training

Bob Merkh of Atlantic City Barbell breaks down a full-body resistance band workout system you can run from a hotel room, a classroom, or a beach in Panama.

By adjusting the upper arm angle and grip during a dumbbell row, you can shift the muscular focus from a lat-dominant pull with the elbow tucked near the hip to a flared, pronated position that emphasizes the rhomboids, rear delts, and traps for upper back thickness.

Ashley Jones on coaching philosophy, strength, recovery, individualization, and why simple training done with intent still wins.

"As much as I talk about the setup being so key for a raw bench, the handoff process is bar none the most important part for a quip bench in my opinion".

 "I knew immediately like I'm not ready to sit back, I'm not ready to be just a gym owner, I'm not ready to be just a coach, I'm not okay with not competing competitively anymore".

Your life is the sum of every decision you made and every excuse you accepted, and the sooner you own that, the sooner things change.

Former powerlifter Pete Rubish discusses his radical transformation into a marathon runner, unpacking the severe health scares that forced him to step away from extreme lifting in pursuit of a balanced life, longevity, and faith.

I picked up a book about organizational strategy and ended up reading a chapter-by-chapter breakdown of every training mistake I made for the first decade of my career.

"We're not your typical commercial gym; we're that old-school feel, old-school style garage gym, and we filled it with a bunch of great elitefts equipment."

 "What I'm really watching is the stacking of the wrist, and the elbow, how low the elbow is going to the bench pad is the main indicator".

Tim Walsh drove 12 hours through a blizzard to sit down at the S5 Compound and deliver one of the most practical gut health conversations we've had on Table Talk.

Quadrant Management System by Ashley Jones, a structured yet flexible strength training approach that empowers athletes through individualized programming, progressive autonomy, and performance-focused development.

Discover how to optimize your training success by aligning your program with your realistic time availability and recovery needs, featuring detailed workout schedules ranging from two to six days per week.

The ACSM just updated their resistance training guidelines for the first time in over 15 years, and what the headlines say and what the document actually says are two different things.

 "I've said you cannot outlift being an asshole, your numbers are going to get you attention, that's not what lasts".

Every system in the human body... is highly affected by movement and movement has a Tipping Point that is either going to be anabolic or catabolic depending on which side of the Tipping Point you are too much or too little".

 "You learn very quickly that any idiot can get somebody tired, but it takes a skilled, professional coach to get somebody better."

"The pain generator is the tissue that's basically screaming out and say 'Hey I'm toast i'm done,' with the idea being that with treatment any treatment should be for the purpose of reducing load on that tissue."

"While a calorie deficit is typically necessary to lose fat, rapid body recomposition—gaining muscle while losing fat—is primarily achievable for beginners, individuals with obesity, those using steroids, or athletes recovering from an injury."

"Hopefully by the end of this video, not only are you going to be better at performing your dips and chin-ups, but you're going to be doing them in a way that allows you to get better carryover to the other things that you're doing outside of these lifts."

The bar doesn't care about your program. It cares about what's between your ears. Dave Tate breaks down 10 mental skills he learned over 20+ years of competition, from identity and visualization to the composure that saved his career at the 1999 IPA Worlds.

"Powerlifting is a one-man sport right when you're on the platform, but I think it's the epitome of a team sport because it takes more than just you to get you to that point.

Everyone’s resume looks the same—until it doesn’t. Ashley Jones breaks down how small lies, missing details, and weak standards can cost you your next coaching opportunity.