THE MILITIA CO. BLOG

Building a Warrior's Chest: Beyond the Basic Bench Press

Building a Warrior's Chest: Beyond the Basic Bench Press

March 30, 2025 • Fitness
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Strategic Nutrition Timing: Optimizing Your Training Fuel 💪

Strategic Nutrition Timing: Optimizing Your Training Fuel 💪

March 14, 2025 • Fitness
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The 90-30-50 Protocol: Elite Performance Nutrition Guide 💪

The 90-30-50 Protocol: Elite Performance Nutrition Guide 💪

February 28, 2025 • Fitness
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Warrior's Guide to Pilates: Building Core Strength and Mobility 💪

Warrior's Guide to Pilates: Building Core Strength and Mobility 💪

February 21, 2025 • Fitness
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Breaking Mental Barriers in Heavy Lifts

Breaking Mental Barriers in Heavy Lifts

February 20, 2025 • Fitness
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The Valencia Protocol: A Warrior's Guide to Strategic Nutrition 🥗

The Valencia Protocol: A Warrior's Guide to Strategic Nutrition 🥗

February 07, 2025 • Fitness
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Row Variations That Build Unbreakable Strength

Row Variations That Build Unbreakable Strength

February 04, 2025 • Fitness
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Advanced Movement Patterns for Explosive Power

Advanced Movement Patterns for Explosive Power

February 03, 2025 • Fitness
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Deload Weeks: Strategic Recovery for Long-Term Victory

Deload Weeks: Strategic Recovery for Long-Term Victory

February 02, 2025 • Fitness
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Drop Sets, Supersets, and Giant Sets: Tools in Your Arsenal

Drop Sets, Supersets, and Giant Sets: Tools in Your Arsenal

February 01, 2025 • Fitness
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Warrior's Guide to Yoga: Building Strength and Resilience at Any Age 💪

Warrior's Guide to Yoga: Building Strength and Resilience at Any Age 💪

January 31, 2025 • Fitness
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Time Under Tension: Advanced Techniques for Muscle Growth

Time Under Tension: Advanced Techniques for Muscle Growth

January 31, 2025 • Fitness
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Understanding RPE: Rating Perceived Exertion for Maximum Gains

Understanding RPE: Rating Perceived Exertion for Maximum Gains

January 30, 2025 • Fitness
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Training Frequency: Optimizing Your Battle Plan

Training Frequency: Optimizing Your Battle Plan

January 29, 2025 • Fitness
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Body Recomposition: Building the Ultimate Warrior Physique 💪

Body Recomposition: Building the Ultimate Warrior Physique 💪

January 24, 2025 • Fitness
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Compound Movements That Build Warriors

Compound Movements That Build Warriors

January 18, 2025 • Fitness
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Adaptive Training: Building Warriors of All Abilities 💪

Adaptive Training: Building Warriors of All Abilities 💪

January 17, 2025 • Fitness
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Rest and Recovery: Why Warriors Must Master the Art of Rebuilding

Rest and Recovery: Why Warriors Must Master the Art of Rebuilding

January 16, 2025 • Fitness
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Progressive Overload: The Warrior's Path to Strength Gains

Progressive Overload: The Warrior's Path to Strength Gains

January 15, 2025 • Fitness
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Avocados: The Ultimate Fitness Food Guide 🥑

Avocados: The Ultimate Fitness Food Guide 🥑

January 03, 2025 • Fitness
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Corn: The Unexpected Ally in Your Fitness Journey 🌽

Corn: The Unexpected Ally in Your Fitness Journey 🌽

December 27, 2024 • Fitness
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The Ultimate Guide to Building Massive Legs

The Ultimate Guide to Building Massive Legs

December 13, 2024 • Fitness
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Ultimate Guide to Building Massive Traps 💪

Ultimate Guide to Building Massive Traps 💪

December 06, 2024 • Fitness
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Building Bigger Shoulders: The Complete Training Guide

Building Bigger Shoulders: The Complete Training Guide

December 03, 2024 • Fitness
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Triceps Training: Your Guide to Building Stronger, Bigger Arms

Triceps Training: Your Guide to Building Stronger, Bigger Arms

November 30, 2024 • Fitness
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The Quest for Powerful Biceps: A Complete Training Guide

The Quest for Powerful Biceps: A Complete Training Guide

November 27, 2024 • Fitness
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Meet Prep: Preparing for Your First Powerlifting Competition

Meet Prep: Preparing for Your First Powerlifting Competition

March 07, 2025 • Mindset
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Creating Unshakeable Confidence Under the Bar

Creating Unshakeable Confidence Under the Bar

March 06, 2025 • Mindset
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Meditation and Mindfulness in Strength Training

