Powerlifting Articles

Bench Technique Pt. 1 Setting the Arch

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 with our powerlifting articles.

 

 

 

Bench Technique Pt. 2 lock your back

Learn to Lock your back in place to help you hold and move the maximum weight possible.

 

 

Bench Technique Pt. 3 Setting Your Feet

Set Your feet after locking in your back to allow for a stronger and more comfortable bench press.

 

 

Bench Technique Pt. 4 Gripping the Bar

Learn the different ways to grip the bar and their advantages / disadvantages based on your bench press skill set.

 

 

Bench Technique Pt. 5 Out of the Rack

Find out the Proper bench press technique with these powerlifitng articles to pulling the bar out of the rack with out losing your form

 

Bench Technique Pt. 6 Getting Your Air

Learn how to "get tight" and utilize oxygen to be able to help you "pressurize" your entire body

 

 Avoiding common bench shirt mistake with our powerlifting articles  

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.

 

Using a bench Shirt Pt. 1 Types of shirts

 

Learn about the different types and brands of bench shirts to determine your bench press style

 

Using a bench Shirt Pt. 2 Setting the shirt

Learn how to make sure that your bench press shirt is on tightly and fits correctly.

 

 

 

using a Bench Shirt Pt. 3 using the shirt 

Using A Bench Press Shirt for Beginners and Advanced users. Learn how to set the chest plate and manipulate your sleeves.

 

Using a bench Shirt Pt. 4 moving the weight

 Learn how to "Load" the shirt to use it's stitching a fabric to assist you in moving the weight.

 

 

 Bench Plateaus - Bench Press tips - Pt. 1

  Learn some of the causes of Bench Press Plateaus and what you can do to get back in the game.

 

 

Bench Plateaus - Bench Press tips - Pt. 2

 Learn some of the causes of Bench Press Plateaus and what you can do to get back in the game.

 

 

 

misadventures in bench pressing

 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.

 

 

Bringing up low end strength using form

 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. 

 

 

 

 

 Mental Cues For a Bigger Bench Press

 Learn how to develop mental cues that help them to visualize proper form or activate a particular muscle group necessary to completing the lift.

 

 

 

Top 5 Best Powerlifting Supplements 

 Powerlfiting Articles about the missing piece of the puzzle to bigger lifts may be found in supplementation. Assuming that you in enough calories to support growth and strength gains, adding supplements is an easy way increase performance.

 

 

15 Tips for Massive Weight Gain 

 The more muscle you have, the more weight you can move, period. The following powerlifting articles are 15 ways to add some muscle, both nutritionally and with proper training.

 

 

The Sumo Diet: The Art of Gaining Weight 

 These are powerlifting articles about 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 Joint Pain nutrition 

  
Powerlifting articles to 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 in these powerlifting articles.

 

Violent Hero's Protein Chart 

Violent Hero's powerlifting articles 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 these powerlifting articles.

 

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 in these powerlifting articles. 

 

Learning How to Deadlift Sumo Style 

 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 12 week Routine 

 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.

 

 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.

 

 

 

Beginner's Guide Box Squatting

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

 

 

 cutting weight For a 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.

 

 

 don't check Your Max Strength to Often

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

 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 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 method

 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 routine

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.
 

 

 

5x5 powerlifting training workout

The 5x5 program is older than dirt and a great way to simplify the process and make gains in strength and size. Most trainees who get into powerlifting have had some gym experience doing higher volume bodybuilding to add inches on their biceps, but to no avail…take heart newbies, the 5x5 routine won’t let you down.

Jeff Reape's powerlifting training

This is an article by Jack Reape which gives a thorough and insightful explanation of Training Theory and its application in the sport. It is also a Team Violent Hero Favorite powerlifting article.

 

 

The power of super squats

Super Squats is essentially this: You warm up and then hit one max effort set of 20, followedby three or 4 core upper body exercises of choosing, 3 days a week. These squats are slightly differentbecause they are called “breathing squats”. No belt. And done correctly the set looks like 20 singles.