Category Archives: Strength Training

Decline Pressing From the Floor


Some of you might already be aware of this, but I never realized that one could perform decline presses from the floor just by bridging at the hips. I assumed that I wouldn’t be able to achieve a full ROM, but this wasn’t the case.

I’ve always loved me some decline pressing, but I don’t have a decline bench in my garage gym (or at Gold’s Gym in Phoenix or Revolution Training in Tempe for that matter). My friend on Facebook, Simon Headland, suggested that I give these a try, and I loved them.

On Friday I did two sets of bench press, two sets of incline press, and two sets of decline press (shown below) for a nice little upper body pressing workout. Give these a try if you enjoy decline pressing but don’t have access to a decline bench.

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10 Training Tips for the Ladies

It’s no secret that I primarily train women. At the new Glute Lab, there are around 10 ladies who regularly train with me throughout the week, and only 4 men (I try very hard to resist taking on new clients at the moment so I can focus on my PhD). Since I focus on women, I tend to see a lot of things that other trainers might not see. In fact, you’ll be hard-pressed to find anyone out there who pays closer attention to the nuances between gender differences in strength training. Many of the tips below can apply to either sex, but they’re generally more suited for women than men. Here are ten training tips for the ladies, in no particular order of importance.

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How to Make Your Rehab, Deloading, and Peaking More Effective

I want to alert my readers to an exciting new study that was recently published in the Journal of Neurophysiology. The study deals with mental imagery, also known in the literature as imagined contractions. I briefly mentioned this phenomenon in a T-Nation article I wrote three years ago with my colleague Brad Schoenfeld titledĀ Why Bodybuilders Are More Jacked Than Powerlifters. I actually used mental imagery during my deloading the week prior to my last powerlifting meet, and I truly believe that it helped me achieve my goal of deadlifting 600 lbs. I also used mental imagery when I first pulled 585 lbs two years ago, which I mentioned HERE.

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How to Isolate the Quads and Hams in a Garage Gym

What’s that bro? Speak up. You like the pump? That’s okay, don’t be afraid to admit it. I like the pump too. In fact, I even published a journal article on the topic with my good friend Brad Schoenfeld HERE. I like feeling a glute pump, a quad pump, a ham pump, a pec pump, a delt pump, a back pump, and an arm pump. I’ve written in the past about how to achieve a glute pump HERE. If you want a quad pump, all you need to do is bust out a few sets of medium to high rep leg extensions with short rest periods. Same goes for leg curl variations and the hammies. But what if you don’t train in a commercial gym – what if you train out of your garage or out of a facility that doesn’t have leg extension and leg curl machines?

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