Get Rid of Flab with Strength Training Exercises

Weight training has become a popular fitness program for common people and professional athletes as well. When done correctly, weight training can help one to lose weight, increase strength and enhance the bone density. However, if you don’t follow the basic rules of this useful fitness program, you won’t be able to enjoy the benefits and may end up being injured. We provide some do’s of strength training.



• It is advised to start your fitness program with a weight that you can lift easily for 12-15 times. You can start increasing the weight once your strength enhances and you become more confident.

• To enjoy the benefits of strength training exercises, it is crucial to do all them in the right manner. If you fail to maintain the correct form, try reducing the number of repetitions or the weights. Ask for proper guidance from your fitness trainer.

• Many people tend to hold breath while lifting weights. This can lead to dangerous consequences such as sudden increase in blood pressure. The general rule is to exhale when you lift the weight and inhale as you put down the weight.

• Target all the major muscle group of the body such as legs, abs, back, shoulders. Work on the opposing muscles in a balanced manner, for example, the front muscles of the shoulder as well as the back muscles.

• Take adequate rest between the exercise sessions and don’t work on the same muscle groups for two consecutive days.

Remember that the more you perform strength training techniques correctly, the more you will benefit from this fitness program. In our next post, we will point out the don’ts of this exercise program.

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Assault – The Preworkout Matrix MusclePharm

Assault is a clinically proven performance booster. It is a combination of various powerful and naturally occurring substances, which can enhance your strength-building routine and sports performance. It works synergistically to help your muscles to gain true increased energy at the cellular level; the result is dramatically improved sports performance.



Key ingredients of Assault:

Per serving of MusclePharm’s Assault offers 40,000mg of hardcore active ingredients. This power booster provides muscle-fueling and anti-fatigue formula to allow you to train longer and harder and lift more weights. It will also help to increase the anabolic environment; as a result, you will response faster to your weight training. In addition, MusclePharm’s Assault helps to recover faster, and increase oxygen saturation, blood flow, and energy output. The other advantages of this performance booster include improved mental focus without overstimulation, and increased nutrient delivery to working muscles.

The main ingredients of Assault are:

• 4G of Beta Alanine: It helps to increase your muscular contractility as well as supercharge endurance and crush fatigue.

• Creatine HCL: Assault includes the most powerful forms of Creatine i.e. Creatine HCL and Creapure. These ingredients offer strength, volume, and explosive power. Though licensed for use, Creatine HCl is patent pending.

• Suma Root: Many Russian athletes use this “Russian Secret” for years for achieving strength and muscle building. Suma Root is the secret weapon of MusclePharm’s Assault. It is a strength-and muscle-building herbal and serves as a natural performance-boosting component.

• Arginine: It helps to enhance cellular oxygenation, volumization, and nutrient delivery to the working muscles. Arginine helps in muscle recovery and growth.

• Citrulline Malate: This fuel aerobic energy provider maximizes muscular energy production, enhances strength-training performance, and delays the onset of muscular fatigue.

MusclePharm’s Assault also includes Con-Cret i.e. Concentrated Creatine, which is registered trademark product of ProMera Health, LLC.

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How to Get Tight Glutes and Thighs

I hate to be the bearer of bad news but there is no way around it. If you want to have tight glutes and thighs you must exercise and eat right. Not only will you need to do cardio but you will also need to do some weight resistance training to really tighten up your glutes and thighs.

These are large muscle groups so they tend to require more effort and perceived exertion. People either love to work their legs or they hate it. Mental focus will be key to your success. Envision your goal and work for it.

My favorite all around glute and thigh exercise is the stationary lunge, difficult but effective. My second favorite is squats. Once you can do sets of 12 with just your body weight you will want to add dumbbells. Start with a 5lb dumbbell in each hand graduating as they become easier.

3 sets of 12 for each of the two exercises should be plenty. Do these exercise once or twice a week but no more.

To burn fat do 20-30 minutes of HIIT cardio 3 times a week. These two things, resistance training and cardio, will get you on the right track to tight glutes and thighs.

