23 Oct
Blog

Heavy Suitcase Deadlifts Build Anti-Rotational Control and Strength

Deadlifting with dumbbells or kettlebells is pointless unless you are doing one-legged variations. Not correct.

Have you ever tried a one-armed variant instead of a one-legged one? Two legs on the floor but only one bell in one hand held by the side of your body. This is the suitcase deadlift, and in many ways it trains the same qualities as a one-legged RDL.

The difference is that you can load this exercise much heavier and have a lot more fun with it. I've included many details of your approach in this article if you need to dig deeper or have specific issues than you should read my online movement principles course.

The benefits of the suitcase deadlift

Why do we do one-legged exercises? It's easy to build one-legged strength. But that's not all. They also help improve our stability, and not just because they build one-sided strength. It's about developing the ability to trigger the core muscles that keep our hips from rotating or shifting in coordinated effort.

Our body finds stability and strength for one side of the other. Our slants on the left turn on to keep us from bending sideways when we hold something heavy on the right side of our body.

We create a force against the floor from our right foot to flex our left lat pulldown.

These cross patterns should be automatic and we should have control and strength on each side to stabilize the other, but that is not always the case.

The suitcase deadlift makes it intuitive to hone this quality.

It feels wrong to tip or twist sideways when lifting a heavy weight off the floor with just one hand. You instinctively and actively fight against it.

Should you do it

This may seem like a remedy, or beginners should practice some before doing heavy deadlifts with barbells. Still, it is just as necessary that elite powerlifters be far removed from the competition during general training blocks.

We will always have a tendency to use one side of our body more than the other in motion.

And while part of it is part of being human, too much is part of a problem that can hurt you.

You can practice a sport that uses almost exclusively one side of your body. Or, you could be a busy professional who does some repetitive tasks over and over again.

It doesn't matter what it is. Repeat the same movements over and over on one side and you will have to deal with some excruciating injury, pain, and discomfort.

Exercises like deadlifting a suitcase can keep you healthy or help repair the damage already done.

Which muscles are involved?

The movement itself works the hamstrings, quads, glutes, and even the back muscles while helping you grab and hold the bell.

However, the real benefit of adding these elements to your workout is that they improve the control and strength of the core against rotation.

The deep muscles of the trunk that stabilize the spine, pelvis, and hips, such as the transverse abdomen, psoas major, and even the pelvic floor muscles, to name a few, can be really stressed and worked harder with this exercise than with any exercise that you have the same weights in both hands.

How to do a suitcase deadlift

Place a dumbbell or kettlebell next to one of your ankles.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Hang down and squat, much like doing a barbell deadlift. You need to squat lower and more upright than a traditional deadlift with a loaded barbell because the bell is not that high off the floor and is placed on the side.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Inhale deeply, filling your entire abdominal cavity and expanding not only your stomach but also the sides of your torso and lower back with air.

Hold on and remember to drive your feet and ankles through the floor while standing. Make sure that your hips do not shoot up in front of your chest and shoulders.

  • As you stand, focus on relaxing your shoulders and sagging, but using the weight to keep the side of your trunk from diving or sloping lower than the opposite side.
  • You want your hips to stay straight all the time.
  • Fight the urge to bend your torso to the side of the weight while standing.
  • Focus on engaging your core so that your hips stay straight and you are not allowed to twist or bend to the side at all.
  • Exhale strongly at the top, then tense back and crouch in the same manner to touch the floor with the bell before standing up again

Add variation

One of the greatest ways to turn things upside down would be to use a barbell instead of a dumbbell or kettlebell.

  • Many people think of using a barbell when doing deadlifts with suitcases, but it must be viewed as an advancement to using a bell.
  • With a barbell, not only do you need to fire your trunk to stabilize yourself and not twist and turn, but you also need to stabilize the bar so it doesn't tip back or forth in your hand.
  • This takes a lot of focus on engaging your shoulders, back, and forearms to stabilize the barbell itself. If you can't fix your hips and pelvis in place first, the use of a barbell will defeat the purpose of the exercise.

First, find stability in your body with bells. Then you can also use dumbbells.

Too far too early

To train core stability and get your legs going, you need to challenge yourself with a heavyweight.

But you have to get involved.

Too heavy a dumbbell on the first day and you stabilize your muscles will likely tire too quickly and make you twist or turn.

And when that happens, nothing protects your back from injury.

For advanced

Regardless of what weight you're using – dumbbell, kettlebell, barbell – swimming reps can make this exercise much more difficult.

Begin the exercise as normal, but if you crouch down after the first rep, instead of placing the weight on the floor or even tapping it on the floor, lower it down until it is only half an inch above lying on the ground. Take a short break and get up again.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Using the weight to move your entire set directly off the floor without touching it, you'll feel tired and painful like you haven't since your overzealous high school teacher. Challenge.

22 Oct
Blog

Heavy Suitcase Deadlifts Build Anti-Rotational Control and Strength

Deadlifting with dumbbells or kettlebells is pointless unless you are doing one-legged variations. Not correct.

