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.

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. 

If you want the most up to date news or ask direct questions, then you can follow me on Instagram.

When you should bench press with dumbbells

With training and chest day, there always remains the question of what to do exactly to develop your chest. There are dumbbell bench presses, barbell bench presses and for some even multi-grip and duffalo bar bench presses to choose from. But how to decide on what is best for you and especially when to use the dumbbell bench press.

Which bench press is best for chest?

There is no one answer to that and if you think you have or someone claims to have, you are limiting yourself and setting yourself up for less than optimal gains. There is no one exercise that is best for chest. There is a multitude of tools that have to be applied on a constant basis to build that magnificent pec fest.

Which is harder the bench press or deadlift?

Especially as a beginner, you might have asked yourself that question. Which is the hardest lift of the big three? Is it harder to bench press or to deadlift? I personally think the easiest way to find out for yourself is to try both and judge for yourself, as "hard" is always a very subjective thing. Still, I would not be me if I did not discuss the topic in a bit more depth.

What are bench press boards?

Bench press boards are gym equipment which are 1.5 inches to 6 inches thick to help to improve the performance of powerlifters by shortening the range of motion of the barbell bench press in training.