strength Archives - Tucson Strength

Cleanliness is a part of our culture

Danny — Wed, 29 Apr 2026 02:30:25 +0000

Cleanliness is part of our culture

Many strength gyms feel that being grungy and dirty is part of the culture. At Tucson Strength we allow chalk and have some of the best strength equipment on the market and some of the strongest humans around training with us. Just because we cater to the strength enthusiast we don’t fall for the grungy equals hard core vibe. We clean our gym multiple times a week and our equipment is constantly maintained. Torn vinyl on machines is replaced. Belts and cables replaced when worn. Yes we allow chalk in our gym but it’s not a dust pit. If you are looking for a great gym to train at in Tucson, stop on by for a tour. See the Tucson Strength difference.

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STRENGTH TRAINING FOR ATHLETES

Danny — Mon, 18 Nov 2024 22:53:34 +0000

Strength Training for Athletes: Why it Matters and How to Start

To become remotely competitive in any athletic endeavor it is essential to incorporate a strength training program.

Athletic programs understand the importance of building strength not only for performance but for injury prevention as well. Here at Tucson Strength, we offer classes and 1 on 1 coaching to develop your potential and teach basic muscle mechanics. Using tools such as sleds, medicine balls, ropes, kettlebells, tires, and chains you will build strength and explosiveness to take your game to the next level.

Let’s dive into what a strength program can do for you:

You Need Strength for Power: We’ll keep the math pretty simple, but here it is, Strength+Speed=Power. Athletic power is defined by how quickly an athlete can generate maximum force. By doing so you will be able to jump higher, accelerate quicker, and throw farther.

Injury Prevention: Strength training increases the size and density of your tendons, ligaments, and connective tissues reducing the risk of injury. The stress of lifting and high-impact activities also strengthens bones and helps avoid osteoporosis later in life.

Muscle Mechanics: Developing a mind-muscle connection is crucial for any athletic endeavor. By utilizing a strength program you will better understand how your body works. This will help you incorporate your new strength into sport specific movements.

Improved Body Composition: Muscle mass improves metabolic functions and decreases fat stores resulting in lower blood pressures and a lower likelihood of developing Type 2 Diabetes. Incorporating heavy compound movements will also trigger the production of anabolic hormones aiding in the repair and building of muscle.

All of the best athletes from the likes of Kobe Bryant, Tom Brady, and even Tiger Woods have all used strength training as a way to stay ahead of the pack. Start your strength training journey by talking to one of our experienced trainers to see what you need to up your game.

Author: Cody Grimm CPT

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Rest Time Between Sets for Hypertrophy

Danny — Mon, 13 May 2024 20:26:58 +0000

Rest Times For Hypertrophy Training

Training philosophy is all over the map on this topic. There are some pretty jacked guys talking about taking 30 seconds or less between sets and others talking about taking extended periods of rest between sets. When it comes to pure strength training no one will argue that longer rest periods are the most optimal for improvement in strength. Some Powerlifters will really push the limits on this take a nap between sets..lol Coach Christian Kruszeweski breaks down a few tips on which method is better.

Short or long rest times?

For hypertrophy training longer rest times seem to be the most optimal for the best gains in muscle size. Lets just look at it from a common sense point of view. When you are training to make muscles bigger you really want to keep tension on the muscle and train close to failure. You don’t want to go to failure every set, but getting close to that point is important to work the muscle hard enough to see increases in size. You don’t just want to push the muscle hard for one exercise, but usually 2-3 exercises of 2-3 sets per muscle group. If you are going to be doiong 6-9 hard sets of training you want to be able to get as much quality and volume out of that training day.

If you take short rest times you may only be able to do 6 hard sets of 6-8 reps before your completely get wiped out and can’t move your arms any more. Taking slightly longer breaks will allow the muscle to recover enough to be able to squeeze out a few extra reps and sets which would increase your overall training volume for the day.

Lets look at it Mathematically

If you are taking 30 seconds or less break between sets and can only do 6 sets of 8 with 100 pounds on a lift your total training volume is 4800lbs.

