There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Workout #1 When I think of athletes with huge quads, I think of Olympic lifters. They perform a ton of fronts, heavy. So […]
During the last several years, the loaded carry (most notable the farmers carry) has exploded on the scene. Everyone from bodybuilders to Cross fitters has started to include various loaded carries into their routines and for a good reason. A loaded carry is where an athlete picks up and carries a heavy object and walks with it for an extended period of time or distance. This can be done with various objects, such as dumbbells, […]
The longer that I am in the lifting game, the more I look to be more efficient with my workouts. In a perfect world, I would write programs for my clients and myself that would include the following: Soft tissue works with various foam rollers and massage balls Corrective exercises to improve any dysfunctions Mobility work Stretching Groundwork (rolling, crawling, Get-ups, etc.) Nervous system development/power work (med ball throws and plyos) Strength training Conditioning/cardiovascular work […]
The best way to build muscle is to perform full-body strength training sessions frequently throughout the week. The combo of lower and upper-body movement that involves multiple muscle groups done in a circuit fashion stimulates anabolic hormones and protein synthesis which are two of the major players at stimulating muscle growth. Performing multiple full-body strength routines must be done correctly in order to produce results. Hitting each muscle group 3 to 4 days per week […]
Power training is a vital piece of the functional training puzzle for both competitive athletes & general population clients. Progressive exposure to high-velocity movements trains the nervous system to recruit high-threshold motor units, reflexively stabilize joints and develop the local tissue resiliency necessary to withstand the demands of high-velocity sports, making it a valuable tool for both performance enhancement and injury reduction. Throwing low/moderate weight medicine balls with intent and at high velocity promotes the […]
In 2017, I wrote a Complete Programming Guide For Small Group and Large Group Personal Training Since then, there has been over 100 of our intern at State of Fitness that have read the manual. Each semester, our interns are required to turn in a detailed summary of what they learned from the manual. One of our amazing interns, Maryam Abbasi, has written a fantastic summary I wanted to share. You can click io the […]
Real Workouts. Real Eating. Real life.
Justin Grinnell is the Owner of State of Fitness, an 11,000 square foot space in East Lansing, Michigan. Opening its doors in 2010, State of Fitness is already one of the leading training facilities in the Midwest. State of Fitness has over 350 members who train every day under his leadership. He also operates a Corporate Wellness facility at Jackson National Life in Okemos, Michigan servicing over 2,300 employees. In addition to being a facility owner, Justin has been a featured writer for over seven years in the magazines Healthy & Fit and Muscle & Fitness. Justin has also written for various online publications such as Breaking Muscle and The Personal Training Development Center.
Justin has acquired over 35,000 hours of training and coaching experience in the last 15 years. He has competed in several bodybuilding shows, powerlifting, Olympic lifting, 1⁄2 marathons, and CrossFit competitions. In 2004, Justin graduated with honors from Michigan State University where he obtained a degree in Kinesiology and Exercise Science. He currently serves on Board of The College of Education at MSU. Justin has mentored over 300 students in his internship program from the Kinesiology program at Michigan State University.
Justin is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a Certified Personal Trainer through the National Academy of Sports Medicine (NASM) and the International Sports Sciences Association (ISSA). Justin holds a level I certification through CrossFit and Precision Nutrition. Justin is certified in the Functional Movement ScreenTM Level II.
Justin is the author of several E-books, including “The Grinnell Lifestyle: My Nutritional Doctrine” and “How to Build a Rockstar Personal Training Internship” and “The GTS Training Model” at State of Fitness. He is a speaker for the National Fitness Business Alliance with Thomas Plummer and is on the Personal Training Advisory Board Member for Retro Fitness and KokoFit Clubs.
Justin lives in East Lansing, Michigan, with his wife, Kathleen, and two sons, Brennan and Beckett.
