How to bench press like a bodybuilder

This is an overview on how to bench press as a bodybuilder for beginners based on my experience. I am not the best bench presser in the world, only in my local gym with a personal record of 150 kilograms at 82kg bodyweight. Utilizing German Volume Training i managed to increase my chest by 2 inches in a month. If you are impatient directly skip to the subheading  "How to bench press like a bodybuilder.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

When to use Smolov Jr

Smolov Jr is a powerlifting program which lasts for a month and resembles the base cycle out of the original Smolov program from which it was boiled down. If you are not afraid of hard work and like to reap the benefits in the gym hitting a new personal record on one of the big three within a month, you want a program you want to pour your heart and soul into.

Topics: Smolov, Powerlifting, Bodybuilding, Strongman

Can you do Stronglifts 5x5 to get ripped ?

Great so you have decided to work out more regularly to look like Chris Pratt ? Good for you and you also found the Stronglifts 5x5 program which promises results even if you are a complete nerd ? So you have everything you need to get started ? Well maybe not and read on to find out what else you might need.

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

Topics: Stronglifts 5x5, Powerlifting, Bodybuilding, Strongman

6 common mistakes when you bench press for strength

These are my personal observations of the biggest mistakes being made when bench pressing for strength. Feel free to elaborate or add in the comments. I personally bench press 150kg at 88kg to 90kg bodyweight and hope some of the tips are useful or entertaining for you.

Topics: Lift stronger, Bench Press, Powerlifting, Bench

Wendler 531: Is it worth your time ?

If you are fit, know how to handle a barbell and want to apply an aproach of half an hour a day to get strong beside your other sports commitments, I think Wednler 531^is one of the best options around.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Detailed Smolov Squat routine review

This is a review of the famous Smolov squat routine which seperates the boys from the men. You can read how I increased my 1RM for the squat by 20kg, find summaries of others who have done the program and I compare Smolov to other routines which I have done. If you do not know how to do squat negatives and box squats you will also find a quick introduction to these concepts. 

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

Topics: Smolov, Powerlifting

3 reasons on why to do Smolov 

There is some discussion out there whether it is stupid to do Smolov and if it is a one-sided program. It is extreme, but it delivers what it says on the tin: A bigger one repetition maximum on the squat. This makes it a good program if that is what is you want and I ran it in 2016. Here are my top three on why to do Smolov

Topics: Smolov, Powerlifting, Bodybuilding, Strongman

Guide to Smolov

This is an overview and guidance for Smolov based on my experience. If you want to see how the program is structured in detail please refer to the Smolov post on the Stronglifts web page. I used their calculator and it worked. Here is the anecdotal report on how to make it through it without a major injury or dropping out.

Topics: Smolov, Powerlifting, Bodybuilding, Strongman

14 Tips on how to survive Smolov

I have run a one month Smolov Jr cycle increasing my bench from 140kg to 150kg and followed with a Smolov 3 month cycle for squats increasing my PR from 140kg to 170kg. I think it is a very interesting program to run, especially when one of your lifts is very weak compared to the others.

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

Topics: Smolov, Powerlifting

Explanation for the Smolov Jr Calculator

This is an explanation of the Smolov Jr calculator which has the purpose of being printed and taken to the gym after typing in your one repetition maximum. Please let me know if i could do anything better and improve. I hope you will find as much pleasure with the Smolov Jr program than I did. I personally moved my bench press from 140kg up to 150kg in one month.

Topics: Smolov, Powerlifting, Bodybuilding, Strongman