Learn about proven tricep exercises to boost your bench press and improve performance, even if you’re dealing with elbow pain. Program included!
Most powerlifters chase success and fulfillment through PRs and competition, but there is success to be had in the process. Don’t forget that.
The conjugate method is tried and true, but many will inevitably butcher execution. Learn how to course correct to get the most out of your conjugate program.
Where do you turn for answers to continue to make progress? Beyond elitefts, are you using an online coach, a club, or consultations?
An excerpt from The Intermediate and Advanced Lifters Peaking Squat Cycle, don’t leave pounds on the platform due to improper planning.
Exercises or food you ranked high at some point may not be serving you anymore? It’s time to reevaluate what you lift and put in your mouth.
These deadlift myths have been around for too long and it’s time they disappear. Get ready to feel SHOCKED, LIED TO, or ANGRY.
You live in a time of instant access to knowledge to get better at your sport. Before the internet, how did the strength greats ever manage?
Adding in these exercises won’t make you tons of money on a paysite, but will add fun options if you have limited equipment in your home gym.
Fat Gripz is a small and versatile tool that’ll transform the grip thickness of barbells, dumbbells, and more. What other specialty bar has these superpowers?
Unlike amusement parks, this FastPass isn’t something you buy with your credit card. This transaction takes effort and time, but when you make the choice, it’ll greatly improve your lifts and ranking,
This program is for those of us who love to train but don’t compete, want to look better, maintain strength, and be able to show our kids who’s boss.
I wish I could give you exactly the stance you need, but you’ll have to dial that in for yourself. Here are some tricks to begin this process.
When I started my powerlifting journey, Louie Simmons tried to teach me to bench press like Fred Bolt. It was clear that I was not Fred Bolt, but more importantly, I did not have the musculature at that time to bench with my feet out. Here are some tips for all you long-armed lifters to create a great bench.
You down with GPP? You know, General Physical Preparedness. If not, it’s time to get back in shape to dramatically and positively affect your total strength. You can start this process with a medicine ball.
This article is not about the bands or weights but HOW you use the bands or weights. You can use these 12 techniques to keep your workouts fresh and keep your sanity without going to the gym.
Why not have a dedicated cycle to focus on while transitioning out of some downtime after a meet? No machines at your gym? No problem. This was written for a hardcore powerlifting-friendly gym with limited access to machines.
A large amount of blood into the shoulder feels great, and over time will help them to round out. These eight exercises are easy to do anywhere, and they work great for extra workouts. Here are three shoulder workouts to get you started.
Don’t be afraid to steal from others if it benefits your training. Incorporating borrowed ideas into your training can take it to the next level.
Get up from the floor. You squat and deadlift standing up, so the majority of your ab work should be standing.
Geared lifters who want to do a raw meet or transition to raw need to relearn or unlearn certain things, which is why this program can be manipulated for different weaknesses.
Tired of eating chicken breasts? Mix things up with some seared pork tenderloin with a side of jasmine rice. It’ll hit the spot after a tough workout.
The more advanced you are, the longer the stretches between records become. If you’re in that position (trust me, I’ve been there before), consider doing some supplemental exercises. The ones listed here will help boost your sumo deadlift.
When it comes to selecting meet attempts, there are a lot of things to take into account. The big one is your goal, but the strategy for getting that goal varies depending on lots of factors. You wouldn’t use the same process for selecting your opener and for winning — at least, I hope you don’t.
Not everyone is as lucky as me when it comes to seeing some of the most amazing moments in powerlifting. Since that’s the case, I’m sharing memories from the archives starring Chuck Vogelpohl, George Halbert, Steve Goggins, Travis Rogers, and Oleksandr Kutcher.
Instead of listening to the same old radio station on your daily commute, why not learn something new from these podcasts? Stick your Airpods in your ears or connect your phone in your car’s radio via Bluetooth and listen away!
I can’t get over how versatile the American Cambered Grip Bar is. You can use it forward and backward, giving you a total of 8 grip options. Flip it over, you’ve got a total of 16. I’ve found 250 options, and I’m sure there are more to find.
Look before you leap into training right back after your last meet because the next four to six weeks can (and will) set up your next cycle for success… or for failure. Take time to reflect on that. Success or failure… which one will you choose?