Have you ever tried a one-armed variant instead of a one-legged one? Two legs on the floor but only one bell in one hand held by the side of your body. This is the suitcase deadlift, and in many ways it trains the same qualities as a one-legged RDL.

The difference is that you can load this exercise much heavier and have a lot more fun with it. I've included many details of your approach in this article if you need to dig deeper or have specific issues than you should read my online movement principles course.

The benefits of the suitcase deadlift

Why do we do one-legged exercises? It's easy to build one-legged strength. But that's not all. They also help improve our stability, and not just because they build one-sided strength. It's about developing the ability to trigger the core muscles that keep our hips from rotating or shifting in coordinated effort.

Our body finds stability and strength for one side of the other. Our slants on the left turn on to keep us from bending sideways when we hold something heavy on the right side of our body.

We create a force against the floor from our right foot to flex our left lat pulldown.

These cross patterns should be automatic and we should have control and strength on each side to stabilize the other, but that is not always the case.

The suitcase deadlift makes it intuitive to hone this quality.

It feels wrong to tip or twist sideways when lifting a heavy weight off the floor with just one hand. You instinctively and actively fight against it.

Should you do it

This may seem like a remedy, or beginners should practice some before doing heavy deadlifts with barbells. Still, it is just as necessary that elite powerlifters be far removed from the competition during general training blocks.

We will always have a tendency to use one side of our body more than the other in motion.

And while part of it is part of being human, too much is part of a problem that can hurt you.

You can practice a sport that uses almost exclusively one side of your body. Or, you could be a busy professional who does some repetitive tasks over and over again.

It doesn't matter what it is. Repeat the same movements over and over on one side and you will have to deal with some excruciating injury, pain, and discomfort.

Exercises like deadlifting a suitcase can keep you healthy or help repair the damage already done.

Which muscles are involved?

The movement itself works the hamstrings, quads, glutes, and even the back muscles while helping you grab and hold the bell.

However, the real benefit of adding these elements to your workout is that they improve the control and strength of the core against rotation.

The deep muscles of the trunk that stabilize the spine, pelvis, and hips, such as the transverse abdomen, psoas major, and even the pelvic floor muscles, to name a few, can be really stressed and worked harder with this exercise than with any exercise that you have the same weights in both hands.

How to do a suitcase deadlift

Place a dumbbell or kettlebell next to one of your ankles.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, elite athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Hang down and squat, much like doing a barbell deadlift. You need to squat lower and more upright than a traditional deadlift with a loaded barbell because the bell is not that high off the floor and is placed on the side.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abdomen, criss-cross pattern, inclines, psoas, one-sided exercises, remedial measures, core stability

Inhale deeply, filling your entire abdominal cavity and expanding not only your stomach but also the sides of your torso and lower back with air.

Hold on and remember to drive your feet and ankles through the floor while standing. Make sure that your hips do not shoot up in front of your chest and shoulders.

  • As you stand, focus on relaxing your shoulders and sagging, but using the weight to keep the side of your trunk from diving or sloping lower than the opposite side.
  • You want your hips to stay straight all the time.
  • Fight the urge to bend your torso to the side of the weight while standing.
  • Focus on engaging your core so that your hips stay straight and you are not allowed to twist or bend to the side at all.
  • Exhale strongly at the top, then tense back and crouch in the same manner to touch the floor with the bell before standing up again

Add variation

One of the greatest ways to turn things upside down would be to use a barbell instead of a dumbbell or kettlebell.

  • Many people think of using a barbell when doing deadlifts with suitcases, but it must be viewed as an advancement to using a bell.
  • With a barbell, not only do you need to fire your trunk to stabilize yourself and not twist and turn, but you also need to stabilize the bar so it doesn't tip back or forth in your hand.
  • This takes a lot of focus on engaging your shoulders, back, and forearms to stabilize the barbell itself. If you can't fix your hips and pelvis in place first, the use of a barbell will defeat the purpose of the exercise.

First, find stability in your body with bells. Then you can also use dumbbells.

Too far too early

To train core stability and get your legs going, you need to challenge yourself with a heavyweight.

But you have to get involved.

Too heavy a dumbbell on the first day and you stabilize your muscles will likely tire too quickly and make you twist or turn.

And when that happens, nothing protects your back from injury.

For advanced

Regardless of what weight you're using – dumbbell, kettlebell, barbell – swimming reps can make this exercise much more difficult.

Begin the exercise as normal, but if you crouch down after the first rep, instead of placing the weight on the floor or even tapping it on the floor, lower it down until it is only half an inch above lying on the ground. Take a short break and get up again.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abdomen, criss-cross pattern, inclines, psoas, one-sided exercises, remedial measures, core stability

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Using the weight to move your entire set directly off the floor without touching it, you'll feel tired and painful like you haven't since your overzealous high school teacher. Challenge.

