Training


Want to Increase Strength without Adding Muscle?

Why? I've always wondered about this. Are you such an Adonis but at the same time so weak that you need to work your butt off so that you can become as strong as you look? Even pro bodybuilders are pretty darn strong compared to the average Joe. But let's just stick with the average Joe, not the pro. Let me ask again, why would you want to get strong without adding any muscle?

I wonder this because at least once a month I see a new article explaining how to do this. Why is this concept so popular? Is it because:

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What Is Force?

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Learn Proper Deadlift Grip: Calluses, and Supporting Strength

This post is meant to discuss three basic propositions about training the deadlift. The first concerns a statement that we frequently read or hear concerning the development of supporting grip strength for deadlifts: Deadlifting is all you need to train your grip for deadlifts. I'm going to explain to you why this false assumption is made and how it is not true for everyone. The second has to do with the correct way to grip the bar. I am not sure that many people even know there is a correct method to grip the bar that results in a more secure grip and more protection against ripping the skin and ripping off calluses. The third concerns calluses themselves. So here goes.

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Easily Convert Kg to Pounds (Lbs) in Your Head

I was in the gym this morning and trying to convert kilograms to pounds. I asked around until someone told me about an ancient powerlifting formula. Okay, the truth is I asked my father how to do a quick conversion. He is retired now but still hits the gym. Since he was a butcher he worked with lbs for years and only recently had to use KG's when the UK switched. He told me a quick and easy way to convert Kgs to Lbs in your head that I thought I would share with you all.

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Strength Training Performance Versus Numbers

Quantitative Measurements and Quality Evaluations: The Difference Between Numbers and Performance

My post on rest periods for strength training makes fun of that old bodybuilding forum question "what's your stats?" You know the one when you ask any question and you always get the same response asking you your weight and how much you can squat, deadlift, and bench press? The idea is that the respondent is doing some quick and dirty calculations based on your "stats" and this will lead them to the correct answer to your particular question. In reality they don't know what the hell they are doing and are just trying to sound like they are about to give you 'individualized' answers.

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Front Squat Myths and Misconceptions

The front squat exercise is beginning to get more and more love. It's really about time. True, the back squat is still called the King by many but the front squat is coming into its own. It's a daunting thing to master. Uncomfortable at first and just so downright weird for those used to the back squat. Heck, throw the overhead squat into the mix and it's like a whole new world.

The front squat is just as good as the back squat as a mass builder. In fact, though I cannot prove it, I tend to think it is better. Well, lest you shout sacrilege let me remind you that mass is not my "specialty."

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All About Time: Ideas for Manipulating Rest Periods in Strength Training for Force Potential (not Bodybuilding)

Most people know two things about interset rest periods for strength training: you can rest shorter or you can rest longer. If you rest shorter you are training for endurance and if you rest longer you are training for strength.

That is a fairly simplistic way of viewing it and yet that is just about the level of sophistication that most trainees bring to thinking about rest periods. But wait! It makes sense on some level. To keep things simple, for our purposes we can define strength and endurance in the following way:

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Bruce Lee Strength Training Myths

Bruce Lee has had a profound influence on all manner of cultural pursuits. He impacts the world of fitness as much as he does the world of martial arts. His legacy, to me, is unmatched. And one thing that Lee was, if he was anything, was an idea man. Dismissing things out of hand was not something he did, nor did he blindly keep following paths that lead to nowhere.

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Should I Lift Fast or Slow?

Training to Failure, Single Sets versus Multiple Sets, Non-Sequitors and False Dilemmas

Apparently, there is a debate about whether training to failure is better than doing one single set of exercise. Well, okay, no there is not really a debate about this but sometimes those who do a lot of "research" about resistance training while simultaneously not having a clue about resistance training think that these kinds of debates exist. The actual debate is about multiple versus single sets to failure. That is a bit different than training to failure versus training with single sets, is it not?

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The Perfect Strength Training Program

I recently came across an article by Chad Aichs called Mistakes Made and Truths About Strength Learned. This blog update is a reflection of my thoughts regarding Chad’s article.

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The Four Squat Workout

A little over a year ago, Eric introduced me to the concept of The Four Squat Workout. Sounds intriguing, right? He borrowed the idea from Jim Schmitz, former US Olympic Weightlifing coach.

It involved doing the Overhead Squat, Front Squats, Back Squat and a Half Squat all in one workout! Later, Joe Weir adopted the Anderson Half Squat in place of the regular half squat. A regular half squat with the bar in back can be used but the Anderson Half Squat is our favorite here at GUS.

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Single Double Triple Progression: SDT FAQ

There has been an increasing buzz regarding Single, Double and Triple (SDT) Progression and I think it’s important for trainees to understand these principles correctly.

I’m compiling a FAQ series for this type of progression and I will be updating it as and when new questions arise.

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Five Tips for a Better Strength Training Workout

I don't usually make lists such as this. Not because I think there is something wrong with it it's just not my preference. However, this is a recap of some of the information that we have here as much as it is a list of tips for a better strength training session.

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Asinine Expectations in Strength Training

I have noticed something curious in the strength training world and in the fitness world at large. Strength training and fitness professionals need to be less "me" oriented and the public needs to be less "other" oriented.

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