Posts categorized in:
Powerlifting
10 Tips for Flawless Squattin’
Originally posted at www.t-nation.com You’ve heard it a thousand times. To get big and strong, ya’ gotta’ squat. But how many of you are doing it right? The squat isn’t as complex as a clean and jerk, but whether you’re a competitive powerlifter or just the basic trainee trying to put some size on your […]
Continue ReadingYour First Meet: Part I Setting a Date and Developing Goals
Originally Posted on www.elitefitnesssystems.com Congratulations! You’ve finally decided to take the plunge and compete in a powerlifting meet. However, there are so many questions to be answered. What federation should you compete in? How do you prepare? What do you do on meet day? My goal with this series is to give you an idea […]
Continue ReadingYour First Meet: Part II Getting Diesel
Originally Posted on www.elitefitnesssystems.com In part one of this series, we covered how to develop goals and find a meet that will work for you. In part two, we’re going to cover the actual training program and other aspects of a successful training regimen. Developing a training program While I could easily write a series […]
Continue ReadingYour First Meet: Part III The Meet
Originally posted on www.elitefitnesssystems.com It’s here! You’ve set up clearly defined goals. You’ve busted your ass for the past eight, twelve, or sixteen weeks. And now, quite simply, it’s show time. Unfortunately, while this should be the best part of the entire process, it can very quickly become the worst. There’s no feeling worse than […]
Continue ReadingThe Intermediate Deadlift Cycle
originally posted on www.elitefitnesssystems.com The deadlift may be the purest test of strength in the iron game. Heavy weight. On the floor. Must pick it up. In the beginning, you can follow just about any routine and make decent progress. Heavy sets of five have worked for more than a few lifters. However, once you […]
Continue ReadingUnderstanding the Supplemental Exercises: The Deadlift
Originally posted on www.elitefitnesssystems.com In our series, “Overcoming Lousy Leverages,” Eric Cressey and I covered all three power lifts and discussed how smart training can lead to bigger totals. In this series, we will discuss the biomechanics behind each lift as well as several strategies to destroy any sticking points you may have. We will […]
Continue ReadingHow to Improve the Wide Stance Squat
Squatting…like it or not, you just have to do it if you are serious about getting strong! There are two main ways of squatting today; one being the high bar, narrow stance squat (Olympic squat), and the other being a wide-stance, low bar squat (Powerlifting or Power squat). While they are in essence the same […]
Continue ReadingHow to Improve the Sumo Deadlift
There is a common phrase in powerlifting circles that states, The meet doesn’t start until the bar hits the floor. I’m not sure if that’s entirely true, but I do know that the deadlift is your last chance to move up in the standings. There are two major forms of the deadlift used in competition: […]
Continue ReadingBiomechanics and the Bench Press
How many times since you’ve been going to the gym have you heard, “Dude, how much can you BENCH?” If you’ve been training for a while, I would venture to guess quite a few. Big bench pressers are always highly revered, especially because someone with a massive bench can inspire everyone, not just powerlifters. To […]
Continue ReadingAccessory Onslaught #1: The Squat
My first 3-part article series dealt with how you can use biomechanics and technique to improve your total. However, choosing the right exercises and performing them correctly in your daily workouts can go a long way to improving your total as well. This first article will describe common exercises performed to improve your squat. Primary […]
Continue ReadingAccessory Onslaught #2: The Bench Press
In part one of this series, I discussed how employing specific assistance lifts can improve your poundage’s in the squat. In part two, I will give you plenty of exercises that will help you build a stronger, more powerful bench press. Beyond that, I’ll give you plenty of exercises to keep your shoulders healthy as […]
Continue ReadingAccessory Onslaught #3: The Deadlift
In this final installment of the Accessory Onslaught series, I am going to give you the tools necessary to develop a big time deadlift. Deadlifts, like the squat and bench, can be built with a mix of smart training, hard work, and proper exercise selection. This article will cover a few of the exercises that […]
Continue ReadingIron Evolution #2: Flexibility and Mobility
I’ve been told that what you say in the first paragraph of an article determines whether or not a reader will finish it; I would assume this is even truer regarding an article on flexibility! So what if I told you that something as simple as improving your flexibility could help keep you injury-free and […]
Continue ReadingFive Habits of Defective Squatters
It pains me to see ugly squats. Seriously. Physical pain, nausea, and nervous ticks all occur when I see the average gym goer hit the iron and try to squat. The only thing I can imagine being worse are the clowns who still hang out in the Smith machine so they can “hit their glutes […]
Continue ReadingExercise Progressions for Bigger Pulls
Exercise Progressions for Bigger Pulls by Mike Robertson I’m not sure if it’s just my generation, but I’ve noticed the guys in my gym are impatient bastards, me included. While we understand we can’t build the “perfect” body in just a few days, nearly all of us overestimate our exercise abilities, learn new techniques (or […]
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