All Things Gym

Best of Olympic Weightlifting

Smolov Jr. – 531 Excel Spreadsheet

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Mogwoggle on reddit  put together a really nice spreadsheet that combines the Smolov Jr. and  5/3/1 into one program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload […]

Common Weightlifting Errors and their Fixes

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In Part 5 of his series on the Chinese Weightlifting System, Kirk has offers some really good insights into what exercises the Chinese use to correct technical errors in their lifts. We just do something that fixes the weak segment, with less concern on “What muscle is weak”. It could be your brain muscles that are weak, causing […]

How Chinese Lifters Use Periodization

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In Part 4 of his series on the Chinese Weightlifting System, Kirk explains how the Chinese incorporate periodization into their training. It works like a basic A/B testing method: Analyze weaknesses and strongest features exchange exercises accordingly give it 4 weeks to get results Negative results? -> start at 1. and reanalyze. Positive results? -> stick with […]

John Welbourn on Paleo Solution Podcast

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Another Paleo Solution Podcast with John Welbourn. Just like in Episode 86 they drop a lot of good information. Episode 94 Topics:1. Power, Strength or Hypertrophy2. Building Muscle3. No Such Thing as Overtraining4. Conjugate Method and O-lifting5. Back Squats Have Given Me Radiation!6. Weight Gain and Ketosis7. Training Twice a Day Regarding topic 1:During his time in […]

Chinese Weightlifting Training Methods

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Kirk from lifthard.com who trained under Chinese Weightlifting Coach Wu answers questions about the Chinese Olympic weightlifting training methods. Update: See below. The basic outline Yes, we do max as much as possible, and training is generally, “train so hard you can’t walk” and yes, there’s no such thing as short cuts. Yes, the premise of overtraining […]

Starting Stretching – Flexibility Programs For Beginners

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Update: Now available as iphone app. Update: Here are pictures of the exercises of the routine phrakture put together two flexibility / mobility programs for beginners. “Starting Stretching”: A flexibility program for beginners Many people want to improve overall flexibility, but do not know where to begin. This guide should serve as a general jumping-off point for […]

Huge List of Training Programs

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Here is is list of about every hypertrophy / powerlifting / olympic weightlifting  / bodybuilding / fat loss routine. ——————————————————————————– Hypertrophy Beginners/Intermediates Kelly Baggett Build Muscle & Lose Fat Simultaneously?- http://www.bodybuilding.com/fun/kelly3.htm A Training Philosophy For Solid Mass Gain- http://www.higher-faster-sports.com/…hilosophy.html The Skinny-Fat Ecto Part II- http://www.higher-faster-sports.com/skinnyfatecto2.html Christian Thibaudeau Ab Training for Athletes and Babe Hounds- http://www.t-nation.com/readTopic.do?id=459670 Part-Time Beast- http://www.**********.co.uk/m_854463/tm.htm The MacGyver […]