If you take 90 seconds to 120seconds and can do 9 sets of 8 of 100lbs you have now lifted 7200lbs of weight. You are able to move more mass put more work on that muscle to see the growth

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Fascial Stretch Therapy At Tucson Strength

Danny — Fri, 27 Oct 2023 02:26:47 +0000

Fascial Stretch therapy in tucson

Fascial Stretch Therapy is a great way to improve flexibility and mobility, increase performance, and improve recovery. If you are heavily involved in strength training, mobile muscles are the other side of the sword that is needed for improved performance. If you are constantly tightening up your muscles and they become stiff, your ability to stretch then contract the muscle is limited. Many muscles stay tight and in a contracted position even while at rest. When this occurs, it limits blood supply to the tissue, which decreases recovery time.

Adding FST to your training program will help your performance greatly. Many misconceptions are that stretching is painful, but FST sessions are not painful at all. Our therapist will work with your body to gradually increase range of motion without overdoing the stretch.

Our therapist, Jessica Van Asselberg is a life long athlete. She is a world record holder in powerlifting and knows what an athlete needs. Her clientele consists of athletes, everyday people, and elderly clients looking to move better and feel better.

Jessica does 30minute, 60 minute, and 90 minute sessions. For more information visit our FST page. To schedule an appointment please call the front desk at (520) 445-6800.

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Training As You Approach and Surpass 40…

Admin — Fri, 16 Oct 2020 23:55:15 +0000

As we approach and surpass our 40s we can still push our body’s to amazing levels of strength and fitness if we choose to do so. I have personally worked with people in their 60s that went from sedentary to fit and extremely strong humans. The important piece to consider is how we structure our training as well as our mindset. Understanding that our muscles, tendons, and ligaments are not the same as they were is important. Being patient with ourselves and setting up a process for success is crucial.

A huge mistake I consistently see is people finding the motivation to train and become healthy, only to get discouraged with injury or a relapse in lack of motivation. All of these scenarios are usually due to not having a plan except to just workout. Many do what they “used to do” or they jump into a program that is completely inappropriate for them at that time. If you haven’t trained in years and you start your old lifting routine from your 20s you will most likely not last long. Same goes for people that decide to jump into a hard core group training program that some movie star is doing. It feels great until it doesn’t.

Training should add to your life, not deplete it. We have changed in how we move and ramping up our training to build mobility, strength, and conditioning is crucial. Think incremental gains over a period of time. Not ass kicking results in only a few weeks. The more intense and the more aggressive you start, the easier it is to quit and fizzle. Five consistent training session per week at a moderate intensity, trumps 3 ass kickers that leave you overly tired or slightly injured.

Here are a couple videos where I break down a few concepts.

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My Daughter: Dad, I can definitely deadlift more than he does!

Admin — Sun, 11 Aug 2019 22:42:47 +0000

My daughter has grown up in the gym. It is a privilege that not every kid has, but strength and fitness is something that is second nature to her. From the moment she could walk, she would stumble over to the barbells or kettlebells and try to lift them up. I don’t ever really remember teaching her how to swing a kettlebell—she watched me do it so many times she just imitated me and went for it. As a dad, I swell with pride watching her have such confidence in her physical abilities.

A couple years ago we were at an event for the gym and we had a 55lb kettlebell at our table. She watched a young boy about 2 years older than her walk up and unsuccessfully attempt to lift it. She smiled, walked over to it and picked it up with one hand! The difference between her and the boy is that she knows how to lift. Later that week she proceeded to tell me how cool it was to be strong, and how it made her feel awesome. She also has another gift: she doesn’t take crap from other kids. If she sees someone getting picked on she is the first to step up and say something. I know lifting weights isn’t a form of self defense but it is directly related to being mentally strong and feeling confident.

I have heard from many of my female friends over the years how they hate going to the gym for many reasons.

I don’t know what to do. Should I lift light weights and more reps? Or heavy weights and fewer reps?
I don’t want to get bulky or look like a man.
I feel like people are looking at me all the time and I don’t know what I am doing so I get intimidated.
I get tired of guys at the gym coming up to me to offer unsolicited advice.

Many of the above issues come from inexperience: not knowing what to do or lacking a solid foundation and knowledge of training. A big culprit is the misinformation found on social media. Whether your child is on social media or not, the repercussions are everywhere because their friends are on it. There are thousands of wannabe Instagram stars shooting to be Instafamous, and they are spouting straight trash when it comes to fitness advice. Many times they promote dangerous diet advice coupled with nonsensical workout routines. Of course every photo or video is of the Instagram model’s rear end or six-pack.