Meditation and Mindfulness in Strength Training

March 05, 2025 • Mindset
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The Psychology of Strength: Mental Barriers and Breakthroughs

The Psychology of Strength: Mental Barriers and Breakthroughs

March 04, 2025 • Mindset
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Visualization Techniques for Strength Athletes

Visualization Techniques for Strength Athletes

March 03, 2025 • Mindset
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Overcoming Training Fear: Conquering Heavy Weights

Overcoming Training Fear: Conquering Heavy Weights

March 02, 2025 • Mindset
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Building Discipline Through Daily Training

Building Discipline Through Daily Training

March 01, 2025 • Mindset
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The Warrior's Guide to Personal Discipline

The Warrior's Guide to Personal Discipline

February 19, 2025 • Mindset
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Building an Iron Mindset: Decision Making Under Pressure

Building an Iron Mindset: Decision Making Under Pressure

February 18, 2025 • Mindset
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Developing Your Personal Code of Honor

Developing Your Personal Code of Honor

February 17, 2025 • Mindset
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From Follower to Leader: Core Leadership Principles

From Follower to Leader: Core Leadership Principles

February 16, 2025 • Mindset
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Building a Lasting Legacy: Beyond Personal Achievement

Building a Lasting Legacy: Beyond Personal Achievement

February 15, 2025 • Mindset
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The Path of Personal Accountability

The Path of Personal Accountability

February 14, 2025 • Mindset
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Modern Day Honor: Living the Warrior Code

Modern Day Honor: Living the Warrior Code

February 13, 2025 • Mindset
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Forging Mental Toughness: A Warrior's Path

Forging Mental Toughness: A Warrior's Path

February 12, 2025 • Mindset
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Stoicism for Modern Warriors: Ancient Wisdom

Stoicism for Modern Warriors: Ancient Wisdom

February 11, 2025 • Mindset
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Mastering Emotional Control: The Warrior's Mind

Mastering Emotional Control: The Warrior's Mind

February 10, 2025 • Mindset
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Building Resilience: Thriving Through Adversity

Building Resilience: Thriving Through Adversity

February 09, 2025 • Mindset
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Stress Management: The Warrior's Approach

Stress Management: The Warrior's Approach

February 07, 2025 • Mindset
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Self-Discipline: The Warrior's Path to Mastery

Self-Discipline: The Warrior's Path to Mastery

February 06, 2025 • Mindset
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Goal Setting: The Warrior's Strategy

Goal Setting: The Warrior's Strategy

February 05, 2025 • Mindset
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Compound Movements That Build Warriors

Compound Movements That Build Warriors

January 28, 2025 • Mindset
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Progress Tracking: Measuring Success

Progress Tracking: Measuring Success

January 26, 2025 • Mindset
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Sustainable Success: The Long-Term Strategy

Sustainable Success: The Long-Term Strategy

January 25, 2025 • Mindset
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Life After Injury: The Warrior's Return

Life After Injury: The Warrior's Return

January 24, 2025 • Mindset
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From Rock Bottom to Peak Performance

From Rock Bottom to Peak Performance

January 23, 2025 • Mindset
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Building Your War Room: Finding Training Partners

Building Your War Room: Finding Training Partners

January 22, 2025 • Mindset
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Gym Culture: Building Brotherhood

Gym Culture: Building Brotherhood

January 21, 2025 • Mindset
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Daily Victory: Habits of Warriors

Daily Victory: Habits of Warriors

January 20, 2025 • Mindset
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Gear Maintenance: Caring for Your Battle Equipment

Gear Maintenance: Caring for Your Battle Equipment

March 29, 2025 • Gear
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Understanding Specialty Bars and Their Benefits

Understanding Specialty Bars and Their Benefits

March 28, 2025 • Gear
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Home Gym Setup: Building Your Training Ground

Home Gym Setup: Building Your Training Ground

March 27, 2025 • Gear
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Choosing the Right Lifting Shoes

Choosing the Right Lifting Shoes

March 26, 2025 • Gear
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Wrap and Sleeve Guide for Maximum Performance

Wrap and Sleeve Guide for Maximum Performance

March 25, 2025 • Gear
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Belt Selection and Usage Guide

Belt Selection and Usage Guide

March 24, 2025 • Gear
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Essential Equipment for the Home Warrior

Essential Equipment for the Home Warrior

March 23, 2025 • Gear
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Home Gym Essentials Guide

Home Gym Essentials Guide

January 19, 2025 • Gear
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Lower Trap Work for Complete Development

Lower Trap Work for Complete Development

May 12, 2025 • Exercise
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Trap Development: Beyond Basic Shrugs

Trap Development: Beyond Basic Shrugs

May 11, 2025 • Exercise
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Building Neck Strength for Athletic Performance

Building Neck Strength for Athletic Performance

May 10, 2025 • Exercise
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Core Integration in Compound Movements

