The Optimal Powerbuilding Split
Powerbuilding is not just bodybuilding with the squat, bench press, and deadlift tacked on. It’s also not just powerlifting with accessory exercises.
Anti- Dad Bod Training Program
Now that you’re a dad, your programming has to be taken back to the drawing board. One thing you don’t have time to waste is time.
5 Ways To Take Your Program To The Next Level
1. Prioritize Strength Training It’s important to note that strength provides the basis for success across multiple modalities, increased resiliency and longevity, connecting to every biomotor ability. Even if the goal isn’t necessarily to improve maximal strength (increasing your 1-rep max squat), there are still connections between maximal strength and other abilities such as […]
5 Things You Can Still Believe In
Aside from Santa’s elves personalizing your hand-made gifts. Oh, and Santa traveling from the North Pole to your residence to deliver your gifts with Rudolph the red-nosed reindeer.
4-Week, 3-Day Hypertrophy and Strength Block
I, along with most of my clients, don’t have time to train 4x per week. So, I wanted to share an example of what a progressive four-week, three-day block could look like for you if you’re having the same weekly time crunch.
LISTEN: Table Talk Podcast Clip — The Programming Process Behind the Wor...
Training is more than the squat, bench, and deadlift — especially for a child on the autism spectrum. According to Sheena, bring together observation, communication, scheduling, progression, and motivation, and you’ll have a solid start to a program.
Solve the Progression Code with Axiomatic Strength Training
Once you learn how to activate muscles effectively, you’ll always see some progress in your training. Start here with the basics of axiomatic conditions.
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.
Every Training Method Is Useful
…and every training method is useless. Let’s look at 1×20, APRE, and VBT to understand what this means.
Stay the Course
Think about all the things you sucked at the first time you tried them: walking, talking, reading, writing. What if you’d given up on them after a failure or two?
RANT: Stick with the Program
You paid a coach for a program and don’t like what they gave you? There’s a right way to handle this situation — and it’s not by deviating from the plan just because you want to.
Dusting Off the Past to Answer Questions for the Present
There is often hope that the future is the timeframe where many problems and questions of humanity will be solved. But sometimes the questions have already been asked, pondered, explored, researched and answered.
Embrace Being the Individual You Are
There is so much information that you could spend days, weeks, and months learning, without ever actually lifting a damn thing. Don’t become paralyzed trying to weed through all of the varying perspectives.
Case Study: Programming Considerations for the Injury-Prone Powerlifter
Taking two of my lifters, let’s break down all the variables that come into play for individualizing their programming to keep them not only progressing but also healthy.
Information to Insight
Science, intelligence reports, and training programs all require a thesis whereby assumptions are made on the path to turning raw information into good insight.
WATCH: Table Talk with Nate Harvey — Do You Need A Planned Deload?
Is deloading a necessary part of improving as a lifter or is it just a weak excuse to be lazy one week out of every month?
Train to Think or Think to Train
If you don’t understand the reason behind doing something, how will you know if you are getting the proper results out of your efforts?
S&C Meeting of The Minds — Training A New Generation, Bandwagon Tren...
Coaches Kitchen, Clapp, Nosak, and Showers are back to answer more questions about succeeding in the strength and conditioning field.
Programming 201: The Realistic Strength Program
You can have the holy grail of training programs, but if it doesn’t fit your job, it isn’t any good.
Mental Health and the Strength Athlete: Building A Better Training Program
When building an effective training program, you must consider each variable that influences your performance — including the stressors that affect your mental health.
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.
Ten Time-Proven, Big-Three Technique Tweaks for Happy Joints
Are you getting beat up from squatting, benching, and deadlifting? Here’s a handful of tips to help cure what ails you.
Building Technical Proficiency in Supplemental Deadlift Movements
Getting outside of your comfort zone, and literally getting uncomfortable can be a key to get you past plateaus and sticking points.
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.
Unification of Training Stimuli (with Program)
You might call this The Grand Unified Training Theory: attempting to combine the training elements of Olympic lifting, powerlifting, strongman, and bodybuilding into one single training program.
Breaking the 600-Pound Bench Barrier
My road to 600 can be broken down into two phases of training: the Raw Strength Phase and The Equipped Peaking Phase. Here’s how I did it.
Is Your Coach Giving You What You Need?
There are a lot of coaches to choose from and they all think they’re the best. What criteria should you use to judge them?
WATCH: Table Talk — Analyzing Training Methods
The people who really don’t know what the fuck they are doing are the ones that are taking the business from you because you are too wrapped up in the wrong things.
