I firmly believe you have to start at the simplest movement that you can master correctly and then over time progress from the simple to the more complex movements. Download my basic outline with notes included here.
This eight-week sample program is a snapshot of a few cycles written for a former competitive weightlifter (local/state level). Michael wanted to get back into shape, lose weight, and include some weightlifting movements.
Your ability to recover is arguably one of the most misunderstood and undervalued aspects of strength and conditioning. As a goal oriented and driven lifter (possibly Type A too), avoid these common pitfalls.
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.
I ran this in ’94 and got about 100 pounds in three cycles, but I caution any of you who try this to put the squat and bench on maintenance, because the volume is brutal.
Resistance is resistance, no matter from which source it comes. When you do a push-up, your body doesn’t just go, “What, he’s doing a push-up? Nah, I ain’t growing.”
Josh Bryant’s third workout designed for maximum effectiveness and efficiency focuses on the shoulders and can be performed in any gym.
What did your training look like before you began this training? Give us a sample week/template that would be fairly typical of what you did.
If you’re looking for a way to keep your strength up without destroying your body day in and day out, this is the program for you.
High volume and high intensity can be achieved in a short timeframe with this cluster set training session.
When I began strongman I was terrible at the yoke, even though it was in almost every competition I had competed in. With it being so common, I had no choice but to improve. Here’s what I learned along the way.
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 introductory four weeks should have improved your joints and helped you become accustomed to high reps. Now it’s time to get more challenging.
I get asked all the time why I love rest-pause method. Here’s the answer, including an explanation of what makes this technique the universal gainer.
The other day I was sitting in my office working on the 2006 marketing plan and in busts Jim with a huge grin on his face and a handful of reports.
This program isn’t for the faint of heart, but if you’re really willing to push each set as hard as you possibly can, the results will be worth it.
This program aims to take advantage of periodizing training frequency by training one lift five times per week, one lift four times per week, one lift three times per week, one lift twice per week, and one lift once per week.
This program requires minimal setup and equipment, includes three training days per week, and is designed for each session to be completed in roughly one hour.
A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.
Wrist curls alone aren’t going to cut it. Try this protocol instead.
This workout uses a holistic approach in order to build strength, explosive power, and hypertrophy, utilizing a combination of light weight, heavy weight, tempos, isometric contractions, giant sets, bands, and the Juarez Valley finisher.
This full back workout uses innovative thinking and multiple intensity techniques to maximize results.
This is the training cycle that finally got my squat over 800 and my deadlift over 700 in the same meet.
Isometrics are so terrible, in fact, that I am going to give you the exact cycle I use. If you are willing to go through everything I lay out, I am willing to give it away.
To improve athletic power, functional core strength, and body composition, check out these video exercise executions and training strategies that you can use right away.
Inducted in 2000, he is a five-time IPF World Champion, 10-time national champion, and much more.
Building rock solid shoulders with excellent functional strength requires the correct strategies and gritty effort. This guide will show you how to get the most out of your shoulder work.
Engaging your glutes is half the battle. Structuring a program with the right exercises is the other.
The concept is simple but undergoing this challenge will feel anything but easy.
The techniques of top bodybuilders may look fun. They may entice you. But first, you need to earn them.
Participating coaches include; Swede Burns, Clint Darden, Julia Ladewski, Brandon Smitley, Joe Schillero, Ken Skip Hill, Zach Gallmann, Matt Ladewski, Shane Church, David Allen, Casey Williams, Dani Overcash, David Kirschen, Sheri Whethem, Ken Whethem.
With the help of David Allen and Scott Stevenson, I have turned my six months of recovery into a period of growth and new training insight.
The methods weren’t perfect, the food was mostly shit, but it worked. There are a few things I’d change before recommending this for someone else.
This 16-week cycle is for gym rats who have been lifting long enough to have good technique but aren’t interested in peaking for a meet.
In the weeks leading up to my vacation, I intentionally out-trained by ability to recover in attempts to spur super compensation. Here’s what I learned.
This three-part competitive conditioning challenge will leave you searching for a puke bucket. Can you handle it?
The five-time IPF World Champion and York Barbell Hall-of-Famer opens up about his life and the methods he used to build his incredible strength, including a 14-week deadlift routine.
Athletes get banged up over the years through training, especially for high-endurance events. How do you factor in all these variables when programming to keep your clients healthy , competitive, and injury free?
We’ve had great success devoting three weeks to volume in transition from and to competition prep with this 2-on/1-off/2-on/weekend-off setup.
By designing his training program to address each of his technical, mental, and muscular weaknesses, I was able to help Dario claim the record he deserved.
This sample one-week program outlines training tactics for developing basic fundamental movement skills.
They’re brutal, spine tingling, and puke evoking. You might even consider trying one of these workouts this Halloween weekend. If you do…good luck.
Out of 16 years at Westside, this is the program I used for my PR 1160 squat and 2673 total.
The application of contrast training uses powerful synchronized activity to produce stronger, faster athletes. Use these practical guidelines to increase maximum power.
These strength and performance methods for positions 9, 10, and 12 maximize individual player abilities on the field and produce more capable athletes.
These 6-week max effort and 4-week dynamic effort waves have taken Casey’s raw bench to 540 pounds. Watch as he explains his approach to chasing 600 and how you can use his methods yourself.
I’m still learning how to train like a bodybuilder in my current cycle. Here’s the full workout and everything Dave taught me this week.
Offering a standardized program of muscle-building protocols can keep your athletes engaged and motivated to complete the training demands.
If you are a dual sport competitor, your training must allot proper focus to the intricacies of each discipline. Use this template as a guide.
Training a high number of athletes in a limited number of time poses unique problems for timing and extensive warm-ups. Use these quick and efficient protocols to streamline team workouts.
If you want legs that shake the ground and crumble the streets where you walk, you’re going to need some specialized training techniques. Don’t worry, we’ve got you covered.
This seminar is the real deal, not a staged production. It is exactly what I was teaching years ago.
We are certain this article and embedded videos will not hit every sports and news outlet online, but at least you will LEARN HOW TO F**CKING BOARD PRESS! We have no idea what caused the recent train wreck, but can offer one solution by reposting an article from six years ago.
This program reveals the approach I use for bringing up weak points between shows without neglecting the necessary foundation for all competitors.
For our readers not looking to the take platform or the stage, this program delivers only what you need to become a stronger, leaner version of yourself.
This program is known for two things: absurd increases in competition lifts, and destroying lifters’ bodies. Use these tips to make sure you fall in the first group.
A very simple four-week training block to put some size on your arms, help stabilize your basic lifts and increase overall strength.