Tag: barbell

Fat Loss Hypertrophy

Want to train cardio? Then pick up a bar

Burn fat and improve cardiovascular health while retaining lean muscle mass by swapping steady-state cardio for high-volume, low-weight lifting, says Layne Norton Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. One new technique I’ve been trying out with my clients is lifting weights for cardio. My friend Professor Mike Zourdos at Florida Atlantic University has been looking at, instead of doing intervals or low-intensity cardio, actually lifting for cardio by doing more volume with a lower amount of weight. There is some evidence…

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Strength

Louie Simmons: 50 years of lifting

Louie Simmons is the owner of Westside Barbell, arguably the most famous powerlifting gym in the world. He has competed for more than 50 years, achieving elite status in five different weight classes. He is based in Columbus, Ohio. What’s the first thing you do when you start working with a new client? The first thing I do when someone comes to see me at Westside Barbell for the first time is look for their weak spot. They’ve all got one, and if I don’t fix their weakness I’ll never maximise their strength. The most common weaknesses are hamstrings, glutes…

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Fat Loss Strength

Torch fat with loaded carries

Jack Lovett is a S&C specialist, owner of Spartan Performance and two-time British natural strongman champion. He is based in Consett, County Durham. Loaded carries are now receiving appropriate recognition within the wider strength training community, thanks to renowned coaches including Mike Boyle, Dan John and Stuart McGill, having previously been in the exclusive realm of the The World’s Strongest Man contest. And it’s about time too, because these lifts are simple to perform and extremely effective at providing a multitude of benefits simultaneously. These include: demanding a strong core brace, which ensures the spine remains neutral by protecting against…

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Strength

How to squat heavy

An ability to squat a lot of weight requires constant form improvement and a willingness to keep learning so you can recruit more muscle to get the bar moving, says Brian Shaw Brian Shaw is a professional strongman competitor and two-time World Strongest Man winner. He is based in Fort Lupton, Colorado. Iron Insights Use more muscle I am a power squatter so I do a lot of box squats. You need to adopt a wider stance and learn to sit back into a squat to better utilise the hamstrings and the glutes, and not just rely on the quads. The…

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Strength

Build squat strength with bar variations

Using different types of bar when you squat offers a huge number of benefits to strength over a straight bar alone, says Brian Shaw Brian Shaw is a professional strongman competitor and two-time World Strongest Man winner. He is based in Fort Lupton, Colorado. Iron Insights Bar variations I never squat with a straight bar because doing so week in and week out would screw up my shoulders. So instead I squat using a wide variety of different bars, not only to protect my shoulders but also because doing so offers a ton of strength benefits. Weekly rotation I believe…

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Strength

Deadlift like a pro

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 Form is king I tell all my lifters to get close to the bar and imagine doing a leg press. Keep the bar close to the shins and uncoil the body all at once. Always think about leg pressing when you deadlift. This simple cue has helped numerous lifters realise that deadlifting is a full-body lift, not just a back…

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Strength

Log training 101

Jack Lovett is a S&C specialist, owner of Spartan Performance and two-time British natural strongman champion. He is based in Consett, County Durham. The log is very much synonymous with both strongman training and contests, but it is also an invaluable tool in my training arsenal for many of my personal training clients, irrespective of their training goal or sport. Why? Because training with a ‘strongman’ log provides a myriad of strength and performance benefits that barbells alone simply can’t deliver. Such is the versatility of a strongman log that it is simple to incorporate into the strength and conditioning…

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