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LATEST ARTICLES

Progressive Overload is Overrated

by TC Luoma

Most lifters are obsessed with adding weight to the bar – one form of progressive overload. That could be holding them back. Here's why.

Microplastics: Should We Be Worried?

by Dani Shugart

Microplastics seem like another fad boogeyman, but they could be part of the reason you're struggling with your health and weight. Info here.

The Hypertrophy Bomb: One Set for Muscle Growth

by Christian Thibaudeau

I've developed a lot of training methods to stimulate muscle growth, but this one might top them all. And all it takes is one painful set.

Pentadecanoic Acid: The New Essential Fatty Acid

by TC Luoma

Pentadecanoic acid might be the key to health and fat loss. You don't need a supplement, but may need to re-think your dietary beliefs.

One Way to Increase Testosterone Naturally

by TC Luoma

T levels are dropping and so are male fertility rates. Is there a natural way to increase testosterone and protect your swimmers? Info here.

The Full-Body Dumbbell Workout Plan

by Andrew Coates

Here's how to get an effective, total-body dumbbell workout, even if you're dumbbells aren't that heavy. Do this plan every other day.

The Full-Body Dumbbell Workout Plan 2

by Andrew Coates

Got a set of adjustable weights? Want to build muscle and strength? Here's a complete dumbbell workout that'll hit your entire body.

FEATURE ARTICLE

Train Like an Athlete

by Jim Wendler

If you want to be fast, you have to train like an athlete. You must learn to jump and explode. The best way to do this is to throw objects explosively and jump.

For lifters, a simple way to do this is to do a basic warm-up and then some kind of explosive work before your main lifting. Remember, speed should be trained first in a workout, when you're fresh.

You don't need to break up your athletic training like you're a bodybuilder – there aren't upper body days and lower body days. You jump and throw. And if you're throwing correctly, your hips and legs will come into play. If not, well, you need to work on that.

This is where a medicine ball comes in handy. Throwing a med ball from a variety of positions – chest pass, overhead forward, and overhead backward – is probably the most common.

You don't need a million variations – just get good at a few total body throws and you'll reap the benefits. I don't know why everyone wants so much variety when they can barely master one.

A 10-20 pound med ball would probably suit most, but don't confuse weight with being explosive. This isn't a time to measure your pecker by how heavy of a med ball you can use. Go with a lighter ball that allows you to be explosive.

Fifteen to thirty throws before you train would be enough for most people. Don't use this as a conditioning session.

Jumps are all easy to add to your training. Like the med ball throws, do them before your main lifts or on a separate day. Just 15-30 per workout would be a great place to start.

As with any workout, you should progressively work up in intensity. No need to go for max distance or height on the first throw or jump of the day.

TOP FORUM ACTION

For Big Shoulders Ditch the Free Weights Volume?

Use a fun shoulder workout – containing rest-pauses, partials, and other intensity techniques – as inspiration for leg training. Can it work?

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Dependence on Oxandrolone?

How come two months wasn't enough to get back to normal? Am I hooked for life?

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What Shows Are You Watching?

What's everyone watching on TV or streaming services these days? Share your favorites.

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TRENDING

The Butt Pump Workout

by TJ Kuster
Add these finisher exercises to the end of leg day and build glutes that won't quit.

5 Lifts That Beat Traditional Benching

by Charley Gould
Make these common mistakes and you'll be small, weak, and injured instead of big and strong.

POWERFUL WORDS

Obsessed is a word the lazy use to describe the dedicated. Also hoarders and stalkers. But still.

– T Nation (Twitter)

There are endless alternatives to junk food if you're creative enough and willing to stop spoiling yourself the way mommy and daddy may have done when you lived at home.

– Dani Shugart

Don't compare yourself to the heart-attack-waiting-to-happen sitting next to you in the subway. He isn't on your level. And don't beat yourself up about not looking like movie action heroes. Train hard, eat right, monitor, and adjust. That's the only thing you have control over, so control it.

– Mike Roussell

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