Some great "diet" advice would be:

1. Stay away from processed food

2. Avoid white bread

3. Eat potatoes sparingly

4. Limit carbs after 5pm

5. Get plenty of fiber

6. Drink 8-10 glasses of water a day

7. Make sure and get your protein (1 gram per lb of boby weight)

8. Don't skip breakfast

9. Get your sleep, strive for 8 hours a night

And remember, you can work your glutes and thighs to death but if your eating habits are bad you won't see the muscle your building underneath all the fat.

Source: http://EzineArticles.com/?expert=Samantha_Dotson

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Diet Tips for Building Chiseled Six-Pack Abs

Ask men which part of the body they would love to flaunt and most of them would say a strong, tight and ripped abdomen. A six-pack abs would be the perfect icing on cake for most people. To achieve six-pack abs, you must follow a healthy diet and indulge in strength training and cardiovascular exercises regularly.



Check out following tips regarding the healthy eating plan you should follow to get those ripped abs.

Tip 1-Avoid eating three large meals. Instead, opt for 5-6 smaller meals throughout the day. Your diet should have balanced proportions of fats, proteins and carbohydrates.

Tip 2-It is important to make your diet rich in proteins when you are aiming for six-pack abs. Consume lean meat, eggs and cottage cheese. These proteins will help you to build up the ab muscles and enhance your overall appearance.

Tip 3-Reduce your daily fat intake but do not cut it out of the diet plan completely. Eat good fats such as salmon, olive oil in moderate amounts.

Tip 4-Include healthy carbs such as brown rice, whole-wheat grains, fruits and vegetables in your diet plan. They will provide you with required energy, nutrition and yet have fewer calories. Stay away from pastas, noodles and sugar-rich foods. Satisfy your sugar cravings by munching an apple or any other fruit.

Tip 5-Drink loads of water (half a gallon every day) to ensure that you don’t suffer from dehydration. Don’t consume aerated or energy drinks because they are usually loaded with high calories.

These health tips will not only help you in building fabulous six-pack abs, but also enhance your overall lifestyle. In our subsequent blogs, we will provide tips with regarding how cardiovascular and strength-training exercises can help you to build the six-pack abs.

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Burn More Calories in Lesser Time with Kickboxing

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Kickboxing is an intense cardio workout program that has become popular amongst fitness freaks in USA. We point out the various reasons why one should take up this fascinating form of workout.



Weight Loss- With kickboxing, you can burn an enormous amount of calories. Studies have revealed that a person who weighs 175 pounds can burn nearly 400 calories in 30 minutes session of kickboxing. In fact with this fitness system, one can burn 6-8.3 calories per minute.

Stress Reduction- It is a known fact that exercises help to lower the stress levels. Kickboxing allows some degree of controlled violence, through the punches and kicks. This helps to release aggressive feelings, frustration and anger in a socially accepted way.

Building Strength- Kickboxing provides a whole body workout and targets all the major muscle groups. This fitness system is ideal for those who want to experience vigorous workout within a limited timeframe.

Self-Defense- Kickboxing is a form of martial arts and provides the groundwork for self-defense training. You get to learn about quick punches and kicking with your feet. All these information may prove to be useful in any dangerous situation. Kickboxing techniques help you to sharpen your reflexes and enhance your overall physical coordination.

Improved Flexibility- With time, the flexibility of the body decreases, partly due to ageing and partly due to an inactive lifestyle. A study conducted by The American Council on Exercise revealed that kickboxing helps to increase overall flexibility of the body and makes it stronger.

Heart Health- The American Heart Association recommends regular cardiovascular exercise for keeping the heart healthy. Kickboxing is a good cardiovascular exercise and increases the heart rate to maximum 85 % (this is within the guidelines provided by AHA). This means that you can keep your heart happy with this unique fitness system.

