Tag: powerlifting

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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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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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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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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Fat Loss Strength

Finding the perfect taper for powerlifting and bodybuilding

If you want to hit your peak at the right time you need to take a strategic approach to your taper, says world champion powerlifter 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. ‘The data suggests that you should maintain your intensity but cut your volume by half. For powerlifting, I don’t think it makes sense to do your maximum effort a week out from a meet. But I’d still lift up to about 80% of my one rep max 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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Hypertrophy Strength

Ramp up your progress with AMRAP sets

Going for as many reps as possible in your final set is a great way to increase volume when training for hypertrophy or strength, 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 Don’t reach total failure With AMRAP sets the point is not to reach completely failure but to stop when you know you have no more reps left in the tank. I believe that reaching total failure and missing reps in training is counter-productive. Performance feedback I…

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Hypertrophy Strength

3 things bodybuilders can learn from strongmen

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 Strength

Dave Tate: My Life In Lifts

Dave Tate is an Elite status powerlifter who’s spent his life under the bar. Here’s what it’s taught him. Dave Tate has done it all. He was training at Westside before anyone had heard of conjugate periodisation, setting records in powerlifting after recovering from injuries that would have ended other men’s careers. The founder and CEO of EliteFTS, he’s spent thousands of hours helping coaches, athletes and regular people get stronger, fitter and better at life. Here’s what he wants you to know. What’s been your proudest ever moment in the gym – or on a platform? There was a…

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