Packing the basics is just half the battle. Meet sites can be cold, uncomfortable, and might be far from easy access to good food. All variables need to be taken into consideration while packing for meet day… and these 44 items will help you cover your bases.
The meet prep beast is going to rear its ugly heads at you sometimes, and its mugs come in many forms: injuries, stress, or a lousy no-show training partner. When one of them tries to bite, it’s best to have a flexible plan of action that helps you nimbly dodge from the monster’s jaws.
If you are a bench-only lifter, an older beat-up powerlifter, or just really need to get in some lower body training in, these six exercises will cover all three of those bases. These exercises are my workaround to hammer the lower and upper body while keeping a strong bench.
This all starts with you. Being clear, setting up a growth mindset, and eliminating “no,” are just three ways to become a better communicator to your athletes.
Out of shape? Slow? Dumb? Weak? Ugly? Andrew Jackson (the president on a $20 bill for any non-US-based readers) has a solution for you.
I believe that the confidence weight releasers can build is almost as important as any other factor I talk about in this article. If you want to improve your dynamic effort work, give these sample cycles a try.
This eight-week sample program is a snapshot of a few cycles written for a former competitive weightlifter (local/state level). Michael wanted to get back into shape, lose weight, and include some weightlifting movements.
In training, many choices must be made. Just because you can do something doesn’t mean you should.
If you are looking to move up the ranks then extra workouts are the way to add extra volume, bring up weak muscle groups, and improve your general physical preparedness, mobility, flexibility, and body composition.
No matter your strength, bodyweight, or training history, pull-ups may be a challenge for you. If this is the case, follow this simple progression and you’ll have your first unassisted pull-up in no time.
I have looked at my personal success and observed who in my life has helped me move toward my goals. These are the types of people who can bend my ear, grab my attention, and then push or pull me toward the place I need to be.
This system really comes in handy for performing movements that would otherwise require large, expensive pieces of equipment. With a little creativity, you can even add a few new unique exercises.
For three months I dealt with my life while putting training in the backseat. Now with more time, energy, and motivation, these are the keys I’m using to getting back to where I was.
The goal-setting pyramid I use for my clients and myself helps to easily clarify daily, weekly, and monthly needs for continual progress — and when things slow down, it speeds up troubleshooting and gets you back on track.
The six cycles in this article are a great way to add variety, cycle out of traditional dynamic effort bench work, or add some needed muscle mass.
Increasing your total in the conjugate system often means finding the right exercises to build the squat, bench press, and deadlift. Here are some builders I’ve found to be most effective.
During his first soccer season, there were several things I said to my son each week in hopes of helping him understand that no matter what he does in life, it will take work to get there.
The body is limited but the mind is unbelievably more powerful. With positive mental imagery, you can take successful rep after successful rep with a weight you have never even touched.
With my Bare Bones program, you can see that great progress can be made with minimal equipment, but there are some tools that make things easier. If I built a home gym all over again, these are the first things I would buy.
This final wave includes a small taper at the end for peaking purposes. There are both banded and band-free options.
This is the training cycle that finally got my squat over 800 and my deadlift over 700 in the same meet.
Often times, the truth hurts. In his book, The 10x Rule, Grant Cardone provides some points that we all need to hear.
The conjugate system is about max effort, dynamic effort, and the repetition method. You can do everything with just a rack, bar, bench, and some weights. Here are the next four weeks of the program.
One, two, three, or even four Screamin’ Daves. If you aren’t sure which liniment is for you, use this guide to direct you to the perfect product.
I don’t recommend this big of a cut for anyone. It is detrimental to many bodily processes and overall health. To be clear, this is not a how-to guide; it is a documentation of my process.
When thinking about conjugate training, we often look at all the specialty bars, bands, chains and other goodies that we use in training. But when you boil it down, conjugate training doesn’t need those things.
Isometrics are so terrible, in fact, that I am going to give you the exact cycle I use. If you are willing to go through everything I lay out, I am willing to give it away.
Most of the time I ignore what I don’t agree with, but considering I am three weeks out from my meet and I have been a grumpy bastard the last few weeks, I am going to write about a few stupid things I’ve seen.
You should be doing Reverse Hypers twice a week, year-round. Keep them fresh and challenging with these programming variations.
Once I caught wind of Dr. Frank’s new project, I knew I wanted to learn more. This is the story of my visit to his lab and home gym.