Build Bigger Legs and a Bigger Squat (with 6-Week Accessory Split)
This isn’t about any unusual angles, movements, or attachments. This is just a meat and potatoes approach to building bigger legs and a bigger squat. Try this out for 6-8 weeks and see how it works for you.
Minimal Effective Dose and the Search for Magic Bullets
To paraphrase Ronnie Coleman, “Everybody wanna be strong but nobody wanna lift heavy weights.” Ain’t that the truth. News flash: This is what you need.
Bodybuilding for the Powerlifter: The Big Picture (With Sample Routine)
Instead of just trying to get strong by getting as big as humanly possible, many lifters are paying more attention to their muscularity. Just take a look at Larry Wheels or Dan Green, and you’ll immediately know how successful this strategy can be.
3 and Out Method Setup
Based on the previous article, a lot of you were asking how to best set up the program – ask and you shall receive. I will cover one simple way and two in-depth ways to set it up.
3 and Out Method
Wearing 30 hats as a coach? Working long hours? Use this training method to become bigger, faster, and stronger if you’re struggling to find personal gym time.
Progressions in Exercise Selection Based on Technical Proficiency
I firmly believe you have to start at the simplest movement that you can master correctly and then over time progress from the simple to the more complex movements. Download my basic outline with notes included here.
Total Body Conjugate 8-Week Program
This eight-week sample program is a snapshot of a few cycles written for a former competitive weightlifter (local/state level). Michael wanted to get back into shape, lose weight, and include some weightlifting movements.
Make Recovery Great Again
Your ability to recover is arguably one of the most misunderstood and undervalued aspects of strength and conditioning. As a goal oriented and driven lifter (possibly Type A too), avoid these common pitfalls.
WATCH: The 6-30-30 Overload Method
Use this example to pump up your chesticles and test your metaphorical testicles. Then follow the principles of the method to create your own workouts for the other muscle groups.
Steve Scialpi's Sumo Deadlift Program
I ran this in ’94 and got about 100 pounds in three cycles, but I caution any of you who try this to put the squat and bench on maintenance, because the volume is brutal.
The Power of Bodyweight Training
Resistance is resistance, no matter from which source it comes. When you do a push-up, your body doesn’t just go, “What, he’s doing a push-up? Nah, I ain’t growing.”
WATCH: 30-Minute Shoulder-Blasting Workout
Josh Bryant’s third workout designed for maximum effectiveness and efficiency focuses on the shoulders and can be performed in any gym.
The 14-Day Program: An Interview with John Bott
What did your training look like before you began this training? Give us a sample week/template that would be fairly typical of what you did.
Full 9-Week High-Mileage Conjugate Meathead Program
If you’re looking for a way to keep your strength up without destroying your body day in and day out, this is the program for you.
30-Minute Chest Annihilation Workout
High volume and high intensity can be achieved in a short timeframe with this cluster set training session.
Training the Strongman Yoke
When I began strongman I was terrible at the yoke, even though it was in almost every competition I had competed in. With it being so common, I had no choice but to improve. Here’s what I learned along the way.
30-Minute Back Annihilation Workout
This cluster set workout is not a marathon — it’s a sprint. You’ve got to be ready to go pedal-to-the-metal, balls-to-the-wall for the entire session.
Off-Season Bodybuilding Program for Powerlifters and Strongman Competito...
The introductory four weeks should have improved your joints and helped you become accustomed to high reps. Now it’s time to get more challenging.
WATCH: The Universal Gainer — Styles of the Rest-Pause Method
I get asked all the time why I love rest-pause method. Here’s the answer, including an explanation of what makes this technique the universal gainer.
The B.T.H. Program — Three-Week Jump Start Phase
The other day I was sitting in my office working on the 2006 marketing plan and in busts Jim with a huge grin on his face and a handful of reports.
WATCH: Time Under Tension Is King — Program Parameters and 3 Workouts
This program isn’t for the faint of heart, but if you’re really willing to push each set as hard as you possibly can, the results will be worth it.
5-4-3-2-1 Program for Size and Strength
This program aims to take advantage of periodizing training frequency by training one lift five times per week, one lift four times per week, one lift three times per week, one lift twice per week, and one lift once per week.
8-Week Base Building Program for Busy Lifters
This program requires minimal setup and equipment, includes three training days per week, and is designed for each session to be completed in roughly one hour.
Off-Season Bodybuilding Program for Powerlifters and Strongman Competito...
A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.
WATCH: Forearms First — Building Forearms Like Popeye
Wrist curls alone aren’t going to cut it. Try this protocol instead.
WATCH: Building Armor-Plated Pecs with Josh Bryant and Jonathan Irizarry
This workout uses a holistic approach in order to build strength, explosive power, and hypertrophy, utilizing a combination of light weight, heavy weight, tempos, isometric contractions, giant sets, bands, and the Juarez Valley finisher.
WATCH: Badass Back Attack with Greg McCoy and Tyrus Hughes
This full back workout uses innovative thinking and multiple intensity techniques to maximize results.
The Advanced Lifter's Peaking Cycle for Lower Body
This is the training cycle that finally got my squat over 800 and my deadlift over 700 in the same meet.
