Category Archives: Strength Training

20 Incredible Feats of Strength

Erin Stern

I love watching incredible feats of strength, whether they’re performed by men or women. This blogpost is a tribute to all of the hardworking women out there pulling off the unimaginable.

The Lovely Erin Stern: 2X Former Ms. Figure Olympia

Here is Desiree Walker busting out 10 smooth muscle-ups with precision.

Here’s a young woman squatting 310 lbs (she says 300 but it was actually 310).

Here is Marisa Inda cranking out 8 pull-ups with 25 lbs of extra weight.

This is Elinor Medhammar cranking out 7 dips with 44 lbs of extra weight.

Cheryl Anderson weighs 97 lbs, and her she is pulling a 315 lb sumo deadlift.

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The Most Dangerous Exercise of All!

scared-woman

Ladies and gentlemen,

It is of the utmost importance that I warn you about a particular exercise that is commonly used in strength and conditioning. Chances are, you’ve been unknowingly performing this highly dangerous exercise, blind and oblivious to all of its potential consequences. Hopefully it’s not too late for you, and hopefully you haven’t already created irreparable damages.

This exercise has…

  • Been shown in the literature to induce the highest compressive forces on the spine out of all exercises (see below for more detail)
  • Been shown in the literature to induce very high shear forces on the spine (see below for more detail)
  • Been known to make some lifters’ backs crack in the middle of a set
  • Been known to cause seizure-like convulsing mid-set
  • Been known to cause lifters to faint immediately after a set
  • Been known to cause vision-distortion and flickering light in the middle of the set
  • Been known to cause nausea or lead to vomiting after a set
  • Been known to cause nose-bleeding immediately after a set
  • Been known to cause petechiae/broken blood-vessels/rash breakouts in the eyes, face, and chest following a workout
  • Been known to lead to biceps tears if using a mixed grip
  • Been known to lead to spondylolysis, spondylolisthesis, and SI joint issues
  • Been known to lead to herniated discs and ligament strains
  • Been known to create strains in the hamstrings, adductors, erectors, and traps
  • Been known to lead to hip pain, especially if using a wide stance
  • Been known to bloody some lifters’ shins
  • Been known to cause rib dislocations
  • Been known to lead to massive delayed onset muscle soreness (DOMS) especially in the erector spinae
  • Been known to lead to incontinence mid-set

Would you like to know the name of this exercise?

It’s the deadlift!!!

Geeky Section

*** This section in red is for the science Geeks like me. If compressive and shear forces don’t interest you, just skip this section. Studying spinal loading is a hobby of mine, I have 69 studies in my “spinal loading” folder, I summarized many of them in THIS T-Nation article, and I even visited spinal biomechanist Stu McGill in Canada to discuss the topic with him (see HERE, HERE, and HERE).

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Why Should I Use “Good” Form if I’m Stronger With “Bad” Form?

There are 5 primary ways to perform a compound exercise:

  1. In a manner that best targets a particular muscle
  2. In a manner that allows for the greatest load to be lifted at the moment (acutely)
  3. In a manner that allows for the greatest load to be lifted in the long run (longitudinally)
  4. In a manner that best distributes the stress amongst the various joints and is generally the safest
  5. In a manner that will best transfer to a particular sport

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3 Hacks to Improve Your Bench Press

bench press

The following is a guest blog by Jordan Syatt.

Right about here is where I’m supposed to insert a moronically generic article introduction about the bench press and how it’s the ultimate test of strength.

I’ll pass.

I like to bench press. You like to bench press. And, like most people, you probably want to learn how to bench press more weight.

Sound about right?

Perfect.

Bench Press Photo Credit / © Elitefts.com Inc

In this brief article I’m going to share with you 3 simple hacks that will drastically improve your bench press.

  1. Do NOT Pinch Your Shoulder Blades Together (as hard as possible)

I know this flies in the face of pretty much everything you’ve ever been told about the bench press so bear with me and allow me to explain.

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