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There's an ever-growing list of new and effective core exercises. At the same time, others fall out of style—we're thinking of Crunches and Sit-Ups.

Even the traditional Plank seems to be fading in popularity, while exercises that offer a greater strength challenge than an endurance challenge are quickly coming into favor.

RELATED: The Hardest Plank of All Time

One such exercise that recently got our attention is the Renegade Row. After a few discussions with Dr. Joel Seedman, an exercise physiologist and owner of, I incorporated it into my training program, and I have to admit, it's a fantastic core exercise.

The Renegade Row is the name given to what is technically a High Plank Dumbbell Single-Arm Row. Here's how to perform it:

Set up two dumbbells parallel to each other about a foot apart.

Read more: The Renegade Row is the Ultimate Test of Core Strength

If you step into any sports training facility, you might see some exhausted athletes lying in a tub of ice after a workout. The ice bath has been around for years, but lately it has become a hot trend in recovery techniques.

Some facilities specialize in cryotherapy, which is the use of hyper-cool temperatures to speed up the healing process in soft tissue and joints.

These techniques are especially popular among athletes, and it seems that icing after workouts has become a standard method of recovery.

But what if I told you that using ice after a workout is the exact opposite of what you should do to speed your recovery? What if I told you that icing after a workout actually slows down and directly interferes with your body's natural healing process?

I really don't like to speak in absolutes, like "You should never ice after a workout again!" But in my opinion you should be doing other things instead.

The Beginning

Read more: Why You Shouldn't Ice After a Workout

Stretching is only for improving flexibility, right? Ever since elementary school gym class, it's been ingrained in your head that stretching is to help make your muscles longer.

And this is true. Static stretching—the technical term for when you hold a stretch—improves a muscle's ability to lengthen. This is the intention behind the design of stretching exercises, and how they are typically used in a workout.

Side note: Static stretches should be done at the end of a workout, not during your warm-up.

However, according to new research by Dr. Jacob Wilson and his team at the University of Tampa, it appears that static stretching during the rest period of a strength exercise has the capability to cause serious muscle growth. You read that right: Stretching can increase muscle size.

Read more: A Stretching Technique That Increases Muscle Size

Everyone has ups and downs in the weight room and on the field or court. Sometimes the downs last longer than you'd like, and you can't seem to get yourself back in gear. If your progress stalls for an extended period of time, you may be able to make some alterations to get back on track.

Here are the 5 most common reasons your training program could be failing, and how you can get back to making the progress you wish for!

1. Scattered Goals

5 Reasons Your Training Program is Failing (And How to Fix It)

I believe that good goal setting is essential to a successful training program. Unfortunately, setting goals like "I want to get super jacked, bro" is not an effective use of your time. Ineffective goal setting is one of the most common roadblocks I run into with clients, and it often happens before they even lift a single weight.

I see three major mistakes when people express their goals.

The goal is way too broad.

They set multiple goals that have no relation to each other.

The goal is based on another person's success.

Read more: 5 Reasons Your Training Program is Failing (And How to Fix It)

"Why do I sweat so much?"

If you walk around the gym with a trail of sweat on the floor behind you, this question probably comes to mind. Sometimes it might feel like you are constantly soaked, even if you're not doing an overly hard workout. Another person in the gym might be doing a similar workout, and he or she is dry as a bone.

What gives?

Several factors contribute to how much you sweat. But first, you need to understand why you sweat in the first place.

Why Do I Sweat?

Sweating at the Gym

Sweating is the body's natural process to cool itself down. Sweat can be caused by an emotional response such as anxiety, an illness or physical exertion, which is what we focus on below.

Read more: Why Do I Sweat So Much?

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