Bench Press Q&A: Shoulder Retraction, Bar Path, and Pec Tears
You have questions, team elitefts has answers. Today’s topic: the bench press.
WATCH: Table Talk — What If Other Competitors Lie About Drug Use?
Mentally preparing for a meet isn’t easy but what if you also have to worry that the other lifters are lying about steroids?
WATCH: 2016 Training Camp — All Footage with JL, Swede, and Casey
Following this exclusive elitefts event, we have shared coaching videos and lessons from the weekend. Here’s everything in one place.
8 Rules for The Hard Gainer
You’re sick of spinning your wheels. Trust me, I get it. I’ve been there. Here’s how to stop being timid and weak.
Are You Just Going Through the Motions?
Life is meant to be lived. Stop sleepwalking through life and waiting for things to happen.
IFBB Arctic Pro 212 — My First Pro Win
If nothing else, this show proved I still have something left in the tank at 41 years of age.
Should Pain Be Normal?
Most people automatically brush pain off as something that is a typical part of life, but I’d say that, “no pain, no gain” is furthest from the truth.
RPS Canadian Nationals — My First Meet Post Shoulder Surgery
I believe you should treat every injury as a gift. While fighting to make it back to the platform I learned many things.
Finding Strength: United States Strongman Nationals
With over 300 competitors in attendance, the energy was intense. I am in awe of how many people were there not only to compete, but to watch at cheer on the strongmen.
The Dying Art of Strength and Conditioning
Between art and science, the pendulum has swung massively to one side.
Mixing Macros — How to Use Macronutrient Combinations to Improve Your Ph...
Different macronutrient combinations can each have their own physiological effects, advantages, and disadvantages. Take total advantage of it.
The Mandatory Deload
My biggest mistake over the last few years was competing too much and training through injuries. Taking time off was probably the most difficult thing I’ve ever had to do.
Deadlift Q&A: Block Pulls, Tension, Hip Mobility
You have questions, team elitefts has answers. Today’s topic: deadlifting.
Quit Blaming The Judges
I’m getting tired of hearing words like “politics” thrown around to scapegoat a lost competition. Yup, it’s rant time.
WATCH: Interview with Acumobility’s Brad Cox
Cox and Duffin discuss hip shift and pelvic tilt in the squat and deadlift, giving quick fixes and demonstrating five assessments to improve your performance.
WATCH: Table Talk — Lat Training to Build a Raw Bench Press
A lot of lifters say the lats are the most important part of a strong bench press, but few know how to train them correctly.
So You Made Weight, Now What?
You’ve put 8-16 weeks of hard work into your meet prep. Why ruin it 24 hours before the competition?
Metabolic Stress Based Hypertrophy Training
This protocol seems to be at least as effective (if not more effective) than training in traditional rep ranges, while at the same time remaining far less expensive in terms of recoverability.
Mental Health and the Strength Athlete: Strength Beyond the Barbell
Mental illness isn’t something you hear often in the strength world — but that’s not because it doesn’t exist.
2016 United States Strongman Nationals — 3rd Place Finish
Two months ago I made the decision to compete at United States Strongman Nationals with the only goal of qualifying for Pro Women’s World’s in October.
Top Four: What Are Your Priorities?
Dave has always said that elitefts is for those who place training as a top priority in their life. But what does this really mean?
40 Years and 40 Lessons
On my 40th birthday I reflect on the things I learned for each year of my life.
My 12-Week Diet in Preparation for 2016 USS Strongman Nationals
Mike Mastell has helped me with my nutrition which varies by training days, off days, and event days. Here’s a detailed breakdown.
2016 United States Strongman Nationals — 2nd Place Finish
While it’s not what I went there for, second out of 39 of the best 220-pound strongman competitors in the nation and second out 55 in the combined 198/220-pound middleweight overall is pretty good.
Backward Sled Pulls for Quad Size and Strength
If your leg development is lagging, it’s time to start dragging.
Perspectives on Hypertrophy
My viewpoint runs counter to much of the current climate, which is dominated by the short-term perspective of a “hypertrophy phase.”
A Refresher on Traditional Periodization
Before there were a bunch of fancy training programs, and after Milo carried the growing cow a bit further each day, there was traditional periodization. Let’s review.
WATCH: Table Talk — The Early Days
What did a typical day in college look like for Dave back in his 20s?
4 Powerlifting Trump Cards You Should Hold Onto
Just like a game of euchre, there is an optimal time to play these trump cards in powerlifting.
WATCH: Bench Press Instruction with JL, Swede, and Casey
In this final collection of footage we’ll share from our April training camp, the three expert coaches demonstrate the proper way to learn and improve the bench press.
