WATCH: Equipment Feature with Mike Bartos — Contrast Platform
WATCH: Equipment Feature with Mike Bartos — Contrast Platform
In this video, Bartos demonstrates the quick-release technique, traditional isometric movements, the Ladder Deadlift, Pause Deadlift, and three different ways to use eccentrics with the support of the multi-purpose Contrast Platform.
Powerlifting for the Bodybuilder — The Triceps
Powerlifting for the Bodybuilder — The Triceps
Just as powerlifters can benefit from bodybuilding movements, so can bodybuilders benefit from powerlifting movements. Today we’re looking at the triceps – a muscle group that I really struggle with and, as a result, have spent a lot of time studying and training.
WATCH: Drop Sets 101
WATCH: Drop Sets 101
Whether you refer to them as descending sets, strip sets, the stripping method, triple drops, down the rack, or running the rack, you’re talking about drop sets. Use of these will sculpt your body and build strength.
You're Training Your Pecs Wrong
You're Training Your Pecs Wrong
Most agree that you can’t train one part of the pectoralis without the whole pectoralis being activated. New evidence shows that you have been fooled!
WATCH: Ed Coan and Dave Tate Coach the Squat
WATCH: Ed Coan and Dave Tate Coach the Squat
As Tate and Coan provide hands-on instruction and demonstrate proper squatting technique, the difference that their expertise makes in the athletes’ performance is clear and immediate.
WATCH: Equipment Feature — elitefts Custom Bench
WATCH: Equipment Feature — elitefts Custom Bench
Whether you’re outfitting a branded company weight room or simply designing your dream home gym, Custom-Built Benches create a training environment that’s polished, professional, and personalized.
WATCH: Equipment Feature with Marc Bartley — Zercher Straps
WATCH: Equipment Feature with Marc Bartley — Zercher Straps
It’s tools like this that work to boost a lifter’s confidence and make the difference between completing a lift safely versus risking an injury.
3 Scientific Theories Behind Blood Flow Restriction Training
3 Scientific Theories Behind Blood Flow Restriction Training
More than a popular trend, these three theories from Dr. Leonneke receive support from studies showing increases in muscular strength, hypertrophy, and testosterone levels after BFR training.
5 Great Exercises for the Most Hated Machine in the Gym
5 Great Exercises for the Most Hated Machine in the Gym
Everything can hold a purpose in the gym, even the easily avoided Smith Machine. At Lightning Fitness, I recently made room for this piece of equipment and would like to share how my bodybuilders, powerlifters, and strongman competitors are using it.
WATCH: Chainz for Gainz — Is Your Accommodating Resistance Doing Anything?
WATCH: Chainz for Gainz — Is Your Accommodating Resistance Doing Anything?
Using chains as accommodating resistance incorrectly can be detrimental to your athletes...and your street cred.
Rediscovering the Incline Dumbbell Bench Press
Rediscovering the Incline Dumbbell Bench Press
In response to some unusual elbow tenderness, I recently gravitated back to the incline dumbbell press — an exercise with tremendous benefits that I had not performed in a long time.
WATCH: The 6-30-30 Overload Method
WATCH: The 6-30-30 Overload Method
Use this example to pump up your chesticles and test your metaphorical testicles. Then follow the principles of the method to create your own workouts for the other muscle groups.
WATCH: Equipment Feature with Mike Bartos — PR Platform
WATCH: Equipment Feature with Mike Bartos — PR Platform
You can use this platform for standard deadlifting or utilize its numerous positions and setups for band, reverse band, rack pull, and stacked band training.
Specialized Band Rotation with Dr. Eric Serrano
Specialized Band Rotation with Dr. Eric Serrano
Muscles never work in complete isolation, especially during competition, which makes this specialized band rotation a great way to minimize risk of injury and improve performance.
The Top 5 Accessory Lifts to Improve Your Strongman Press
The Top 5 Accessory Lifts to Improve Your Strongman Press
You will have weak points on events, and not focusing on bringing them up will leave you in the dust. The big pressers always have monster triceps, just as they do in powerlifting, so that’s what we need to work on with these movements.
Stop Doing That, Start Doing This: Shoulder Warm-Up Education
Stop Doing That, Start Doing This: Shoulder Warm-Up Education
Let's go over three shoulder pre-training movements that you are probably doing that you shouldn’t be, then let's give you some better alternatives.
3 Non-Traditional Movements to Overcome Weakness in the Overhead Press
3 Non-Traditional Movements to Overcome Weakness in the Overhead Press
Weaknesses in rack position, leg drive, or the lower back will severely hold back your overhead press strength. Here are solutions to each of those problems.
Maximizing Triceps Development
Maximizing Triceps Development
To expand the size of your arms you need to master management of three things: pounds, pump, and programming.
Sled Walking: The Mindless Exercise That Shouldn't Be So Mindless
Sled Walking: The Mindless Exercise That Shouldn't Be So Mindless
If all you're doing is strapping on a sled and walking until you can't walk any longer, you're giving up tremendous potential for this movement.
