The majority of our lifters (myself included) train 4 days per week and follow an upper body/lower body training split. It looks something like this: Day 1: Heavy Bench PressDay 2: Heavy Squat/Light DeadliftDay 3: Light Bench PressDay 4: Light Squat/Heavy Deadlift This is a common training schedule seen in popular training programs/systems such as …
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, …
