Tag: bench

Hypertrophy Strength

The power of periodisation

Periodisation is one of those buzzwords in bodybuilding that carries a lot of weight but results in very little action or true understanding. We all know it’s something good and we should be doing it, but we either don’t understand what it means or how to implement it, or we just convince ourselves we’re already doing it and move on.

This article is meant to help you actually understand what periodisation is, how it’s relevant to bodybuilding, and to give you some practical take homes that you can apply to your training.

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Hypertrophy Strength

Turn up the volume to add lean size

Lee Boyce is a strength coach and internationally published fitness writer who works with clients and athletes for muscle development, sport performance, and conditioning. He is based in Toronto, Ontario. The common problem in training for size is the undying need to stick to a programme. It’s not something I particularly advocate, as breaking free from the reigns to train intuitively will always take first place in my mind over doing a programme that only marginally improves your performance or physique. One standard ‘rule’ with intermediate programme design comes in the idea of working to a certain percentage of your…

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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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Hypertrophy Strength

Use the floor press to boost your bench

Joel Dowey is an S&C coach sponsored by No Limits Performance Nutrition, and powerlifting competitor. He is based in Manchester The floor press is an excellent bench press assistance exercise, and yet it’s often underused. It’s excellent for breaking through sticking points – usually midway through a regular bench press – or to allow the athlete to slowly get back to benching post shoulder injury. Still, I often find that lifters are reluctant to use it – maybe because their gym’s bench is more comfortable (and hygienic) than the floor, or maybe just because they’re uncomfortable with the movement. If…

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Hypertrophy Strength

Why strength comes before size

Mark Rippetoe is a strength coach and former competitive powerlifter. He is the owner of the Wichita Falls Athletic Club and the author of several books, including Starting Strength. He is based in Wichita, Texas. Editor’s note: The following is taken from a phone conversation with Mark Rippetoe in July 2014. I’ve got a harsh training truth for you. And it’s this: If you can’t deadlift 500lbs (227kg) you’re not strong enough to worry about differentiating between hypertrophy and strength when you train. For anyone who is starting training, the most important thing you can do, in terms of adding…

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Hypertrophy Strength

Use paused lifts to get stronger

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 It’s easy to get caught up in throwing new movements into your programme for the ‘wow’ factor. Bands and chains and movement variations all have their place, but often, you can get some of your best results from some of the simplest movements possible. In my experience, some of the most underrated movements are paused variations of the biggest powerlifting movements: they’ll tighten up your technique, can strengthen weak spots, and…

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Fat Loss Nutrition Strength

Diet smarter to get stronger

Power and strength athletes are often guilty of overlooking the importance of nutrition, especially in the off-season. Paying more attention to what they eat will not only mean making weight class comes easier, it will also make them stronger, 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. Iron Insights Manage the off-season Many guys go wild in the off-season and add 30-40lb. They get stronger, but they then have to lose it – often quickly – to make weight. Even…

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Hypertrophy Strength

How our experts smash their final sets

Ryan Terry is an IFBB pro men’s physique model and Arnold Classic European men’s physique champion 2013. He is based in Doncaster, South Yorkshire Focus on the muscles you want to fire Ahead of a last rep that I know is going to test me to the limit I take a second just to compose myself and think about the muscle I am using to really get it to fire. When I am really struggling I also always visualise my opponents or rivals and think about standing next to them on stage. I have to know that I have left…

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Hypertrophy Strength

Why the big lifts add the most muscle

If you want to build bigger and stronger muscles then prioritising compound lifts offers the best return on investment, 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 The big three The big powerlifting moves of bench, squat and deadlift offer the most return on investment for your time and effort, whether you want to get bigger or stronger. Volume is so closely associated with increased size and strength, and in order to get bigger, you have to get stronger. Accessory lifts…

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