Category Archives: Strength Training

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

Bench Press Photo Credit / © Elitefts.com Inc

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.

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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The Nordic Ham Curl: A Staple Exercise for Athletes

NHC

The Nordic Ham Curl (NHC)

In strength coaching circles, there’s a highly effective hamstring exercise that is well known to coaches, athletes, and sports medicine personnel.

The exercise has many names, including the Russian leg curl, Russian lean, Russian ham curl, kneeling Russian hamstring curl, Nordic ham curl, Nordic hamstrings, Nordic hamstrings lower, Nordic leg curl, Nordic reverse curl, glute-ham curl, bodyweight leg curl, natural hamstring curl, and bodyweight hamstring curl. The most common name used in the literature is the Nordic ham curl (NHC).

These exercise variations typically involve kneeling on a pad and lowering under control while the ankles are held in place by a partner, a lat pulldown apparatus, a sit-up apparatus, a loaded barbell, a poor man’s glute-ham apparatus, or any other immovable object you can think of using. Here’s a video of my sister from several years ago busting out 3 reps.

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Allocating Volume to Maximize Muscle Growth

I’ve spent 23 years analyzing program design. In the beginning, I would read Arnold’s Encyclopedia of Modern Bodybuilding and peruse the muscle mags. Then I stumbled upon HIT Training, then HST Training, and finally T-Nation. Eventually I learned how to use Pubmed and investigate the research. I’ve also talked shop with probably over a thousand lifters, coaches, personal trainers, and physical therapists.

Program design was always a complicated topic for me. I went through the typical “I have to include every single exercise imaginable into my routine” phase, as well as the “just focus on the basic big five exercises” phase, and everything in between. I’ve examined the routines of all of my favorite bodybuilders and powerlifters over the years, in addition to attempting to decipher the rationale behind various Soviet and Bulgarian periodization schemes. Program design can be highly complicated, but it can also be fairly simple.

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