A slower tempo in the bench press can unlock untapped strength potential. By focusing on controlling the eccentric phase, you harness the stretch-shortening cycle, building elastic tension in your muscles for explosive power. This technique isn’t about exhausting your muscles but strategically creating tension to amplify force during the press. Incorporating this approach with heavier weights strengthens your nervous system and improves control. Pair it with explosive movements and periodized training for maximum results. Whether you're chasing PRs or refining technique, slowing down your bench tempo could be the key to reaching new heights in strength and performance.

The axle clean and press and the log clean and press are iconic strongman lifts, each testing strength, technique, and athleticism in unique ways. While both utilize similar muscle groups like the shoulders, triceps, and core, their differences lie in grip, range of motion, and power demands. In this blog we will break down this topic more and give you our feedback on the toughest lift!

If I could only choose three exercises, dips, chin-ups, and deadlifts would dominate my training routine. These movements target nearly every major muscle group while building functional strength and stability. Dips focus on pushing power for the chest, triceps, and shoulders; chin-ups enhance pulling strength for the back and biceps; and deadlifts develop lower body power and core stability. Although they primarily work in the sagittal plane, they still engage stabilizers across the body, offering a full-body workout. While incorporating all planes of motion is ideal, these three exercises are a powerhouse trio for efficiency and total-body strength.

The deadlift is a powerhouse exercise for building full-body strength, but not all training methods are equally effective. Pause deadlifts, often used to overcome weak points, can actually disrupt the flow and explosiveness of the lift, making them a less-than-ideal choice. Instead of relying on pauses, consider variations like floating deadlifts, block pulls, or using chains and bands to target specific sticking points without compromising your technique. By focusing on exercises that match your individual needs, you can build a smoother, more powerful deadlift and make greater strides toward your strength goals.

Strength training is not just about lifting heavier weights; it involves strategic techniques to optimize performance. One effective method is incorporating short isometric exercises before top sets. These exercises, which involve holding a muscle contraction without changing its length, prime your muscles and nervous system, enhancing strength output. By boosting neuromuscular facilitation, isometric contractions improve motor unit recruitment and muscle activation. Although isometrics won’t increase the number of neurons, they enhance their functionality and connectivity, leading to better strength and stability. Integrating these holds into your routine can lead to heavier lifts, improved performance, and reduced injury risk.

In the world of strength training, two popular methods for gauging intensity are Rate of Perceived Exertion (RPE) and percentage-based training. RPE allows lifters to adjust their workouts based on how they feel, offering flexibility, while percentage-based training provides structure by using a lifter’s one-rep max to determine intensity. Both systems have pros and cons, with RPE being more subjective and percentages often too rigid. A third option, Reps in Reserve (RIR), bridges the gap by estimating how many reps are left in the tank. This blog explores which method is best for maximizing strength gains.

If you're struggling with the bench press, targeting your weak points is key to improving. The dead bench helps build explosive power off the chest by starting each rep from a dead stop. For lifters stuck in the middle of the press, chains or bands provide variable resistance, strengthening your ability to push through. If the lockout is your issue, isometrics, where you press against pins for several seconds, will build triceps strength and improve your ability to finish the lift. By incorporating these methods, you’ll overcome plateaus and boost your overall bench press performance.

Exercise order plays a crucial role in achieving your fitness goals, whether you're aiming to build size, strength, or improve specific lifts like the bench press. The sequence in which you perform exercises can significantly impact muscle engagement and overall performance. This article explores how to structure your workouts based on your goals, providing specific exercise orders for maximizing hypertrophy, building strength, and enhancing bench press performance. Understanding and applying the right exercise order will help you make the most of your training sessions and accelerate your progress toward your desired results.

The box squat is a powerful exercise that emphasizes hip strength and explosiveness, making it a must-have in any strength training program. By encouraging a backward hip movement and maintaining an upright shin position, the box squat effectively targets the glutes and hamstrings. Whether you’re looking to build raw power, improve speed, or prepare for intense deadlift sessions, the box squat is an essential tool for enhancing lower body performance.