14 Oct
Blog

Maximize Muscularity and Strength; Minimize Risk of Injury

Jordan Shallow is a chiropractor, strength and conditioning trainer, powerlifter and educator. He is the co-founder of Pre-Script, which is based on the three pillars of mobility, stability and strength.

In this episode:

  • Jordan identifies the missing piece of the puzzle when it comes to improving performance, gaining strength, gaining muscle mass, managing injury risk and developing more resilient athletes
  • He explains how developing a foundation for skills and stability can enable an increase in strength

This is an interview that I've wanted to do for a few months and I'm excited to finally get it done. When you listen to Jordan it becomes clear what your limiting factor is when it comes to getting results. It shows why you get these excruciating injuries or why you keep hitting plateaus in the gym.

I am willing to bet that you will learn that you have had a blind spot when it comes to your programming. What's crazier is that the blind spot has been hiding in sight the entire time.

If you enjoyed this podcast and cared about it, rate and rate it so we can get the word out and motivate and inspire others to take their performance to the next level.

You can find more podcasts like this on the Breaking Muscle Six Pack of Knowledge page. Here you can find all podcasts for most of the available streaming services including iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM and PodBean.

I am the host, Tom MacCormick, and I am a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts in the world. If you're interested in working with me or learning more about me, follow him on Instagram @tommaccormick.

14 Oct
Blog

Maximize Muscularity and Strength; Minimize Risk of Injury

Jordan Shallow is a chiropractor, strength and conditioning trainer, powerlifter and educator. He is the co-founder of Pre-Script, which is based on the three pillars of mobility, stability and strength.

In this episode:

  • Jordan identifies the missing piece of the puzzle when it comes to improving performance, gaining strength, gaining muscle mass, managing injury risk and developing more resilient athletes
  • He explains how developing a foundation for skills and stability can enable an increase in strength

This is an interview that I've wanted to do for a few months and I'm excited to finally get it done. When you listen to Jordan it becomes clear what your limiting factor is when it comes to getting results. It shows why you get these excruciating injuries or why you keep hitting plateaus in the gym. I am willing to bet that you will learnYou have had a blind spot when it comes to your programming. What's crazier is that the blind spot has been hiding in sight the entire time.

If you enjoyed this podcast and cared about it, rate and rate it so we can get the word out and motivate and inspire others to take their performance to the next level.

You can find more podcasts like this on the Breaking Muscle Six Pack of Knowledge page. Here you can find all podcasts for most of the available streaming services including iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM and PodBean.

I am the host, Tom MacCormick, and I am a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts in the world. If you're interested in working with me or learning more about me, follow him on Instagram @tommaccormick.

24 Sep
Blog

The Trifecta of Strength: Powerlifting, Weightlifting, and Bodybuilding

Eric Helms of 3D Muscle Journey is an accomplished natural bodybuilder, world renowned trainer and fitness trainer. He participated in bodybuilding several times last year, but in 2020 he took on the challenge of competing in three different weight training sports: weightlifting, strongman, and powerlifting. In this episode, we discuss how he balanced the competitive demands of these different sports.

Helms best describes himself as someone way too obsessed with one thing, which is lifting. It influenced his intellectual activities, career choices, and personal activities as an athlete.

If you're in the bodybuilding scene, you've likely seen or heard Helms' competition pictures talk about bodybuilding coaches on podcasts, videos, and social media. If you're interested in powerlifting, you may have heard him talk about weight loss or coaching from Bryce Lewis.

If you're into weightlifting, you may not have heard from him, but that's because, as he self-deprecatingly says, he's the least good at it. And if that wasn't enough, he recently started venturing into the sport of strongman. No matter what he does, it always lifts.

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

23 Sep
Blog

The Trifecta of Strength: Powerlifting, Weightlifting, and Bodybuilding

Eric Helms of 3D Muscle Journey is an accomplished natural bodybuilder, world renowned trainer and fitness trainer. He participated in bodybuilding several times last year, but in 2020 he took on the challenge of competing in three different weight training sports: weightlifting, strongman, and powerlifting. In this episode, we discuss how he balanced the competitive demands of these different sports.

Helms best describes himself as someone way too obsessed with one thing, which is lifting. It influenced his intellectual activities, career choices, and personal activities as an athlete.

If you're in the bodybuilding scene, you've likely seen or heard Helms' competition pictures talk about bodybuilding coaches on podcasts, videos, and social media. If you're interested in powerlifting, you may have heard him talk about weight loss or coaching from Bryce Lewis.

If you're into weightlifting, you may not have heard from him, but that's because, as he self-deprecatingly says, he's the least good at it. And if that wasn't enough, he recently started venturing into the sport of strongman. No matter what he does, it always lifts.

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

19 May
Blog

4-Week Ladder Template to Gain Strength

I have been writing programs for myself and others for over 20 years. I always learn something when I coach someone through a training program, but I also learn a lot when I do a plan myself.

