The fun part about strength training is that there’s no finish line. No matter how good you get, you can always get better – whatever better means to you. Stronger, faster, more muscular, and in the case of this article, more masterful in your technique. Powerlifting isn’t like a video game where you beat the …
Whenever one of my lifters finishes a training block, competes in a powerlifting meet or otherwise reaches a turning point in training, I ask them the same question: What do you want to focus on next? Recently, I’ve had a lot of lifters set squat and deadlift PRs in training, but not as many bench …
5 Reasons Why Your Bench Press Might be Stalling Read More »
It’s important to set big goals. With performance-based activities like strength training, having a powerful long-term goal helps keep us focused and motivated. Competitions such as powerlifting meets are especially motivating because it gives your goal a specific deadline. Big goals can also be intimidating. This is a good thing. It means you’re challenging yourself. …
Autoregulation simply means programming in such a way to allow us to put the right weight on the bar and/or do the right number of sets and reps in reaction to how the lifter is feeling on a given day. When writing an individual training session, we strive to do a certain amount of work …
Many of my lifters have been subjects in the close grip bench press experiment. That is, using a close grip (about shoulder width) as their main bench press grip instead of their competition grip bench for an extended period of time. It’s worked tremendously well for most of them, many to the point of matching …
5 Reasons to Focus on Your Close Grip Bench Press Read More »
No matter what lift you’re training or exercise you’re doing, you’re aiming to do 1 of 3 things: Lift as heavy as possible Lift a light weight as fast as possible Lift a moderate weight for moderate-to-high reps close to muscular failure These three methods were first outlined by pioneering sports scientist Dr. Vladimir Zatsiorsky, …
Just because strength training concepts have funny names doesn’t mean they have to be complicated. One that gets thrown around a lot that seems complex but really isn’t is undulation. To put it simply, undulation means changing the sets, reps and load of a lift each time you do that lift within a certain period of …
When programming for the main barbell lifts, I typically prescribe either straight sets (multiple sets at the same weight/RPE, e.g., 5 sets x 5 reps @ 8 RPE) or a heavy top set with backdown sets (e.g., 1 set x 3 reps @ 9 RPE, then 2 sets x 3 reps @ 90% of top …
I had a good conversation recently with some of our members about cardio for lifters – more specifically, why “lifting weights faster” isn’t cardio and whether cardio is actually important if you want to get stronger. My exercise science Master’s program was basically a funnel for people to work in cardiac rehab, so our focus …
Big arms might let people know that you work out. Six-pack abs might tell the world that you eat right. But a big back immediately screams that you’re a savage who loves lifting heavy. Wide lats, thick rhomboids and tall traps command respect. Plus a strong upper back is the foundation of all the big …
