The most valuable and interesting articles in week #12 2018
Strength Training Articles
Stack Mechanical explained how to get stronger and build muscle mass through the use of Drop Sets: Your Secret to Crushing Heavier Weight and Building More Muscle Mechanical Drop Sets are an intensification method, that if you use it carefully and strategically (hence you need to know, when to use it, why to use it, how to structure the session leading up to the drop sets and following the sessions with your drop sets) can definitely be a great way to elicit size and strength. Mechanical Drop Sets can also be used for technical development, check out the article I have written for T-Nation Tip: Do This 3-Squat Drop Set and the example video combining 3 slightly different squat patterns into one exercise
Breaking Muscle outlined
- how Utilizing Undulating Methods During Hypertrophy can help to build more muscle mass.
- the Use Micro-Goals For Macro Change how setting small achievable goals can help you to achieve your big audacious goal.
T-Nation shared a
- Tip: The Triple Dumbbell Press combining a Shoulder Press, followed by a Push Press and followed by a Push Jerk to add extra reps to the set. Check out the example
- Tip: The Athlete’s Overhead Press using the variation of rotational Shoulder Presses to improve athletic movements. If you are unfamiliar with the movement, check it out
Elite FTS asked
- Has the Max Effort Method Been Forgotten? Outlining the benefits of maximum efforts and describing different maximum effort training methods.
- How Dan Green Structures His Training? Discussing how a top Powerlifter structures his training depending on the training period and training goal. Check it out, a very common-sense based approach
- To Drill or Not to Drill discussing the pro’s and con’s of restrictive drills for skill acquisition versus open un-restricted practice and play.
- Monitoring Training and Performance in Athletes Book Review from Mike McGuigan, I have seen Mike presenting two times and had the opportunity to pick his brain over a coffee and I have to say, this guy definitely knows his stuff!
Jeff Nippard busted a myth and discussed HIIT OR LISS: Which Is Better For FAT LOSS? (What The Science Says) looking at studies comparing HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State) and pointing out the holes in the research and flawed conclusions. And comparing the benefits of both methods and which one you should use. Check it out
The Bar Bend explained
- Good Morning vs Deadlift – Pros and Cons for Strength and Muscle Building comparing the two movements that have a similar movement pattern, but offer distinct advantages.
- and for those who can’t do Good Mornings, a selection of Good Morning Exercise Alternatives
Complementary Training released the first part of a guidebook to High-Intensity Conditioning in the article HIT Conditioning – What You Need To Know Part 1, it’s an in-depth piece with really interesting and applicable concepts.
Elite Track discussed How Many Hours Should You Sleep to Get the Best Results and outlining the benefits of sleeping for the adaptive process.
The Barbell Shrugged Podcast discussed Earn the Day with Functional Mover Adam Von Rothfelder the benefits of incorporating animal flow training elements into your training, and how to approach every day to get the best out of yourself. Check it out
Youth Strength Training Articles
Elite FTS explained Preparedness of Youth Athletes Part 1 with Jim Wendler discussing the reality of training vs training that is portrayed on the internet and the standard of physical preparedness and level of young athletes and the relating challenges and how to solve them. I guess I could add my 5 Cents to that as well. Check it out
Breaking Muscle explained The Science Of Weight Loss Loves Hard And Heavy an in-depth outline why heavy strength training helps weight loss. Also, check out my article on a similar note Only 3 Things You Need To Know about Strength Training and Weight Loss which also outlines appropriate training methods to accelerate your fat loss.
Picture Fit listed 3 Weight Loss Tips Everyone Can Use, very simple and evergreen advice, you can and should use. Get the basics right, check it out
Jeff Nippard outlined Everything You Need To Know About Muscle Protein Synthesis ft. Jorn Trommelen, a really interesting discussion on muscle protein synthesis and how to affect it. Grab a cup of copy and check this insightful interview out.
Plyometric Training Articles
Stack outlined the benefits of band-assisted training and Why Band-Assisted Jumps are the Missing Link for Your Explosive Training check out an example of band-assisted training
and a band-assisted training as part of the French Contrast Training method
Olympic Lifting Articles
Juggernaut Training Systems shared Scientific Principles of Weightlifting | Fatigue Management What fatigue management is, why it is important, examples of how to apply fatigue management through planning and periodization strategies. Check it out
T-Nation shared a Tip: The Heavy Goblet Squat the Goblet Squat has gained quite a lot of popularity in recent years, however, people seemed to do them with fairly light loads. Here is why you should also add some weight on your Goblet Squat.
Omar Issuf tackled a common issue you see often in the Back Squat, that the hip rises first and the knees shift backward and offered The Best Squat Tip You Aren’t Doing (Fix Hips Shooting Back) using a slow tempo Squat to improve kinesthetic awareness and change a flawed movement pattern. Check it out
American Football International outlined why you should do Split Squats, the technical execution and teaching progressions in the article The Split Squat: How to Master This Powerful Lower-Body Exercise
The Bar Bend explained
- How Including More Narrow Stance Squats Could Improve Your Lifting for me the Narrow Stance Squats are a bit of a double-edged sword, as I have seen too many people literally squeezing a round peg into a square hole. What does that mean? The attempt of squatting with a narrow stance sacrifices load and good squat form for quite a few athletes and under these conditions, I would stay away from it. However, if you can do it, go ahead. This article provides some advantages of the Narrow Stance Squats.
- all you need to know about the Low Bar Back Squat, muscular activation, technical execution and unique benefits, and on top, they released another article with additional 4 Benefits of Low Bar Back Squats.
Stack listed 6 simple and applicable tests for to optimize your squatting technique in the article Use These 6 Simple Tests to Find Your Perfect Squat
Elite FTS explained How to Box Squat with the Rackable Cambered Squat Bar the benefits of the Cambered Bar and the technical execution of this squat variation, check it out
Juggernaut Training Systems shared Deadlift Pillar #5 | The Lockout, how to maximize the lockout for a successful Deadlift by locking out as early as possible and the strategies to achieve this early Deadlift lockout. Check it out
Highlight of the week
I hosted a workshop together with Aleksey Torokhtiy and had the opportunity to spend a day with him and his business partner Sergei, it was a very insightful and fun day and the seminar was absolutely great. Aleksey and Sergei are such nice people and they go the extra mile in their workshop!
Check out the first impressions.
There is more to come, I did an insightful interview and I recorded some workshop impressions, so stay tuned.