Powerlifting | Project Swole

Posts Tagged ‘powerlifting’

How to Increase Your Squat

Monday, August 9th, 2010

How to Increase Your Squat By 100 Pounds in 10 Weeks

Update: Here is an old post I found about increasing your squat strength. I’m not sure that anyone ever really gave me much positive feedback on it, so I’m posting it again in case anyone wants to take a stab at putting 100 pounds on their squat in 10 weeks.

Arnold Squats

The squat is arguably the best exercise that any athlete can perform. Overhead press, bench press, and deadlifts rank right up there too, but I digress… No one wants to have a weak squat. To be considered ‘really strong’ you should be able to squat 2x your bodyweight.

Back in college I was regularly squatting 450 or so at a fluctuating bodyweight of 190-210 lbs. I have no genetic gifts when it comes to muscle size and strength. If I can lift 450 anyone can, so man up and put in some effort.

The goals of this workout plan are:

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Tags: how to, intensity, powerlifting, squats, squatting, training, weightlifting, Workout Routines
Posted in Weight Training, Workout Routines | 47 Comments »

Training with Bands and Chains Increases Strength and Power

Friday, June 4th, 2010

Benching with bands

I recommend training with bands specifically in the Werewolf Training routines, but also in any routine you might currently be following.

Recent studies investigating the effects of training the bench press with added bands and chains, have confirmed that strength and power increased faster by using bands and chains than by using free weights alone.

The Study

In this 13 week study on the effects of training with elastic tension on the bench press, 11 men in their early 20s started with a 1 rep max (RM) baseline strength test.

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Tags: bands, chains, gain strength, powerlifting, strength, strength gain, strength training, weight traning, weightlifting
Posted in Exercise Equipment, Research, Weight Training | No Comments »

How to Bench Press More Weight Instantly?

Friday, March 26th, 2010

I haven’t verified this tip yet, but Charles Staley once said that you can lift more weight if you look at your dominant hand when benching. Although you are not supposed to turn your head at all.

Really, I have no idea if this works, but if you give it a try please let us know what happens. It doesn’t sound like anything I would ever tell anyone to do, but maybe it has a place in max effort training?

I remain skeptical.

Tags: bench press, benching, chest, powerlifting
Posted in Fitness Tips | 3 Comments »

Weightlifting Tool to Calculate Your 1 Rep Max

Wednesday, December 16th, 2009

1 Rep Max Calculator

I had published this post once before, but recently a couple people have asked for such a tool, so I’m busting it out again for all the new Project Swole readers.

There are many strength training programs that involve calculating your 1 rm or 1 repetition maximum. Some programs want you to use a % of your 1 rm, which is sometimes even harder to calculate.

Calculate Your 1 Rep Max

Most of us do not how how to figure out this number without performing the actual rep itself. Use this easy calculator to get a basic idea of how much weight you can lift once.

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Tags: calculator, max, powerlifting, strength, weight lifting, Weight Training
Posted in Motivation, Weight Training, Workout Routines | 8 Comments »