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Romanian DL - Posterior Chain KING
I really believe that. It is the best big assistance exercise for your whole posterior chain. Traps, middle back, lats, lower back, abs, glutes, hamstrings. Hypers for lower back? GHR for hams? Leg...
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The Magic 8
No matter if you compete or not, you can build your program around The Magic 8 compound lifts. Really. I wish someone told me this many years ago when I started lifting that 80-90% of your training...
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Top 5 assistance exercises worth doing
I know, I know. I said multiple times no fluff is needed. And that still is true. You can get freakishly strong doing only back squats, front squats, sumo pull, conventional pull, Romanian deadlift,...
View ArticleHigh-frequency minimalist training
If I was twenty years younger with raging testosterone and could do it all over again, I would do high-frequency minimalist training to get brutally strong and jacked. I would push myself on a couple...
View ArticleWhat I do now ...
Hello Guys, Merry Christmas everyone. I am the strongest I've ever been. I am the leanest I've ever been. I cut out most fluff stuff recently. I really push it on compound lifts. Well, this is my...
View ArticleHypertrophy sets and low rep training
Eastern bloc powerlifting training is mostly low reps on basic lifts, high volume, high frequency and very limited or no assistance. We all know this kind of training builds tremendous strength, power...
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Powerlifting and Crossfit??? .... WTF???
Hi, just turned 40. Big milestone. You make summaries, evaluations, new goals, new plans. Your body is different. Mindset is different, goals change. When I was 20, I wanted to be strong and jacked....
View ArticlePowerful Combos
After 25 years in the gym, sometimes I get asked by young guys in the gym how to set-up their training. They are looking for a fixed routine they can follow to letter and they are usually not happy...
View ArticleSheiko bench press piramid
I strongly believe, when you are older / stronger / more experienced, you should trade some intensity for volume. I am 40 and bench 3-5 times a week with great progress. Excellent way to build up...
View ArticleDeadlift and weak points ... no isolation, deadlifts again!
Deadlift is KING. If you listen to Western and Eastern coaches and lifters, one of the differences is that West seems to focus on benching a lot while the Eastern Bloc always focuses on deadlift as...
View ArticleHow to Select Assistance Exercises and Rep Ranges
I said that before and it is still true: the powerlifts should be your main focus and bread and butter, it is 70-80% of your work and energy, you should have a smart plan regarding each session...
View ArticleBeginners ... How to Start
I see this over and over in my gym. A person which did not do any sports for many years decides to join a gym and starts a "routine". Bad form, dangerous body movement patterns, wrong selection of...
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Super Strong Core! Do This ...
If you are interested in cut abs, thin waist and toned obliques, please stop reading now, this post is not for you. If you want super strong core which can support heavy ass squats and deadlifts, keep...
View ArticleWhen older .... do more!
I recently read somewhere that when you get older you should do less because you cannot tolerate it same as when you were young. I disagree. There is more info to that which needs to be explained. When...
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There are great sumo pullers ... and then there is Yuri Belkin
From time to time we have the unique opportunity to watch a great lifter perfom. One out of millions. Ed Coan of powerlifting, Michael Jordan of basketball, Usain Bolt of sprinting. I believe, today,...
View ArticleCEO powerlifting ....
You are a CEO. You work like hell. 50+ working hours a week easily. Tons of stress, phone calls, meetings. Ups and downs of business. Frequent biz trips. AND you have a family. You can possibly squeeze...
View ArticleConventional Deadlift A-Z
Like it or not, deadlift is one of the best exercises you can do in your life. It is a full body lift, one of the most natural movement patterns mother nature has designed for us. Human beings pick...
View ArticleExample of a 5-week powerlifting cycle
Alright, I do not like to do this but I do it anyway because many people ask. There are some things you should remeber though before you read further. Cookie-cutter programs are useless because...
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powerbuilding for young dudes
Let's face it. Oldtimers like me (I am 46 when writing this post) usually want to be strong, fit and lean. Or they want a sport-specific strength training. But young dudes? Hey, they want to be strong...
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strength training for older dudes ...
If you are 25 or 46 (as I am now) the same training principles apply and produce results. Yes, you still get jacked and very strong even when you are over 40, 50, 60. But, IMO, you have to implement...
View Article5 variations of paused squats and deadlifts to boost your strength
What I love about the internet is that Eastern Europe training methods are now available for example in the US and vice versa. Still though, when watching some of the IG posts of famous Western Europe...
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Powerlifting and olympic lifts??? Oh, yeah!
As a powerlifter you have to practice the powerlifts because that is how you compete. The law of specificity. Your entire program is built around them (squat, bench press, deadlift). But it is wise to...
View ArticleI was wrong!
Hmmmm ... a man should be able to admit he was wrong. At least I think I was wrong. I am 47 now and have been lifting for 31 years; past 5 years I have been doing a hybrid training: lifting combined...
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BACK TO BASICS!
The longer I lift the more I am convinced strength training should be 85-90% big compound lifts with assitance exercises being only 10-15%. Before I get my fair share of hate mail I do want to say I am...
View ArticleHow to increase volume? FREQUENCY!
We all know from research that volume gives results. Rather a proper correlation of volume and intensity but that is not what I want to write about today. Simplified, the lifter who accummulated the...
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