These programs usually start as something, but evolve considerably until I graduate. I have never been one who followed a written program, mine or another, and only trust the process. Ironically, I give clients the opposite advice. Do what I say, not how I do it seems to apply well here.

Requirements for the power conductor equipment

As I write this, everyone is dealing with a crisis that is forcing adjustments from their regular training routine. Some people, including myself, have trained at home for many years and are not dealing with a lack of equipment. Others have managed to beg, borrow, and hopefully not steal their way to a simple home gym.

This program is designed for people who have at least access to a barbell and a significant amount of weight. A significant amount is relative to every person. If you have a squat rack, that's nice! A bench? Even better.

These simple pieces of equipment are what I base the program on for myself. You can only get by with a barbell, but the exercises need to be adjusted. You can't get by with two soup cans and a ball of laundry fluff. Any decent strength program requires considerable resistance, and a barbell is the most obvious way to do this.

Just as important as the basic equipment, you need a significant amount of another valuable good – time. Although the program is not complicated, the workouts can be quite long depending on how long you want to rest. If you are one of the many who have a little more time available, it seems like an excellent way to get stronger.

The last thing you need is a little patience. You will do four exercises throughout the program. No more. The program could be adjusted to do less, but I won't go into the numerous combinations of exercises, rest periods, and repetitions that are possible. I'm just going to present the basic template, and you can play as you like at your own risk.

The 4-week lead template

The exercises I chose are:

  1. Barbell squat
  2. Bench press
  3. Deadlifts
  4. pulling up

You can choose any variation of these exercises, e.g. B. a horizontal bar, a horizontal bar, an incline or a sumo. This is your call. You must choose your preference at the beginning and stick to it for the entire program.

Training days

You will only do two exercises a day. I refer to push and pull exercises. I do squats and bench presses on day 1 and deadlifts and pull-ups on day 2.

In the beginning, when I started playing around with it, it was just three exercises that were done three days a week. That was fine, but I like this separation better. You switch between day 1 and day 2 with a day off after you've both completed. Then you repeat. Simple.

The problem for people who think in blocks of seven days is that it takes eight days to go through a microcycle. I am sure that when we leave the traditional seven-day block, time will not collapse by itself – just one way to find out.

Sets and repetitions

As you may have derived from the title, the sentences and repetitions are done on a ladder. If you are unfamiliar with ladders, a full explanation is an article in itself.

One that has been written many times and a simple Google search by Pavel, Ladder, gives you all the information you could want. I will provide the Coles Notes version here. A ladder is when the repetitions increase with each set and the weight stays the same.

For example, a ladder is a 225 pound squat for a set of 2, rest, a set of 4, rest and a set of 6. This ladder can be repeated as many times as necessary. There are many variations on this topic, but we will stick to this basic requirement.

Instead of the conventional set and repetition schemes, a target number of total repetitions must be carried out for each training session. Let's take 36 as an example. If you stick to 2-4-6, you will get a total of 12 repetitions on each ladder. Simple math shows that you need three ladders to reach this number.

You can also choose different combinations to hit numbers that don't work together as well. If your total number is 38 reps, you can do two ladders with 2-4-6 for 24 repetitions, one ladder with 2-3-4 for 33 repetitions, and finish with 2-3.

The leaders don't have to be in progressive groups of three; They can be more or less long as long as you reach the total number of repetitions at the end.

Choose your working weight

The working weight will be different for everyone, depending on how high they let their ladders climb.

This is a strength program, so I would say limit your highest reps to 6. I prefer four myself. The weight you choose should allow at least two reps more than most top reps you have ever done in an entire program.

For myself, I work with weights that allow me to do at least six repetitions. Gun on my head, I can probably do eight. The point is that you should never grind or get repetitions. Every repetition you do on each set should be clear and well executed. Here comes your progress. Perfect practice.

Progress within the program

Common sense tells you that for too long the same will lead to physical and mental stagnation. If we do the same exercise and weight, how do we see progress and not die of boredom? There is a two-part answer to this:

  • First, swing the volume down for each exercise during each workout.
  • Second, increase the total volume from week to week.

You want to split your training volume into low, medium and high days. Since you do two exercises a day, you don't want to have a high volume for both on the same day. You probably don't want a small volume for either, but that's less of a problem in the big scheme of things.

If you set A as high volume, B as medium volume and C as low volume, you can easily split it.

I choose this schedule:

day 1 Squats A. Bank C.
day 2 Tot B. Pull-up A.
Day 3 OUT OUT
Day 4 Squats B. Bank A.
Day 5 Tot C. Chin-up B.
Day 6 OUT OUT
Day 7 Squats C. Bank B.
Day 8 Tot A. Chin-up C.

Now we have to decide where we want to start in terms of volume. This can be individual as long as the volume increases from week to week. Depending on your training history, you may have to start out fairly low while others can do more. As with the training weights, lean to the conservative side.