Our goal is to educate and empower so that the gym isn’t a place of fear.

I have seen my 9-year-old develop confidence in herself from strength training and my goal is to offer a program at my gym for teens to learn how to train the right way with solid nutrition advice. The best part is we have an amazing instructor who walks the walk. Kirstin Fink represents this program in the best of ways.

Please contact us with any questions.

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Is a tight Chest Messing Up Your Squat?

Admin — Wed, 10 Apr 2019 23:05:15 +0000

Enough with the squat posts already!!! These are the thoughts in my head as I am once again blasting out a blog on squats. How many tips and pointers could I possibly give on one exercise? Well, I could probably write an entire book on it if I wanted to. I had to stop squatting at 24 years old because I kept hurting my back squatting like a fool. I had no guidance and just did what I remembered from high school. which was complete sh**. I might as well not learned anything from my coaches. At 33 I started squatting again and even with a previously horrible back injury I was able to build my squat up to well over 500lbs at 40 years old. I wasn’t an amazing squatter in my youth nor was I born with tons of strength. I had to put in consistent practice for years to build my squat into something I was proud of. I know that these principles can help you as well.

Upper back tightness is one of the most important aspects of a safe and strong squat. Without it, light weights feel heavy and heavy weights will crush you. Most people think they need to do assistance work for their legs to become stronger. The truth is they need to improve mechanics. If your upper back cannot get tight enough in the correct position you will not be able to manage the load safely through a full range of motion. Since the bar is on your back you have to make that bar one with your body. The problem I see with many lifters is they are squeezing the hell out of the bar and creating a ton of tension, but the stability isn’t there. Without stability, there is no mobility..(this means depth will suck) So many times I see people trying to fix squat depth with hip stretching drills when the problem is the bar and back are not in the best relationship with each other.

Some common Symptoms of having a locked up chest are:

Dumping Forward on the descent
Bar feeling like it is sliding down the back on low bar
Elbow/bicep pain after squatting

Many powerlifters have dominant chest muscles. Years of benching, pressing, and pushups with little to no soft tissue work and lack of aggressive mobility of the thoracic cage leads to shoulder issues and lack of the ability to get under the bar. Many powerlifters I know can barely do low bar squats anymore because they are so locked up and can’t get the bar behind them. Others force themselves into position, and though the bar is in the right place and they are squeezing every muscle in their back and biceps to keep it there. Each rep, the dominant chest muscles slowly take over and bar tension is lost. This is why reps 1 and 2 are awesome and rep 3+ feels like everything falls apart.

Just getting tighter or squeezing harder isn’t the answer….

Mobilizing the thoracic cage first is..

When you just focus on squeezing without fixing the issue of why it is so hard to squeeze in the first place you are missing the mark.

There are numerous ways to attack poor thoracic mobility. In my honest opinion most people need to get to a great massage therapist that knows how to target the soft tissue correctly. Unfortunately I see most people will wait till the last minute to have anyone work on them or till an injury or “set back” occurs. So here are a few things I believe should be part of any program. First, mobilize the tissue, then work on mobility. The videos below will show a Self Myofascial Release (SMFR)Technique for the pecs with a soft ball, the 2nd is a thoracic mobility/shoulder stability drill called the arm bar. Before jumping in to either of these exercises here are some key points.

SMFR of the pecs should be done in the musculature of the pecs. Women should stay away from the breast tissue. Keeping the target area just below the collar bone and working from the sternum to the arm attachment is safe. You can go slightly lower but proceed with caution. Another important point is to breath and relax when a hot spot is found. The tendency is to push harder into the ball but less can be more. When a hot spot is found practicing some light shoulder retraction and neck movements help.

The Arm Bar; This movement is awesome and feels amazing when you do it right. I absolutely love it for shoulder health. It is extremely important to understand that this is not a pec stretch with a kettlebell. This would be a really dumb idea. It is crucial that the arm is vertical and 90 degrees to the ground. The shoulder blades should be stacked on one another. It is best to do this with a spotter in the beginning to make sure the arm doesn’t fall behind the body. The other important thing to understand is the weight doesn’t have to be heavy. Most guys I start with a 16kg kettlebell and women with a 10-12kg. It is more important to be in the right position rather than muscling out a weight that is too heavy.

