Ben Pollack

www.phdeadlift.com

Ben Pollack is a professional physical culturist. In 2017, he won the world's largest powerlifting meet and became the strongest powerlifter in history in the 198-pound class with a 2039 raw total. He earned his Ph.D. studying the history of strength from the University of Texas in 2018. In 2019, Ben qualified to compete for his pro card in bodybuilding and became an IFBB pro in 2021.

 
A Bodybuilding  Offseason (with Full Program) for the Powerlifter
A Bodybuilding Offseason (with Full Program) for the Powerlifter

The bad news: You can’t go hard all the time. It’s the quickest way to burn out — to see your progress stall, to get injured, and to lose interest in your training. The good news: A bodybuilding-style approach to the offseason has a ton of benefits for the powerlifter.

Bodybuilding for the Powerlifter: Extra Workouts
Bodybuilding for the Powerlifter: Extra Workouts

Extra workouts, if programmed right, can kick your training and results up a notch.

My Coaching Philosophy
My Coaching Philosophy

Over the past few months, I’ve been dealing with a very difficult neck injury. Injuries suck, and my own training is limited, but I’ve had more time to expand my role as a coach. That’s been extremely rewarding, and I wanted to take the opportunity to share some of what I’ve found. Here are three […]

Your Nutritional Plan for Meet Day
Your Nutritional Plan for Meet Day

You’ve done the work thus far to demonstrate your strength on the platform. Don’t ruin it with poor food choices come meet day.

The Optimal Powerbuilding Split
The Optimal Powerbuilding Split

Powerbuilding is not just bodybuilding with the squat, bench press, and deadlift tacked on. It’s also not just powerlifting with accessory exercises.

The Optimal Bodybuilding Split
The Optimal Bodybuilding Split

The biggest mistake I see among lifters is rushing into advanced training too soon. Let’s back up for a minute.

Using Prilepin's Table for Bodybuilding
Using Prilepin's Table for Bodybuilding

My new twist on a classic guideline.

Learn to Grind
Learn to Grind
It's a skill you can develop, but it takes time, patience, and proper programming.
Bodybuilding Basics, Part 1: Bodybuilders Are Athletes
Bodybuilding Basics, Part 1: Bodybuilders Are Athletes
My thoughts on bodybuilding as a sport and how athletic requirements are reflected in optimal programming.
A Bodybuilding Diet for Powerlifters: How to Eat to Build Muscle and Get Strong
A Bodybuilding Diet for Powerlifters: How to Eat to Build Muscle and Get...

A few easy dieting strategies can make a big difference in your recovery, strength, and—most of all— how you look.

Coaching Roundup: Rows for Size, Sumo Setup & More
Coaching Roundup: Rows for Size, Sumo Setup & More

How to optimize your Meadows rows, perfect your sumo deadlift, and fix your external rotation fast.

Bodybuilding Basics: Volume vs. Intensity
Bodybuilding Basics: Volume vs. Intensity

My thoughts on long-term progression in training methods.

Quad Rehab with BPC 157 and Movement Therapy
Quad Rehab with BPC 157 and Movement Therapy

How I dealt with a strain in the last phases of my meet prep.

Stop Adding Volume
Stop Adding Volume

And learn to ACTUALLY work hard.

