5 Things You Must Know as a Novice Powerlifter
5 Things You Must Know as a Novice Powerlifter
Your future in this sport deserves to be worked on not only at the gym and with your physical strength and power, but outside of the weight room as well, with your mental focus and contemplation.
A Day in the Life of Swede Burns
A Day in the Life of Swede Burns
When Kendall Alston and his crew approached me with the idea of filming a documentary about what a normal day in my life looks like—and not simply my lifting or my coaching—it hit my like a breath of fresh air. This video is the result.
Training to Do Your First Pull-Up
Training to Do Your First Pull-Up
No matter your strength, bodyweight, or training history, pull-ups may be a challenge for you. If this is the case, follow this simple progression and you’ll have your first unassisted pull-up in no time.
WATCH: Road Trip Rants — Rounded Upper Back Deadlift, The Best Part of Powerlifting in 2018, and Low Back Exercises
WATCH: Road Trip Rants — Rounded Upper Back Deadlift, The Best Part of P...
Still on the road and still answering your questions, this episode focuses on deadlift cues and exercise selection with limited equipment.
Is Your Competition Outworking You?
Is Your Competition Outworking You?
I love the ideals of hard work, being hardcore, and oozing intensity, but over the years I have learned there are many ways to perceive these things.
MEET REPORT: IPA North Carolina State Powerlifting Championships
MEET REPORT: IPA North Carolina State Powerlifting Championships
Two meets in less than a month? I know I’m 76—not 26— but when Joey Smith told me to get in the meet, I got in the meet.
WATCH: How to Set Up Bands Correctly for the Squat, Bench, and Deadlift
WATCH: How to Set Up Bands Correctly for the Squat, Bench, and Deadlift
Your setup will vary depending on the equipment you’re using and the lift you’re performing. This article includes a step-by-step video guide to ensure you’re getting the most out of your bands.
Stay the Course
Stay the Course
Think about all the things you sucked at the first time you tried them: walking, talking, reading, writing. What if you’d given up on them after a failure or two?
Rethinking Discipline: How I Stay 'Motivated'
Rethinking Discipline: How I Stay 'Motivated'
It seems to me that if a lifter has questions about motivation or discipline, maybe they need to consider another pursuit or reevaluate how they look at training.
WATCH: Why the elitefts SS Yoke Bar Stands Out Among Other Squat Bars
WATCH: Why the elitefts SS Yoke Bar Stands Out Among Other Squat Bars
The SS Yoke Bar is the only bar that Dave can use week after week and be able to continue squatting. Here’s why.
RANT: Stick with the Program
RANT: Stick with the Program
You paid a coach for a program and don’t like what they gave you? There’s a right way to handle this situation — and it’s not by deviating from the plan just because you want to.
WATCH: Road Trip Rants — Elaborate Setups, Being Too Bloated, and Minimum Effective Dose
WATCH: Road Trip Rants — Elaborate Setups, Being Too Bloated, and Minimu...
No table, no problem. This first on-the-road video Q&A covers five questions from five different elitefts readers.
Dusting Off the Past to Answer Questions for the Present
Dusting Off the Past to Answer Questions for the Present
There is often hope that the future is the timeframe where many problems and questions of humanity will be solved. But sometimes the questions have already been asked, pondered, explored, researched and answered.
WATCH: Table Talk with Dan Green — Why Dan Started Boss of Bosses
WATCH: Table Talk with Dan Green — Why Dan Started Boss of Bosses
There are certain things all meets need, such as consistent judging, quality equipment, and safe spotting. But if you want your meet to stand out, you need to offer more than that.
Five People You Need in Your Training Life
Five People You Need in Your Training Life
I have looked at my personal success and observed who in my life has helped me move toward my goals. These are the types of people who can bend my ear, grab my attention, and then push or pull me toward the place I need to be.
Meet Report: Winning the 198s But Falling Short on Best Overall at the Kern US Open
Meet Report: Winning the 198s But Falling Short on Best Overall at the K...
This is the first meet I’ve done in three years that I didn’t win best overall lifter, and it was a huge—and much needed—kick in the ass.
10-Week Rest Pause Method Progression for Strength
10-Week Rest Pause Method Progression for Strength
Small jumps each week alter the focus of this progression from hypertrophy to strength, first building the muscle, tendon, and ligament strength needed to handle heavier weights, and then hitting PRs.