IF you are wanting to learn these drills and other ways to improve your squat, feel free to register for my upcoming squat clinic on May 11th, at Tucson Strength!

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Things I Wish I Knew about the Squat Sooner

Admin — Sun, 31 Mar 2019 21:29:22 +0000

The squat is one of my favorite exercises. It is a full body exercise that develops full body strength and power. Unfortunately, it is one of the most poorly executed movements in strength training. I can’t count the times someone has watched me squat and says things like, “My knees hurt just watching that!” or “My back would be out for days if I tried that.” Well that is probably true, but for the most part it is because just about everyone that has come to me for squat instruction is doing…… Not a squat… Well, they are putting a bar on their back and going up and down, but that’s about it. It doesn’t matter if you are training for general strength, Crossfit, or powerlifting, the fundamentals of the squat are the same.

In my early 20s I suffered a severe back injury while squatting which I still feel the remnants of today. It kept the bar off my back for over a decade. The good news is, I was able to make corrections in my 30s that allowed me to break my all time PRs of my 20s at 40 years old.

Here are some key points of the squat that can make all the difference.

MASTER THE SETUP AND WALKOUT

The setup is your first rep (I stole this from someone, I just don’t remember who). It is crucially important for a successful and safe lift. Set the bar height so you don’t have to tippy toe the bar off the rack (this is a great way to crank your back and a true sign of the novice). Get both feet underneath you. Keep your lower back in a neutral position; a lower back arch on the squat is a great way to injure your back. Wedge yourself underneath the bar. Some people like to think about pulling the bar into their body, I always think about pulling my body up into the bar. Pulling anything down into me while trying to stand up never resonated with me. When un-racking the bar, take it seriously. Maintain upper back tension, inhale, and walk it out with 2 short steps. Don’t fidget with the bar. This only works with light weight. Which leads me to my next point.

TREAT LIGHT WEIGHTS AS IF THEY ARE HEAVY

Too many people unrack the bar mindlessly, and do crazy looking high speed reps that resemble a seizure. This continues until the weights become heavy and then they get pissed because they get pitched forward on heavier sets. They then say stupid things like It wasn’t heavy, I just lost my groove. No, Stupid, you didn’t have a groove to begin with. Each warm-up set should be treated like a working set. Many strong people get injured with weights that are way less than their maximum.

STAY TIGHT

I believe Dave Tate said “if you think you are tight enough, you’re not.” This is the most under applied aspect of the squat. From wedging underneath the bar, walking it out with calculated steps, the active descent, and the way up, your upper back should be engaged throughout. Not for one second should you lose upper back tightness. Working with lighter weights and pause squats is a great way to practice this.

ACTIVELY CONTROL THE DESCENT; ACCELERATE ON THE ASCENT

Actively pull yourself into the bottom of the squat. The downward movement of the squat isn’t about you losing to gravity. As the weight gets heavier you will need to be in charge of that weight from the time you place your hands on the bar at your set up till you rack it after completion. Pulling yourself into the bottom is crucial for a big squat. When coming out of the bottom driving hard and explosively is a must. This doesn’t mean reckless movement, but maintaining control and thinking about getting faster as you get up. Powerlifting isn’t about moving everything slowly and feeling the burn. Grinding out lighter weights is a sure way to miss the heavier weights.

SLOW REPS ARE A SIGN TO STOP

This piggy backs on the last section. If your squat reps are slowing down and you are fighting to get the next rep, just rack it. There is a time and place for a good widow maker 20 rep squat routine, but those programs shouldn’t be the staple of your training. Ninety percent of your training should be between 70-80% of your 1RM lifted in smaller reps broken into multiple sets. If you are grinding out your squat every week you may get a little stronger in the short term, but it is nearly a 100% guarantee that an injury, strain, burnout, or really long plateau is right around the corner.

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Not Just Another Gym

Admin — Mon, 28 Jan 2019 02:21:13 +0000

Tucson Strength, (formerly Evolution Fitness), has been a around for nearly nine years. If you’ve been around for a while, you know things are rarely stagnant: something’s always happening, sometimes subtle, other times extreme.

