Squat: When to inhale and exhale

This is a short overview on how to breathe during the squat and what helped me specifically to reduce pain for this iconic exercise. You will also find links to supporting material and please leave a comment if you have found other techniques which helped you improve.

5 lifting lessons you can avoid to learn the hard way

In the free weight section of the room, you can either learn everything yourself and waste a tonne of time or read these five pieces of wisdom I learned after spending ten years in the gym on and off training for strength and martial arts.

Squat: How many reps

Squat: How to improve

These are more general points on how to improve on your squat. If you want a very specific example of a program please refer to my review of the smolov squat routine. If you have any questions or additional information please post them in the comments.

Squat without pad

This is an overview on how you can start to squat without a pad. You will find tips on how to set up for the squat, aftercare and some comments on equipment.

Bench press with chains or bands ?

If you have not trained for more than two years do not use bands or chains at all. In short chains are more suited for maximum efforts while bands are the better choice for developing explosiveness based on my experiences. The following articles provides you with knowledge for conjugated periodisation, how to setup bands and chains correctly and when to choose one over the other. Feel free to share your questions and experiences in the comments to make this article better. 

How does a bench press calculator work?

Most bench press calculators either work with a mathematical formula which you will find in this article or are based on empirical results from a study. Calculators are a good tool to determine general strength, track progress and program an athlete's schedule. Be careful around maximum efforts especially for very strong athletes as physics dictate exponential effort while calculators usually assume linear strength progression. In short, this means the stronger the athlete the more inaccurate the calculators become.

Intro

My first time to Scotland was for a wedding of a good friend of my fiancee. What a pleasant surprise I was in for when Scotland greeted the couple and us with great weather, a brimming, bustling town and a wedding from the pages of a Disney fairy tale.

How accurate are bench press calculators?

So should you rely on a bench press calculator for your performance? The short answer is definitely not for estimating real life one repetition maximum attempts. They are a good tool to get estimates to see where to start and whether you are progressing.

What are bench press bars made of? 

This is an overview of barbells which can be used for the bench press. Most of them are made of steel with different finishes. For details and different variations of barbells read on. Hope you enjoy it. 

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