The so-called “noob gains” represent the 5-10lbs of muscle gained during the first 6-12 months of serious training. Those will be easiest and fastest gains that you will acquire as a lifter. Past that point, the progress will slow down tremendously. Noob gains differ from person to person. If you are really skinny, I mean […]
What makes a good squatter? The length of your torso and femurs has a significant impact on your squatting style. The best squatters are lifters with short femurs and long torsos. The illustration below makes a comparison between squatters with short (left) and long (right) femurs. Remember: The bar always forms a straight line through […]
What is “low bar”? During low bar squats, the bar is positioned on your middle traps and secured by the contracted rear deltoids. Since the bar is lower on your back, you have to lean over more to remain balanced. Even at the top, low bar squatters are at an angle. Why would anybody low […]
I just finished reading the newest article on StartingStrength.com written by none other than the trainer of champion powerlifters Marty Gallagher. I like that man. What he writes always intrigues me, albeit not exactly in a positive way. I understand what he is saying, but I also see many noobs getting caught in a path […]
Who’s stronger? Gymnasts or powerlifters. Undoubtedly, powerlifters win this battle. They are much stronger than gymnasts regardless of what the online legends say. Just compare elite gymnasts to elite powerlifters – the biggest gymnasts look like children next to the biggest powerlifters. I am sorry, bar stars, but powerlifters are simply stronger and bigger than you. How much […]
DISCLAIMER: The universe has a weird rule about suffering. Sometimes you read or hear about a specific injury, forget about it and hurt yourself the very same way in the next 24 hours. It has happened to me on a few occasions. Once I broke my forearm after talking about broken bones with a friend. […]
What is strength? The ability to apply force against a high level of resistance. What is endurance? The ability to perform an activity for prolonged periods of time. Does strength training carry over to endurance? Yes. If you take your squat from 200lbs for 1 rep to 300lbs for 1 rep, you will be able […]
Not too long ago, I was asked whether the popular deadlift routine of Ed Coan is good for natural lifters. While I have never done the program in its full form, I am familiar with its linear peaking style. You can find the complete routine here. I’ve done two linear peaking cycles for my deadlift with […]
Height does not equal a large frame by default. Many people are tall but have thin bones. Unfortunately, a fragile frame limits the potential for growth. People with small frames are usually ectomorphs. Larger Bones = Larger Muscles? By default, bigger bones and joints require bigger muscles and tendons to operate properly. Thus, individuals with […]
It’s close to impossible to see a calisthenics master with a big gut and massive love handles. As a result, many wrongfully assume that bodyweight exercises have a secret property that leads to ultra-leanness. The lighter you are, the easier it is to do lift yourself. Extra body fat does not help at all. Therefore, most […]
The popularity of the low bar squat has reached epic proportions. In many commercial gyms, Starting Strength zealots occupy the squat rack for 45 minutes in order to do weird bar bends with the back almost horizontal to the ground. I am very familiar with similar training because once upon a time, I was one […]
About a year ago, I wrote the guide How Big Can You Get Naturally. It reveals how much growth lifters can expect without steroids. I am sorry, but nothing has changed. Actually, I think that the numbers are even lower for the average person. Many people ask me how I came up with the numbers […]