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Louie Simmons Westside Barbell

Louie Simmons is a powerlifter, strength training writer, and trainer.Simmons began training in Olympic lifting at age 12. He was first exposed to powerlifting in 1966, at a meet in Dayton, Ohio. Shortly after that meet, Louie went into the Army. After basic training, he was in the infantry but instead of Vietnam, he was sent to Berlin. He got out of the Army in 1969.



Simmons is the owner and trainer of the legendary Westside Barbell, located in Columbus, Ohio. Westside Barbell advocate the use of a system they call the conjugate method, based loosely on the conjugate parallel system advocated by various strength coaches in the former Soviet Union.

The training week in the Westside Barbell system typically consists of four sessions per week. Two of these sessions focus on upper body work, using the bench press as the main lift. One upper body session is used to lift maximal loads while the other is used for dynamic work using lighter loads with higher speed. The other two sessions focus on lower body work, with the squat and deadlift being the primary focus. One day per week is a maximum effort session while the other is a dynamic effort session, typically using box squats with a fast speed and lighter loads than the max effort day.

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Beat Stress with Strength Training

Life in the 21st century is fiercely competitive and strength training can be an effective tool of stress management. A recent study by researchers at the University of Missouri-Columbia revealed that high-intensity exercises help people in reducing stress and anxiety that have become a part of daily life. We would like to discuss how exercise helps you to get rid of stress.



Strength training helps the muscles to relax- We know that we are stressed out when our muscles get tightened up. Actually, this may lead to bodily pain or spasms. Exercise helps the muscles to release the pent up energy and in turn, relaxing them.

Makes use of the stress hormones- There are number of hormones, which get secreted into the blood when we are stressed out. Non-use of these hormones can lead to irritation and stress-related disorders. Exercise utilizes these hormones and makes us well equipped to beat stress.

Happy Hormones- Exercise releases endorphins (also known as happy hormones) in the body that provides a feel good factor. They act as natural painkillers, which makes one feel happy and positive.

Release of pent up frustration- It is easy to get frustrated in today’s life where success is measured only in terms of money. Exercise helps in the reduction of frustration and this, in turn, promotes a sense of general well-being.

Improved appearance- Let’s admit the fact that looks do matter in today’s world. Exercise helps one to lose weight, tone the body and make one look good. A well-shaped body helps in the enhancement of the confidence level and self-esteem.

Along with all these benefits, the greatest contribution of exercise is that it improves the resistance of body against stress. Research studies have proved that those who exercise regularly can deal adverse situations more calmly and with better clarity.

So what are you waiting for? Rush to the gym now and start leading a stress-free life!

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Rounding Off Squat Training in Westside Barbell Style

Earlier we have provided a brief overview of the squat training that is executed at Westside Barbell on day 2 (also known as the speed day). Today we will be discussing the correct methods for performing it and also provide information about reps and rest period.



• For performing box squats correctly, fix up the squat in a position, which is comparatively wider than the normal stance. Also, keep your feet pointed towards the forward direction.

• Next, arch the back region, pull the shoulder blades together and move the head into the bar. Afterwards move the knees apart and try to push your abdomen against the belt.

• Once you are done, lower yourself gently. Push back the hips and then bend the knees.

• Pause on the box squat for few seconds and start again.

• On the speed day, Westside Barbell recommends 8-12 sets of 2 repetitions. The rest period usually varies between 45-60 seconds between the sets.

• Once the box squat workout is over, exercisers are instructed to execute the same assistance groups (as on day 1). Special attention will be given on the weak areas.

• The total duration of these workouts should approximately take 1 hour. Research studies have proved that testosterone levels are on the rise during the first 20 minutes of the workout session. It has also been stated that the most crucial time of training lies between the first 20-50 minutes and afterwards, the testosterone levels start decreasing. It can be mentioned here that work sets are executed in Westside Barbell within the first 50 minutes.

This marks the end of squat training in Westside Barbell style. It is important to follow all these steps with whole-hearted dedication to achieve the results.

Stay healthy and have fun!

