I want to tell you a secret! You don’t have to BARBELL Squat… Whilst the squat is a brilliant exercise, performing a full range squat is a complex and technical skill. To hit full depth you need sufficient strength, mobility, and coordination which takes time to develop. Plus, factoring in your own anatomy, goal and […]

Have you ever hit a strength plateau and just feel forever stuck on an exercise? if so, whilst it’s not desirable, it’s normal to experience performance plateaus at times. Thankfully, savvy program design can help you become unstuck! However, elite coaching and programming can prevent any true plateau from occurring at all. So, today I […]

If you’re hungry to build your ultimate physique, then growing your Lateral Deltoids could be the key! So, should you just do a million Standing DB Lateral Raises to grow your shoulders? Not necessarily… Let’s explore why. Now, the classic Standing DB Lateral Raise is a good exercise and will indeed train your Lateral (or […]

Plateaus in training are inevitable, sadly. Though, with strategy we can aim to minimise their lengths. At Carroll Performance we are huge fans of utilising periodisation through the manipulation of rep ranges, total sets, rest periods and also training goals such as hypertrophy phases and also neurological / strength phases.  A strategy which we have […]

Training with a full range of motion is a method widely accepted these days. But, what does it mean to truly train with a full range of motion? Can a true full range of motion for a muscle be achieved on all exercises? Questions like these are something I look at all the time with […]

If you want to design superior quality training programs and achieve consistently superior results, you must respect and abide by a few key training principles. We covered 3 of those principles in the previous blog by Glen Carroll and here we’ll cover 3 more, so let’s get to it!  #1 – VARIATION  Training variation is […]

If you want to design superior quality training programs and achieve consistently superior results, you must respect and abide by a few key training principles. We’ll cover 3 of those principles in this blog by Glen Carroll and 3 more in the next blog, so stay tuned! These principles are essential to understand, and they […]

Your training split will be an integral component of your program design.  The training split can be used intelligently to allow a client to perform at a very high level. Likewise, training splits can be poorly utilised which can impact recovery after sessions and performance in future sessions.  All in all, basics win out. The […]

When you hear “drop set” what do you think? Most likely you would first think about the classic style of drop set. This involves you performing a standard working set until intra set fatigue onset forces you to end the working set. Yet with a drop set you are able to extend the set and […]

Understanding ‘resistance profiles’ is a key component of comprehending program design. Program design is not just sets and reps, but also exercise selection. Why do we choose and program specific exercises? Is it good enough just to choose an exercise that trains a certain muscle? What if we are choosing numerous exercises for the same […]

If your goal is to create superior training programs and achieve greater results, then I have a key piece of advice for you. You want to think harder about one key factor which is commonly overlooked or not even thought about at all. So, what is it? Synergy! Synergy is defined as “the combined power […]