Strength Training Articles
Latest Posts
Starting Conjugate: Repeated Effort Bench Press
Tue Jan 10, 2023
Westside Barbell Back Training
Thu Jan 05, 2023
Improve Your Training for 2023
Sat Dec 31, 2022
Starting Conjugate: Basics of the Repeated Effort Method
Mon Dec 26, 2022
Starting Conjugate: ME Lower Walkthrough
Wed Dec 21, 2022
Differences in High Bar vs. Low Bar Squats
Fri Dec 16, 2022
Starting Conjugate: Main Exercise Selection for Beginners
Tue Dec 13, 2022
How to Bench Press Correctly
Thu Dec 08, 2022
Westside Barbell Triceps Training
Sat Dec 03, 2022
Four Weeks to a Bench PR: Week Four
Tue Nov 29, 2022
Base Building: Upper Body Main Exercises
Fri Nov 25, 2022
Four Weeks to a Bench PR: Week Three
It is now week three of the four-week bench press PR program, and it is time to change up the angle of the press. We have focused on pressing from the flat position for the past two weeks. This week, we will focus on pressing from the incline position. This will allow us to place emphasis on the pecs and shoulder muscles, as well as the triceps.
Sun Nov 20, 2022
Starting Conjugate: Managing Training Volume
The success of your Conjugate Method programming will depend on your ability to properly regulate three aspects of training: intensity, volume, and frequency. All three play a significant role in deciding whether or not you will attain the training goals you have in mind when designing your programming.
Thu Nov 17, 2022
Four Weeks to a Bench PR: Week Two
Ideally, an athlete should be rolling into the training week feeling adequately recovered and ready to handle some heavy weights. This week, we will work up to our first max-effort single attempt of the four-week PR training plan. This week will test an athlete's most significant weakness in the bench press.
Sat Nov 12, 2022
It’s Not a Phase
Wed Nov 09, 2022
Four Weeks to a Bench PR: Week One
As you accumulate training time, you may reach a point you cannot consistently hit a PR lift when you train a max-effort exercise.
Fortunately, this is not that big of an issue. The intention of max-effort training is to lift the heaviest weight possible, with the goal being to recruit the greatest number of motor units possible. By achieving maximal motor unit recruitment, we can improve absolute strength, eventually leading to a new PR lift being established.