Progressions and Regressions in Strength and Conditioning
This model allows you to assess and modify the training of your athletes based on their daily performance and movement proficiency.
York Barbell Hall of Famer Rickey Dale Crain
Inducted in 2000, he is a five-time IPF World Champion, 10-time national champion, and much more.
Three Days at Kabuki Strength Systems
Through our many adventures, Chris Duffin and I trained, went four-wheeling, ate A LOT, and talked about many aspects of coaching and programming.
The Dash — What's Your Legacy?
The passing of my father led me to look at myself and think about the kind of legacy I’m going to leave.
Finding Your Values — Useful For More Than Business
When Dave told me to create a list of my values, I thought it would be no problem. Instead, it has proven to be an extremely difficult exercise. Here's why.
Finding Strength: Refuge Barbell
Derek Stone has grown his gym from an old shed into a fully functioning gym, littered with equipment that can help anyone reach their strongman goals.
Adaptive Thermogenesis — The Beauty and the Beast of The Biggest Loser
Starvation Mode is the not-so-accurate term for your body's reaction to extreme caloric deficits. What price do you pay for rapid weight loss?
2016 APF Equipped Nationals — Qualifying for WPC Worlds
What I overcame for this meet is far more than I have for any other.
Comeback Programming — Returning to the Gym After An Extended Break
You've been away from the gym, but now you're back. With some intelligent programming you can resume training in such a way that you’ll be blowing through your old numbers without ever getting stuck.
The Diet of an IFBB Pro Six Weeks Out
This is a practical example of exactly what I ate during the sixth week before hitting the contest stage. Why is this important to you? Because it pushes right up to that life sucks and I hate dieting threshold.
Do You Have a Fat Slob for a Wife?
I've been married for 23 years and have had a wife fluctuate from one extreme to another. Just hear me out.
WATCH: Table Talk — Analyzing Training Methods
The people who really don't know what the fuck they are doing are the ones that are taking the business from you because you are too wrapped up in the wrong things.
Why Do You Lift — Defining Passion
We need to discuss passion and our affective response to any autotelic activity: it is important to understand that humans engage in things for internal forces other than survival.
Three Questions to Answer Before Opening a Gym
Much of our success can be attributed to insanely hard work, lots of sacrifice, and a good bit of luck. But first I had to answer these questions.
Hip Squatters vs Back Squatters — What is the Proper Way to Squat?
There are two types of squatters: hip squatters and back squatters. The proper way to execute the lift depends on which technique is best for you.
Muscle Fiber Types and Training
In this article I aim to explain the difference between slow and fast twitch muscle fibers and what impact training may have on them.
Resistance Training for Young Girls — Building More Than Strength
As a father raising a young girl, I have seen the importance of empowering the next generation of women. Here are my recommendations.
Doing What Works
This six-month training block for a young man (program included) explains everything you need for half a year of size and strength gains.
WATCH: Dave Tate's Closing Speech — April Training Camp
The founder of elitefts spoke with all attendees, finalizing a day of learning with coaches JL Holdsworth, Swede Burns, and Casey Williams,.
How Can I Get Stronger?
Whether you're healthy or coming back from injury, try incorporating these things to increase force production and longevity.
Practical Programming Adjustments Determined By Age
If you aren't considering this factor, your training is suffering.
Building the Biggest Hood in the Hood — Juarez Valley 10 Push-Ups
The Juarez Valley 10 is the ultimate chest finisher — this sequence will have your chesticles swell up like the Himalayas!
Zoo RunRun — Blaine Crosses the Finish Line in His First 5K
Two faces in a crowded zoo, here's our story: a 14-week play-by-play that prepared us for the rigors of race day.
Building A Great Lifting Crew — Advice for Hardcore Lifters
The information in this article is meant for lifters who care about only one thing: building the biggest powerlifting total possible.
Building A Great Lifting Crew — Advice for Normal Lifters
The majority of people that go to the gym want a place where they can have fun, get stronger, and not be stressed in an overly-competitive environment. Here's how to do it.
Resume Writing Rules for Strength Coaches
Your resume is your written presentation of you. If you have a bad presentation, it can be assumed that you will not be a good hire. Don't let this happen.
WATCH: Table Talk — How Should a Powerlifter Use a Sled or Prowler?
You can use a sled or a prowler for a lot of reasons. People like them for conditioning but I think they're best used for recovery and restoration when you're getting ready for a meet.
WATCH: Reintroducing Dynamic Effort Bench Day
I just added speed work back into my training after a long time without it. Here's how I'm doing it.
Help Impact A Hero — Memorial Day SS Yoke Bar Special
$100.00 from the sale of each bar goes to Impact A Hero to help support its mission of providing immediate and ongoing support for severely wounded, post 9/11 combat veterans.