Core Integration in Compound Movements

May 09, 2025 • Exercise
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Weighted Ab Training for Warriors

Weighted Ab Training for Warriors

May 08, 2025 • Exercise
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Lower Ab Focus: Completing Your Six-Pack

Lower Ab Focus: Completing Your Six-Pack

May 07, 2025 • Exercise
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Anti-Rotation Training for Core Power

Anti-Rotation Training for Core Power

May 06, 2025 • Exercise
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Core Stability for Bigger Lifts

Core Stability for Bigger Lifts

May 05, 2025 • Exercise
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Oblique Development Without Widening the Waist

Oblique Development Without Widening the Waist

May 04, 2025 • Exercise
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Ab Training for Strength Athletes: Beyond Aesthetics

Ab Training for Strength Athletes: Beyond Aesthetics

May 03, 2025 • Exercise
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Creating the Perfect Arm Day Battle Plan

Creating the Perfect Arm Day Battle Plan

May 02, 2025 • Exercise
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Overhead Press Mastery for Shoulder Dominance

Overhead Press Mastery for Shoulder Dominance

April 13, 2025 • Exercise
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Boulder Shoulder Protocol: Complete Deltoid Development

Boulder Shoulder Protocol: Complete Deltoid Development

April 12, 2025 • Exercise
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Mastering Mind-Muscle Connection for Back Training

Mastering Mind-Muscle Connection for Back Training

April 11, 2025 • Exercise
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Building 3D Back Density

Building 3D Back Density

April 10, 2025 • Exercise
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Upper Back Thickness: The Foundation of a Powerful Physique

Upper Back Thickness: The Foundation of a Powerful Physique

April 07, 2025 • Exercise
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Lat Development: Building Your Warrior Wings

Lat Development: Building Your Warrior Wings

April 06, 2025 • Exercise
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Breaking Through Bench Press Plateaus

Breaking Through Bench Press Plateaus

April 05, 2025 • Exercise
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Creating the Perfect Chest Day Battle Plan

Creating the Perfect Chest Day Battle Plan

April 04, 2025 • Exercise
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Decline Work: The Overlooked Angle for Complete Chest Development

Decline Work: The Overlooked Angle for Complete Chest Development

April 03, 2025 • Exercise
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Mind-Muscle Connection: Mastering Chest Activation

Mind-Muscle Connection: Mastering Chest Activation

April 02, 2025 • Exercise
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Dumbbell Variations for Explosive Chest Growth

Dumbbell Variations for Explosive Chest Growth

April 01, 2025 • Exercise
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Upper Chest Development: The Missing Key to a Complete Physique

Upper Chest Development: The Missing Key to a Complete Physique

March 31, 2025 • Exercise
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Autoregulation in Training: Listening to Your Body

Autoregulation in Training: Listening to Your Body

March 22, 2025 • Exercise
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Customizing Programs for Your Goals

Customizing Programs for Your Goals

March 21, 2025 • Exercise
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Hybrid Training: Combining Strength and Aesthetics

Hybrid Training: Combining Strength and Aesthetics

March 20, 2025 • Exercise
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Program Design for Raw Strength

Program Design for Raw Strength

March 19, 2025 • Exercise
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Upper/Lower vs. Push/Pull/Legs: Choosing Your Battle Plan

Upper/Lower vs. Push/Pull/Legs: Choosing Your Battle Plan

March 18, 2025 • Exercise
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Volume vs. Intensity: Finding Your Sweet Spot

Volume vs. Intensity: Finding Your Sweet Spot

March 17, 2025 • Exercise
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Optimal Training Splits for Strength Goals

Optimal Training Splits for Strength Goals

March 16, 2025 • Exercise
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Active Recovery Techniques for Warriors

Active Recovery Techniques for Warriors

March 15, 2025 • Exercise
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Maintaining Mobility While Building Mass

Maintaining Mobility While Building Mass

March 14, 2025 • Exercise
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Dynamic Warm-Up Protocols

Dynamic Warm-Up Protocols

March 13, 2025 • Exercise
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Joint Health for Long-Term Success

Joint Health for Long-Term Success

March 12, 2025 • Exercise
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Recovery Methods for Heavy Training

Recovery Methods for Heavy Training

March 11, 2025 • Exercise
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Common Lifting Injuries and Prevention

Common Lifting Injuries and Prevention

March 10, 2025 • Exercise
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Mobility Work: Prehab for Warriors

Mobility Work: Prehab for Warriors

March 09, 2025 • Exercise
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Setting and Crushing Strength Goals

Setting and Crushing Strength Goals

March 08, 2025 • Exercise
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Injury Prevention Fundamentals

Injury Prevention Fundamentals

January 20, 2025 • Exercise
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