If your first week is hard, you won't have a good time. Here's how I resolved it for week 1. The numbers on each day and the sum are repetitions.

day 1 Squats 30 Bank 18
day 2 Dead 24th Chin-up 30
Day 3 OUT OUT
Day 4 Squats 24 Bank 30
Day 5 Dead 18th Chin-up 24
Day 6 OUT OUT
Day 7 Squats 18th Bank 24
Day 8 Dead 30 Chin-up 18
total Squats 72
Dead 72		 Bank 72
Chin-up 72

These numbers can be very high for some and low for others. This is exactly what I used, so adjust it accordingly. Now we have to increase the volume every week. My preferred ladder sequence is 1-2-3 for squats and dead and 2-3-4 for bench and pull-ups.

This is very specific and I selected my weights based on around 6 RM. The easiest way to add volume is to add one ladder per week.

This additional ladder increases the total number of repetitions by 6 per week with squats and deadlifts and 9 per week with bench and pull-ups. I add these leaders to A day week 2, B day week 3 and C day week 4.

4 weeks in

I may have already let the cat out of my pocket, but I designed the program for four weeks. I think it's about how long you can keep your attention.

After four weeks, you can choose to continue for a week or two, especially if you were smart and started on the low side of the volume.

If not, you can take 3-5 days off and your max. This can be a training maximum or a repetition maximum. You can also simply take advantage of a deload week and start another program. The world is your oyster.

The program is not complicated, but it is effective because you have collected so many high quality exercises in the four weeks. I'll warn again, choose your weights wisely.

Think about what weight you want to use and then choose easier. Don't hurry with your rest periods either. I set mine to three minutes between sets, but I will extend it to five minutes if I feel I need them. If you are looking for a pump or metabolic training, this is not for you.

Strength is based on two things:

  1. Rest
  2. Work out

This program offers you many of both if you follow the instructions.

As you go through the program, you can develop your nuances for customizing the program. I know I did it. As long as you follow the basic requirement, this shouldn't be a problem.

I experimented with an exercise in the morning and once at night. I did both exercises together and only switched between the two. It works particularly well.

If you achieve your day and week total reps and gradually increase, you are on the right track.

18 May
Blog

4-Week Ladder Template to Gain Strength

I have been writing programs for myself and others for over 20 years. I always learn something when I coach someone through a training program, but I also learn a lot when I do a plan myself.

These programs usually start as something, but evolve considerably until I graduate. I have never been one who followed a written program, mine or another, and only trust the process. Ironically, I give clients the opposite advice. Do what I say, not how I do it seems to apply well here.

Requirements for the power conductor equipment

As I write this, everyone is dealing with a crisis that is forcing adjustments from their regular training routine. Some people, including myself, have trained at home for many years and are not dealing with a lack of equipment. Others have managed to beg, borrow, and hopefully not steal their way to a simple home gym.

This program is designed for people who have at least access to a barbell and a significant amount of weight. A significant amount is relative to every person. If you have a squat rack, that's nice! A bench? Even better.

These simple pieces of equipment are what I base the program on for myself. You can only get by with a barbell, but the exercises need to be adjusted. You can't get by with two soup cans and a ball of laundry fluff. Any decent strength program requires considerable resistance, and a barbell is the most obvious way to do this.

Just as important as the basic equipment, you need a significant amount of another valuable good – time. Although the program is not complicated, the workouts can be quite long depending on how long you want to rest. If you are one of the many who have a little more time available, it seems like an excellent way to get stronger.

The last thing you need is a little patience. You will do four exercises throughout the program. No more. The program could be adjusted to do less, but I won't go into the numerous combinations of exercises, rest periods, and repetitions that are possible. I'm just going to present the basic template, and you can play as you like at your own risk.

The 4-week lead template

The exercises I chose are:

  1. Barbell squat
  2. Bench press
  3. Deadlifts
  4. pulling up

You can choose any variation of these exercises, e.g. B. a horizontal bar, a horizontal bar, an incline or a sumo. This is your call. You have to choose your preference at the beginning and stick to it for the entire program.

Training days

You will only do two exercises a day. I refer to push and pull exercises. I do squats and bench presses on day 1 and deadlifts and pull-ups on day 2.

In the beginning, when I started playing around with it, it was just three exercises that were done three days a week. That was fine, but I like this separation better. You switch between day 1 and day 2 with a day off after you've both completed. Then you repeat. Simple.

The problem for people who think in blocks of seven days is that it takes eight days to go through a microcycle. I am sure that when we leave the traditional seven-day block, time will not collapse by itself – just one way to find out.

Sets and repetitions

As you may have derived from the title, the sentences and repetitions are done on a ladder. If you are unfamiliar with ladders, a full explanation is an article in itself.

One that has been written many times and a simple Google search by Pavel, Ladder, gives you all the information you could want. I will provide the Coles Notes version here. A ladder is when the repetitions increase with each set and the weight stays the same.

For example, a ladder is a 225 pound squat for a set of 2, rest, a set of 4, rest and a set of 6. This ladder can be repeated as many times as necessary. There are many variations on this topic, but we will stick to this basic requirement.

