Protein is the cornerstone of any lifter’s diet. Whether you’re trying to gain muscle, lose fat or simply maintain what you have, you have to eat plenty of protein if you like training hard and heavy. It helps repair muscle tissue (and pretty much all other physical structures in the body) and keeps you full …
The mind-muscle connection is one’s ability to preferentially target and feel a muscle group working while lifting weights. Elite bodybuilders have long heralded the importance of the mind-muscle connection, while some lifters and coaches think it’s overrated. So who’s right? There does seem to be some truth to the notion that intensely focusing on a …
There are two main types of isometrics used in strength training: Yielding Isometrics: holding a stationary position like during a paused rep. Simply, don’t lower the bar, but don’t actively lift it either. Overcoming Isometric: pushing against an immovable object. The bar isn’t moving, but you’re actively TRYING to move it. Yielding isometrics are the …
You’ll hear some coaches say, “Bigger isn’t stronger. Stronger is stronger.” Being jacked isn’t the only prerequisite for maximal strength. Otherwise, top bodybuilders would also dominate the powerlifting platform. But I firmly believe that being jacked gives you the potential to be a better powerlifter. More muscle mass means you’ve got more cross sectional area …
You Probably Don’t Need to Train These 3 Muscle Groups Read More »
“Everything should be as simple as possible, but not simpler.”Albert Einstein I try to keep things simple when I coach. Lifting can be intimidating and this anxiety can interfere with the learning process. The worst thing I can do is muck it up with lots of complicated words and explanations. Everyone learns differently, but over …
I am a firm believer in autoregulation and teaching my lifters how to choose the weight on the bar as accurately as possible based on what I’m asking them to do. This is why we use RPE-based training almost exclusively. In its purest form, RPE (rate of perceived exertion) is an educated guess on what …
A 4-Step Process for Choosing the Right Weight to Lift Read More »
They say the journey is the destination. The chase is better than the catch. I think that’s why powerlifting is so fun. There’s so much preparation and build-up to a competition. It’s both exhilarating and terrifying to put yourself out there on one single day. With that said, I see so many people piss away …
5 Things Powerlifters Should Do During Meet Week Read More »
Nutrition is the definition of simple, not easy. It’s not complicated to eat the right kinds and right amounts of foods to help you get stronger, build muscle and improve health outcomes. It is, however, surprisingly challenging. That’s because nutrition is all about building habits to remove the need to expend mental energy and willpower. …
In the book Extreme Ownership by retired Navy SEALs Jocko Willink and Leif Babin, the prevailing message is that great leaders take ownership of every situation they’re in and never point the finger at others. Even in situations where outside people or events may have affected the outcome, true leaders reflect on how they could …
6 Questions to Ask Yourself Before You Say Your Program Isn’t Working Read More »
Program design for powerlifting is equal parts art and science. As a coach, you have to balance the scientific principles (progressive overload, specificity, etc.) with the lifter’s individual differences and your own coaching instincts. There are many variables to manage, with some of them more important than others. The biggest ones are: Exercise selection Intensity …
