The debate between raw versus gear has died down, more or less, but the debate of how to train one versus the other is still on-going. This might be controversial, but for the most part, I don't think you need to train differently raw or geared with a few exceptions.
I have always felt that a big part of my writing should be to save as many people as I can from making the mistakes I have made or witnessed others make in my 3.5 decades of bodybuilding. I've narrowed that list down to 10, and hopefully this saves you from yourself.
I read about the loss of bodybuilding legend, powerlifter, and two-time Mr. Olympia, Dr. Franco Columbu. I hardly need to go into the impact he had on bodybuilding. His life was a life well-lived, one with a deeply personal and meaningful purpose.
I introduced my daughter to resistance training a couple of years ago. This August, we ramped up the training with two weekly sessions and speed training. This article details some excerpts from the resistance training portion of our program.
I firmly believe you have to start at the simplest movement that someone can master correctly, and then, over time, progress from that simple movement to the more complex movements. The process is one of progressive skill acquisition.
You don’t have to be an expert lifter to make your training partners better. You just have to always be actively watching and engaged in training. Here is how you can be an asset to your group — even as a newer lifter.
Ohio is the mecca of powerlifting, and elitefts is just one stop on the journey. Doug Heath, one of the Ohio powerlifters who inspired Louie Simmons to develop the Westside Method, joins Dave Tate on this Table Talk Podcast episode.
Even the smartest, strongest, and best of us can learn and improve on what we do or how we do it. The journey for strength is all about education and learning, and this is how we continue to get stronger. All of this takes dedication.
There are a ton of questions on how to work up to a 1RM on max effort day. While many lifters don’t use percentages, it certainly makes it easier on coaches and novices on how to pick attempts. Since many people who are new to doing these movements are not familiar with their maxes, use the following to help guide you.
Strength training for runners is the chassis that underpins the abilities of speed and endurance to help these withstand practice and compete at a higher level — no meathead approach here! Plus, all you need for this program is a buddy and a band. Easy peasy.
RPE training is great at helping you learn about your body on a daily level and what you can and cannot handle. Plus, you don't have to worry about percentages, which is a bonus if you're a powerlifter who isn't all about doing extra math.
It's hard to argue that triphasic training produces results. But what happens when you combine triphasic and conjugate training methods? I decided to find out with an experiment and apply it to my squat. The result: I added more than 50 pounds to my squat in 4 months.
Wrapping someone else's knees might seem easy, but when it comes to being a self-wrapper, that's another story. Luckily Joe Sullivan's familiar with being a self-wrapper, so he'll show you the ropes — and how to better wrap your training partner's knees.
My hope for any of you lifters, young or old, novice or elite, would be that you can take a more educated approach to your next training program, and managing your training schedule and economies is a great place to start.
I love and hate programming. When I'm doing research and reading stuff, my brain goes a million miles per hour. Of course, everything I read seems like the greatest idea ever, so I have to dial it down, but I've gotten better at it over the years, and it shows.
There are two kinds of athletes: the ones that love to win and the ones that hate to lose. The athletes who hate losing are the ones you should be afraid of. Dave Tate learned that the hard way when challenging Chuck Vogelpohl at Westside.
It is tough to look back with a clear open mind to see from a different perspective. It is with a clear open mind that I was able to see I did it wrong — and it's not just in terms of my powerlifting career, but my life as whole.
You're at the point where you have nothing left, but you still keep going because you see yourself at the end of this crazy 20-plus-week diet complete with one month of self-induced torture, a week full of waterboarding, starvation, and a pissy temper. Welcome to peak week.
I think that sometimes-spontaneous people, those that fly by the seat of their pants, are better off than those who plan everything. It is my considered opinion that those who can alter or adopt a new one in the face of adversity or changed circumstances are the ones who succeed in anything.
I'm no wizard when it comes to baseball, but I'm about to blow your mind: My team lifts heavy, keeps volume down on max effort work, does a lot of speed work, and I don’t condition the strength out of them.
As I approach my 45th birthday in December, people keep asking me what things are like now that I'm in this life stage. Some things change; some things don't. But the things that change are important, and I'm going to talk about them here.
Think about all of the things you would never miss a training session for, and then think of all of the things you missed with your family due to those sessions. Those memories you missed out on are only a fraction of the pitfalls you'll face in powerlifting.
I am seeing that the specific injuries that are inherent in rugby need a modified program that’s not using traditional training equipment to get results, so here are 7 of my non-traditional tools of the trade.
“Dumbbell rows are bodybuilding burpees.” For more wisdom and the full post-Table Talk Podcast workout with Justin Harris, read on. This back workout is complete with pull-overs, pull-downs, deadlifts, and multiple row variations (one by which Justin deems as the best lat exercise there is).
It's said a person is only one injury away from ending your sports career. When dealing with that kind of injury, we often neglect how it affects our minds, which are almost just as easy to break as our bodies.
Oh, lordy, are you over 40? Sure, you might not feel like 40 most of the time (or all of the time), but you need to remember you're not a 20-something anymore, so you can't be training like one, either. Back to the question in the title... Yes.
When I refer back to what worked best for me in college, I always seem to glean some "new" information by reviewing old material. This time around, I decided to use less variance in my programming by repeating the same special exercises 3 weeks at a time.
I'm a little behind for writing about my thoughts on Westside Vs. The World, but I have a lot of thoughts to add. Better late than never, right? Maybe I'm too old for this social media stuff, but I'm not too old to write about my powerlifting exploits.
You go about your day unaware of your body. Think about your socks right now. Can you feel them on your feet? You felt them when you put them on, and although they are still on, you've let the sensation fade deep into the background... and now, you're aware of your socks again.
The legendary Frantz Gym was the place where the top powerlifters trained, where the collective whole was greater than the sum of its parts. “The whole is greater than the sum of its parts” can often be tossed around, but that was a large part of the magic that was Frantz Gym.
Quick fixes: They're usually bandages on a leaky pipe. But in some cases, a quick fix might be more like the duct tape that fixed the Apollo 13 module. These 3 technique fixes are like duct tape for your deadlift, so wrap up and strengthen that lift.
The goal with this series is to get to you to think about how you can manipulate the max effort, dynamic effort, and repeated efforts to fir your needs and to understand that conjugate is a fluid system that requires experimenting.
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.
As I close in on turning 50 this next March, I admit that death has had a much more profound impact on me, to the point of almost making me dwell on it... and taking a 3,000-mile-long trip to spend time with my mother-in-law who has stage-4 cancer didn't really help much, either.
As I said in Part 1, conjugate is one of, if not, the most effective training systems when it is executed properly. Moving a light weight fast isn't enough to make the dynamic effort method work. Moving a light weight fast with intention is.
Try to keep an open mind when trying a new, proactive approach to anything, even if it doesn't quite feel right at first — whether it be your job, social media, or a new program. Just because it doesn't feel good right away doesn't mean it won't later on.
I recently turned 78, and that certainly hasn't stopped me from training. After the responses from last month's article, I decided to delve a bit deeper into my little old man conjugate training program. Enjoy!
Remember Cody, my client I talked about in my last article about benching? He absolutely destroyed at the Iron City Open and got a 10-pound deadlift PR total. The secret to his success? It's in this program... because it IS this program.
This competition was preceded by my dad's unexpected death, a delay in his death certificate, and burying him the Monday before my wedding. It's been a tough year, and my training and diet reflected that. Still, I did pretty well all things considered.
"Buy nice; don't buy twice." That saying might apply to elitefts equipment, but it might also apply to running shoes when it comes to doing cardio... Any suggestions for replacing a 27-year-old pair of sneakers?