In the early 2000s I couldn’t keep employment at a facility for more than two years because I was always pushing the limits and seeking better ways to do things. Unfortunately, I wasn’t the one writing the checks. To innovate I had to put my money where my mind was. I wanted to create a training environment offering personal training as well as strength and movement based group instruction. In 2010 I started Evolution Fitness Systems.

At our first 1000sf location we developed an approach using kettlebells and barbells that attracted the people I wanted to train. Those that believed strength was important and looking for a place that understood them. We designed programs focused on mastering the fundamentals while pushing hard, but not to the point of losing form. As word got out, we expanded to become the place for people who didn’t want an LA Fitness or a Crossfit box. Those who found us loved our approach and philosophy.

Evolution Fitness grew strong over the years. Our offerings expanded to mobility classes, Olympic weightlifting, powerlifting, indoor rowing, nutrition coaching, and a running group. Each specialty was led by an experienced coach and I felt extremely proud of everything we offered. Then and now, our coaches are truly the best people I have ever been associated with.

Though we increased our offerings I knew we were still missing the mark. In 2016 I changed our name from Evolution Fitness to Tucson Strength, fully expressing who we are through our name. We wanted to bring in people who already believed in the value of strength and needed a place to learn how to become stronger. Tucson Strength continued to grow.

Weekly I got calls from powerlifters asking me if they could train on their own at my gym. They were frustrated at their big box gyms because they couldn’t get a decent bar to lift with or they had to wait for a squat rack because some bro was curling in it. I also had Crossfitters calling me because they wanted a place to do a WOD on their own. Big boxes don’t accommodate Crossfitters and I couldn’t accommodate them in my training facility either without interfering with our classes. Though Tucson Strength was thriving, I knew we could make a bigger impact. I knew Tucson needed more and I really wanted to be the solution.

Then the answer hit me and I couldn’t sleep until we made it happen.

I dreamed of building a facility with space enough to run our group training while also accommodating strength enthusiasts looking to train on their own with the best equipment. Tucson Strength could be more than a place for people to learn to become strong. We could be Tucson’s home for the strength enthusiast. To do that we had to move from the out-of-the-way warehouse that made us Tucson’s hidden gem and take strength to the main street. After months of searching for a building the opportunity came up to take over the former Chuck E. Cheese just a mile or so away. Without hesitation we moved on it.

The result has been nothing short of mind blowing. The average person walking through the doors sees just bars and weight machines. But seasoned strength enthusiasts light up when they see our specialized equipment: numerous hand-built deadlifting platforms and Olympic lifting platforms — both equipped with competition plates; competition benches and squat stands; a belt squat; Texas Power bars and deadlift bars; and too many specialty bars to list. Our cardio area boasts self-propelled treadmills and other pieces not found in most big box gyms. The monkey bar obstacle course rig and turf area really highlight the space.

This carefully curated collection of equipment is just a small piece of why Tucson Strength is special. We’re special because we aren’t just a gym. Tucson Strength is a community of individuals pursuing strength, health, and better movement. Our community, more than any of the equipment we can boast about, makes this place amazing. Members here for 1-on-1 training, group training, or open access help each other and create a great environment you won’t find in other fitness gyms.

We aren’t a sales organization that sells a thing called gym memberships. We are a strength training community maintaining our values over money. Everyone who trains here agrees to a code of conduct which outlines our expectations. Members here for 1-on-1 training, group training, or open access help each other and create a great environment you won’t find in other fitness gyms. At Tucson Strength you’ll see a powerlifter who squats over 600lbs hugging and chatting with an 85-year-old 1-on-1 client because they’re both here for the same reason: to become stronger as part of a community. Anyone can copy our equipment, but they can’t copy our diverse community, brought together here because we believe strength has a greater purpose.

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Why Your Deadlift isn’t Moving Up

Admin — Sat, 26 May 2018 04:43:58 +0000

The deadlift is either someone’s favorite lift or something they despise. Lets face it, when it comes to powerlifting there are certain levers and physics that help people lift more weight than others. It’s not to take away from the hard work of individuals, but I have met many a person that can pull over 2.5x bodyweight with minimal training on the deadlift, but struggle to squat 1.5x bw. The guy with arms dragging on the floor while standing tall loves deadlifting and hates bench. Though levers can play a big role in the deadlift, there are numerous things that most people don’t pay attention to while trying training the deadlift. There are so many factors to consider while completing this simple lift, but here are just a couple of points among many to pay attention to.