Instead of the conventional set and repetition schemes, a target number of total repetitions must be carried out for each training session. Let's take 36 as an example. If you stick to 2-4-6, you will get a total of 12 repetitions on each ladder. Simple math shows that you need three ladders to reach this number.

You can also choose different combinations to hit numbers that don't work together as well. If your total number is 38 reps, you can do two ladders with 2-4-6 for 24 repetitions, one ladder with 2-3-4 for 33 repetitions, and finish with 2-3.

The leaders don't have to be in progressive groups of three; They can be more or less long as long as you reach the total number of repetitions at the end.

Choose your working weight

The working weight will be different for everyone, depending on how high they let their ladders climb.

This is a strength program, so I would say limit your highest reps to 6. I prefer four myself. The weight you choose should allow at least two reps more than most top reps you have ever done in an entire program.

For myself, I work with weights that allow me to do at least six repetitions. Gun on my head, I can probably do eight. The point is that you should never grind or get repetitions. Every repetition you do on each set should be clear and well executed. Here comes your progress. Perfect practice.

Progress within the program

Common sense tells you that for too long the same will lead to physical and mental stagnation. If we do the same exercise and weight, how do we see progress and not die of boredom? There is a two-part answer to this:

  • First, swing the volume down for each exercise during each workout.
  • Second, increase the total volume from week to week.

You want to split your training volume into low, medium and high days. Since you do two exercises a day, you don't want to have a high volume for both on the same day. You probably don't want a small volume for either, but that's less of a problem in the big scheme of things.

If you set A as high volume, B as medium volume and C as low volume, you can easily split it.

I choose this schedule:

day 1 Squats A. Bank C.
day 2 Tot B. Pull-up A.
Day 3 OUT OUT
Day 4 Squats B. Bank A.
Day 5 Tot C. Chin-up B.
Day 6 OUT OUT
Day 7 Squats C. Bank B.
Day 8 Tot A. Chin-up C.

Now we have to decide where we want to start in terms of volume. This can be individual as long as the volume increases from week to week. Depending on your training history, you may have to start out fairly low while others can do more. As with the training weights, lean to the conservative side.

If your first week is hard, you won't have a good time. Here's how I resolved it for week 1. The numbers on each day and the sum are repetitions.

day 1 Squats 30 Bank 18
day 2 Dead 24th Chin-up 30
Day 3 OUT OUT
Day 4 Squats 24 Bank 30
Day 5 Dead 18th Chin-up 24
Day 6 OUT OUT
Day 7 Squats 18th Bank 24
Day 8 Dead 30 Chin-up 18
total Squats 72
Dead 72		 Bank 72
Chin-up 72

These numbers can be very high for some and low for others. This is exactly what I used, so adjust it accordingly. Now we have to increase the volume every week. My preferred ladder sequence is 1-2-3 for squats and dead and 2-3-4 for bench and pull-ups.

This is very specific and I selected my weights based on around 6 RM. The easiest way to add volume is to add one ladder per week.

This additional ladder increases the total number of repetitions by 6 per week with squats and deadlifts and 9 per week with bench and pull-ups. I add these leaders to A day week 2, B day week 3 and C day week 4.

4 weeks in

I may have already let the cat out of my pocket, but I designed the program for four weeks. I think it's about how long you can keep your attention.

After four weeks, you can choose to continue for a week or two, especially if you were smart and started on the low side of the volume.

If not, you can take 3-5 days off and your max. This can be a training maximum or a repetition maximum. You can also simply take advantage of a deload week and start another program. The world is your oyster.

The program is not complicated, but it is effective because you have collected so many high quality exercises in the four weeks. I'll warn again, choose your weights wisely.

Think about what weight you want to use and then choose easier. Don't hurry with your rest periods either. I set mine to three minutes between sets, but I will extend it to five minutes if I feel I need them. If you are looking for a pump or metabolic training, this is not for you.

Strength is based on two things:

  1. Rest
  2. Work out

This program offers you many of both if you follow the instructions.

As you go through the program, you can develop your nuances for customizing the program. I know I did it. As long as you follow the basic requirement, this shouldn't be a problem.

I experimented with an exercise in the morning and once at night. I did both exercises together and only switched between the two. It works particularly well.

If you achieve your day and week total reps and gradually increase, you are on the right track.

05 Apr
Blog

8-Week Workout Plan for Push Up Strength and Power

How many pushups can you do? 20 or 30? 50? More? Perhaps you are one of the unfortunate souls who can only do five repetitions of questionable shape. Say the word "exercise" and push-up is inevitably considered the move of choice. For decades, and possibly centuries, men have called push-up a real strength test, not to mention machismo. How much easier can it be than just falling to the floor and starting to pump off?

Despite all this, the push-up has moved in and out of the field of fitness over the years. The military and other services have used it as an integral part of fitness tests. but it's almost gone from the muscle building radar.