The 5thSet Black Meet and Women's Pro Am Weekend: Back-to-Back Wins
The 5thSet Black Meet and Women's Pro Am Weekend: Back-to-Back Wins
After the inaugural 5th Set Black Meet on Saturday, I drove all night to Cincinnati for the Women’s Pro Am. My motivation for a weekend short on rest and long on PRs can be summed up in a single sentence: I love powerlifting.
Have You Heard the Secret to Strength Yet?
Have You Heard the Secret to Strength Yet?
I’m here to spread the true secret of strength, if you think you can handle it.
Dave Tate's Free Squat Manual
Dave Tate's Free Squat Manual
You can build a powerful looking body without ever entering a power rack. But you’ll never really be strong. Stronger than the average guy, sure, but not the type of strong you dreamed of when you first set foot in a gym. For that kind of strength, you need a heavy bar on your back.
Why Powerlifters Shouldn't Train Alone
Why Powerlifters Shouldn't Train Alone
If you aren’t training with a group of serious lifters, you’re missing a lot of what you need to get stronger.
Death of a Number
Death of a Number
I’ve seen men shoot bottle rockets out of their ass for views and women with “shorts” on using thirst trap camera angles from the rear all in an attempt to be accepted as a “powerlifter.” Sadly, it works.
WATCH: Developing Powerlifters Through the Role and Responsibilities of a Meet Director
WATCH: Developing Powerlifters Through the Role and Responsibilities of ...
Maggie Kuhn, owner of CBUS Lifting Co., walks through the importance of meet directors and shares the impact she wants to have on the future generation of powerlifters.
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.
Where Is Your Focus?
Where Is Your Focus?
To get your strongest in the fastest way possible, you need to focus on training as a whole. Every aspect needs attention and focus.
What Is Focus?
What Is Focus?
If you don’t know what it is, you can’t focus.
The Silent Partner
The Silent Partner
The weights weigh what they weigh and I can either lift them or I can’t. They never try to convince me of anything. They are what they are and that is what they will always be.
3 Time-Efficient Assistance Work Circuits to Get You Stronger and in Better Shape
3 Time-Efficient Assistance Work Circuits to Get You Stronger and in Bet...
These assistance work circuits are designed to be done after main strength work (primary and supplemental movements) and provide a time-efficient way to work for hypertrophy, muscular endurance, and basic conditioning.
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.
WATCH: Table Talk with Dan Green — Training Frequency of the Powerlifting Movements
WATCH: Table Talk with Dan Green — Training Frequency of the Powerliftin...
How many times per week should you train the main lifts?
Training Terminology
Training Terminology
Trying to understand programming without knowing the terminology is similar to navigating a country without knowing the language: you can do it, but it won’t be easy.
Balance and the Big Picture
Balance and the Big Picture
I hear all the time that balance is impossible and that to be amazing at something you have to give it up. I also hear that every person needs perfect and equal balance in life. Which is it?
My SPS Weekend and Visit to the S5 Compound
My SPS Weekend and Visit to the S5 Compound
My recent trip to Ohio included attending the 2018 elitefts Sports Performance Summit and visiting the brand new elitefts office, warehouse, and gym. Along the way, I learned a lot about training.
WATCH: The First Time I Trained with Ronnie Coleman
WATCH: The First Time I Trained with Ronnie Coleman
The plan for the training session was to squat but the bodybuilding group had a lot more in mind.
WATCH: Table Talk with Dan Green — Deloads and Fatigue Management
WATCH: Table Talk with Dan Green — Deloads and Fatigue Management
Using a planned deload is one effective way to manage fatigue during a training cycle, but strategic exercise selection can help reduce the need for “off” weeks.
Bands and Underloading: The Often Ignored 'Secrets' of The Conjugate System
Bands and Underloading: The Often Ignored 'Secrets' of The Con...
There’s a piece to the accommodating resistance puzzle that I don’t think anyone ever really discusses: using bands too often can ruin you for straight weight. There’s also an equally overlooked method of fatigue management.
Take the Emotion out of the Bar
Take the Emotion out of the Bar
Motivation doesn’t mean a thing if you haven’t done the work. Relying on the psych up didn’t work for me and this is why.
My Powerlifting Influences
My Powerlifting Influences
I would not be the person or the lifter I am today without the influence of these seven people and the lessons they taught me.
WATCH: Table Talk with Dan Green — Block Pulls and Hip Position in the Sumo Deadlift
WATCH: Table Talk with Dan Green — Block Pulls and Hip Position in the S...
Getting into the right position for the sumo deadlift can be a challenge. Is focusing on “sitting back” the right approach?