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Louie's System of Strength Training

Strength training is all about huge numbers of bench pressing, squatting and regular deadlifts. No, it’s not; if you are following Louie's system of strength training. Louie Simmons uses a series of exercises to work on your target muscles as a whole. Instead of performing regular deadlifts off the floor, the powerlifters of Westside Barbell perform max lifts in different pulling and squatting movements. For bench pressing, Louie recommends for only 55% of the 1 repetition max for performing 8-10 sets while doing 3 reps.



At Westside, the squat, deadlift, and bench press are worked over a 4-day period every week. Two days are known as dynamic or speed day, and the other two days are called max effort day. During the max effort day, conjugate method of training is practiced whereas on the dynamic day, the powerlifters use a good percentage of their one rep max for working the box squat and bench press. On these days, the powerlifters concentrate more on building bar speed and are expected to generate tons of compensatory acceleration. In fact, the Westside Barbell powerlifters do generate more force than required for lifting the weights on the bar. These strength-training days are dedicated to perfect your form and technique.

On the max effort days, you will be simply lifting huge amounts of weight. It will help you to get very strong as you work up to a maximum effort single. This strength training routine is usually repeated for 3-5 weeks, after which they will switch your exercises. This way, you don’t have to perform the same strength training routine week after week.

Remember to maintain a gap of at least 72 hours between the dynamic or speed day and max effort day.

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Spice Up Your Squat Training with Westside Barbell

In one of our earlier blog post, we discussed about Group 1 exercises that consist of deadlifts, squats and good mornings. Today we will discuss about other groups, which make up the day 1 of squat training exercise. Group 2 also known as the supplemental exercise and focuses on the athletes’ weaknesses. The following exercises are included in-Group 2-



Glute Ham Rise-It consists of working out using a special bench that is somewhat similar to the hyperextension bench. The only difference is that in case of Glute Ham Rise, the hamstrings and glutes initiate the movement.

Partial Dead lifts-This can be defined as arched back deadlifts, which must be executed in a ballistic style for high reps.

Pull Through-Position yourself away from the low pulley and bend down. Hold the pulley with the help of your legs and pull it up to the standing position.
It is important to mention here that the group 2 exercises should be executed with multiple sets of varied reps (more than 5 reps but less than 20).

Group 3- (Core accessory #1)-Group 3 exercises target lower back region of the body and in Westside Barbell, different variations are used with the help of a long or short strap. On light days, opt for 3 or 4 sets of 15-20 reps. A heavy day, on the other day, should consist of 4 or 5 sets of 6-8 reps.

Group 3-(Core accessory #2)-These exercises target the abdominal region and can consist of one or two of the following exercises.

Pull down ABS-Take help of a rope and hold the handle of the latte pull equipment. Pull it behind your head and execute the reverse deadlift.

Spread eagle sit ups-Lay down on the floor, spread out the legs and do the sit ups.

Group 4-It consists of reverse curls, lat work, dragging. They are performed to enhance the work capacity and train the stabilizing muscles.

In our next blog post, we will provide a sample of ideal workouts which done at Westside Barbell on day 1.

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Explore Squat Training With Westside Barbell

Squat training is a crucial aspect of powerlifting and there are many people who are interested in details about the squat training routine. In Westside Barbell, squat training is split up into two days-one on Monday and the other on Friday. Squat training on Monday aims to work on the muscular system with the aid of maximum effort strength training and on Friday, the purpose is to train the neuromuscular system. This is done with the help of the dynamic effort training.



Monday-Monday starts with any special exercise which could be either dead lift, squat or good mornings. Westside Barbell provides nearly 60 variations of all these exercises. This gym strongly believes that it is important to perform different types of exercises so that the body does not stop reacting to the grueling workouts. It must be provided with new stimuli (in the form of new workouts) regularly. We provide a brief overview of the different types of good mornings, squats and deadlifts that are being practiced at the Westside Barbell.

Good Mornings-

Regular good mornings-You can perform regular good mornings with either an arched or a round back.

