Build the Back, Spare the Spine
The healthier you can keep your spine, the longer you can train heavy and grow muscle. Here are my top-10, spine-friendly exercises.
What Is Elite in Powerlifting?
It takes a long time to be elite—truly elite—in this sport. Don't try to change the standards. Change the way you work.
You’ll Be An Old Bastard One Day Too
If you had asked me when I was 20 if I was going to still be training at almost 50, I would have said absolutely. I just didn’t know these five things would change.
Three Training Methods to Strengthen Your Weak Points
As simple and extremely important as this principle is, I continue to see so many lifters overlook or misunderstand it year after year.
A Young Athlete's Redemption
When the tall, piper-cleaner thin baseball player showed up, I didn't think he'd last long. I was wrong.
Contest Prep Aftermath: Reverse Dieting and Training
In this first installment of the three-part series, let’s dig into the rationale behind reverse dieting and why it is so important for not only your growth as a competitor but your long-term health.
Finding Strength: Colosseum Strongman
During my trip to this Columbia, Maryland gym, I witnessed first-hand the hospitality of Jon Ward and his strongman crew.
144 Things I Love and Hate About Powerlifting
Every lifter has their own reasons to love or hate this sport. Here are mine.
elitefts Classic: How to Set Up A Program — A New Look at Weak Points
I don’t know how many questions we’ve gotten about how to train certain weak points. Of course, almost every question is in regard to a weak muscle group or a certain portion of a lift.
WATCH: Off Topic with Dave and Jim — PEDs and Training Frequency
Kicking off the new series, Dave Tate and Jim Wendler take on a topic of heated debate.
When to Build Strength, When to Display It
Think about it. How do you prioritize these aspects of your training?
Intra-Workout Nutrition Q&A: BCAAs, HBCD, and Supplements on a Budget
You have questions, team elitefts has answers. Today’s topic: intra-workout supplementation.
Tweaking the APRE Cluster Method
I had used the APRE Method with great results in the past. After trying some new things in the summer, we decided to implement these changes in the fall.
5 Key Lessons From Contest Prep
Stepping on stage is reserved for a special breed of lifter, but the lessons you learn from competing apply to all training goals. Here are the things my rookie bodybuilding season taught me.
Reset Your PR's
In a perfect world, you’re always getting stronger and your PR’s are always moving higher. Well, this world isn’t perfect, and you need to remember that if you want to get stronger.
Finding Strength: East Coast / West Coast Strength
This New Jersey gym brings together the best training methods to spread the Strongman culture.
Finding Strength: The Mission
The purpose is simple: bridging the gap between Strongman and the public.
We Are Just Cavemen With Smart Phones
Technology moves forward, but we are the same. Physically, we are all made of the same DNA as the humans who came before us. Let’s train like it.
Which Way Should S&C Go?
As I see it, there are three directions that this profession can go. I know I favor one and I’ll explain why.
Relentless Hypertrophy Protocol: How Sequencing and Repetition Stimulate...
The goal was to create a training model that would maximize hypertrophy in minimal time and that would be “low tech, high effect” in its design.
Acumobility — A Game Changer in Mobility
Once the orange ones lose their painful effect, you need to get yourself blue balls. Yeah, I said it. Blue balls.
How To Build A Bench Press with Trashy Triceps
If you train smart and put in the work, your nagging pains will not stop you from hitting a PR.
Parallels of Lifting and Life — Confidence, Arrogance, Priorities
Chad shares how difficulties in a personal situation had him look to lifting for answers.
5 Old School Principles to Hold Onto
If you do not follow these principles in your programming, you are building a house out of sand.
Social Skill Integration Through Movement and Strength: ½ One-to-one, ½ ...
In this type of training, we’re taking things one step further — we share the training experience with a partner.
5 Barriers: Why You're Having A Bad Experience with PT
Get the most out of working with your rehab expert so you can move better with less pain.
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.
8 Rules for The Hard Gainer
You’re sick of spinning your wheels. Trust me, I get it. I’ve been there. Here’s how to stop being timid and weak.
Are You Just Going Through the Motions?
Life is meant to be lived. Stop sleepwalking through life and waiting for things to happen.
Should Pain Be Normal?
Most people automatically brush pain off as something that is a typical part of life, but I’d say that, “no pain, no gain” is furthest from the truth.
The Dying Art of Strength and Conditioning
Between art and science, the pendulum has swung massively to one side.
