Tag: power

Supps

The supps that boost testosterone

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. There are many supplements on the market claiming to enhance testosterone but many of them are herbal supplements that may well improve libido and boost confidence and do absolutely nothing for testosterone levels. These libido enhancers include herbs such as tribulus terrestris, maca, and fenugreek, all which have very noticeable effects on sex drive, yet have no effect on testosterone levels. Other herbs, such as eurycoma…

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Hypertrophy Strength

Boost your bench press

Paul Carter is the chief executive at Lift-Run-Bang.com and has more than 25 years of experience under the bar, having coached some of the best strength athletes in the world. He is the author of Strength, Life, Legacy and Base Building and is based in Kansas City, Kansas. Get tight Most guys do not get tight enough before they set up to bench press. You need to have a strong scapular retraction to pull your shoulders down hard into the bench. Press your feet hard into the floor so that your quads are flexed as well. The body works in…

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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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Strength

Flip tyres to build functional strength

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. Tyre flipping is a movement with huge benefits for many people, but it’s often misunderstood or done wrong. Firstly, it’s a full body stimulator – there isn’t a single muscle this exercise won’t recruit and strengthen – including stabilising muscles – in a way that traditional barbell and dumbbell movements can’t. I personally find it particularly beneficial for contact sport athletes as a bridge between the weight room and playing field. It helps develop force from the…

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Strength

Build the strength success habit

Brooks Kubik is a strength coach and author of several influential training guides including Dinosaur Training: Lost Secrets of Strength and Development and The Lost Art of Dumbbell Training. He is a five-time US national bench press champion and has set more than a dozen American, National and World bench press records. He lives in Louisville, Kentucky. If you do something – even if it is hard – if you just do it, you get better at it. And as you continue to do it, and work hard at it, you get better and better. If you learn that as…

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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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Strength

Throw for power

Incorporating throws in your training is an easy and effective way of increasing your explosive power, says Jack Lovett 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. If you want to build explosive power then throws are an essential part of your training regime, says IronLife expert Jack Lovett. The type of throw Lovett recommends in the video requires you to go into triple extension and will have a huge carry over onto the sports field, as well as benefiting gym lifts that require speed and hip…

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Hypertrophy

Why exercise order matters for muscle

The greater your desire to increase muscular size the more important it is to order your exercises effectively every time you train, says Kassem Hanson Kassem Hanson is an elite contest prep coach, and trainer of IFBB pro Ben Pakulski. He is based in West Des Moines, Iowa. Iron Insights Start short If you start a session with moves that work a muscle in a shortened position – where it is weakest – you can get greater power output because you are still fresh. Do it last and you won’t get the same impact. Finish  strong The final moves of…

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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

5 ways to stay strong when dieting

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. 1 Work out frequently If you want to maximise fat loss your body has to be in motion, and working hard for an increased amount of time compared with when you are ‘bulking’. For most I like to recommend a twice a day split: one session of cardio, and one of weight training. If this is impossible, and let’s be…

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