All Things Gym

Best of Olympic Weightlifting

One and One-Quarter Squat

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Charles Poliquin shares a way to strengthen the Vastus Medialis Oblique (VMO). Because the VMO is most involved at the bottom of a squat, I decided to create a variation that would emphasize this portion of the lift. It’s called the one and one-quarter squat. Squat down for a 5-second count until you hit bottom […]

History of the Westside Conjugate System

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Here is a little post by Louie Simmons on how he came up with the Westside Conjugate System. The Westside conjugate system is the best of two advanced training systems: the Soviet system, where several special exercises are used to advance the training of superior lifters and athletes, and the Bulgarian system, where near-max lifts are […]

531 Power Clean Variation

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Jim Wendler wrote another post on a 5/3/1 variation. This time it is about Power Cleans and 5/3/1. Can you combine the two? – Yes!How? – In standard 5/3/1 set, rep and percentages fashion. It’s an easy enough movement. 1. First, be sure you can walk and chew Red Man at the same time.2. Please […]

Chest and Back Workout at EliteFTS

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Just another Saturday in the gym at Elite FTS. A Chest and Back workout day with Dave Tate, John Meadows, and Doc. Nice selection of exercises. Incline dumbbell bench press, flat bench flys with chains, dips, bench press variations, reverse flys and one arm barbell rows. I really like the bench press / fly with the […]

Rep Ranges Table for Strength and Mass

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Over at reddit RyanArr posted the Rep Range Chart from Mark Rippetoe’s and Lon Kilgore’s Practical Programming for Strength Training. Number of Repetitions Result of Training 1 2 3 5 8 10 12 20 Silliness Strength Myofibrillar Hypertrophy Sarcoplasmic Hypertrophy Power ATP/PC Storage/Efficiency Neural Adaption Capillarity Lactate Generation Pain Torlerance Bone Density 100% 1RM 70% 25% 1RM […]