Sky Stebnicki

High Frequency Mass

This is a mass program that employs a number of advanced training techniques in a high-frequency split. What that means is that pretty much every day is a full body day because our goal is to hit each muscle group almost daily with lower intensity so we ca...

Pure Strength

The Pure Strength routine is highly focused on building pure, unadulterated, raw strength.This program leverages a technique called Daily Undulating Periodization which changes the rep-range and weight from day-to-day. On Monday, Wednesday, and Friday the ...

Muscle Confusion Mass

This program is about one thing: not allowing your muscles to get comfortable. It employs three distinct phases of mass-building routines, all designed to progressively build muscle mass.Phase 1This phase employs pyramid sets where you change your rep rang...

Cut and Strong

This program is inspired by the tried and true Wendler 5/3/1, designed to increase strength for power lifters.For intermediate to advanced lifters, the chances of building muscle mass while cutting pretty slim - though studies have shown not impossible. Gi...

Complete Athlete

The complete athlete is a 7 day program for intermediate-advanced athletes that works on hypertrophy, strength, explosive power, agility, cardio, endurance, and flexibility. No weaknesses is the theme of this program. For strength days, push yourself ...

531 Power and Strength

This program is largely based on the tried and true Wendler 5/3/1, designed for elite power lifters. I have modified it a bit for (1) simplicity (2) cardiovascular performance and (3) to add more structured full-body "auxiliary" exercises.Strength gains ar...

Test Week

The below program is a 5 day program designed to get your current 1 rep max for deadlifts, bench, squat, shoulder press, barbell curls and bent over rows.Max TestEach Max Test routine looks like the following (bench used as example):PM = Previous Maxx10 ba...

Looking for People Who Want to Get Healthy

As many of you know, I am very passionate about health and nutrition. I am also an ardent, okay let's be honest, obsessive student of human behavioral science (psychology) because it helps explain the mysteries behind why we do, and don’t do, what we do. ...

Life 2.0 - 30 years in the making

Today I say goodbye to my 20s and welcome the 30s with open arms. As a result, I found myself up late last night intensely pondering a list in front of me containing goals I have written for my next 10 years. One of the many items on this list is to sta...

Be Real

Everyone lies sometimes and everybody knows that, but what we don’t often realize is the person we lie to the most is ourselves. So many of the messes we get ourselves into are simply the result of us not admitting to the reality of what we ar...

Men are not from Mars and women are not from Venus

I am a big fan of understanding the way things are and dedicate much of my life to acquiring knowledge through intense research and thought. While this knowledge is always useful in helping to navigate the endless complexity of life, sometimes it can be ...

What Would You Do if You Were Not Afraid?

If failure was not a concern, and resources were not an obstacle, what would you do differently with your life? It is a sad and tragic reality that the vast majority of us will never be able to answer, "I would do exactly what I am doing now."It is importa...

Greatness is Acquired and Genius Can Be Learned

Any worthwhile achievement is born out of constant struggle, intense focus, and unrelenting hard work. We often falsely suppose that success comes easily and naturally to some, but the truth is that there is no such thing as an easy path to the top. Ni...

Perhaps Daily Deals Websites Are Finished

It looks like Americas fascination with the daily deal email is starting to fade. Does this mark the end of the daily deal websites? Read this interesting article for more information:Are Daily Deal Websites Dead?...

Guidelines for Writing Website Content

If you write content for a website or a blog you should take a look at this article which discusses some guidelines for different page types.Different Content Rules for Different Page Types...

Free Software Alternatives for Small Business & Startups

Software can get expensive! But if you are running a small business there are some tools you really can't live without. This article discusses a few free alternatives to some common applications every business should have.Free Software Options for Startups...

The Best SEO Tip You Will Ever Hear

Whether I am in a casual conversation with friends or in a business meeting, one of the most common questions I get asked in relation to Internet Marketing and Web Development is "What About SEO?"Here is an article I wrote with the most important SEO tip y...

Alternatives to Google News Reader

I love to read nearly as much as I love to breathe. There are days where I'll stay up to the early hours of the morning enduring the dreadful thought of complete exhaustion the next day just to finish extracting that ever-so-useful bit of valuable informat...

How To Create Your Own Free Website

As a consultant I get asked all the time by friends starting a business what they can do to get a web presence if they don't have the money to hire a consultant? The truth is, there are lots of great options available and my take is that you should do all ...

What exactly is an intranet?

Intranet is a big word that seems to encompass a lot of things. But the idea is pretty simple, at it's core an intranet is just a website designed to share and collaborate on information within an organization. Check out this quick article I wrote about 3 ...

Microsoft Sharepoint and Small Business

70% of large intranets powered by Sharepoint. However, is it a good match for small business?Check out the article written for the Netric blog:Talking About Sharepoint...

Four keys to building a successful web application

Many web applications come and go but few succeed in capturing the heart and loyalty of users long enough to build and sustain success. I tackle what I believe to the the 4 keys found in nearly all successful web applications.Click here to read the full ar...

Some Myths About Faith

If we can acknowledge now that faith is not as simple as many, perhaps most, like to think then we will protect ourselves from being disillusioned later in life. The truth is there are many confusing and even conflicting problems with our faith and an hon...

Accepting Your Place

Not too long ago I was having a discussion with a man who thought that the problem with our culture is that people forgot how to "accept" their position in life.It took me a bit to calm my nerves as I was frustrated that anyone in a position of influence w...