If I could go back in time and speedrun these gains, which 10 exercises would I pick? That’s what I’ll be covering today – a topic brought to you by Bald Omni Man. Now as a quick disclaimer, I will point out that I’d personally never stick to only doing 10 exercises. I believe in higher exercise selection for minimizing overuse, and being the jack of
If you’re not only training to failure, the more sets the better. Optimal hypertrophy guidelines advise 10-20 sets a week, after which may yield diminishing returns regarding recovery. But that’s the thing, this discussion has always been about weekly volume. Not necessarily within a single session or even prescribing an exact number of sets per exercise. And even when analyzing various training styles whether bro-inspired or
Since the passing of legendary strength coach, Louie Simmons, I’ve been receiving many questions on the conjugate system. Serious lifters want to know exactly how I program it for raw strength & general performance. In this special article, I’ll explain all the important modifications that lead to superior results. For those who are new here, training with these methods has allowed me to bench press 405lbs
In this article, I will cover the general benefits and programming of belt squats, the advantages of this Bells of Steel Belt Squat Machine over a DIY setup, and share specs. Let’s start by answering the question: what is the point of doing belt squats? Belt squats are essentially the same movement pattern as a barbell back squat, but with the weight being loaded through the
There are many lifters who reach the intermediate stage on their upper body, but not their lower body. In contrast, many become intermediates in the lower body but not the upper body. For those particular cases, what’s the next step? Run a pure intermediate/advanced program and sabotage one-half of their body? Or continue to run a novice program knowing 100% that the stronger half will plateau?
This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple