Courtesy of Greg Robins, here are this week’s tips to improve your nutrition and strength and conditioning programs.

1. Try these two cues to keep your butt down with your bench press technique.

2. Remember to have fun!

If you are reading this post, then you probably fall into this category: You take the time to educate yourself on training and nutrition – so much so that you might tend to find yourself over analyzing and reasoning everything you do. That’s all well and good, but think back to the days when you just started training. Maybe some of you had to fight against your will to workout, but most of you probably did it because you – I don’t know – actually liked it?!

If I scrutinized everything I did in my training, I’d come to the conclusion that about 20% of the stuff I do isn’t that “intelligent” at all. Then why would I do it? After all, aren’t I supposed to know better than most? The truth is that too many people know too much for their own good. They overanalyze and dissect every little thing they do in the gym.

I used to be one of those guys who scoffed at others in the gym who did curls and triceps extensions. “Ha!” I would think. “What a waste of time, they should be doing more compound exercises.” Now I know enough to think otherwise.

Make sure your training includes some things you just want to do. Want to do curls, and shrugs, and band extensions until your arms explode? Do it. Be safe, but have some fun, for crying out loud.

3. Try spaghetti squash, a versatile vegetable that requires very little preparation.

Spaghetti squash is awesome as a vegetable side, and you can even use it to replace pasta in various recipes. The best part is that it’s ridiculously easy to prepare. How easy? Try this.

Cut the squash in half, and scoop out the seeds. Pour a little olive oil on both halves, and then sprinkle cinnamon, salt, and pepper on there. Bake it at 350 degrees until it softens up.

Yep, it’s that simple.

4. Ladies, consider doing more volume.

I have trained my fair share of women. I have coached numerous figure competitors, female athletes, a few female strength athletes, and enough middle aged women that I feel like I have 5 or 6 people in my life who would willingly claim me as their son. Heck, I even train my own mom twice a week.

There are quite a few things I have realized about training women, but one stands out: they THRIVE lifting weights at about 50 – 75% of what they’re actually capable of lifting. Maybe it’s a neuromuscular coordination thing, a mental thing, or likely a hormonal thing. The point is I am very certain it is true.

50-75% is an optimal intensity for training at higher volumes. Volume is a measure of “total work done,” and knowing that, I tend to keep the volume in a woman’s program (person dependent) quite high. Smart waving through varying amounts of volume should still take place for the best result. However, the “low volume” mark for women can be set higher than that mark for men.

For the women out there, consider training at a higher volume more frequently. This is easily done by adding additional sets to your main exercises and/or by adding 1-3 drop-down sets after your main work sets. The following is an example of a drop-down set:

A1. Squat – 3 sets of 6 at 185lbs, followed by 2 sets of 10-12 at 145lbs

5. Match hand position to stance width.

Recently, Eric did a short video on hand spacing difference between the sumo and conventional deadlift. In short, with the wider sumo deadlift one should utilize a wider spacing, and with a narrower conventional stance the opposite is true. This tip is also applicable to the squat.

Many people advocate getting the hands in as close to the shoulders as possible. I find this works very well with narrower stance squat set-ups, such as the Olympic high bar squat. However, as taller individuals move their feet wider and wider they may find more success using a hand spacing that is also wider. Many folks can go super wide and manage to move the hands in quite narrow. While this does create a lot of “good stiffness,” it may not make for the best control of the bar, or ability to find the optimal spinal position.

A very narrow hand position will force the torso to extend quite a bit, keeping the torso more upright. That fits well in a stance width that depends on a more vertical back position to keep the bar over the center of the foot. However, as the feet move out wider, the lift changes, and a more pronounced forward lean is optimal for keeping the load over the center of the foot. It’s not the answer for everyone, and many people are successful doing the opposite of that. If you are having issues getting comfortable under the bar, give this a try!