Lifters will plan out a training cycle for their squat, bench press and deadlift down to the most nano of details. Sets, reps, RPEs, variations – there’s no such thing as too obsessive when it comes to training for a new PR. But accessory work? Nah, that’s just fluff, right? Do a couple sets, get …
What’s the best thing for you to do between heavy sets of squat, bench press and deadlift? Nothing. Absolutely nothing. Powerlifters understand this. View this post on Instagram A post shared by Bonvec Strength (@bonvec_strength) I’d say 99 percent of the time your best bet is to sit down, sip some water, relax and mentally …
Who doesn’t love a good cliché? Here’s one: more isn’t better. Better is better. This certainly applies when it comes to training volume. Defined as sets multiplied by reps, volume is a gross measure of the overall work you perform during a given period of training, typically an individual training session. After intensity (weight on …
A training program is only as good as a lifter’s ability to stick to it. As a coach who’s working with multiple people at once AND training people online, I’m constantly searching for ways that a training program can “coach itself” so my lifters can execute their training without me having to watch every rep …
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Lifting heavy is fun. It is literally my favorite thing to do. It’s what I teach people to do for a living. But within the greater realm of strength training, there are certain exercises that I simply don’t have people perform with heavy weights anymore. Whether it’s a skewed risk-to-reward ratio or the biomechanical nature …
When you’re new to lifting, making progress is simple. Start light, practice good form, and add a little bit of weight to the bar each time you train. Rinse and repeat. If you’re consistent, you can use this approach to milk your “newbie gains” for a LONG time. How long? It’s different for everyone, but …
Powerlifting is an evolutionary process. Not in the clichéd sense of “only the strong survive,” but rather, natural selection. The longer you lift, the more your technique will change out of necessity. You’ll get to a certain level of strength with your current approach, but as they say, what got you HERE won’t get THERE. …
Managing a strength training program is like steering a ship on the stormy sea. You may have a general idea of where you’re going, but sometimes the waves are wild, the wind is whipping and you get blown off course. The goal if for the coach and lifter to collaborate and make the best possible …
Supplementary exercises are movements that closely resemble the competition squat, bench press and deadlift, but with small changes that aim to target technical and/or muscular weak points. Examples include pause squats, close grip bench press, deficit deadlifts, etc. All these movements are 1-2 degrees separated from the main lifts, but are ultimately close relatives. We …
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 …
