which combined with joint stacking regains shoulder stability and makes the pain go away.
Method, not a verified protocol.
ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE
Method · BodyA locally coherent method for shoulder-safe dips: (1) set up by pushing down and engaging the serratus with the chest out rather than sinking down; (2) pull the shoulders down away from the ears to create greater distance between ears and shoulders, the same as with the pull-up; (3) control depth to about 90 degrees at the elbow rather than going all the way down, since going deeper pitches the shoulder more forward and stresses the anterior capsule; (4) at the top, push high rather than letting the shoulders drift back up, and finish with a 'dip plus' by pushing through with an extra plus at the end of the ascent. Getting the chest out allows a better stretch without going too deep.
Method, not a verified protocol.
ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE
Recommendation · BodyDr. Scott Forbes recommends taking 5 grams of creatine per day for muscle benefits, or using a relative dosing strategy of 0.1 grams of creatine per kilogram of body weight per day — calculate your daily intake by multiplying your weight in kilograms by 0.1. Bigger people may require a slightly higher dose because they have more muscle and more creatine turnover. Brain-focused creatine studies often use 20–25 grams, but that high dose is probably not necessary for cognitive benefits; taking 20–25 grams daily is still safe but unnecessary — you're just wasting money on double or triple the required amount.
Consequential creator advice requires independent verification before Today can promote it.
Garage Strength · What Actually Happens To Your Body on Creatine w/ Dr. Scott Forbes
Recommendation · BodyBecause professional baseball players compete nearly every day across a 162-game season, lifting must happen on game days; if you skip game-day lifts, you won't lift at all during the season.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Recommendation · BodyDr. Andy Galpin states he prefers roughly three days a week of total body training for most people, because it is more resilient to life disruptions; he notes it is not technically more effective than splits. He also warns that isolating a body part to one day per week risks going about 13 days between workouts for that muscle if a session is missed, which is too infrequent to maintain.
Andrew Huberman · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Recommendation · BodyDr. Andy Galpin recommends increasing training load by roughly 3% to 5% per week as the target rate for progressive overload.
Andrew Huberman · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Report · BodyDr. Scott Forbes states creatine supplementation improves cognitive performance after sleep deprivation, and even a single dose of creatine helped preserve some cognitive function when people were sleep deprived. In rugby players who got less than three hours of sleep, passing accuracy declined — but creatine maintained passing accuracy despite poor sleep. He recommends considering creatine supplementation when you have a bad night's sleep before an important performance (e.g., athlete before competition, surgeon after a night operation), and taking creatine when traveling across time zones to offset time-delay effects on the brain. Cognitive tests used in creatine research include the MoCA test, mini mental state examination, reaction-time computerized tests for processing speed, and
Consequential creator advice requires independent verification before Today can promote it.
Garage Strength · What Actually Happens To Your Body on Creatine w/ Dr. Scott Forbes
Creator perspective · BodyPlayers are bucketed into bullpen guys, position players, and starters, each with distinct training systems; bullpen guys are 'up' (back-to-back), 'down', or in between.
Garage Strength · How The Best Pro Baseball Players Actually Train w/ MLB Strength Coach Stephanie Grubbs
Principle · BodyFlaring the elbows out on a bench press causes more internal rotation at the bottom, drifts the bar forward, and aggravates the bicep tendon. Pulling the elbows in closer and dropping them at a 45-degree angle to the sides takes stress off the bicep tendon.
ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE
Principle · BodyA narrower bench press grip lets the shoulder blades pinch back more, allows the arms to drop back, and keeps the blades retracted during the press. Going extra wide prevents that retraction, which is needed to stabilize the shoulder blades for a proper bench press.
ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE
Method · BodyThe coach uses a four-day training split where every day develops a different piece of the explosive power puzzle: day one focuses on increasing max lower body strength, day two on speed strength (possibly with upper body work), day three is 'athlete day' with lots of jumps and plyometric work, and day four is the impulse session focused on putting out a large amount of force in a short period of time.
Method, not a verified protocol.
Garage Strength · I Trained 1000 Elite Athletes. This Is How You Jump Higher.