Optimizing Your Pre-Training Routine: The Five Stages of PTR
Optimizing Your Pre-Training Routine: The Five Stages of PTR
The sequencing and staging of your PTR is key. The exercises work synergistically, and their individual effectiveness is secondary to their combined effect.
Stronger Necks, Fewer Concussions
Stronger Necks, Fewer Concussions
Neck training can be done with isometric or range of motion exercises, performed self-administered, working with a partner, or with equipment. I've recently begun to trial a new device to take this training even further.
What I Learned from Benching with Dave Tate
What I Learned from Benching with Dave Tate
Based on Dave's bench cues and progress made, I’m revising my bench goal for Reebok Record Breakers in November, from 200 kilos up to 210 — a huge jump, especially considering it’s by far my worst lift.
WATCH: Fixing Dave Tate — The Dynamic Warm-Up Sequences for Upper Body and Lower Body
WATCH: Fixing Dave Tate — The Dynamic Warm-Up Sequences for Upper Body a...
Dr. Rusin has covered the purpose of the six-phase dynamic warm-up sequence. Now it's time to dig into the specific movements in each sequence and learn proper execution.
5 Cable Exercises You Should Be Using
5 Cable Exercises You Should Be Using
If you’re one of those guys who thinks anything outside of plates on a bar is blaspheme, give me five minutes to convince you otherwise.
Get Your Exercises Right: Four Movements You Aren't Using Enough
Get Your Exercises Right: Four Movements You Aren't Using Enough
These exercises are not commonly used but they deserve a place in your strength and conditioning program. We've tested them on our athletes and on ourselves and we believe in them.
Bodybuilding for the Powerlifter — Programming Arm Training (with Sample Routine)
Bodybuilding for the Powerlifter — Programming Arm Training (with Sample...
No, hammer curls and pushdowns probably aren’t going to add 50 pounds to your bench, but they very well might keep your elbows healthy enough so that you can train consistently. And getting arms big enough to bust through shirtsleeves is fun.
WATCH: Equipment Feature — Spud Inc. Tricep, Lat, Low Pulley System
WATCH: Equipment Feature — Spud Inc. Tricep, Lat, Low Pulley System
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.
Fixing Your Feet: Integration and Loading
Fixing Your Feet: Integration and Loading
After addressing internal tibial rotation and stability and strength of the intrinsic foot musculature, we can now look at hip internal rotation, knee valgus, and exercises for progression.
Programming for the Strongman Deadlift
Programming for the Strongman Deadlift
The deadlift program I’m going to outline will prepare you for both a heavy event and a high rep event. This will be perfect for those in strongman that are not given events for a specific contest.
7 Exercises Lost to the '80s
7 Exercises Lost to the '80s
There's a reason techniques in the past were so widely used for so long: they worked. Go old school and give these exercises a shot.
WATCH: Equipment Feature — Mike Bartos' Stone of Steel
WATCH: Equipment Feature — Mike Bartos' Stone of Steel
No longer do you need to go through the daunting, messy process of measuring, mixing, and pouring concrete into molds to make stones. There's now a better way.
WATCH: Equipment Feature with Josh Bryant — Neck Harness Training
WATCH: Equipment Feature with Josh Bryant — Neck Harness Training
These are the three best exercises you can do with a harness to build a stronger, thicker, more muscular neck.
Fivearms and Sibling Rivalry
Fivearms and Sibling Rivalry
Never underestimate the ability of healthy competition to fan the flames of the training spirit — even for something as small as forearm size.
30-Minute Chest Annihilation Workout
30-Minute Chest Annihilation Workout
High volume and high intensity can be achieved in a short timeframe with this cluster set training session.
Get Stable, Get Strong: Pressing, Pulling, and Squatting
Get Stable, Get Strong: Pressing, Pulling, and Squatting
In this article, we’re going to cover the most bang-for-your-buck cues to action when performing any type of pressing, pulling, or squatting motion.
WATCH: How to Box Squat with the Rackable Cambered Squat Bar
WATCH: How to Box Squat with the Rackable Cambered Squat Bar
Not only does this bar help avoid the wear and tear a straight bar can have on your shoulders, but it also enables you to build strength while using less weight and perform several very useful exercise variations.
30-Minute Back Annihilation Workout
30-Minute Back Annihilation Workout
This cluster set workout is not a marathon — it's a sprint. You've got to be ready to go pedal-to-the-metal, balls-to-the-wall for the entire session.
The Posterior Chain Overhead Deadlift
The Posterior Chain Overhead Deadlift
Dr. Eric Serrano created this unique exercise and series of specialized executions to reduce joint stress while engaging the hamstrings, glutes, core, lower back, and posterior shoulder muscles with functional training strategies.
WATCH: Equipment Feature — Westside Inverse Curl
WATCH: Equipment Feature — Westside Inverse Curl
This machine enables hamstring training in multiple positions, at any intensity level desired, for both strength and sport athletes.
