TAKU's Blog

At TNT Strength, safety isn’t just a priority—it’s the foundation of everything we do. Just like doctors take the Hippocratic Oath and vow to “first, do no harm,” we as strength coaches hold ourselves to a similar standard. Every rep, every session, every program we build is designed with that guiding principle in mind: help first, never harm.

At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.

If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.

At TNT Strength, we do things differently. We’re in the business of results, not rituals. That means no fluff, no filler—just safe, efficient, effective training using the Minimum Effective Dose (MED) .

At TNT Strength, we’re all about results. Whether you’re a seasoned athlete, a busy professional, or someone just starting their fitness journey, our goal is to help you get stronger, train smarter, and build a body that serves you for life.

When it comes to fueling your body for peak performance, the old adage holds true: You are what you eat.

What does it really take to build strength, improve health, and sustain longevity?

This week I’m thrilled to share another exciting installment of the TNT Client Success Series in Episode #186 of the Truth Not Trends Podcast

Insights from Episode #184 of the Truth Not Trends Podcast

The first of our client success series

Recent research published by George A. Bray and his colleagues

By TAKU In the hustle and bustle of modern life, finding time to hit the gym can be a challenge. But what if you could bring the gym to you? Enter the INNODIGYM, a revolutionary home strength training system that’s changing the game for fitness enthusiasts worldwide. From convenience to versatility, let’s delve into the […]

BY TAKU As of this writing I have been strength training consistently for over 35 years. Like so many on this journey I have tried practically every possible approach, every hip and cool workout program “designed by the newest bodybuilding champ, every set & reps scheme, every split routine, every type of periodization. I have […]

  No Time To Work Out? Think Again… One of the most common things we hear as Strength Coaches is “I don’t have time to workout” In the information age with the internet overflowing with ideas, we hear things like we need to do strength training and cardiovascular exercise, stretching or “mobility” work, warming up, […]

By TAKU How many sets: I have read all the one-set vs. more-than-one-set approach to optimal strength training research and I have concluded this: For the average trainee out there in 2024, doing SOMETHING (one set, all-out) is 100% better than doing nothing. Think about that. Performing one set, all-out, followed by an additional set […]

BY TAKU Remember that old 1981 Song by the CARS called Shake It Up? Well many of you may not, but I always loved the CARS and that song is one of my favorites. Well that isn’t really important in the big scheme of things. What is important is getting enough daily protein in your […]

The Superiority of Static, Isometric Strength Training Protocols vs. Traditional Strength Training Methods By TAKU Introduction Strength training has long been recognized as a fundamental component of physical fitness, contributing to improved muscle mass, bone density, and a host of other benefits to overall health. Traditional strength training methods, such as dynamic resistance exercises like […]

By TAKU Introduction: In the realm of fitness, there are countless workout routines promising the best results. However, some stand out for their simplicity and effectiveness. One such regimen is the 3 X 3 workout, developed by the renowned fitness expert Matt Brzycki. In this blog post, we will explore the principles behind this workout and […]

Introduction: In a world that constantly bombards us with fitness fads and diet trends, it’s easy to become overwhelmed and confused about the right approach to leading a healthy lifestyle. “Eat Bacon Don’t Jog” by Grant Petersen challenges conventional wisdom, proposing a radical departure from traditional fitness norms. In this blog article, we’ll explore the […]

BY TAKU Introduction: Rheumatoid arthritis (RA) is a chronic autoimmune disease that primarily affects the joints, causing pain, stiffness, and inflammation. While there is no definitive cure for RA, adopting a well-balanced nutrition plan can significantly help manage its symptoms and improve overall well-being. In this article, we will explore the best nutrition strategies to […]

If you are a long time reader of the TNT Strength Blog you may remember back in November 2018 I wrote a Two Part Article Titled “Functional-Isometrics. For more on those please click on the links for Part One and Part Two. Isometric strength training has gained popularity in recent years as an effective method […]

Anyone who is a regular visitor to the TNT Strength blog knows that I am always on a quest to find the most efficient and effective ways to attain and maintain fitness. For many years I have been an advocate of brief, intense strength training, as well as a strong proponent for the merits of […]

In part one of this article, we talked about the need for change in our fitness routines in order to spark new progress as well as keep motivation and enthusiasm at a high level. Let’s create some simple plans that will allow us to randomize our workouts a bit. I’ll tell you some of the […]

We all know the age-old adage “Variety is the spice of life”. Many of us also have first hand experience with this concept as we have made simple changes to some aspect of our daily lives at one time or another and quickly noted the renewed enthusiasm that often accompanies such changes. In many instances […]

It has been established that power involves three components: (1) muscle force, (2) the distance of force application, and (3) the time of force application. Therefore, power can be enhanced by: (1) increasing the muscle force, (2) increasing the distance of force application, or (3) decreasing the time of force application. These are basic, irrefutable […]

By TAKU Todays article is a direct Follow up to this weeks podcast episode. At TNT Strength we recommend brief, intense, infrequent strength training workouts as the foundation of a total-fitness program. This style of training is safe efficient and effective for everyone. Often women will avoid strength training with weights for fear of bulking […]

I get asked this question all the time: “Should I hire a trainer?” The answer is, unquestionably, yes, but it comes with an asterisk, so to speak. I say yes because I look at what I do when I go to the gym. I look at the way I train, how long it takes me […]

