The Contreras Files IV: 15 Practical Tips
by Bret Contreras -

Here are 15 workout tips from Bret Contreras, ranging from the best way to do rows to how to get a great chest pump.

Livespill Chaos

dave-g: CS - cool...thank you for the response. As someone who chases around bad guys for a living I have some serious misgivings about Facebook and so on, so I won't be going that route but I will be looking forward to whatever else you folks have in store.

Chris Shugart: BTW, check out our upgraded Facebook and Twitter pages. Fun stuff there, and more in store.

R Fisher: I've had more success with ectomorphs with higher volume, not intensity. So that one at least is debatable. However the reported percentages and reps are bull, plain and simple. I assume an editing error.

Chris Shugart: @dave-g: Tim Patterson is always working on new projects for T-Nation and Biotest. When we get quiet, you know we're up to something. Lots going on behind the scenes here. Stay tuned.

dave-g: CS - anything new and exciting on the horizon? I wasn't too upset to see the spill retired as it was getting stale and repetitive but I was hoping to see something fresh take its place. I still lurk daily and keep my training log up to date but there is little opportunity or incentive to stay more involved than that. I'd really like to see that change. Any updates you can give about anything upcoming?

darkmatter: @Chris: haha, thanks -- I wasn't complaining, btw. And it was not exactly a smart question either :)

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Bret Contreras has a master's degree from ASU and a CSCS certification from the NSCA. He is currently studying to receive his PhD in Sports Science at the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University in Auckland, New Zealand. Visit his blog at www.BretContreras.com and his research review service at www.StrengthandConditioningResearch.com.