Workout Chains

This is to give you a quick overview what chains can be used for in your exercise regime. You can appl them to bodyweight and barbell movements for different purposes. All in all chains are a good tool for intermediates to deevlop their strength further.

How to increase your bench press

Basic formula is life a healthy life style, bench press, have a goal, have a plan, use incremental overload, stick to the plan and do not injure yourself. Keep doing this for a couple of months or even years and then you will have increased your bench press. Good things are always simple and a bit more detail follows for the interested.

Wendler 531 6 month review

Thi is a short summary of where I am at after being 6 months an the 531 workout. So far progression is positive, but first cracks start to show which have to be monitored and, if persistent, countermeasures will have to be taken.

Wendler 531 cycle

This is to jelp you to understand what a Wendler cycle is and how you can use it to your advantage. If you want to learn more about the program please check also my youtube channel where I filmed and commented my progression on 531.

Breathing Squat

I personally had the problem of having severe pain in my lower abdomen for about three month when I was squatting in the range of 120kg for repetitions. Getting my breathing right after looking at one of Chris Duffin's squat workshops on youtube helped my to fix this problem. Here are my tips for you to minimise the risk of a hernia from squatting through better breathing. I am not a doctor, always consult one if you have pain.

What is crossfit weightlifting ?

Crossfit weightlifting is performing a certain exercise including free weights usually for a higher amount of repetitions at a predetermined weight for time incorporated in a workout of the day or WOD.

Squat Calculator

The free weight squat is one of the most underutilised movements in the gym. For me it expresses real raw power and also flexibility if done correctly. This article will describe different forms of squats, how to pick your weight when you are a beginner and how to keep track of your progression using this calculator.

How a personal trainer can get clients motivated

This is the viewpoint of a client with personal trainers that have crossed my path and discussions I overheard in gyms for a decade. I combined this with some of my sales knowledge and hope this helps to get an outside view on things. 

Deadlift Calculator

If you want to master the mighty deadlift, you better track if you are taming the beast. Step up to the plate, pull more than your own weight and look how you progress. All supported by this free excel calculator to save you some time. 

Bench Press Calculator

This bench press calculator is made for you to save you about a week of research. You can skip my rambling and just download the free excel spreadsheet at the end or spent the time to learn how to use it and maybe pick up a tip or two. You will be provided with data based on your own performance on your 1RM, dynamic bench press ad Sinclair coefficient.