The Isometric Deadlift Cycle That Took My Deadlift to 800 Pounds in 22 M...
Isometrics are so terrible, in fact, that I am going to give you the exact cycle I use. If you are willing to go through everything I lay out, I am willing to give it away.
WATCH: Unilateral Specialized Power Training
To improve athletic power, functional core strength, and body composition, check out these video exercise executions and training strategies that you can use right away.
York Barbell Hall of Famer Rickey Dale Crain
Inducted in 2000, he is a five-time IPF World Champion, 10-time national champion, and much more.
Powerful (Yet Healthy) Boulder Shoulder Training
Building rock solid shoulders with excellent functional strength requires the correct strategies and gritty effort. This guide will show you how to get the most out of your shoulder work.
Glute Gains: My Top Exercises and Build-A-Booty Program Design
Engaging your glutes is half the battle. Structuring a program with the right exercises is the other.
Building Aerobic Capacity with Barbell Conditioning
The concept is simple but undergoing this challenge will feel anything but easy.
Hypertrophy Hierarchy: How Your Muscle-Building Program Should Evolve Ov...
The techniques of top bodybuilders may look fun. They may entice you. But first, you need to earn them.
THREE DAYS LEFT — Win 12 Weeks of Free Online Training from Team Elitefts
Participating coaches include; Swede Burns, Clint Darden, Julia Ladewski, Brandon Smitley, Joe Schillero, Ken Skip Hill, Zach Gallmann, Matt Ladewski, Shane Church, David Allen, Casey Williams, Dani Overcash, David Kirschen, Sheri Whethem, Ken Whethem.
Combining Fortitude and CTP Training
With the help of David Allen and Scott Stevenson, I have turned my six months of recovery into a period of growth and new training insight.
How I Benched 500 Pounds As A Teenager
The methods weren’t perfect, the food was mostly shit, but it worked. There are a few things I’d change before recommending this for someone else.
An Updated Deadlift Cycle for Average Joes
This 16-week cycle is for gym rats who have been lifting long enough to have good technique but aren’t interested in peaking for a meet.
An Experiment in Overreaching
In the weeks leading up to my vacation, I intentionally out-trained by ability to recover in attempts to spur super compensation. Here’s what I learned.
The Pyramids of Giza: A Prowler Challenge
This three-part competitive conditioning challenge will leave you searching for a puke bucket. Can you handle it?
The Training of Vince Anello: How He Became the First Man Under 200 Poun...
The five-time IPF World Champion and York Barbell Hall-of-Famer opens up about his life and the methods he used to build his incredible strength, including a 14-week deadlift routine.
16 Week Strength Training Program for Ultra-Marathoners
Athletes get banged up over the years through training, especially for high-endurance events. How do you factor in all these variables when programming to keep your clients healthy , competitive, and injury free?
3-Week Cycle of Off-Season Volume Fun
We’ve had great success devoting three weeks to volume in transition from and to competition prep with this 2-on/1-off/2-on/weekend-off setup.
Dario vs The Deadlift: 100 Pounds in 10 Months
By designing his training program to address each of his technical, mental, and muscular weaknesses, I was able to help Dario claim the record he deserved.
Speed and Conditioning for the Youth Athlete
This sample one-week program outlines training tactics for developing basic fundamental movement skills.
The Scariest and Stupidest Exercises to Do This Halloween
They’re brutal, spine tingling, and puke evoking. You might even consider trying one of these workouts this Halloween weekend. If you do…good luck.
Matt Smith’s PR Westside Program
Out of 16 years at Westside, this is the program I used for my PR 1160 squat and 2673 total.
Jump Higher and Run Faster with Contrast Training
The application of contrast training uses powerful synchronized activity to produce stronger, faster athletes. Use these practical guidelines to increase maximum power.
Programming for Rugby Inside Backs
These strength and performance methods for positions 9, 10, and 12 maximize individual player abilities on the field and produce more capable athletes.
WATCH: Casey Williams' Bench Methods and 12-Week Raw Program
These 6-week max effort and 4-week dynamic effort waves have taken Casey’s raw bench to 540 pounds. Watch as he explains his approach to chasing 600 and how you can use his methods yourself.
WATCH: Training Chest at elitefts Compound with Dave Tate
I’m still learning how to train like a bodybuilder in my current cycle. Here’s the full workout and everything Dave taught me this week.
WATCH: Hypertrophy Circuits for Athletes in a Team Setting
Offering a standardized program of muscle-building protocols can keep your athletes engaged and motivated to complete the training demands.
Figure and Powerlifting Program Design: 4-Week Training Cycle
If you are a dual sport competitor, your training must allot proper focus to the intricacies of each discipline. Use this template as a guide.
WATCH: Pre-Workout Circuits to Optimize Training Time and Maximize Perfo...
Training a high number of athletes in a limited number of time poses unique problems for timing and extensive warm-ups. Use these quick and efficient protocols to streamline team workouts.
5 Protocols to Build Bigger, Stronger Legs
If you want legs that shake the ground and crumble the streets where you walk, you’re going to need some specialized training techniques. Don’t worry, we’ve got you covered.
The Seminar That Changed Training (full version)
This seminar is the real deal, not a staged production. It is exactly what I was teaching years ago.