Building A Great Lifting Crew — Advice for Hardcore Lifters
The information in this article is meant for lifters who care about only one thing: building the biggest powerlifting total possible.
Building A Great Lifting Crew — Advice for Normal Lifters
The majority of people that go to the gym want a place where they can have fun, get stronger, and not be stressed in an overly-competitive environment. Here’s how to do it.
WATCH: Training Camp Q&A — Overtraining, Openers, and Body Composition
JL, Swede, and Casey answer multiple questions in this video, ranging from how to control training intensity to picking openers to nutrition for powerlifters.
Why Comfort Can Kill Your Progress
Familiarity and comfort aren’t always bad things — I drive the same route home every day. But in your diet and training? Be ready for change.
WATCH: Table Talk — The Best Accessory Exercises for the Squat, Bench, a...
If you want to build your total, you need to pick the right accessory movements for all three lifts. Here are my favorites.
Tapering for a Powerlifting Meet
Let’s evaluate how to train in the final four weeks leading to a competition. Most importantly, what does it mean to taper and how should you do it?
How To Train Around Old
Please don’t believe the clichés that age is only a number or you’re only as old as you feel. If it were only a state of mind, we all could stay 21 forever.
REGISTER NOW: April 30th Training Camp with JL Holdsworth, Swede Burns, ...
You will have the opportunity to learn about any topic in strength training you choose, from execution of the main lifts all the way down to minute details of accessory work.
Calves to Cows — 5 Methods to Improve Your Calf Development
You can’t easily change the shape or insertion of the lateral or medial head of the gastrocnemius muscles. But you can develop impressive calves with these techniques.
Effective or Ineffective: When To Keep or Drop Your Training Program
Your body must undergo multiple stages of adaptation before you decide whether or not your training program is working for you. Patience, my friend. Patience.
Assessing Your Dysfunction — Finding Why
Still searching for your quick fix? You won’t find it anytime soon.
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.
The Problem With Your Cookie-Cutter Program
If you follow the guidelines of your program without understanding the reasons for the methods, you’re missing two things that will make or break your progress: individuality and specificity.
Boyneside Strength and Performance Leads Physical Development in Droghed...
Dean Gartland and his business partners found a way around their unfortunate experiences in commercial gyms: open their own facility, and do it the right way.
Olympic Lifts Have No Place in an Athlete's Physical Preparation
Do these beloved training movements contribute to soft tissues injuries more than they improve athletic performance? Before you make up your mind, hear me out.
3 Keys for a Better Strength Program
Program writing can be difficult. Here are three solutions that I’ve used in my own training to help you with this process.
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.
8-Week Off-Season Figure Training Plan
This program reveals the approach I use for bringing up weak points between shows without neglecting the necessary foundation for all competitors.
WATCH: The Justin Harris Training Philosophy
This unique, time-proven methodology has made Harris a master of both bodybuilding and powerlifting.
The 12-Week Training Program I Wrote with Jim Wendler
The lessons I have learned from Jim power this program for pure strength progression over time.
Programming Progressions for Beginning Personal Training Clients
Whether you’re a beginner to a training program or a personal trainer working with first-time clients, these progressions work as a fool-proof guide to producing results over time.
Summer Training for Football (with 8-Week Program)
Like no other sport in America, football relies on a productive off-season to dominate in the fall.
3 Powerlifting Rules We Keep Forgetting
While you program the complex details of a meet-training cycle, don’t over look these principles your strength is built upon.
Shelby Starnes' 3-Way Hypertrophy Split
This routine divides training into push, pull, and leg sessions for maximal muscular growth and optimal time efficiency.
General Mistakes All Powerlifters Make
There are things that are right in powerlifting. There are things that are wrong in powerlifting. And then there are things that work for only you. Learn to tell them apart.
7 Meet-Day Tactics for Putting Together Your Best Total
You’ve spent days, weeks, and months preparing for the meet. These tips will ensure your efforts were not in vain.
Triphasic Training for Powerlifting
If your intensity level and explosive base are lacking, this 21-week meet prep program will help where max effort and dynamic effort work could not.
How to Train the Final 2 Weeks Before a Bench-Only Meet
Don’t waste a good training cycle and lose your momentum two weeks out. These are the techniques I used for my 780 bench.
Are You Evolving as a Lifter?
When you begin to see your training as more than sets and reps, you’ll find the balance you need to program intelligently.