The Mandatory Deload
My biggest mistake over the last few years was competing too much and training through injuries. Taking time off was probably the most difficult thing I’ve ever had to do.
WATCH: Interview with Acumobility’s Brad Cox
Cox and Duffin discuss hip shift and pelvic tilt in the squat and deadlift, giving quick fixes and demonstrating five assessments to improve your performance.
Mental Health and the Strength Athlete: Strength Beyond the Barbell
Mental illness isn’t something you hear often in the strength world — but that’s not because it doesn’t exist.
Top Four: What Are Your Priorities?
Dave has always said that elitefts is for those who place training as a top priority in their life. But what does this really mean?
40 Years and 40 Lessons
On my 40th birthday I reflect on the things I learned for each year of my life.
Perspectives on Hypertrophy
My viewpoint runs counter to much of the current climate, which is dominated by the short-term perspective of a “hypertrophy phase.”
A Refresher on Traditional Periodization
Before there were a bunch of fancy training programs, and after Milo carried the growing cow a bit further each day, there was traditional periodization. Let’s review.
4 Powerlifting Trump Cards You Should Hold Onto
Just like a game of euchre, there is an optimal time to play these trump cards in powerlifting.
WATCH: Bench Press Instruction with JL, Swede, and Casey
In this final collection of footage we’ll share from our April training camp, the three expert coaches demonstrate the proper way to learn and improve the bench press.
Progressions and Regressions in Strength and Conditioning
This model allows you to assess and modify the training of your athletes based on their daily performance and movement proficiency.
The CVASP Podcast: Episode 15 with Dr. Bryan Mann
Bryan cuts to the chase and shares the latest topics that are making his skin crawl.
Three Days at Kabuki Strength Systems
Through our many adventures, Chris Duffin and I trained, went four-wheeling, ate A LOT, and talked about many aspects of coaching and programming.
Adaptive Thermogenesis — The Beauty and the Beast of The Biggest Loser
Starvation Mode is the not-so-accurate term for your body’s reaction to extreme caloric deficits. What price do you pay for rapid weight loss?
Do You Have a Fat Slob for a Wife?
I’ve been married for 23 years and have had a wife fluctuate from one extreme to another. Just hear me out.
Hip Squatters vs Back Squatters — What is the Proper Way to Squat?
There are two types of squatters: hip squatters and back squatters. The proper way to execute the lift depends on which technique is best for you.
Resistance Training for Young Girls — Building More Than Strength
As a father raising a young girl, I have seen the importance of empowering the next generation of women. Here are my recommendations.
How Can I Get Stronger?
Whether you’re healthy or coming back from injury, try incorporating these things to increase force production and longevity.
Practical Programming Adjustments Determined By Age
If you aren’t considering this factor, your training is suffering.
Building the Biggest Hood in the Hood — Juarez Valley 10 Push-Ups
The Juarez Valley 10 is the ultimate chest finisher — this sequence will have your chesticles swell up like the Himalayas!
Zoo RunRun — Blaine Crosses the Finish Line in His First 5K
Two faces in a crowded zoo, here’s our story: a 14-week play-by-play that prepared us for the rigors of race day.
3 Old-School Exercises You Need in Your Training Plan
Growing and progressing is the name of the game. You should do what works even if it isn’t new.
50 Things All Handlers Need to Know
This list and the included video give you what you need to know before, during, and after the meet to help your lifter reach their competitive goals.
WATCH: Reno Hardcore with Guest Chris Duffin
Kabuki, mental aspects of training, masculinity, geared vs. raw lifting, RPE — it’s all here in this video with two all-time great powerlifters.
Things I Have Learned From 15 Years of Conjugate Training
Through a lot of ups downs since 2002, I’ve learned things both the hard way and the easy way. In one quick read, here are 137 of the best things to remember about conjugate.
Iron, Intensity, and Innovation — I3 Strength and Performance
Brandon Holmes and Marlon Woods open I3 Strength in Performance in Augusta, Georgia for a client base committed to high-level strength and fitness.
Are You Asking the Right Questions?
If you aren’t getting stronger or making gains, you’re doing something wrong. Your first job is figuring out what that is.
Why Do You Lift — Meaning, Identity, Hope and Passion
For the next three or four articles, this is our topic: motivation. This first part will explore the construction of meaning, identity, and the origins of motivation.
