Is Technique the Same for Raw and Geared Lifters?
Is Technique the Same for Raw and Geared Lifters?
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.
Meet Report: Morganton Misfits at The IPA World Championships
Meet Report: Morganton Misfits at The IPA World Championships
I was very fortunate at this meet to have had excellent help at this meet. Dear friends helped manage the meet, wrapped my knees, called my depth, and gave me coaching advice and lifting cues.
Don’t Make These 10 Mistakes After a Bodybuilding Contest
Don’t Make These 10 Mistakes After a Bodybuilding Contest
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.
LISTEN: Table Talk Podcast Clip — The Yellow Brick Road of Powerlifting
LISTEN: Table Talk Podcast Clip — The Yellow Brick Road of Powerlifting
Don't pay attention to the man behind the curtain; instead, keep your eye on the goal through your training journey.
Franco, Sartre, and The Gym
Franco, Sartre, and The Gym
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.
Resistance Training for Youth Lacrosse Athletes
Resistance Training for Youth Lacrosse Athletes
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.
Progressions in Exercise Selection Based on Technical Proficiency
Progressions in Exercise Selection Based on Technical Proficiency
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.
3 Easy Ways to Be a Better Training Partner (Even as a Newbie!)
3 Easy Ways to Be a Better Training Partner (Even as a Newbie!)
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.
Practical Prilepin Plans
Practical Prilepin Plans
It is this article’s intention to impart an easily identifiable progression in accordance with Prilepin’s stipulations and practical examples of it, all of which I’ve used at the Division I level.
5 Weeks to Goblet Squat Dominance
5 Weeks to Goblet Squat Dominance
Think goblet squats are wimpy exercises? Follow this program for five weeks, and you’ll change your mind. You'll likely improve your squat mechanics, too.
LISTEN: Table Talk Podcast Clip — Dave Tate's Favorite Part of Powerlifting
LISTEN: Table Talk Podcast Clip — Dave Tate's Favorite Part of Powe...
For someone who says he doesn't like the competition aspect of powerlifting, it comes off as a surprise that Dave Tate's favorite part about powerlifting is a moment that happens at meets.
Use the Air Bike to Train All 3 Energy Systems
Use the Air Bike to Train All 3 Energy Systems
Believe it or not, the Air Bike can provide more benefits than just smoking your clients.
LISTEN: Table Talk Podcast #31 with Doug Heath
LISTEN: Table Talk Podcast #31 with Doug Heath
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.
Chad vs. The World: Redefining Dedication
Chad vs. The World: Redefining Dedication
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.
What To Do When You Are Stuck
What To Do When You Are Stuck
If your lifts are stagnating, it's time to think and look outside of the box.
The Dogg Shitt Method™ 12-Week Powerlifting Program
The Dogg Shitt Method™ 12-Week Powerlifting Program
This 12-week cycle is very effective when followed to a T. If picked apart, it won’t work as well, so listen closely.
How to Get Huge in Less Than 1,000 Words
How to Get Huge in Less Than 1,000 Words
Train hard and train to failure. That's it. That's really all it takes to get huge.
Making the Max Effort Easy
Making the Max Effort Easy
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.
Conjugate for General Population Personal Training
Conjugate for General Population Personal Training
Not sure how to apply the conjugate method for training general population clients? Don't worry about it; I'll break it down for you right here. It's easier than you think.
Combining Dynamic Hip and Stabilization Drills for Runners
Combining Dynamic Hip and Stabilization Drills for Runners
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.
15-Week Peak Program Using RPE
15-Week Peak Program Using RPE
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.
WATCH: Training Frequency Considerations for Strength Sports
WATCH: Training Frequency Considerations for Strength Sports
Keep in mind the training frequencies listed here can still vary a lot depending on the person. These are just numbers to keep in mind as you figure out the best frequency for you!
A Conjugate-Triphasic Program for a PR Squat
A Conjugate-Triphasic Program for a PR Squat
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.
WATCH: Joe Sullivan's Knee Wrap Tutorial for Raw Lifters
WATCH: Joe Sullivan's Knee Wrap Tutorial for Raw Lifters
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.
Managing Training Schedules and Economies
Managing Training Schedules and Economies
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.
How My Programming's Improved Over the Years
How My Programming's Improved Over the Years
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.
LISTEN: Table Talk Podcast Clip — Chuck Vogelpohl Made Dave Quit After 45 Sets
LISTEN: Table Talk Podcast Clip — Chuck Vogelpohl Made Dave Quit After 4...
