The Pullover
The “Upper-Body Squat” The Pullover was the first machine that Arthur Jones built of what would become fitness giant “Nautilus Inc” (he sold the first one in 1970). He claimed that up until the point, it was impossible to isolate…
Feel The Burn with “1.5 Reps”
It is typically human nature to seek the path of least resistance. Unfortunately, the path of least resistance usually isn’t the most effective means of generating a potent stimulus. 1.5 reps can be an effective way to make training more…
Spice Up Your Training with These 4 Derivatives of the Clean & Jerk
One way of classifying lifts in the sport of weightlifting is to separate them into the following categories: 1. Primary Lifts: Snatch and Clean & Jerk 2. Assistance Lifts: Squats and Pulls 3. Auxiliary Exercises: Everything Else It is not…
5 Training Methods Worth Borrowing from Bodybuilding
Every specialty has areas of expertise that are fundamental their chosen pursuits. Bodybuilding has very different objectives than weightlifting, powerlifting, strongman, or functional fitness, but bodybuilders do possess knowledge that can benefit us. In the early days of strength sports…
Three Costly Training Mistakes and How to Avoid Them
Athletes face a minefield of potential mistakes when it comes to choosing a training program. The following are several common errors made by motivated, ambitious athletes in regards to programming. These are “macro level” errors; in other words, these pitfalls…
Playing with Paused Reps
Paused Reps are exactly what they sound like: pick a lift, pick a position, and decide how long to pause. The addition of a brief pause is a simple and potent way to modify the stimulus created by an exercise.…
Slow Down Your Strength Training
No matter what type of gym you go to, no doubt you will see the individual who is moving the weight around at lightning speed. While there is certainly a time and place for that sort of training, before you…
Undulating Sets
The term “undulate” can be defined as: to move with a sinuous or wavelike motion, or to display a smooth rising-and-falling or side-to-side alternation of movement. In undulating sets, the reps of an exercise increase or decrease from set to…
Training with Waves
The term “Waves” refers to a training methodology in which the athlete increases weight on each successive set, until they either reach the highest prescribed load or a lift is missed. At this point the weight is reduced and the…
The Joy of Complexes
A complex is the combination of two or more different lifts in a single set. Complexes can be used for a variety of purposes and with many different modalities. The focus of this article will primarily be the use of…