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16 Inch Trap Bar Deadlift
The 16 Inch Trap Bar Deadlift is a strongman-style deadlift variation performed using a trap bar positioned at an elevated height of approximately sixteen inches from the ground. Unlike a traditional deadlift performed with a straight barbell, this lift uses a hexagonal trap bar that allows the athlete to stand inside the implement while lifting…
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Connective Tissue Strength Workout: Training the Tendons, Ligaments, and Joint Structures that Support Real Strength
Muscles move the weight, but your connective tissue determines whether your body can actually handle it. Every lifter eventually hits a point where their muscles can produce more force than their joints, tendons, and ligaments can safely tolerate. When that happens, progress slows. The nervous system starts holding back force production, joints start to ache,…
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Viking Deadlift
The Viking Deadlift is a strongman-style deadlift variation performed with an axle bar set at an elevated height, typically between 21 and 24 inches from the ground. Unlike a conventional deadlift where the bar begins on the floor, the Viking Deadlift starts from a higher position, reducing the range of motion while still demanding tremendous…
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Nervous About Joining a Gym? Read This Before Your First Visit to Gegns Gym
Joining a gym is one of the most common steps people take when they decide it’s time for real change: more energy, more strength, less pain, more confidence. But the first visit is where most people hesitate, or never show up at all. Not because they lack effort or desire, but because gyms can feel…
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Strongman Farmer’s Walk: Techniques for Maximizing Grip and Speed
The farmer’s walk is one of the most straightforward yet brutally effective events in strongman. Pick up heavy handles and move. That’s it. But execution separates the top finishers from everyone else. Grip fails. The core softens. Shoulders round. Pace drops. And seconds or meters lost in the middle of a run decide placings. At…
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Women Should Lift Heavy at Every Age, Not Just After Menopause
Everybody’s finally talking about women lifting heavy after menopause. Good. That conversation is long overdue. Strength training improves bone density, holds onto muscle, and protects the hips and spine as estrogen drops. But there’s a deeper truth underneath the headline, and most people walk right past it. The goal was never to start lifting heavy…
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Strength Coaching and Training Programs
Strength is not built through random workouts. It is developed through structured training systems that progressively challenge the body while allowing time for recovery and adaptation. Athletes who follow organized training programs consistently outperform those who rely on unstructured gym routines. Structured Training For Real Strength Development Strength coaching and training programs provide the structure…
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Types of Muscle Growth and Structural Hypertrophy
Muscle growth isn’t one single adaptation. Several different physiological changes can all add size to a muscle, and they don’t all do the same job. Once you understand the differences, it’s easy to see why some kinds of growth build real strength and others mostly build the look of it. The three forms strength science…
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Strength Athletics Coaching and Competition Preparation
Strength athletics demands more than general fitness. Athletes who want to perform at a high level must develop strength, power, endurance, and the ability to execute under pressure. Competition preparation requires structured training that develops these qualities in a systematic way. Training for Performance When It Matters Most Strength athletics coaching focuses on building the…
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The Real Beginner’s Guide to the Gym: What Actually Matters When Starting at Gegns Gym
Walking into a gym for the first time can feel intimidating. You don’t know what the machines do. You’re not sure where to start. Everybody else looks like they know exactly what they’re doing. The last thing you want is to look lost, or worse, get hurt. Here’s what I’ve watched play out over and…
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Strongman Yoke Carry: How to Build Stability and Speed Under Heavy Loads
The yoke carry is one of the most demanding events in strongman, and one of the most revealing. On the surface it’s simple. Load a heavy bar across your traps and move it fast. Under real contest weight it turns into a full-body test of bracing, breathing, footwork, shoulder packing, and composure under brutal axial…
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Why Connective Tissue Limits Strength
When lifters think about getting stronger, they think about muscle. Bigger muscles, heavier weights, harder sessions. That’s usually where the whole conversation starts and stops. But muscle is only part of the system. Every pound you lift has to travel through tendons, ligaments, and connective tissue before it ever moves the bar. If those tissues…
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