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.
Chad vs. The World: Widening My Tunnel Vision
Chad vs. The World: Widening My Tunnel Vision
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.
Peak Week for the Physique Competitor
Peak Week for the Physique Competitor
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.
The Best Laid Plans of Mice and Men
The Best Laid Plans of Mice and Men
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.
Specialized: The Baseball Training Manual
Specialized: The Baseball Training Manual
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.
What's Changed at Age 45
What's Changed at Age 45
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.
The Biggest Pitfalls of Powerlifting
The Biggest Pitfalls of Powerlifting
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.
7 Items Rugby Players (and I) Can't Lift Without
7 Items Rugby Players (and I) Can't Lift Without
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.
WATCH: Back Training with Justin Harris
WATCH: Back Training with Justin Harris
“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).
How to Get Through a Near Career-Ending Injury
How to Get Through a Near Career-Ending Injury
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.
Can I Continue to Build Muscle in My 40s Without Getting Injured?
Can I Continue to Build Muscle in My 40s Without Getting Injured?
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.
How Many Exercise Variations Do You Need?
How Many Exercise Variations Do You Need?
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.
How to Effectively Train Core Strength
How to Effectively Train Core Strength
My idea of developing core strength is by both locally and globally training all the musculature that is attached to the hips, specifically by focusing on programming planks.
Chad vs. The World: An Old Soul
Chad vs. The World: An Old Soul
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.
Deadlifts for Huge Lats
Deadlifts for Huge Lats
When performed properly, deadlifts can be a powerful exercise movement for strengthening your lats. Emphasis on "when performed properly."
4 Habits of an Intermediate Lifter
4 Habits of an Intermediate Lifter
How many of these things do you think about when you’re training? What could you be doing to make yourself and your training partners better?
The Mind-Muscle Link: Engagement and Focus
The Mind-Muscle Link: Engagement and Focus
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.
A Rising Tide Lifts All Boats
A Rising Tide Lifts All Boats
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.
WATCH: How Lily Starobin Started Training with Dave Tate
WATCH: How Lily Starobin Started Training with Dave Tate
After an ugly incident with a Smith Machine, Lily Starobin decided maybe she needed an actual powerlifting coach. She didn't anticipate, however, to find a coach in Dave Tate.
3 Quick Fixes for a Stronger Deadlift
3 Quick Fixes for a Stronger Deadlift
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 Big Picture of Conjugate
The Big Picture of Conjugate
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.
7 Supplemental Exercises to Build the Sumo Deadlift
7 Supplemental Exercises to Build the Sumo Deadlift
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.
5 Repeated Effort Method Principles to Master
5 Repeated Effort Method Principles to Master
In conjugate, accessory work plays a huge role, even if it isn’t one that gets the attention. Accessory work is going to help fill your gaps and prevent you from developing new ones.
I’m Going To Die
I’m Going To Die
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.
WATCH: Ed Coan and Dave Tate Discuss Weak Point Training
WATCH: Ed Coan and Dave Tate Discuss Weak Point Training
Ed Coan and Dave Tate explain their rationales and favorite accessory movements and variation lifts for training weak points.
LISTEN: Table Talk Podcast Clip — Justin Harris Talks Hormones and Janae Kroc's Bodybuilding Prep
LISTEN: Table Talk Podcast Clip — Justin Harris Talks Hormones and Janae...
In this snippet from a Table Talk Podcast episode, Dave Tate and Justin Harris discuss Janae Kroc's return to the bodybuilding circuit and how hormones may (or may not) affect her return to the sport.
5 Dynamic Effort Method Principles to Master
5 Dynamic Effort Method Principles to Master
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.
Instagramification
Instagramification
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.
4 Max Effort Method Principles to Master
4 Max Effort Method Principles to Master
In my opinion, conjugate is one of, if not, the best training systems — when employed properly. If it isn't working, don't disregard the system; instead, check your application.
More Conjugate For A Little Old Man
More Conjugate For A Little Old Man
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!
12-Week Conjugate Deadlift Cycle for a Raw Lifter
12-Week Conjugate Deadlift Cycle for a Raw Lifter
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.
Competition Report: Brute Strength Gym’s Spartacus Strongman
Competition Report: Brute Strength Gym’s Spartacus Strongman
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.
The Running Shoe Caste System
The Running Shoe Caste System
"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?

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