Powerlifting Training
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Learn How to Properly set up your bench press technique with an arch.
Cut bar travel space, and save time on the decent and ascent.
Learn to Lock your back in place to help you hold and move the maximum weight possible.
Set Your feet after locking in your back to allow for a stronger and more comfortable bench press.
Learn the different ways to grip the bar and their advantages / disadvantages based on your bench press skill set.
Find out the Proper bench press technique to pulling the bar out of the rack with out losing your form
Learn how to "get tight" and utilize oxygen to be able to help you "pressurize" your entire body
Learn how to walk the fine line between having a massive bench and completely dumping. Also how to achieve the perfect groove for you and your shirt.
Learn about the different types and brands of bench shirts to determine your bench press style
Learn how to make sure that your bench press shirt is on tightly and fits correctly.
 How to Use A Bench Press Shirt Pt. 3 Using the Shirt Correctly
Using A Bench Press Shirt for Beginners and Advanced users. Learn how to set the chest plate and manipulate your sleeves.
Learn how to "Load" the shirt to use it's stitching a fabric to assist you in moving the weight.
Learn some of the causes of Bench Press Plateaus and what you can do to get back in the game.
Learn some of the causes of Bench Press Plateaus and what you can do to get back in the game.
Stories from the Founder of Violent Hero - Ian Smalley and his journey into the world of powerlifting.
Stories from the Founder of Violent Hero - Ian Smalley and his journey into the world of powerlifting.
 How to Fix a Lagging Bench Press Lockout
Update your training to help you increase strength at the end of the press. Don't wimp out by not finishing a lift you mashed at the bottom.
Update your training to help you increase strength at the bottom of the press. Learn how to manipulate your different muscles to get the weight off your chest.
Learn how to develop mental cues that help them to visualize proper form or activate a
particular muscle group necessary to completing the lift.
 Violent Hero's Top 5 Best Powerlifting Supplements
the missing piece of the puzzle to bigger lifts may be
found in supplementation. Assuming that you already take in enough calories to
support growth and strength gains, adding supplements is an easy way to get a
performance advantage.
 Powerlifting Nutrition: 15 Tips for Massive Weight Gain
The more muscle you have, the more weight you can
move, period. Below are 15 ways to add some muscle, both nutritionally
and with proper training.
 The Sumo Diet: The Art of Gaining Weight
The common perception of sumo wrestlers is that they are
big fat guys who push each other around wearing diapers. The fact is
that these are some of the strongest and most fit and healthy athletes
around.
 Anti-Inflammatory Nutrition For Joint Pain
Add nutrition and certain supplements into
your regimen to help combat the problem. Adding foods that reduce
inflammation will improve how you feel and help to decrease your risk
for chronic diseases. Here are some suggestions.
 Violent Hero's Protein Chart for Powerlifting Routines
Violent Hero has helped to show you the different types of proteins out there to help you build the best powerlifting nutrition training program for your body. Find out more about what to eat and when to eat it in this article.
Powerlifting General Nutrition Tips
Yep, I said it. These two words seem to go together about as well as
“Sumo” and “Diet”, but in the spirit of confronting paradoxical
phrases I will address this issue head on.
 Raising Your Deadlift IQ - Improving your Deadlift Technique
Proper execution of the sumo style deadlift involves some changes in
form and mechanics that differ from conventional pulling. Here are 10
tips to help you get the bar moving in the right direction.
 Deadlift Training Routines, Programs, and Techniques
For many, the deadlift can be an intimidating lift. Often your meet
results ride on it because it’s the final lift, and the fact that
you’re already fatigued from the squat and bench make it that much
harder to stay tight and execute good form.
 Fixing Your Deadlift Grip Technique
One way to increase your numbers in the deadlift is to strengthen
your grip. Often a lack of grip strength will show at lockout and the
lifter will drop the bar. Gripping the bar with the tightest grip
possible is essential to have a good deadlift.
 Deadlifting for Beginners
Lets cut to the chase, here are some simple cues for setting up on the
deadlift that can help you improve your technique.
 Deadlifting Muscle Groups
This article is intended to outline the primary muscles involved in
the deadlift.
 Deadlift Accessory Movements Part 1
For people who are naturally strong in the deadlift, improving your
squatting strength often leads to improvements in your deadlift. However,
people who are naturally strong squatters don't derive as much benefit
from additional squatting.
Deadlift Accessory Movements Part 2
For people who are naturally strong in the deadlift, improving your
squatting strength often leads to improvements in your deadlift. However,
people who are naturally strong squatters don't derive as much benefit
from additional squatting.
Violent Hero's Top 5 Best Squat Supplements
The missing piece of the puzzle to bigger lifts may be
found in supplementation. Assuming that you already take in enough calories to
support growth and strength gains, adding supplements is an easy way to get a
performance advantage.
 3 Quick Fixes for Bad Squat Form
When a lifter is first learning to squat, there is often some confusion
as to the many nuances of the movement relative to the different weaknesses
the lifter brings to the table.
 Beginner's Guide to Squatting - Part 1
For beginners, proper squat form can be a little difficult to grasp,
so I’m going to break it down into its simplest step by step progression
so as not to over complicate things.
Beginner's Guide to Squatting - Part 2
For beginners, proper squat form can be a little difficult to grasp,
so I’m going to break it down into its simplest step by step progression
so as not to over complicate things.
What Are Box Squats? As the name implies you are squatting onto
a box, rather than down to imaginary parallel (hopefully). These can
be incredibly useful for developing explosive power out of the hole
 How To Cut Weight For a Powerlifting Competition
Cutting weight is typically an inevitability for any lifter who’s
serious about competing. Having a 10 to 15 pound advantage over the
other lifters in the weight class can make a huge difference on meet
day.
 Checking Your Max Strength to Often Screws Up Training
I’m writing this article to address a common mistake many lifters
seem to make that leads to plateaus in strength gains. The crux of the
problem is that most lifters want to see how strong they are…all the
time.
 Alan Best Powerlifting Training Routine and Program
Alan best - Currently holds 4th all-time highest lift total in 275 single ply. My
workout is based on a 7 week cycle. I call it a 7 week cycle, but in
actuality it’s 2- 3 week cycles with 1 deload week at the end.
 Westside Barbell Powerlifting Training Program and Routine
This is an old program written by Dave Tate
some time ago for many of his clients who were just getting into this
type of training. This program does not use chains or bands because
we did not use them at the time.
Westside Barbell Conjugate Powerlifting Training Explained
Welcome to what the conjugate
method is all about. Conjugate means "to couple". With strength
training or training for powerlifting you are in the process of trying
to combine many methods of training.
 Andy Bolton's Deadlift Program Routine and Technique
This is the exact 8 week pre-competition
mesocycle employed by Andy for the 1003lb pull. All deadlifts are pulled
extremely explosively, this is the total focus of the movement.
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