Here are three ways that you can trick your nervous system for more strength: 1. An advanced warm-up strategy involves the process of postactivation potentiation. By gradually ramping up your low rep warm-up sets beyond your working weight, it will increase strength for your work sets. There are different ways to really tap into high-threshold…
Here’s a program that I designed to assess structural balance while training. Built into this routine are tests that involve specific norms from various strength authorities, including Al Vermeil, Bill Hartman, Charles Poliquin, Dan Wathen, Mike Boyle, and Dr. Stuart McGill. Here’s what it looks like: Day 1 A1. Close-Grip Bench Press: 6 x 3…
In the presentation below I discuss a new way to plan your strength training programs. I call it “The Alternating Conjugate Periodization Model” and I think you’ll find it interesting. Take a look… For more information, check out page 101 of my book The Elite Trainer where I devote an entire chapter on periodization.
Wouldn’t it be nice to pop a can of spinach and have instant strength just like Popeye? Well, I’ve spent years researching the subject of strength training and in my journey, I‘ve discovered some of the most effective, cutting-edge techniques from many of the world’s leading experts. Today I’ll introduce six unique methods to increase…
“Chin up… Chest out… Look straight ahead… Brace the abdominals… Grip the bar tight… Push the ground away through all four corners of your feet… Drive the hips forward as you clear your knees… Stand tall… Control the lowering… Gently touch the ground, pause and go again…” “Oh yeah, don’t forget to breathe!” Strength training…
Q: In your article The Russian Approach to Size and Strength mentions “decrease the load by 5% each set” in one section while in others it’s blank. When it’s blank (i.e., no decrease or increase percentage mentioned) does it mean constant weight? A: Maximum Size Method #1 utilizes what’s termed “horizontal sequencing.” All 4 sets…
Is it best for athletes to perform strength and power training on the same day or on alternate days? The answer depends on the goal. If the goal is to improve power, research suggests alternate days is best. If the goal is to increase strength and size, then same day may be a better choice….
Here are two questions often asked in the strength world: Should you train to failure or not? Should you perform your reps fast or slow? You’ll see authorities on either side of the fence for both issues, but the reality is that any stimulus will work for a period of time until you adapt to…
The article Why Women Can’t Do Pull-Ups that appeared in The New York Times Magazine raised many questions. In particular, what were the researchers from the University of Dayton thinking? If you want to do pull-ups, practice pull-ups! It’s called the Law of Specificity. A modified pull-up on an incline apparatus will not transfer well…