Good Mornings off Pins-Place the bar on any selected pin (which can be of any height) and duck under it. Adjust it in the good morning position and pull the bar up to the standing position. Good Mornings off Pins can be performed with an arched or a rounded back.

Hanging Bar Good Mornings- Adjust the bar in the rack with help of the chains. Select the ideal height, duck under the bar and lift the bar to the standing position.

Deadlifts- For performing various types of deadlifts, Westside Barbell encourages the use of multiple stances, chains and bands.

Squats-For squat movements, Westside Barbell advocates the use of training devices such as belt squats, safety squat bar, front squat harness etc.

Monday workout consists of various types of exercises. Group 1 is known as the max effort exercise and it consists of the workouts (i.e. squats, deadlifts and good mornings) we mentioned above. We will provide more information about group 1 and other types of workouts in our next blog post.

Until then, have a blast!

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Significance of Recovery Methods Post Strength Training

Most fitness maniacs are aware of the fact that warming up before starting any strength training routine is essential. It prepares the body for the intensive workout sessions and prevents occurrence of injury such as muscle tear. However, many are ignorant about the fact that taking care of the body after the weight training sessions is equally important. Post-workout activities have a great impact on the muscles, and may determine how well the body reacts to the exercise. We provide few simple but essential post-workout tips.



• Opting for stretching exercises immediately after the strength training routine is essential to make the body flexible. In addition, it helps to enhance range of motions around the joints. This, in turn, improves the balance of the body and wards off various age-related injuries. Stretch the major muscle groups that have been used during the workout sessions.

• Once you are done with stretching the body, take rest. Remember that resting after a vigorous exercise session will help the body to recover at a natural pace.

• Taking a shower post-workout helps you to get rid of the sweat and stress. It makes you feel fresh and energetic. It is recommended to have a hot shower for few (2-3) minutes and a cold shower for 1 minute thereafter. The hot shower will make the blood vessels expand and the cold shower will help in their contraction. All these, in turn, will speed up the blood circulation.

• It is important to refuel the body after the workout sessions have depleted the energy levels. Opt for healthy foods such as fresh fruits, boiled eggs, an energy bar or shake, chicken or vegetable sandwiches after the exercise routine is over. Do not forget to drink sufficient water. You must have at least 2-3 cups of water after you have finished the fitness sessions.

It is important to remember that implementing these few tips can make a great difference to your fitness results and overall health. Setting aside 15 minutes for these recovery methods will help the body to reap benefits of your strenuous efforts.

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Consequences of Terminating Strength Training Routines

Many fitness enthusiasts join an exercise routine with amazing dedication and start losing motivation after a while. Of course, we all like to take a one or two days break between our exercise schedules; but putting an end to strength training routines all of a sudden can have drastic consequences – both physically and mentally.



Exercising regularly has a number of benefits such as enhanced levels of fitness, protection against diseases, improved mood etc. Research studies have proved that these benefits are acquired over a period and when you put off the exercise schedule abruptly, your current levels of fitness take a dip. Moreover, once you start working out after a long break, you will have to put in more effort and energy to make up for the loss.

Stopping strength training routines suddenly also increases chances of the body to succumb to diseases. David Kump, a researcher at University of Missouri-Columbia stated that his studies have revealed the negative effects of putting off fitness routines for a long period. He commented that being inactive even for two days could increase the risk of obesity and insulin. Another article published in the Journal of the Physiological Society (Nov 2004) also echoed the same thing.

Apart from adverse effects on the body, lack of exercise also negatively affects the mind. Studies have proved that withdrawal from fitness routines for a long stretch of time gives rise to depression, fatigue etc.

Considering the adverse affects of putting off fitness schedule suddenly, it is important to continue with exercising some way or the other. Be creative and make the exercise routine fun. This will keep you motivated and you will never lose the urge of withdrawing yourself from fitness activities.

