The bad news: You can’t go hard all the time. It’s the quickest way to burn out — to see your progress stall, to get injured, and to lose interest in your training. The good news: A bodybuilding-style approach to the offseason has a ton of benefits for the powerlifter.
We should not lose sight of the benefits that bodyweight training provides. Take a break from the barbell and machines and try Prison Squats, Nordic Leg Curls, Jump Squats, and Jump Tucks for newfound strength and explosiveness.
This split is customizable, flexible, and effective in helping to build and maintain lean muscle mass. Not to mention, you don’t have to have a pricey gym membership in order to see results.
You only have as much potential as you allow yourself to have. Josh Bryant takes a dive into what it means to have a growth mindset and how you can start cultivating one today.
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!
Before you go find yourself a hill to sprint up via Google maps (steep hills, such as those in landfills, are ideal), don’t forget to warm up and stay hydrated. It’s a sprint, so go all out!
Can you deadlift 600 pounds but can’t budge a 225-pound stone off the floor? If you didn’t know, the upper back comes into play in nearly every strongman event; therefore, a weak upper back will surely decrease your chance of winning and advancing in the sport.
It’s not every day that you get to listen to an interview with the only strength coach who’s won a championship in both the NFL and NBA. That means today is your day! A few topics we cover are recovery, early morning workouts, trends, intensity, injury, calf exercises, buy-in, and more!
This part of the 8×8 program is brought to you by the Chippendales, coming to a workout near you! Just kidding — we’re going to build those pecs and biceps and make you, yes, you, look better than the average Chippendale stripper. (Program results may vary.)
Every once in a while, you find a rare gem hidden deep within your computer’s files. This particular jewel was an interview I did with bodybuilder Lee Haney and the late Dr. Fred Hatfield — Dr. Squat himself! — in 2014.
This part of my program has got your back. Literally. This time around, we’re going to focus on the back. We’re gonna send it shooting off like a rocket. Blast-off!
This part of my 8×8 program will give you shoulders like boulders. We’re keeping it honest with 56 total sets, 7 exercises, and 8 sets with 30 seconds of rest.
Like all portions of the 8×8 program, this leg day is going to consist of eight sets of eight reps, with a thirty-second rest in between each set. JJ, who is helping us out in this video, followed the program for six weeks and saw great results.
Rooted at Metroflex, Warren’s early years building a thick and grainy physique grew to the height of the Olympia.
The mind-muscle connection is a legitimate thing. What I’m sharing with you is real science – not “bro-science.”
Please keep in mind that if you don’t feel it, then kill it. You must feel your triceps working to make gains. If you are experiencing trouble with feeling them engage, there are a couple techniques that you can try to bring the focus back to your triceps.
Whether you refer to them as descending sets, strip sets, the stripping method, triple drops, down the rack, or running the rack, you’re talking about drop sets. Use of these will sculpt your body and build strength.
Dr. Hatfield categorized these Laws himself, and together they serve as a framework to measure an effective training program. If you want to know how your training program stacks up, I encourage you to assess it against the Laws.
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.
Josh Bryant’s third workout designed for maximum effectiveness and efficiency focuses on the shoulders and can be performed in any gym.
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.
These are the three best exercises you can do with a harness to build a stronger, thicker, more muscular neck.
High volume and high intensity can be achieved in a short timeframe with this cluster set training session.
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.
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.
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.
In under three years of competing, he already has a 2210-pound raw without wraps total and has even bigger goals for the future.
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.
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.
The greatest strength athlete of all time sat down with me to talk about his success in the iron game.
Craig speaks with passion and intelligence about his incredible journey from early backyard lifting alongside fellow gang members to becoming an international bodybuilding sensation.
He beat cancer, he set an all-time world record, and he’s soon to hit another huge squat PR. This is how Brandon’s doing it.
Bottom line: all that matters is results. You are either creating or you are disintegrating. If this requires breaking from orthodoxy, so be it. Here are five ways we did this with Matt.
Joe trained under Dr. Fred Hatfield’s tutelage. This changed the sport forever.
We made five specific changes to add 200 pounds to Rob’s total in the last six months.
You have questions, team elitefts has answers. Today’s topic: building muscle through rep ranges and exercise selection.
If your leg development is lagging, it’s time to start dragging.
The Juarez Valley 10 is the ultimate chest finisher — this sequence will have your chesticles swell up like the Himalayas!
Why the hell not just use a full range of motion? This is why.
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.
You won’t win the arms race with puny forearms and flat peaks. Enter the Fat Bar Reverse Curl.
Try this one-armed eccentric barbell curl to induce sleeve-busting growth.
Instead of the crusty old three sets of 12, use the same weight for this method. WARNING: Not for those who lack testicular fortitude.
Over the next few weeks I am going to introduce you to some of my favorite hypertrophy training techniques for arms. Let’s start with the triceps.
Unconventional movements to boost pulling power.
Despite being his most difficult lift, Josh Bryant explains how deadlift legends helped him defeat that weakness.
From his seminar at Destination Dallas, Bryant discusses pressing matters.
These two intensification methods are often used, but are you getting the most out of them?
The first of six segments from the Destination Dallas seminar, the fundamental principles in this video will guide your training.
Dr. Squat gives you his expert evaluation on Josh Bryant's newest book.