Using Squat Variations to Alter Movement Patterns
Using Squat Variations to Alter Movement Patterns
One of the best ways to correct movement patterns is to use exercise variations that address your issues. Here are the five most commons squat errors and the variations that solve each.
Baseball Players and Thoracic Rotation
Baseball Players and Thoracic Rotation
Rotational power is important for both swinging and throwing. This article includes a three-exercise progression to not only develop better, more efficient rotational ability, but also to improve proficiency in weight transfer.
Skip’s Tips for Training Each Muscle Group
Skip’s Tips for Training Each Muscle Group
There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.
Strong, Shredded, and the Ability to Perform Pain-Free
Strong, Shredded, and the Ability to Perform Pain-Free
Want to be lean, muscular, strong, and conditioned, with the ability to move without pain? There are many variables, but these guidelines apply to everyone.
WATCH: Equipment Feature — The Iron Neck and 5 Exercises for Athletes to Perform
WATCH: Equipment Feature — The Iron Neck and 5 Exercises for Athletes to...
Neck training is vital for athletes of contact sports. Without requiring the use of large, expensive pieces of equipment, these five exercises with the Iron Neck will prepare your athletes through many planes of motions.
The Split Squat, Its Variations, and Why Shin Angle Trumps All
The Split Squat, Its Variations, and Why Shin Angle Trumps All
Your body type and movement patterns will determine which variation of the split squat to focus on, but cycling through all variations in an intelligently-designed program will provide the greatest benefit.
WATCH: Isometric Deadlifts vs. Paused Deadlifts
WATCH: Isometric Deadlifts vs. Paused Deadlifts
A lot of lifters want to use these deadlift variations interchangeably, but Clint has a strong preference for one — and good reasoning to back it up.
WATCH: Forearms First — Building Forearms Like Popeye
WATCH: Forearms First — Building Forearms Like Popeye
Wrist curls alone aren't going to cut it. Try this protocol instead.
The Back-Friendly Approach to Leg Training
The Back-Friendly Approach to Leg Training
After serious recurring injuries, I knew it was time to find another way to train my legs. This approach has enabled me to continue pushing my legs to the limit while protecting my back.
Staying Calm When the Weight is On — 60 Seconds to a Huge PR
Staying Calm When the Weight is On — 60 Seconds to a Huge PR
This breathing exercise will help you to perform your heaviest sets with much more confidence and ease. It will take practice to get the hang of the process, but once you do, I promise, it’s absolutely worth it.
7 Special Exercises To Build Your Main Lifts
7 Special Exercises To Build Your Main Lifts
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.
WATCH: Equipment Feature with Nate Harvey — Rackable Cambered Squat Bar
WATCH: Equipment Feature with Nate Harvey — Rackable Cambered Squat Bar
This bar is a favorite among lifters and athletes of all kinds not only for its use in a competition-style squat but also for the large variety of special exercises you can perform with it.
WATCH: 9 Strategies to Deadlift 900 Pounds
WATCH: 9 Strategies to Deadlift 900 Pounds
At Boss of Bosses IV, Steve Johnson hit the number one total at 308 with a 2260-pound raw total and the all-time American deadlift record with 909. Here's how he did it.
Extra Workout Bodybuilding-Style Lat Training for Strength Athletes
Extra Workout Bodybuilding-Style Lat Training for Strength Athletes
Feeling your lats engage on accessory work will make it easier to activate them on the compound lifts. One of my favorite ways to do this when I can add an extra training day is with a light, high-rep extra workout.
WATCH: Programming Back Exercises for Mobility, Strength, and Joint Health
WATCH: Programming Back Exercises for Mobility, Strength, and Joint Health
Our daily routines force us to live anteriorly dominant, meaning that everything we do is in front of us. These banded accessory and mobility exercises will build a stronger, healthier, more stable upper back.
Density Training — How I’m Training Now
Density Training — How I’m Training Now
Inspired by John Meadows' primary and secondary workouts, combined with what I know about density training from Vince Gironda, my current split accounts for time and intensity limitations.
elitefts Trap Bar Deadlift 101
elitefts Trap Bar Deadlift 101
Using the Trap Bar Deadlift may be one of the best exercises for beginners in a team setting.
Loaded Carries for Improved Body Position and Health
Loaded Carries for Improved Body Position and Health
The farmer's walk is the single best exercise you’re not doing for shoulder performance, posture, and health.
WATCH: Blast from the Past — Triceps Hell
WATCH: Blast from the Past — Triceps Hell
Grab a full set of boards and get ready to press.
Build Your Deadlift with the Deadlift Plus Deadlift Below the Knee
Build Your Deadlift with the Deadlift Plus Deadlift Below the Knee
This is a great specialty exercise for lifters who get stuck a few inches off the floor, allow their shoulders to get too far in front of the bar, or lose their lats.

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