3 Tips For Stronger Lifts (Part I)

21 Jan

The following series includes 3 things I think you should consider to aid you in making more progress with the basic lifts (i.e. Squat, Bench, Deadlift).

1. Take more straight weight!

People are quick to jump at flashy exercises and programming schemes. I am / was guilty of this too. The truth is you will make much better, and much quicker progress if you do more work with straight weight. What do I mean by straight weight?

Straight weight is just plates on the bar.

In other words, stop using chains and bands. Ditch other accessories like boards, and boxes too. Instead put weight back on the bar! Additionally, do more variations that have you moving more similarly to the main lifts.

In previous programs I was quick to utilize chain weight, reverse bands, board presses, boxes, etc.

As a rule of thumb:

Squat: Pause more, squat from pins more, use a safety squat bar more often, do speed work sans the chains and bands and at higher percentages than those normally used with schemes relying on accommodating resistance (55-70%).

Bench: Pause more, do rep work off the chest more, floor press more, use different grips.

Deadlift: Fully settle and reset rep work in the 3 – 5 range more often, look to pull from a deficit way more often than you look to pull off boxes, utilize snatch grip deadlifts, build up your conventional DL if you pull sumo, and stop doing rack pulls.

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One Response to “3 Tips For Stronger Lifts (Part I)”

  1. Julio Romón Baillo January 21, 2013 at 7:08 pm #

    So easy, so true
    I like that you are back into blogging, keep it up

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