Show Report: NPC USA Championships
Show Report: NPC USA Championships
I won my IFBB Pro card at the USA Championships last week!
WATCH: Ben & Taylor Train an Olympian
WATCH: Ben & Taylor Train an Olympian
Video of a full powerbuilding training session.
FREE 8-Week Powerbuilding Program
FREE 8-Week Powerbuilding Program
If you've been keeping up with my coaching log, you know that I have a different take on powerbuilding than most other lifters. And for good reason: powerbuilding isn't easy. It's difficult to program for multiple goals, and it's even more difficult to have the discipline and motivation to train for them simultaneously. Read More: […]
What is Powerbuilding?
What is Powerbuilding?
It's not just bodybuilding with the squat, bench, and deadlift.
My Current Powerbuilding Split
My Current Powerbuilding Split
A five day, seven-session training split.
The Jelly Sandwich of Vascularity
The Jelly Sandwich of Vascularity
Three ways to get your veins popping.
Pump the Brakes (and the Lats) with Elitefts Coach Ben Pollack
View this post on Instagram A post shared by Ben Pollack, Ph.D. (@phdeadlift)
Ben 3.0: Prep With Shelby Starnes
Ben 3.0: Prep With Shelby Starnes
Pushing for the pro card.
Putting Together Your Powerbuilding Split
Putting Together Your Powerbuilding Split
...I’ll then add extra “pump” sessions to the basic split. If you’re familiar with the John Meadows style of training, you already know about pump sessions: -They avoid barbell work as much as possible and instead use machines, bands and dumbbells to put less stress on the joints.-They use light weights to avoid putting undue […]
Autoregulation for Bodybuilding
Autoregulation for Bodybuilding
You CAN autoregulate training to failure.
The BEST Max Effort Exercises... For Bodybuilding?!?
The BEST Max Effort Exercises... For Bodybuilding?!?
  Bodybuilding doesn't just have to be all fluff and pump. Check out Ben Pollack's article here!
V+E = SP: An Alternative Scale for Autoregulation
V+E = SP: An Alternative Scale for Autoregulation
Maybe the most valuable 3 minutes you'll spend this week, outside the bedroom
Squat Cues: Chest Up vs. Rib Cage Down
Squat Cues: Chest Up vs. Rib Cage Down
They're two entirely different things.
Another Strategy to Improve Your Rooting
Another Strategy to Improve Your Rooting
A quick foot-lacing drill to help warm up for squats and pulls.
WATCH: Advanced Deadbugs for Core Strength
WATCH: Advanced Deadbugs for Core Strength
Advanced takes on the traditional movement for advanced athletes
Seal Rows for Size and Strength
Seal Rows for Size and Strength
A creative movement for the upper back and lats.
An Easy Rooting Assessment for Squats
An Easy Rooting Assessment for Squats
A simple way to see if you're using your feet properly.
WATCH: Mobility for Powerlifting & Bodybuilding
WATCH: Mobility for Powerlifting & Bodybuilding
Wall slides for scapular mobility.
My Powerbuilding Method: Designing A Split
My Powerbuilding Method: Designing A Split
In Part 1 of this series, I discussed my approach to volume, and how I use autoregulation to ensure that I’m doing the appropriate amount of work each training session to meet my goals. In this second installment, I’ll explain how I set up my training micro- and mesocycles. Okay, before we jump into the […]
Autoregulation: Not Just for Weights
Autoregulation: Not Just for Weights
How to autoregulate movements to work around minor aches and pains.
A Holistic View of Autoregulation
A Holistic View of Autoregulation
Taylor Gohn is a Kabuki athlete, competitive strongman and former collegiate wrestler. He has coached professional athletes, strongmen, Olympic weightlifters, powerlifters and is coaching me now for my pro card in bodybuilding. This article explains his high-level approach to various forms of autoregulation. You can contact Taylor for coaching by clicking here. What is Autoregulation? […]
The Right Way to Hamstring Curl
The Right Way to Hamstring Curl
A few tweaks to bring up your hamstring game very quickly.
WATCH: The Ultimate Ab Movement for Strength
WATCH: The Ultimate Ab Movement for Strength
Here's how to perform it.
My Powerbuilding Method, Part 1
My Powerbuilding Method, Part 1
Autoregulating fatigue to allow for heavy, high volume training
Three of My Favorite Bodybuilding Movements for Strength
Three of My Favorite Bodybuilding Movements for Strength
In addressing these weaknesses, I’ve found some cool movements that I plan to incorporate into my future strength programming for prehab and corrective work.
My Superheavyweight Bodybuilding Experience
My Superheavyweight Bodybuilding Experience
I won, but didn't perform at my best. Time to step it up.
Mid-Year Check In
Mid-Year Check In
Bodybuilding, trap bar deadlifts, and a return to the platform all in my (hopefully near) future.
Tackle Your Tendinitis
Tackle Your Tendinitis
If you're a powerlifter, there's a good chance you've had to deal with tendinitis.. And if you've had to deal with tendinitis, you know it's definitely no fun. Tendinitis involves inflammation of the connective tissues, and can be brought on by — and interfere with — heavy training. In fact, a bad case of tendinitis […]
WATCH: Ben & Justin Train Back
WATCH: Ben & Justin Train Back
Watch me deadlift 850 while Justin makes me look small...
Paul Carter: Pressing without Pain
Paul Carter: Pressing without Pain
Shoulders, internal rotation, and preventing pain while pressing heavy.
WATCH: UYP For Powerbuilding
WATCH: UYP For Powerbuilding
How to design a powerbuilding split.
Fixing My Squat: The Knees
Fixing My Squat: The Knees
Using the knees – and knee wraps – for a stronger squat.
Fixing My Squat Part 2: Head Position & Bracing
Fixing My Squat Part 2: Head Position & Bracing
Bracing is a skill, and mastering it may require you to experiment with other aspects of your technique — like head position.
Fixing My Squat Part 1: Elbows Down
Fixing My Squat Part 1: Elbows Down
Your torso angle follows your elbows. Keep them down to get your squat up.
Luke Sandoe
Luke Sandoe
Please, please stay safe.
You Really Want to Help?  Here's How
You Really Want to Help? Here's How
A quick — and important — read about small gyms.
My Garage Gym Wishlist
My Garage Gym Wishlist
If I had a million dollars, this isn't what I would buy. But if I had $10,000...
A Quick Bench Press Fix
A Quick Bench Press Fix
Scrape the rack and lock the elbows.
Four Benefits of THC for Strength Athletes
Four Benefits of THC for Strength Athletes
Just a few anecdotal experiences.
Another Quick Tip to Unf*%! Your Squat
Another Quick Tip to Unf*%! Your Squat
This is a bit long for a "quick trick," but it's helped me a lot and I believe it's worth the read.
Do Angles Matter?
Do Angles Matter?
Answer: sometimes.
WATCH: Recouping After Sickness
WATCH: Recouping After Sickness
Should you train if you're sick? And if so, how?
Top 5 Tricks of the Trade for the Deadlift
Top 5 Tricks of the Trade for the Deadlift
These are ACTUAL tricks — not your standard "deadlift more" BS.
WATCH: Stop Adding to Your Training Program
WATCH: Stop Adding to Your Training Program
Gain more by learning to work harder on less.
Add BIG to Your Sumo DL With This Cue
Add BIG to Your Sumo DL With This Cue
Keep tightness in the hamstrings and find your ideal starting hip position in seconds.

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