Conjugate. You keep using that word. We do not think it means what you think it means. Why is conjugate training so hard to understand? It’s not! In fact, because it’s so easy to understand, Jim Wendler can explain it in two minutes. Two minutes! It’s that simple.
Dave answers this question barely even a second after hearing it aloud: “Marc Bartley.” This one isn’t for those with weak constitutions… or stomachs…
Take a look at what we can expect to read from Matt Mills, JP Carroll, Chris Cooper, Mark Dugdale, Swede Burns, Matt Ladewski, and Dave Tate this month. Inside we’ll also rewind to March to see the most popular content from your favorite guest writers, columnists, coaches, and athletes.
As the title states, Dave Tate talks about his worst meet. It happened not long after he’d joined Westside in the mid-1990s at the Junior Nationals in Aurora, Illinois…
Dave Tate advises potential college students to bust their asses, get the best grades they can in high school, try to get scholarships and grants to knock the price tag down; Jim Wendler suggests going to a junior college to get basic requirements out of the way; and both of them stress the importance of internships.
In this episode of Table Talk Podcast, Dave Tate puts on a one-man show and answers listeners’ questions about his worst powerlifting meet, his high school football and wrestling career, and more.
In this episode of Table Talk Podcast, Dave Tate and Jim Wendler talk about a couple of documentaries, majoring in exercise science, the best way to break down the conjugate method, and more.
In this clip from the first Table Talk Podcast, host Dave Tate and special guest Dan Green get to the bottom of this question… as well as what Dan means when he says the word “volume.” Is it muscle thickness? The amount of space an object occupies? Listen to find out!
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.
In this clip from the first-ever Table Talk Podcast, Dave Tate and guests Dan Green and Andrew Herbert answer an Instagram DM question. They talk about aging tipping points, wear and tear, and walking a tightrope when it comes to becoming stronger.
In the first Table Talk Podcast episode, Dave Tate, along with guests Dan Green and Andrew Herbert, answers listeners’ questions about getting stronger at 42 years old, compound movements, key indicators for bench press, and more.
Sage words Joe Sullivan recently read online: “Powerlifting is basically just keeping your abs and back tight and squeezing a bar and trying not to lose position.” Joe notices his clients, both old and new, tend to struggle with at least one of these things. (And breathing. Definitely breathing.)
There are quite a few things to take into account when it comes to accessory training. If you ask Dave Tate and Joe Sullivan, a few of these things include program design and competition distance (measured in time, not miles or kilometers), and more.
It doesn’t matter if you’re planning on coaching part-time or full-time; coaching is a job that requires time, passion, and a deep love of the sport — no matter the paygrade. If you’re only in it for the glory or money, you’re not going to last long.
Sure, you could just pull out some tarot cards or dust off your great-grandmother’s crystal ball to predict what powerlifting’s going to be like in 10 years. Better yet, you could listen to Dave Tate and Joe Sullivan’s powerlifting predictions.
Disclaimer: Not all of us here at elitefts are doctors or physical therapists. Case in point: Joe Sullivan thinks the best way to deal with bicep tendonitis is to watch Dave Tate’s Q&A because someone asks this question at least once a week.
Even though you don’t want to do it, you have to do it. And by “it,” we mean “deload.”
The phrase “when in doubt, test it out” applies to a lot of things, including bench pads that may or may not be at regulation height. Although technically, “when in doubt, throw it out” also works, except you’re repurposing a yoga mat — not tossing a protein shake that might have been sitting in the back of your fridge for too long.
It’s easy to sit around and pound your chest and call other people wimps while bragging about how strong you are… but if you ask Dave Tate, the people who do that are the real wimps.
Dave Tate is no bodybuilder, but he’s sure learned a lot about purpose, training, and intent from training with one of the greats.
Why were you such a dick to me in 1998 when I met you and Lou for breakfast for the first time? You hurt my feelings.
Dave recognizes that his style can be gruff, fast-paced, and intense.
His answer — revolving around canvas gear, Westside, and Louie — may surprise you.
Contrary to popular belief, it’s not the super-heavy lifts that cause most of the problems when training alone.
In this table talk, Dave Tate sits down to answer the following question on Rippetoe: Has Dave ever met Mark Rippetoe? Would be cool to see them get together for a podcast after a few drinks.
There are times when new lifters have the determination to improve, but they don’t have a coach in their corner to help them stay focused and make the necessary adjustments to their technique.
You may be between weight classes or on the far end of the spectrum. Find out if your future should include Big Macs and candy bars or chicken and rice.
With the muscle-building knowledge he has gained since retiring from the sport of powerlifting, what would Dave change about his years training for the platform? We rewind to Dave’s first Table Talk from 2015.
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.
How many times per week should you train the main lifts?
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.
Getting into the right position for the sumo deadlift can be a challenge. Is focusing on “sitting back” the right approach?
Through years of mistakes and experimentation, Dan has refined his approach and found a setup that works for him.
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.
Back for his second series of videos with Dave, Dan shares how he’s currently eating and explains the approach he uses under the guidance of Stan Efferding.
If you’re looking for a serious answer to a question about building a bloat, you’ve come to the right place.
Choosing equipment? Finding a building? Designing the gym layout? No, there’s a step before all of these things.
If you’re a beginner or intermediate lifter, this probably doesn’t apply to you. But for advanced lifters, knowing how to alter workload without changing volume might be a big help.
Since retiring from powerlifting in 2005, Dave has tried a lot of different approaches to his training. There’s one clear winner.
Can you alternate specialty bars for different dynamic effort waves? What about for different weeks within the same wave?
Dave has responded to this question many times but, like the sport of powerlifting, the answer evolves. Based on the sport today, here are guidelines for expectations, performance, and how to design a program.
It isn’t the number of competitions they’ve won or what degrees they have that can tip you off to who’s good and who’s not. There are three types of coaches in this industry and you need to be able to tell them apart.
Due to time constraints or an inability to recover optimally, many lifters seek an alternative to the traditional template. The question isn’t whether or not you can use a modified split, but whether or not your results will be optimal.
If you’re scared of a weight, you’re not going to be able to lift it, even if your body is strong enough. This can be a serious problem if you’re coming back from injury.
Before the original Q&A, before the equipment, before the team, what was Dave doing?
No matter which style you use, there’s one rule with your wrists and elbows you always have to follow.
There are two types of people when it comes to using science in training. Don’t be the first kind.
After you’ve reached the heaviest set of the day, is there a reason to reduce the weight and do more reps?
There are people who have been in the gym for two years or less and now they have their own method. What’s the method? Tying their shoes and walking through the gym?
For a powerlifter on a conjugate or Westside style program, you first need to make sure you know the role of each exercise you’re doing. This will give you direction on how close to failure to train.
The mind-blowing lifts and accomplishments that have occurred in the S4 are too numerous to recount, but there are a few that stick out in Dave’s mind.
Conditioning doesn’t have to be complicated or require expensive equipment. These are the best options for a powerlifter.
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.
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.