SPREAD YOUR SHOULDER BLADES, DON’T SQUEEZE THEM TOGETHER

Fully engaging the lats is one of the most important aspects of the deadlift, but many people think engaging the lats means squeezing the shoulder blades together. This is exactly what you DON’T want to do while deadlifting. When you squeeze or retract the shoulder blades together, you engage the rhomboid muscles. The primary focus of the rhomboids is to serve as scapular stabilizers. They are not meant to hold a 500lb deadlift. When you squeeze the shoulder blades together you put all the stress on these smaller muscles, and you will make the weight heavier than it needs to be.

Instead of squeezing, think about protracting or spreading the scapula apart, this doesn’t mean rounding your upper back. Then,engage the lats by thinking about pulling your scapula into your back pockets. The lats are some of the biggest and strongest muscles in the body. They have an attachment point on your upper arm, and another at your hips. When you can get them to engage you can “connect” your upper and lower torsos so that your legs and hips drive the movement. There needs to be a big focus on wedging your body into the bar.

Watch the video below for a cool drill that will give you some feedback on your lats.

START THINKING ABOUT YOUR QUADS AND PUSHING….. STOP PULLING

I know that people call the deadlift a “pull”, but pulling the weight can usually start engaging the lower back and hamstrings to do all the work. Once your lats are locked in, your hips need to be in the optimal position so your legs and glutes can help drive the lift. When you start pushing the ground away you will feel your quads become part of the movement. The deadlift should still be a hinge and not a squat, but some people start the movement with their hips too high which makes driving with the legs nearly impossible. In order for leg drive to work hips need to be in the correct position, and the body must be wedged into the bar with lats locked.

BE PATIENT

This piggy backs off the last point. Many times lifters get everything else right. They have a great set up, lock the lats in and right as they start the lift the bar doesn’t want to break the ground immediately. This happens when the weights become heavier. Many lifters immediately abort the mission of leg drive and wedging and shoot the hips up in the air and start pulling with the back the moment they think about lifting. Lots of people can get relatively strong doing this…..until it gets heavy. Eventually they hit a wall and feel like their deadlift has been flatlined for months…. or years. It is so important that once the set up and wedging is dialed in and the push starts, that pushing the ground away rather than trying the get the bar to move, continues to be the driving force.

WATCH YOUR HEAD AND EYE POSITION

Neutral neck at the bottom is crucial, eyes can be looking out or up, but keeping a straiter neck is important. Many people will hyperextend the neck at the bottom and this cause undo stress on the neck and make you weaker. At the bottom of the deadlift, you are in knee and hip flexion, and pulling the neck into hyper extension at the bottom doesn’t work. As the movement starts the eyes can look up(not down), but the neck should remain neutral. As the bar passes the knees extending the neck slightly may help. Next time you deadlift pay attention to eye position and looking up and see if it helps your lockout and bar speed.

ACCELERATE

Don’t lift the bar gingerly. Once the bar breaks the ground, continue to accelerate the bar and drive your hips into the bar. As the weight gets heavier, this concept will help get through “sticking points”. Practice this on warm up sets, not just your heavy sets. Acceleration doesn’t mean reckless and fast lifting. It means you follow all the concepts of leg drive and finishing with the hips with speed. Don’t turn the deadlift into a shit show to practice this principle by just lifting fast.

Here is a video of Paul Carter working with me on my deadlifts a few years ago. I thought I was lifting with some speed, I guess I was wrong:-)

If you are looking for hands on instruction on these principles as well as many others RSVP for our upcoming deadlifting workshop at Tucson Strength and Tucson Barbell Club or inquire about our other coaching options.

We will cover

Individualized set up and foot position
Breathing
How to engage the lats
We will cover the fundamentals of Standard and Sumo deadlift and how to choose
Assistance Work. There are dozens of different exercises we will teach a few that offer the most bang for the buck
Programming: understanding higher volume vs. high intensity programs and how they fit in with an overall powerlifting program

WHEN?

July 14th from 10am-1:15pm.

COST

$99…. RSVP BY June 21sth and its only $89…

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