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strength

  1. EG News

    Revolutionize Your Leg Workouts: A Guide to Mastering the Landmine Squat

    How to Do the Landmine Squat for Stronger Legs The landmine squat is a unique exercise that builds serious strength in your legs while protecting your lower back. By changing the path of the resistance it allows you to squat deeper than a traditional back squat. Set Up the Landmine Squat Load...
  2. 01dragonslayer

    How to Improve Your One-Rep Max

    Focus on the following: Practice: The best way to get stronger at an exercise is to practice that exercise—you improve your squat strength by squatting, your overhead press by overhead pressing, and so forth. Thus, if you currently bench just once weekly and want to improve, try benching more...
  3. 01dragonslayer

    Does Getting a Pump Help You Build Muscle?

    Yes and no. While scientists are still unraveling the complex systems responsible for muscle growth, it’s clear pump training is effective for building muscle. That doesn’t mean it’s optimal for building muscle, though. You can build muscle effectively without ever getting a pump, as...
  4. 01dragonslayer

    The Complete Strength Training Guide

    by Greg Nuckols What does it take to reach your strength potential? And what do the steps to do so look like? I couldn’t find a complete, accessible overview anywhere, so I decided to make it myself. This article will be the anchor for the website. It’s a comprehensive framework, meant to get...
  5. 01dragonslayer

    9 Best Deadlift Tips

    HERE'S WHAT YOU NEED TO KNOW... To build the deadlift, prioritize the squat for 6 weeks while not pulling heavy at all. Powerlifter Dan Green's number one deadlift tip is to regularly perform the stiff-leg deadlift. Mike Tuchscherer recommends building the deadlift by pausing at the bottom of...
  6. EG News

    Here’s How and Why Powerlifters Need to Work on Unilateral Strength

    No one talks about their one rep max for a dumbbell bench press and row. And why would they? Because boosting unilateral strength numbers is unheard of. If you ask a lifter how much they squat, bench, and deadlift, those numbers roll off the tongue. Ask them how long they have been married and...
  7. 01dragonslayer

    The Odds Of Being Born A Superhero: An Examination Of The Genetic Limits To Strength

    By Bret Contreras Was your father Zeus or Odin? Did you ever have a favorable exposure to Gamma radiation? Have you ever been bitten by a radioactive genetically modified spider? No? Well maybe you hit the genetic lottery then when it came to strength. We all know or have seen people who...
  8. 01dragonslayer

    Post-Activation Potentiation: Theory And Application

    I’ve been enthralled by PAP ever since I heard about legendary Canadian Sprinter Ben Johnson squatting 600 lbs for 3 reps ten-minutes prior to his infamous 1988 Olympic 9.79-second world-record performance in the 100-meter sprint. Although Ben’s gold medal was later stripped due to a positive...
  9. 01dragonslayer

    Should We Train At 30% Of 1RM To Maximize Power Production?

    Over the past few weeks I’ve heard the “Magic 30%” number tossed around on two different occasions in terms of the training load that maximizes power production, so I figured it was time to write an article on this topic. The theory is that we should train athletes with explosive movements at...
  10. 01dragonslayer

    10 Things Every Lifter Should Try

    YOU HAVE TO WORK TO KNOW WHAT WORKS Most lifters float aimlessly in and out of gyms without a plan, goal, or strategy. Most haven’t experimented nearly enough with their training in order to have the slightest clue as to what works best for them. They stick to the same routine year round...
  11. 01dragonslayer

    The Importance Of Chasing Strength

    When it comes to my training, I trust him implicitly. I’ve been following his work since 2011 and have been a fan ever since, and we teamed up this past year to prepare me for my first powerlifting meet in May and then my bikini show in October. After I competed at the OCB West Coast Florida...
  12. 01dragonslayer

    The Ten Rules of Progressive Overload

    By Bret Contrerass In this article, I’m going to teach you how to go about progressive overload – the most important law in strength training. Perhaps you’re new to lifting and you’re wondering exactly what progressive overload is. Well, progressive overload simply means that you’re doing more...
  13. 01dragonslayer

    3 Tips for Faster Strength Gains

    It’s funny how a big PR can immediately turn an average or lousy day into an amazing day. Showing up to the gym is easy. Going through the motions is easy. But consistently getting stronger month in and month out is very challenging. It requires intelligent training, sound nutrition, and ideal...
  14. 01dragonslayer

    How Low Can You Go?

    By Bret Contreras When I was in graduate school, I was a pretty busy guy. I was teaching high school mathematics during the day and attending grad school at night. I started reducing my training frequency, volume, and duration and noticed that it didn’t impact my strength levels too much. This...
  15. 01dragonslayer

    The Pitfalls Of Progressive Overload

    If you’re an old-time lifter like me, then chances are you’ve fallen into this pitfall. If you’re a younger lifter, I’m sure you’ll fall into this trap several times throughout your lifting career. I’m talking about the pitfall of progressive overload, and it works like this: The Progressive...
  16. 01dragonslayer

    ABC – Are Training Logs Necessary?

    Pro Bodybuilders For bodybuilders, keeping a log is not so important. Strength is critical for muscle growth but it’s not everything. Doing what many bodybuilders do and utilizing “instinctive training” can deliver excellent results over time. Once sufficient strength is built up, they don’t...
  17. 01dragonslayer

    8 Laws of Strength Training

    "Why am I not getting stronger?" Probably because you're breaking the rules. Follow these eight rules and save yourself years of frustration and weakness. 1. Train Consistently Consistency is the name of the game, and the lifter who trains week in and week out will experience steady gains in...
  18. 01dragonslayer

    Rule Number One: Do What Works

    HERE'S WHAT YOU NEED TO KNOW... There is no "best training program" for everyone. What works great for others in the gym may work terribly for you. Likewise, what has worked very well for you may not do jack for someone else. You must develop the confidence to abandon the training programs that...
  19. 01dragonslayer

    Operation Barbell: 10 Money Exercises

    The Problem You’re captured by hostile terrorists and held captive in a large jail cell with just a bunk bed in the corner, a barbell, and plenty of plates. The commander informs you that you’re free to lift weights during your captivity, but you can only perform ten barbell exercises. If...
  20. 01dragonslayer

    Expose Your Weaknesses to Get Strong!

    Lifting novices often omit the more "complex" exercises that they don't understand how to perform or work their way into. Instead of deadlifting and squatting, they stick to machine and isolation exercises that don't require much coordination. As experienced lifters, we make similar mistakes...
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