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HIIT for Powerlifters: Conditioning Without Killing Strength
Powerlifters tend to avoid conditioning out of fear it will eat their strength. High-intensity interval training, done right, gives you the conditioning benefits without wrecking your lifts. The key word is right, because HIIT done carelessly will absolutely interfere with your strength work. What HIIT Is HIIT means short bursts of hard effort followed by…
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Biceps: The Stretch, the Peak, and the Brachialis
The biceps get all the attention on arm day, but most people still train them with the same standing curl over and over and wonder why they do not grow. The biceps respond to a few specific things, the stretch, the brachialis underneath, and supination, and once you train for those, they finally build. Here…
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The Glycolytic System: Fueling Your Hardest Sets
Not every set in powerlifting is a single. When you push a hard set of five, or grind through back-off work, the energy comes from a different source than your max attempts. The glycolytic system fuels those longer, brutal efforts, and it is the reason a heavy set of reps leaves you gasping in a…
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Hamstrings: Why You Train Both the Hinge and the Curl
The hamstrings are the most undertrained muscle on most lifters’ legs, and the reason is simple: people train them with one movement and assume that covers it. It does not. The hamstrings do two different jobs, and you have to train both. Here is why you need the hinge and the curl, and how to…
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Pre-Workout Meals: Fueling Up Before You Train
How you eat before you train decides a lot about how the session goes. Show up running on empty, or weighed down by the wrong food, and you’ll feel flat, weak, or queasy halfway through. Fuel up right and you’ll have the energy to push, the focus to work, and the building blocks ready for…
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The ATP-PC System: Where Your Heavy Singles Get Their Power
When you grind out a max single, the power comes from a system most lifters have never heard of. The ATP-PC system, sometimes called the phosphagen system, is your body’s fastest source of energy, and it is the one that drives every maximal effort in powerlifting. What It Does This system delivers energy almost instantly,…
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Own the Stretch: Flyes and Stretch-Mediated Chest Growth
If there is one thing that separates a chest that grows from a chest that just gets trained, it is the stretch. Loading the chest in its lengthened position is one of the strongest growth signals you can give it, and it is the thing most lifters do worst. Here is how to actually own…
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Energy Density: Why Whole Foods Help You Eat Less Without Trying
Here’s one of the most useful ideas in nutrition that almost nobody talks about. It’s not just what’s in your food that decides how much you eat, it’s how many calories are packed into each bite. That’s energy density, and understanding it is the difference between feeling starved on a diet and feeling satisfied while…
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Post-Workout Recovery: What to Eat After You Train
The work you do in the gym is only half the equation. The other half is what you do after, and a big piece of that is what you put on your plate. Train hard and then eat junk or skip eating altogether, and you leave most of your results on the table. Train hard…
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Aerobic vs Anaerobic: Energy Systems for Powerlifters
Powerlifters do not need to be exercise scientists, but understanding how your body makes energy explains a lot about why your training works the way it does. Your body runs on two broad systems, aerobic and anaerobic, and knowing which one powers your lifts tells you how to train and recover smarter. The Two Systems…
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Hydration: Eating Your Water and Electrolytes
Most people treat hydration as a separate thing from nutrition, water on one side, food on the other. But a real chunk of your daily water, and a lot of your electrolytes, come from what you eat, not just what you drink. And whole foods deliver them cleaner than the neon sports drinks the marketing…
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Building Deadlift Lockout Strength
Few things are more frustrating than pulling a heavy bar to your knees and watching it stall there. A weak lockout leaves makeable lifts on the floor. The good news is that lockout strength responds quickly to the right training once you understand what drives the top of the pull. What Drives the Lockout The…
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