No matter if you are a functional fitness freak, a die-hard guru of the old school or just want to include this classic step in your current program, The push-up is a powerful addition to any training plan. With benefits ranging from optimizing local muscle endurance to increasing overall endurance, core strength, and stability, it's crazy not to include this exercise.

Since the fitness pendulum is swinging in favor of body weight training, you may want to improve your push-up skills. Together with pull-ups, dips, sit-ups, muscle ups and squats, Pushups test real, authentic strength and stabilityand are a testament to total body control. Increasing repetitions, strength and muscle endurance should be a top priority for an independent body weight program and should make up a large part of every strength routine.

8 weeks of push-up power

Below is an eight-week program that is guaranteed to increase your push-up performance. If you use a reputable, regulated program, you can continue this classic yet effective muscle building exercise.

Reduce heavy presses and flies for the duration of this program. If you want to do the bench press and other heavy movements to the maximum, you may need to sit in the back seat for a while. In addition, flies tend to put considerable strain on the shoulder joints.

Since strength and stability of the abdomen are important factors in push-up, Make sure you have a lot of work for your midsection. If you are weak in this area, you tend to bend and bend at the waist.

For the entirety of this program, Make sure that you do each repetition with the correct shape and technique. Hands a little wider than your shoulders, lower them until your chest touches the floor, and then push them back up while maintaining a straight spine and a tight core.

Weeks 1 and 2

The first step is to do a short pre-test. Do as many pushups with good shape without resting up or down in motion. Write down your results. This will be your base. If you've recently trained your chest shoulders or triceps, make sure your pre-test is far enough away to be fresh enough to do your best.

  • To start your program, choose a large number of push-ups as your goal. Start with four times your maximum number from your pre-test. For example, if you did 20 reps, your new goal would be 80. Now do as many sets as necessary to make a total of 80 reps. You can get 20 on your first set, 15 on your second, 12 on your third, and so on as long as you achieve the overall goal.
  • Take a minute break between sets in the first week. Reduce the rest period to 30 seconds in the second week. Also work on reducing the number of total sets required to reach your total.
  • Do this routine at least twice a week.
  • If you want to add assistant training, make sure to include bench presses, tight grip bench presses, shoulder presses, front elevation, and plunge. But remember, do not go super difficult.

Weeks 3 and 4

In the meantime, do some repetitions with a reduced break. Over the next two weeks, increase the frequency, the total number of repetitions, and Keep your calm to a minimum. They effectively improve your overall muscle endurance and endurance.

  • Increase your frequency to three times a week. By now you should get used to exercising several times a week. So don't worry that your strength training will stand in the way of your push-up program.
  • Increase your total reps even further to around 150% of your original goal. For the example above, your new total number of repetitions should be 120. It may seem like a high number, but just do as many sentences as necessary to achieve this new goal.
  • The sleep time should be 30 seconds or less. Your goal should be to fill the gap between sets so that you can do more repetitions per set.
  • Stay strict with form and technique.

Weeks 5 and 6

In the next two weeks, you will increase the frequency, the repetitions and shorten the rest period. Since you will most likely get into the high rep range, You can also use some alternative hand positions and angles.

  • Increase the frequency to four times a week.
  • Reduce the rest time between sets by 15 seconds.
  • Increase the total number of repetitions by another 50% of your original number. For the example above, this would be 160.
  • Experiment with different hand positions and elbow angles. narrow, wide, elbows outwards, elbows on your sides, etc.
  • This cannot be stressed enough: keep your form at bay. This is not a time to rush through repetitions and sets to get more repetitions.

Weeks 7 and 8

The past two weeks will be challenging, to say the least: especially if you supplement your regular strength training. Increase the frequency and the total number of repetitions while reducing the pause. Add some new and challenging ways to do the push-up and increase the intensity.

  • Increase the frequency to five times a week.
  • Keep the sleep times at 15 seconds or less. You can start by resting only a few seconds in the first few sentences and then moving closer to 15 seconds as you move through later sentences.
  • The total number of repetitions increases another 50% based on your original number. Yes, for the example above, your new number would now be 200.
  • Continue to use the different hand positions and elbow angles.
  • Include multiple sets of push-ups with raised feet and push-ups with raised hands.
  • Keep your form in check again.

Trial time

Now it's time for your post test. Do it exactly as you did your pre-test. This time, you should see a significant increase in reps and an increase in overall strength, strength, and shoulder stability.

After the eight weeks Lean back and benefit from your increased strength and increase performance. You can either keep your current level or restart the program for a new challenge.

Typewriter push-up: A challenging push-up variant.

Do you have moody shoulders?

Simplifying shoulder health for strength athletes

04 Apr
Blog

8-Week Workout Plan for Push Up Strength and Power

How many pushups can you do? 20 or 30? 50? More? Perhaps you are one of the unfortunate souls who can only do five repetitions of questionable shape. Say the word "exercise" and push-up is inevitably considered the move of choice. For decades, and possibly centuries, men have called push-up a real strength test, not to mention machismo. How much easier can it be than just falling to the floor and starting to pump off?

