Category: Strength

Cross-Band Pullups

/ Posted 03.28.2014

The wide-grip pullup is a classic back exercise—it’s one of the key moves for increasing back width. This variation, done … continue reading

Strongman Championship League China

/ Posted 07.03.2013

Biggest Strength Show in History by EVAN BALTER China will be the next stop for the MHP Strongman Champions League … continue reading

Wave Loading for Super Strength

/ Posted 05.14.2013

Wave loading is a training method popularized by Bulgarian weightlifters. It involves pyramiding up and down the weights in a … continue reading

Are You Hip Dominant or Quad Dominant?

/ Posted 05.04.2013

Q: What is meant by the term “quad dominant”? A: Quad dominant is a popular term used in sportsmedicine that … continue reading

Mike Westerdal: CriticalBench.com

/ Posted 02.11.2013

CriticalBench.com is a popular Web site created by Mike Westerdal in 1999. Mike is an interesting guy who knows his … continue reading

Olympic Press vs the Jerk

/ Posted 07.20.2012

Q: What do you think about using the Olympic press rather than the jerk as overhead work for athletes—because it’s … continue reading

How to Squat for Best Gains

/ Posted 07.04.2012

Q: What measures should I take in order to squat effectively? A: To make good progress on the squat, you … continue reading

Give Yourself a Break

/ Posted 02.27.2012

I’ve been training with weights for 52 years. I enjoy it just as much now, at 64 years of age, … continue reading

Power Training vs. Density Work

Q: Thank you for clearing up the muscle-growth mystery for me [in the free e-book Secrets to Ultimate Muscle Growth]. … continue reading

Warmups, Strongmen and Deadlifts

/ Posted 02.05.2012

Q: How many warmup sets are needed before I go to heavy sets? A: That’s a simple question, but the … continue reading

Bodybuilding’s Numbers Game

/ Posted 01.03.2012

Q: What do you think of the 10-8-6 program? I started lifting in the ’70s, and health clubs commonly prescribed … continue reading

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Ask Coach Poliquin

This huge compilation is billed as The Best Q&A Columns From Over Two Decades, and it’s an incredible collection of … continue reading

Get Stronger

/ Posted 11.11.2011

Q: I work with young athletes and do a lot of power cleans and squats. My question is, “What are … continue reading

Work Sets to Failure

/ Posted 09.24.2011

Q: I bought your “Real Muscle” and seminar DVDs and your book Natural Bodybuilding. I really enjoyed all of them … continue reading

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Supplemental Squats

/ Posted 04.18.2011

Athletes who train to improve their sports performance rely on the squat. They typically alternate a half-squat or power squat with a front squat. Some use a lunge walk with dumbbells, with a few key lifts rounding out the strength program: power cleans, power snatches, bench presses, push presses or jerks from the rack and either hyperextensions, glute/ham raises or Romanian deadlifts. Those athletes don’t have the time or energy to incorporate training tools like chains, bands and changes of weight during one rep or boxes of various heights. Unlike powerlifters, who compete in the squat, bench press and deadlift, or Olympic lifters, who compete in the snatch and clean and jerk, athletes in other sports use weight work as just one component of their training. They also have speed programs, speed-endurance training, agility training, explosive and plyometrics training and, of course, practice and competition in the sport itself. That limits the amount of strength training they can do. They cannot spend time trying to improve just one lift, such as the squat, with other supplemental lifts.

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20-rep Breathing Squats

/ Posted 02.17.2011

Q: Are 20-rep breathing squats effective for building muscle mass and strength? A: Short answer: Yes. I say that because … continue reading

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Pilates? You’re Not Serious!

/ Posted 01.27.2011

Q: I read that Pilates is good for bodybuilding because it develops longer muscles and flexibility. I know it’s popular … continue reading

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Training for Wrestling Strength

/ Posted 08.17.2010

The bottom line is that you cannot overlook the unique, innate qualities of the individual when designing resistance-training programs. Some will respond better to frequent changes in exercises—e.g., every one to two weeks—while others will respond better to changes made less frequently, like every five to eight weeks.

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Undulate to Invigorate Gains

/ Posted 06.24.2010

As a rule of thumb, I would say that the musculature grows best when both high-volume phases, known as accumulation phases, are alternated with high-intensity phases, known as intensification phases. The respective length of each phase will be affected by a variety of factors, such as nutrient intake, serotonin and dopamine ratios, hormonal makeup and fiber-type makeup.

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Squat On, Part 1

/ Posted 05.25.2010

Bodybuilders who have a good structure for squats tend to have legs and thighs of average or shorter-than-average length relative to their height. Those who have back or knee limitations will find the squat only marginally effective, if helpful at all. It may even be a harmful exercise for them. Seek safer, more effective alternatives.

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New Size for Skinny Guys

/ Posted 04.10.2010

It takes discipline to keep your upper arm stable while you slowly curl and flex the biceps at the top of the movement. The only part of your arm that should move is your forearm. Once you get the movement down, you’ll really notice a difference in the peak of your biceps. Watch the movie “Pumping Iron” and note how Arnold does concentration curls.

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Strength Training for Mixed Martial Arts

/ Posted 03.26.2010

Strength that starts in the gym pays off on the mat for mixed-martial-arts athletes.

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Pyramid Power: Secret to Size and Strength

Performing negative-accentuated sets—lifting in one second and lowering in six—creates microtrauma, which sets off a fat-to-muscle effect, and also acts as a density stimulator to hit the important type 2A muscle fibers.

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Shocking Results and Current Events

/ Posted 02.18.2010

When you can do incline curls with a pair of dumbbells in your hands that approach more than 30 percent of your bodyweight, you’ve got one power-packed set of guns. For a 200-pound bodybuilder that would be a 60-plus-pounder in each hand.

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Thick-Bar Training for Strength

/ Posted 01.28.2010

To check for glycation levels, ask your doctor to measure the concentration of glycated hemoglobin in your blood. In England a study revealed that it is one of the best measures of predicting mortality, far better than cholesterol, blood pressure and body mass index.

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