Tag: weight training

Fitness. Diving. Lifestyle.

Can we ban the smith machine already?

There are not a lot of things in this world that are completely useless.   Even chocolate teapots can be both edible and presumably delicious. The smith machine however doesn’t even fall into this hallowed category.  It’s actually a step below it; not only does it have no discernible utility it actually does more harm than…
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Training Tips: The Hourglass or the Pyramid?

In an earlier post I wrote about the benefits of using low reps AND high reps, if you are beyond the beginner stage. Here I’ll go a step further and describe how to do this effectively in one workout. To sum up quickly the principles for best muscular development are: Low reps with heavy weight…
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Is the leg press useless?

Ah, the leg press machine.  The ultimate ego booster.  Struggling with your squat?  Putting a lot of effort in to only be able to put 10 kgs more on the bar? Like to move a lot of weight? Head over to the leg press and start loading plates! As you might have guessed, I’m not…
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ALL-time PR: The Deadlift Challenge

Max as tested 10/01/2015 : 220 kgs (495 lbs) Goal: Beat my tested max, and attempt to beat my all-time personal record of 230 kgs (506 lbs) Program: 10 week cycle utilising percentages of current max to progressively build strength and conditioning the Central Nervous System (CNS) by increasing weight but lowering volume to a…
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What rep range should you use?

If you read a magazine or ask a trainer about the number of reps you should be doing for your sets you’ll probably get the following breakdown: If you want tone/endurance, do high reps i.e. 15-20 If you want the combination of strength and size then do medium to high reps i.e. 8-12 If you…
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The Deadlift Challenge: New PR?

Max as tested on 10/01/2015- 220 kgs So as I said a couple of weeks ago I would be taking a bit of time off from the Deadlift Challenge due to picking up an injury and generally feeling a bit burned out. Initially I set out a 10 week program to a new PR, but…
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Does strength help in a fight?

“What is the point of being strong?” “What?” “What’s the point of all this training?  Who cares if you can lift 200 kgs or 100 kgs? In a fight it wouldn’t matter!” I get this, sometimes, along the lines of “why are you putting so much effort into getting stronger?  It’s all just vanity, because…
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Bench press alternatives and my routine

This is a continuation from the post Why you don’t need to bench press. In the post above I outlined the reason why despite its status as THE gym exercise you don’t actually need to bench press to get great results. Sure, you won’t be able to answer the ‘how much do you bench then?’…
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A ‘trick’ to increase your lifts

Everyone knows about the power of the mind.  Mental attitude and belief are fundamental ingredients when it comes to making things happen, and although obviously there are physical limits, you’ll probably never get near them because you don’t believe that you can. I’m not saying that ‘if you believe it you can do it’ because…
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Why you don’t need to bench press

There are actually three certainties in life: 1. Death 2. Taxes 3. You’ll always be waiting to use the bench press on Mondays Monday is IBD- International Bench press Day.  If you look like you go to the gym, or it comes up in conversation even with people who don’t lift, the first question is…
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