Category: Strength

Hypertrophy Strength

Should you try fat-grip lifting?

Editor’s Note: We were very sorry to hear of the passing of Charles Poliquin in September 2018 aged 57. He was responsible for popularising so many of the training methods used today in gyms the world over and, as much as anyone, changed the way we all lift weights for the better. For that, we will be forever grateful. Charles Poliquin is one the world’s most successful strength coaches, having coached Olympic medalists in 17 different sports. He is based in The Rockies, Colorado. I first read about the advantages of thick-grip training back in 1982 from US strength coach…

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Fat Loss Hypertrophy Strength

Steve Cook: why it’s not about the six-pack

Steve Cook, the world’s number fitness model, explains why he wants a performance, as well as an aesthetic, outcome from his training Steve Cook is an IFBB Pro athlete and the founder of Swoldier Nation. He lives in Boise, Idaho. ‘For so long it was about the physical but recently I’ve wanted to be more functional. What set that off was being inspired by the rugby player Sonny Bill Williams. He’s a sportsman with a world class physique.’

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Fat Loss Hypertrophy Strength

Fusing the art and science of bodybuilding

People argue about whether it’s the art or the science of bodybuilding that will help you build the best physique. In truth, it’s both, says Dr David Sandler David Sandler is a S&C coach, fitness researcher and co-founder of training and nutrition company StrengthPro. He is based in Golden, Colorado.  ‘Is it the art or science that comes first? For most of us, we all wanted to look like Arnie and that’s what started it in the first place. So the art fuels the passion to get into training. But you need to understand the science and the physiology. There should…

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Strength

Why and how you should test your RPE max

Tom Hamilton was the World Drug Free Powerlifting Federation champion in 2016, with a 665kg total in the 82.5kg weight category. He works out of W10 Performance in London In any strength training programme, it’s natural to want to know where you are from week to week, and it can be tempting to throw down in every single session to better what you’ve done before. But there’s a problem – even if you aren’t doing singles (which typically aren’t the best way to build strength), even doing ‘rep’ maxes can leave you feeling fatigued and contribute to burnout if you’re…

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Fat Loss Recovery Strength

Why most people misuse sleds

When used properly, pushing a prowler can do far more than make you feel sick, including improving explosive strength and adding muscle mass, says Jack Lovett Jack Lovett is a strength and conditioning specialist and the owner of Spartan Performance. He a two-time British natural strongman champion and world natural strongman competitor. He is based in Consett, County Durham. Watch videos on YouTube of people using sleds and prowlers and it’s easy to assume that personal trainers simply use them to make their clients sick. It’s very simple to make someone very tired very quickly using these bits of kit, but that’s…

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Strength

Squat heavier with ease

Brandon Lilly is an elite powerlifter and strength coach, having competed in bodybuilding, strongman and powerlifting, in which he has a 2,237lb personal best. He is the author of The Cube Method and 365Strong. He is based in Richmond, Kentucky Hold the bar right If you’re not gripping the bar correctly you will never lift the weight you are capable off. Move your hand position in and tuck your elbows under your shoulder blades. Then squeeze the bar as hard as you can. When you rotate your elbows under the bar it will erect the spine – keeping your head…

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Fat Loss Strength

Finish sessions stronger

Jack Lovett is a strength and conditioning specialist and the owner of Spartan Performance. He is a two-time British natural strongman champion and world natural strongman competitor. He is based in Consett, County Durham. Concluding your workout with strongman-style finishers is a sure fire way to blitz body fat, build muscle, enhance full-body conditioning and develop mental toughness. Not only that, they are an incredibly fun and rewarding challenge to test yourself. A word of warning: although the following drills are fantastically effective finishers, there is always an inherent risk when training with odd or new objects. If not suitably…

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Strength

How hyped should you get in the gym?

Joel Snape is a decade-long lifter who has competed in strongman, CrossFit and one kayak ultramarathon. He’s trying to shout less when he squats. Just how hyped up do you get before a big lift? For me, the answer to this was traditionally somewhere between Darth-Maul-pacing-around-before-a-fight and full-blown Hulk-out: anything less, it seemed, just wasn’t trying hard enough. Also, it crept up on me: when I first started lifting seriously (at a nice, clean, mirrors-on-all-the-walls chain gym, thanks very much) even grunting didn’t seem like the done thing. But you know how it goes: a little forceful exhale here, a…

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Hypertrophy Strength

3 things powerlifters can learn from bodybuilders

Tom Wright is a personal trainer who has competed in both physique powerlifting contests and is a sponsored Reflex Nutrition athlete. He lives in London. When it comes to weightlifting two of the main trains of thought are powerlifting and bodybuilding. For aesthetics and building muscle there is no doubt that bodybuilders have found the best ways to do it, but to achieve record breaking strength you look to the powerlifters. Both rely on lifting weights to build muscle and strength with each discipline focussing more on one than the other. So surely there must be crossover between the two…

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Hypertrophy Recovery Strength

Don’t be scared of over-training

The fear of over-training can prevent you pushing yourself as hard as possible to encourage positive performance and aesthetic adaptations, says Ben Esgro Ben Esgro is the chief operating officer at De Novo Nutrition and an NCSA certified S&C specialist. He is based in Tampa, Florida. Iron Insights Forget the fear So much information out there today is based upon fear that you must do this or must not eat that. When it comes to training you need to push yourself really hard to keep making improvements. Adaptation is a survival instinct and your body needs to feel under threat to…

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