One of the most powerful tools at our disposal in training is mindset. This has been proven many times in studies through what’s called the placebo effect - a positive health outcome caused by belief that an intervention will work. The tricky part is you can’t trick yourself; you have to truly believe. So how do you harness the power of mindset and belief? Check out the video for our answer.

Optimal rep range for building muscle and improving body composition.

The key is to push yourself near muscular failure, and varying the rep range between roughly 6-30 repetitions. Employing a variety of ranges will cover your bases for promoting muscle growth through potentially different bodily mechanisms.

As a general guideline, doing sets of roughly 6-12 reps for compound exercises and 12-30 reps for isolation exercises will best target your muscles while keeping you safe.

Mike talks about a lower body workout that requires no equipment. He demonstrates seven exercises that you can do at home, in a hotel room, or even at the gym while waiting for equipment. He provides modifications and tips to make the exercises more or less challenging depending on your fitness level.

In this video, former WWE Superstar and NFL player Mike Rallis discusses using band resistance to optimize speed training. He explains the differences between band assistance and band resistance, and how they can be used to achieve different training goals. He then demonstrates the effects of band resistance on speed squats, showing how it allows for faster movement and greater intent throughout the lift.

A challenging lower body finisher workout that involves a mechanical drop set of front squats transitioning to back squats, taken to near muscular failure for maximum muscle growth.

Former WWE Star and D1 Football Player Mike Rallis explains & demonstrates how to use band assistance to get the most out of your heavy lifts 💪🏼