Despite all this, the push-up has moved in and out of the field of fitness over the years. The military and other services have used it as an integral part of fitness tests. but it's almost gone from the muscle building radar.

No matter if you are a functional fitness freak, a die-hard guru of the old school or just want to include this classic step in your current program, The push-up is a powerful addition to any training plan. With benefits ranging from optimizing local muscle endurance to increasing overall endurance, core strength, and stability, it's crazy not to include this exercise.

Since the fitness pendulum is swinging in favor of body weight training, you may want to improve your push-up skills. Together with pull-ups, dips, sit-ups, muscle ups and squats, Pushups test real, authentic strength and stabilityand are a testament to total body control. Increasing repetitions, strength and muscle endurance should be a top priority for an independent body weight program and should make up a large part of every strength routine.

8 weeks of push-up power

Below is an eight-week program that is guaranteed to increase your push-up performance. If you use a reputable, regulated program, you can continue this classic yet effective muscle building exercise.

Reduce heavy presses and flies for the duration of this program. If you want to do the bench press and other heavy movements to the maximum, you may need to sit in the back seat for a while. In addition, flies tend to put considerable strain on the shoulder joints.

Since strength and stability of the abdomen are important factors in push-up, Make sure you have a lot of work for your midsection. If you are weak in this area, you tend to bend and bend at the waist.

For the entirety of this program, Make sure that you do each repetition with the correct shape and technique. Hands a little wider than your shoulders, lower them until your chest touches the floor, and then push them back up while maintaining a straight spine and a tight core.

Weeks 1 and 2

The first step is to do a short pre-test. Do as many pushups with good shape without resting up or down in motion. Write down your results. This will be your base. If you've recently trained your chest shoulders or triceps, make sure your pre-test is far enough away to be fresh enough to do your best.

  • To start your program, choose a large number of push-ups as your goal. Start with four times your maximum number from your pre-test. For example, if you did 20 reps, your new goal would be 80. Now do as many sets as necessary to make a total of 80 reps. You can get 20 on your first set, 15 on your second, 12 on your third, and so on as long as you achieve the overall goal.
  • Take a minute break between sets in the first week. Reduce the rest period to 30 seconds in the second week. Also work on reducing the number of total sets required to reach your total.
  • Do this routine at least twice a week.
  • If you want to add assistant training, make sure to include bench presses, tight grip bench presses, shoulder presses, front elevation, and plunge. But remember, do not go super difficult.

Weeks 3 and 4

In the meantime, do some repetitions with a reduced break. Over the next two weeks, increase the frequency, the total number of repetitions, and Keep your calm to a minimum. They effectively improve your overall muscle endurance and endurance.

  • Increase your frequency to three times a week. By now you should get used to exercising several times a week. So don't worry that your strength training will stand in the way of your push-up program.
  • Increase your total reps even further to around 150% of your original goal. For the example above, your new total number of repetitions should be 120. It may seem like a high number, but just do as many sentences as necessary to achieve this new goal.
  • The sleep time should be 30 seconds or less. Your goal should be to fill the gap between sets so that you can do more repetitions per set.
  • Stay strict with form and technique.

Weeks 5 and 6

In the next two weeks, you will increase the frequency, the repetitions and shorten the rest period. Since you will most likely get into the high rep range, You can also use some alternative hand positions and angles.

  • Increase the frequency to four times a week.
  • Reduce the rest time between sets by 15 seconds.
  • Increase the total number of repetitions by another 50% of your original number. For the example above, this would be 160.
  • Experiment with different hand positions and elbow angles. narrow, wide, elbows outwards, elbows on your sides, etc.
  • This cannot be stressed enough: keep your form at bay. This is not a time to rush through repetitions and sets to get more repetitions.

Weeks 7 and 8

The past two weeks will be challenging, to say the least: especially if you supplement your regular strength training. Increase the frequency and the total number of repetitions while reducing the pause. Add some new and challenging ways to do the push-up and increase the intensity.

  • Increase the frequency to five times a week.
  • Keep the sleep times at 15 seconds or less. You can start by resting only a few seconds in the first few sentences and then moving closer to 15 seconds as you move through later sentences.
  • The total number of repetitions increases another 50% based on your original number. Yes, for the example above, your new number would now be 200.
  • Continue to use the different hand positions and elbow angles.
  • Include multiple sets of push-ups with raised feet and push-ups with raised hands.
  • Keep your form in check again.

Trial time

Now it's time for your post test. Do it exactly as you did your pre-test. This time, you should see a significant increase in reps and an increase in overall strength, strength, and shoulder stability.

After the eight weeks Lean back and benefit from your increased strength and increase performance. You can either keep your current level or restart the program for a new challenge.

Typewriter push-up: A challenging push-up variant.

Do you have moody shoulders?

Simplifying shoulder health for strength athletes

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