Rather than just writing one cycle, I’ve decided to make an easy to follow quasi-article that contains all the different cycles for the squat that I’ve used with success. YES to chains and bands.
Adding strands of steel to your training arsenal is what separates you from harder contractions and better safety measures. Try these exercises.
You are only a new lifter once, and that is a gift to take seriously. Don’t squander it by dabbling in the post-elite aspects and methods of training.
John Meadows was interested in the things Jordan Shallow discussed in podcasts and IG posts, so he reached out to him with the intention to “steal” some of Jordan’s ideas. Well, that didn’t go as planned. Don’t waste an opportunity to steal this workout from elitefts. Not that it’s stealing; you have our permission.
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.
Through the use of unconventional movements (or awkward movements), you can really force yourself to utilize better form and recruit numerous additional muscle fibers. Here are a handful of Big 3 variations you can try out.
To call this program hard is an understatement. The volume is high, the work is heavy, and you’ll want to quit. But I can promise you, your back will never be thicker and your PRs will become something of the past.
AJ Mott has 21 years of wrestling under his belt. Luckily, when it came to working on a small school budget, the Farleigh Dickinson strength and conditioning coach didn’t have to wrestle with elitefts for the best deals.
I can’t get over how versatile the American Cambered Grip Bar is. You can use it forward and backward, giving you a total of 8 grip options. Flip it over, you’ve got a total of 16. I’ve found 250 options, and I’m sure there are more to find.
In this episode of Table Talk Podcast, Dave Tate and JL Holdsworth reminisce about their time at Westside Barbell, perspective and the meaning of “going all in,” figuring out band and chain percentages, and more.
1. Unilateral Leg Curls 2. Cambered Bar Squats with Chains 3. Blood-flow Restriction Leg Extensions and Goblet Squats 4. Cable Pull-Through — click to see the sets, reps, and equipment I used for this leg workout so you can enjoy the same pump.
In this article, I can’t promise you Lee Priest-proportioned bicep development, but I will share some ideas to unlocking new growth over a six-week period of time.
These are the eight items I find most useful after just having barbells, a rack, and good technique.
He squats, benches, and deadlifts week in and week out with no variation. Specialty bars? Ha! Accommodating resistance? Ha!
I believe that the confidence weight releasers can build is almost as important as any other factor I talk about in this article. If you want to improve your dynamic effort work, give these sample cycles a try.
Since applying bands and chains in his training, Johnson has not only remained competitive in the sport of powerlifting, he has also seen the gains that he was aiming to achieve.
Using chains as accommodating resistance incorrectly can be detrimental to your athletes…and your street cred.
How and when should you perform assistance exercises? What protocols are used for assistance work? Should exercises be changed or rotated? What about bands, chains, and specialty bars?
If you train smart and put in the work, your nagging pains will not stop you from hitting a PR.
Chains change the game — and not just for powerlifters. I’m going to show you an unconventional fly that is fit for the bro to the top pro.
Bands? Chains? The strength curve? How can this data make you a better lifter and athlete.
The holiday season is here. If you’re struggling to come up with gift ideas for a girl who places training as her top priority, look no further. I’ve got you covered.
Don’t build a false sense of security by relying on bands and chains. Remember this fact: straight weight trumps all.
Close grip Bench Press with a two board with Casey Williams can only lead to strength gains.
Get more out of your standard barbell and dumbbell set by the swivel of a bolt and the tightening of a wing nut. It’s that easy.
Try this brutal variation on an already brutal exercise: Serrano split squats with Matt Ladewski.
Double your bench press numbers by adding speed bench to your benching routine.
We gave up the glamour and comfort of a commercial gym. Here in our dungeon, 15-feet underground, we’ve found the secret to building strength.
Want to get back to the basics on your deadlift? Jo Jordan shows you how “speed kills” by incorporating speed pulls into your workouts.
If you can survive these challenges it will be good for…but it won’t feel that way.
John Meadows performs a Hack Squat with a Reverse Band alteration. Add Hack Squat to your training regime and also incorporate band or chain variations.
Wanting to add variety to your bench training while also improving your grip at the same time? Start getting fat with Fat Bar Floor Presses.
Bob Youngs and Marshall Johnson talk about how they were both introduced to accommodating resistance techniques.
If your setup takes longer than your set, you may want to try this accommodating resistance alternative.
If you use bands and chains your social media following may grow, but will your muscles?
Most lifters are vague when it comes to pounds of band tension or chain weight. Here’s how to measure accurately.
Scott Yard performs a lying triceps extension with an EliteFTS™ Swiss Press Bar and chains
The Freakshow lays down his game plan for powerlifting. Can you handle it?
Matt Ladewski owner of Region Barbell Club demonstrates how to perform good mornings on the Elitefts™ Rackable Cambered Squat Bar with chains.
John Meadows performs a set of chained rack deadlifts with iso-tension.
Mark Dugdale demonstrates how to perform Chain Extensions with a MAG Grip attachment
Josh Bryant is performing chest flys with chains to accommodate to the strength curve and increase the amount of tension in the contracted position
Looking to build pro level pecs? Mark Dugdale shares a workout designed by coach and elitefts™ advisor John Meadows.
If you want to know how to use chains for dynamic effort training or accommodating resistance, JL Holdsworth will show you everything you need.
Back when I started my journey into the iron game, even before I started coaching, there was not much to choose from.
Training tips from Marc Bartley and Dave Tate to take your total from novice to elite.
Elitefts.com™ Team members Dave Tate, John Meadows, and Dr. Ryan Smith perform Deadlifts off Mats with Chains
Elitefts.com™ Sales Director, Matt Goodwin demonstrates JM Presses using the Fat Bar with chains from the floor.