The appeal of conjugate is the ability to build multiple performance traits at once, but this confuses a lot of lifters as they get closer to a meet. It doesn’t have to be so complicated.
When you start patting yourself on the back for basic shit you’re supposed to be doing anyway, you’re missing the whole point. You’re a failure.
This is a repost of what Dave feels is one of the most educational articles we have ever posted.
You can’t just throw in extra workouts or recovery protocols and expect to get the most out of them. Like everything else in training, they need to be programmed strategically and used at the right times.
Not all online trainers are bad. Many members of team elitefts have been in this line of work for decades, training people long before social media even existed. Here’s what to look for.
What’s the difference between a teenager who is an absolute beginner and an older lifter coming back from a decade-long layoff?
There are four components of a weight room atmosphere: coaching, equipment, training, and athletes.
This doesn’t only apply to multi-ply lifters. How you add equipment in training should have a sequence to it, even if you compete raw.
You would think this is all common sense, right?
This really shouldn’t be a debate. Mimic how you compete.
Do you think the top-level guys are 100% healthy? Do you know the best way to deal with critics?
Should a training program be altered based on a lifter’s personality?
The potential for what a lifter can accomplish without using performance enhancing substances is far greater than most people assume.
From the moment you grab the bar until you rack it after the lift, you need to be focusing on this part of your squat.
It took me about two weeks to figure out I uprooted myself right into HELL. I ran into many of the same issues many of you are still dealing with.
There are different purposes, benefits, and risks of max effort work and submaximal doubles and triples. Which makes more sense for your programming?
Why am I taking the time to write this? These are the things I find myself repeating over and over again with different lifters.
How much time do you really need to spend with an exercise to know if it’s working or not?
Every lifter falls somewhere on this continuum. It will determine how your max attempts look and how you should train to increase them.
The most common mistakes in the bench press haven’t changed much over the years.
Over the course of seven episodes, Dave and Dan discuss building a base as a new lifter, limiting factors for lifters of all levels, rehab mentality, adrenaline levels in training, and more. Watch now!
From the bar to 95 pounds, 135, and so on, you should get under the bar and treat it like it’s 400 pounds. How will you unrack that weight? How will you set it up? How will you pull air? How will you sit down?
The glute ham raise has been lauded as one of the best exercises for posterior chain development for lifters and athletes of all kinds. Are you using it correctly?
With the exponential growth of the fitness industry over the past 20 years, the roots of elitefts still hold strong: a foundational trunk of knowledge sprouting enough branches to accommodate nearly every training discipline imaginable.
To be on the board at Westside, at the time, meant you had to break the all-time world record, because that was pretty much everybody that was on the board.
You’ve probably heard it said that Westside became the strongest gym in the world by bringing in the best lifters from outside. This is a lie. What made Westside great wasn’t recruiting.
From 1990 to 2000, there wasn’t a single person who came to Westside and stayed who didn’t get significantly stronger. Everyone got stronger, wearing gear or not.
In this article, you will find multiple quotes from some of the best lifters past and present regarding what makes a good bench presser — Greg Panora, Jeremy Hoornstra, Ryan Kennelly, and Eric Spoto to name a few.
Tailored for the powerlifter and bodybuilder, we revisit Dave Tate’s and Mark Dugdale’s conversation covering exercise execution, pre-workout food, recoverability, training evolution, and more.
A circa max phase isn’t easy, and recovering from it isn’t either. Should you remove max effort training or keep pushing forward with it?
At 3.1 miles, we cross the finish line in 52 minutes and 32 seconds — four minutes quicker than our 2016-competition time. A success! Beating our previous time was exactly what we came to do.
Most people just suck at time management. Have you ever paid attention to how much time you spend every day doing stupid shit that doesn’t matter?
The max effort scheme you used for your last powerlifting meet will not work for your athletes. Keep these things in mind when implementing this style of training in athletes.
Is deloading a necessary part of improving as a lifter or is it just a weak excuse to be lazy one week out of every month?
You want debate? Go to a powerlifting meet and ask the lifters in the warm-up room if you should be focusing on your quads to build your squat. You’ll hear a lot of opinions. Who’s right?