As a follow-up to our many articles on High Intensity Strength Training (or H.I.T.) here is a brief audio interview with Liam “TAKU” Bauer, talking about why H.I.T works and who it’s designed for. Do yourself a favor – click the audio link below and take the next 3 minutes to listen to what TAKU […]

The goal of a sports performance program is to maximize physical qualities needed for optimal athletic performance and injury prevention. Simply put, athletes want to perform at their best from start to finish each contest, over an entire season, and throughout their playing careers without incurring injury setbacks. Many programs that address this can be […]

In part one of this article I gave my views on picking one exercise out of the many that exist and what I thought about that. If you want to read part one then go here. Today I am talking about a much simpler choice. If I had to choose just one form of exercise to […]

When you hang around Internet strength and conditioning forums like I do, one question eventually comes up. “If you had to pick just one exercise, what would it be?” Why this question repeatedly comes up I am not really sure. For starters I am hard pressed to think of a time or reason that I […]

This week I am going to talk about one of my favorite exercises. I call this one the Up & Over. You may know it by a different name (or not at all) but below is a breakdown of the movement. It is a very versatile movement and may be used as part of a […]

These days it has become very hip and cool to strength train and do conditioning work with low tech and old school implements. Hitting old tires with sledge hammers, hauling wheelbarrows full of rocks up a hill, lifting and dragging heavy sand bags around. These are just some of the “new” training ideas that are […]

When my clients come to see me they are often a bit anxious. They know that they are going to be challenged. They know that they are going to sweat and be breathing hard. When the workout is over they usually feel that they have had enough. At the end of the session I often […]

I love salads and try to eat a few big ones every week. The real truth is I don’t actually love the salads as much as the dressings that I make. The veggies in the salad are really just a form of Dressing Delivery Mechanism. I make all sorts of homemade salad dressings. Some may […]

BY TAKU When it comes to strength training and conditioning I have very strong opinions on the subject. Friends of mine in the industry often joke with me “Careful Don’t Get Him Started”. Well hang on cuz it’s Too Late And You Got Me Started…Here are just some of my thoughts on important points for […]

By TAKU You see and read these types of articles and posts everywhere. “3 Secrets For The Best Body Ever” or “Top 5 Exercises to Make You a Better Athlete”. The truth is, some exercises are better than others, but to pick a few and call them “the best” is pretty ridiculous. The bottom line […]

Six Guidelines for creating successful strength training Programs. In today’s edition of the Coaches Corner series, I present six basic guidelines I follow when creating strength training programs for my athletes and clients. 1. Maintain progressive overloads. 2. Establish short-term objectives and long-term goals. 3. Keep accurate training records and perform evaluations frequently. 4. Always […]

By now everyone probably knows I love protein shakes. I have been consuming them in one form or another for years. The secret to a good protein shake is like any other recipe. Get high quality ingredients, and then tweak the combination until you find the taste, texture and flavor that suits you best. I […]

1. Because of the specificity of energy demands, varied muscle contraction dynamics and general body stress and fatigue, playing and practicing your sport should be a priority when it comes to physical preparation. As they did in the good ole days, you CAN play yourself into shape. It’s “sport-specific” and still true today. That stated, […]

One of the biggest mistakes I see people make in the gym is trying to emulate the training routines of champion athletes. Emulating the champs routine will not get anyone any closer to being the champ. Remember most outstanding athletes are more a product of their personal mental and physical attributes then the actual training […]

Q: What is the optimal way to combine strength training with training for other specific sports skills, to achieve the best results? A: Under ideal conditions sport specific training sessions (working on technical and or tactical skills) such as mechanics drills for your sport would take place in the morning and strength and intense conditioning […]

Halloween is on it’s way and Thanksgiving is right around the corner. If you are like me, smoothies are a big part of your life. I have at least one blender-bomb a day. I love smoothies because not only are they quick and easy but I can pack a ton of nutrition and flavor into […]

As you know, at TNT Strength we love strength training programs that are brief, intense and highly productive. With this in mind I offer the following simple plan. Pick three, big, basic movements and do three sets of each one. Add weight on each set and aim to hit your max for the recommended rep […]

Let’s face it we all need stamina in one form or another. If we are competitive athletes we need to know that we have the capacity to perform at our best for what ever the duration of the event in question. If we are just health and fitness enthusiasts, we still want to know that […]

Q: Can strength training improve an athlete’s quickness? A: Quickness is a product of many factors, including but not limited to (1) the amount of muscle on the body, (2) the amount of body fat, (3) the lean muscle mass to total body-weight ratio, (4) skill level of the individual in question, (5) bodily proportions, […]

By TAKU Q: When strength training, if I cannot complete a full range of movement after about 6-8 repetitions, should I continue to do partial repetitions until failure? A: The answer to this question depends on the strength training tool being used. On single-joint rotary movements such as the pullover, leg extension, leg curl, using […]

By Wayne L. Westcott Distance running is a great sport that is enjoyed at a variety of levels by millions of competitive and recreational athletes. Whether you prefer to jog a couple of miles through the neighborhood, or are training to complete a marathon, distance running is a highly effective and efficient means of aerobic […]

By now most of us know that it’s not a bad idea to build a P.E.P. Which includes getting multiple servings of veggies and a little fresh fruits every day. It seems many folks feel that this is a difficult thing to do at times. The truth is, even if you eat out every day […]