Weekly Tip – Training Is Meant To Be Hard

Get through the hard stuff and reap the results. Don’t slack in your training! Find out more here.

Your training is meant to be challenging in order for it to elicit the response needed for your goals. The idea of the training for putting on muscle, getting stronger and/or losing fat is that it is difficult enough to create a stimulus for your body to adapt to. This will mean it gets hard sometimes and that is the idea, as it is what will help you make progress.

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Weekly Tip – Condition Yourself For Comp

Back cramp after squats on comp day? Dreading deadlifts? These tips might help for your next competition.

This past weekend I had an excellent time competing at my first national level competition, which was the Junior British Championships. To see how I did feel free to go to my Instagram where I posted a recap.

While I was there, I obviously witnessed a huge variety of people lift and managed to observe some trends. The trend I’ll be talking about today is competition conditioning; what I mean by this is the ability to get through a competition day without suffering a loss in performance or a large amount of physical inability.

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Weekly Tip – Work Capacity Is Not Built Overnight!

When training for strength and muscle gain, volume is one of the most important training variables. Generally, when in an “offseason” block of training, or post-competition, lifters aim to improve their work capacity in order to be able to handle the training volume in their programme.

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Weekly Tip – There Is Nothing Wrong With Strengthening Your Strengths

For constant improvement, focus on your strengths just like you do your weaknesses!

There is nothing wrong with strengthening your strengths. Keep your strong, strong. Don’t neglect your strong points. Get strong, stay strong. A strength is never a weakness.

You get the point.

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Weekly Tip – Competitions Are Not Training

Your performance at competitions does not always reflect what you have done in training. Understanding the variables involved can prevent this.

Powerlifting is a sport that presents a large number of variables. These variables are more prevalent in a competition setting due to the nature of the sport.

Training should be treated as a separate entity from competitions and this is something I wish I had realised sooner, as it has definitely affected how I have performed at almost every competition I’ve done.

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5 Tips To Improve Recovery (It’s Not Supplements!)

Training hard is great but recovery is important too! These 5 tips might be what your programme needs!

Recovery from training is easily one of the most important aspects when it comes to reaching your goals whether it be strength, muscle growth or a blend of both. This also applies to physical fitness and sports performance.

Training hard is one thing, but applying some recovery methods or at least having knowledge about them is important for longevity, injury prevention and optimal training performance.

Let’s get into it.

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Some Simple And Effective Accessories For Strength And Size Gains

Accessory movements are often overlooked or made too complicated, this article outlines some of the basics for the squat, bench and deadlift.

Summary

  1. Accessories are key for a programme aimed at building strength and muscle
  2. Accessories are particularly useful for compound movements to improve all aspects
  3. Accessory movements are often something that is neglected or performed lazily
  4. A lot of accessories are made too different from the main lift
  5. This article outlines some useful and effective accessories for the squat, bench and deadlift

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Row Your Way To A Bigger Total (And Posterior Chain!)

Rows and building the posterior chain go hand in hand. Get the information you need in this article!

Overview

Whether it is to increase your total in powerlifting, get bigger and/or stronger, develop as an athlete or sportsperson and also for health reasons, chances are a BIG and STRONG back/posterior chain will benefit you.

The posterior chain comprises of all the muscles on the rear of the body including the upper, mid and lower back, glutes, hamstrings and calves. These muscles are the prime movers for a huge amount of exercises and also have a massive influence on things like posture and back health.

Considering these points, it is wise to put emphasis on strengthening these areas. The main movements (squat, bench press and deadlift – for powerlifting anyway – overhead pressing and pull-ups can also be included) will only do so much to develop the posterior chain!

This is where ROWS come into play; one of the best back builders and an exercise with an enormous amount of variety. Continue reading “Row Your Way To A Bigger Total (And Posterior Chain!)”

The Benefits Of Submaximal Training

Submaximal training should be the basis of any solid training programme, but is often neglected. See the benefits here!

  • 10 minutes read
  • Learn why training at lower percentages is beneficial
  • Beneficial for beginners all the way to advanced lifters

Summary

  1. Submaximal training is working with intensities well below your 1 rep maximum
  2. Bar speed and technique are two of the most important components to getting stronger
  3. It enables a lifter to produce better reps overall
  4. Better reps equals better technique and potential for faster strength gains
  5. It allows technique to be refined and for reps to be consistent
  6. There is more room for error with submaximal training
  7. Regular high intensity training has its place such as near to competition or max testing

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Creatine – A Quick Breakdown

Creatine is one of the most misunderstood supplements on the market – this article covers everything you need to know.

  • 10 minutes read
  • Short and concise breakdown of creatine
  • Find out the facts and the truth

 

Summary

  1. Creatine is the most researched sports supplement
  2. Creatine is a naturally occurring substance
  3. It aids anaerobic energy systems (shorter, higher intensity energy production)
  4. There is no need for a creatine “loading phase”
  5. Creatine monohydrate is the most common form and is perfectly sufficient, don’t believe all the fancy marketing!
  6. 5 grams per day is the recommended and effective dose for creatine
  7. Creatine is NOT a steroid, it is perfectly fine for athletes who are drug-tested
  8. There have been some minor noted side-effects of creatine, such as cramping, which can be solved by staying well hydrated

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