Quality, Safety, and Doing It for the Gram
Quality, Safety, and Doing It for the Gram
Purchase some quality equipment and find some good spotters or your next rep could be your last.
WATCH: BandBell Equipment Demonstration with Founder Jim Seitzer
WATCH: BandBell Equipment Demonstration with Founder Jim Seitzer
By explaining the concept of Oscillating Kinetic Energy and demonstrating the setup, Jim gives you everything you need to know to get the most out of the Bamboo, Earthquake, and E-Maxx bars.
Embrace Being the Individual You Are
Embrace Being the Individual You Are
There is so much information that you could spend days, weeks, and months learning, without ever actually lifting a damn thing. Don’t become paralyzed trying to weed through all of the varying perspectives.
What Is the Common Denominator?
What Is the Common Denominator?
If you want to be relevant in the sport for years to come, you need to know how to tell the difference between the coaches and the players.
WATCH: Table Talk with Dan Green — How Dan Structures His Training
WATCH: Table Talk with Dan Green — How Dan Structures His Training
Through years of mistakes and experimentation, Dan has refined his approach and found a setup that works for him.
Back on the Wagon: Returning to Training After a Long Layoff
Back on the Wagon: Returning to Training After a Long Layoff
For three months I dealt with my life while putting training in the backseat. Now with more time, energy, and motivation, these are the keys I’m using to getting back to where I was.
Has the Max Effort Method Been Forgotten?
Has the Max Effort Method Been Forgotten?
Is there any value left to this method or has the lifting world moved on?
A Calloused Hands Guide to Conjugate Training for the Beginning and Intermediate Raw Powerlifter
A Calloused Hands Guide to Conjugate Training for the Beginning and Inte...
My main goal for this article is to make the vast bodies of work on conjugate more digestible and more easily applicable to what is popular now: raw powerlifting.
WATCH: Table Talk with Dan Green — The SS Yoke Bar for Squats and Good Mornings
WATCH: Table Talk with Dan Green — The SS Yoke Bar for Squats and Good M...
There are a lot of ways to use the SS Yoke Bar and good mornings. Here’s what Dan is doing with both in his current program.
Rooting: The Lifter's Connection Between Foot and Floor
Rooting: The Lifter's Connection Between Foot and Floor
Most lifters don’t think about the connection of their feet to the floor, but proper rooting provides a more solid foundation, enables maximum transfer of power through the body, and starts activation of the correct muscles used in the lift.
Dancing with the Deadlift Devil: Old and Raw
Dancing with the Deadlift Devil: Old and Raw
Content is king for big media. BIGHORN was a fun trip down memory lane, but now I have another foray into fictional content in mind.
The Power of Support
The Power of Support
Even in powerlifting, when it feels like you’re one-on-one with the bar, you’re not alone.
Bodybuilding for the Powerlifter— How to Use High Reps to Get Strong(er)
Bodybuilding for the Powerlifter— How to Use High Reps to Get Strong(er)
High-rep training is extraordinarily useful to powerlifters (even if it’s also extraordinarily unpleasant). Like any other programming tool, however, it needs to be used appropriately, or it can cause more harm than good.
Meet Report: Back-to-Back XPC Finals Super Heavyweight Champion
Meet Report: Back-to-Back XPC Finals Super Heavyweight Champion
Not only was I there to defend my “title,” but I was also there to finally reach a milestone only achieved by a handful of lifters: a 2300-pound total.
WATCH: Table Talk — Conjugate Method Training Tips
WATCH: Table Talk — Conjugate Method Training Tips
You can make this system as complicated as you want it to be, but you can also make it a simple as you want it to be. Understand the basics first.
5thSet Trial and Error — The Failed Experiments
5thSet Trial and Error — The Failed Experiments
Are you thinking about adding a second AMRAP to the program? What about extending the Very High Rep Protocol to squats and deadlifts? If you’re thinking of it, I’ve probably already thought of it.
Understanding Bracing
Understanding Bracing
As you keep working on the technique, you will fully understand the potential bracing has. You will see how important it is in your lifting and how it helps you lift more weight while keeping your back healthy and safe.
Coaching Your First Powerlifting Meet
Coaching Your First Powerlifting Meet
I’m going to give you what I wish I always had: a damn good guide for beginning coaches for their first meet. If you don’t have a mentor or somebody to help guide you, this is perfect for you.
WATCH: Table Talk — Programming Isometrics
WATCH: Table Talk — Programming Isometrics
Following these guidelines and using isometrics in multiple positions, you can increase strength not only at a weak point but throughout the entire movement.

Items 473 to 531 of 2151 total