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Books that Can Motivate Powerlifters

Strength training books are ideal for motivation those who are new to the industry. As the name suggests these books are geared towards powerlifters. For novice or non-powerlifters, who are looking for general strength training advice, these powerlifting/ strength training books are very beneficial. One of the must read books for lifters is “The Westside Barbell Book Of Methods” published by Westside Barbell. The 236 pages of this book are full of training advices. Louie Simmons explains the various ways that will help the lifters to produce strength.



Simmons, the legendary powerlifter and strength trainer of Westside Barbell, presents his many years of experience in powerlifting through this book. Being the strength consultant for numerous college football teams including Clevland Brown, New England Patriots, Green Bay Packers, and Seattle Seahawks, Louie’s book is also a great resource for the serious sports people. Some of the strength training methods that “The Westside Barbell Book Of Methods” includes are Conjugate Method, Dynamic Effort Method, Maximal Effort Method, Reactive Method, and Contrast Method.

The Westside Barbell Book Of Methods is specially aimed at competitive powerlifters and serious sports people. In fact, this powerlifting book can be a perfect choice for the intermediate to advanced lifters.

The second edition of “Science and Practice of Strength Training”, written by Dr. Vladimir Zatsiorsky and Dr. William Kraemer, explains the principles and concepts involved in strength training. The book comes with many changes including three new chapters contributed by Dr. Kraemer. These chapters focus on young athletes, women and seniors. The book explains that no one program can work for a person all the times. It describes the complexity involved in strength training programs and provides simple approaches while dealing with specific circumstances. “Science and Practice of Strength Training” provides great insight into the new physiological concepts that are now incorporated in the practice of strength training.

Both the strength training books describes the various methods of strength conditioning, the importance of timing in strength exercises, and ways to prevent injuries.

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Creative Ways to Stay Fit

Obesity is a major problem in USA that often causes several deadly diseases. Americans often avoid incorporating exercises in to their daily routines. Moreover, the excuse – they hardly have the time for regular fitness sessions. However, it is perfectly possible to juggle a tight routine and find time for exercise. Today we will be discussing fitness tips that can be used by the Americans who lead a hectic lifestyle.



Wake up early- Waking up early will allow devoting time to exercise sessions; better yet, there is no need to cut down other important activities. Studies indicate that those who workout in early mornings tends to stick to the routine as compared to those who opt for exercising during other times.

Add variety to the workout routine- It is important to mix and match the different varieties of exercises. It will add novelty to the workout sessions and will help to avoid boredom after few days. An ideal fitness routine should incorporate both non-aerobic exercises such as strength training, weight lifting and aerobic exercises, which may include running, jogging, and free-hand exercises.

Opt for group exercises- Workouts are fun when you team up with your family or friends. In addition, the motivation for exercising is higher when you have a partner.

Listen to music- Research studies indicate that the rhythm of music provides the exercisers with feel good moments and helps them to stay focused. A great way to perk up the exercise routine is to load the MP3 player with your favorite songs and listen to them while running on the treadmill or lift weights.

Utilize the spare time- On holidays and on days when you are feeling low, go for a long walk, cycle to a faraway place, or visit the gym. Exercise helps to increase happy hormones (endorphins) and these, in turn, uplifts the mood.

A busy lifestyle should not be the reason for avoiding workout sessions. Use your creativity to include fitness routines in your everyday life and you will be blessed with a healthy body and a sound mind.

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Exercises that Helps in Increasing Bench Press

In our previous post, we discussed the tips that will help the powerlifters to increase their bench press. In addition, some exercises help in increasing weight on bench press. In powerlifting bench press, many muscle groups are included. And it is important that lifters include each muscle group in their strength-training program.


Powerlifters must have strong triceps. To build one, they can begin with heavy compound lifts. Some of these include dips and close-grip bench press. While finishing, the lifters must incorporate a few isolation exercises including cable pushdowns and skull-crushers.

Lats too play an important role in powerlifting bench press; therefore, one must train them hard. Lifters can incorporate lat pull-downs and pull-ups in their weekly strength training workouts. It is also advice to opt for some rowing exercises on a regular basis.

It is often believed that bigger benchers usually have huge delts. This is so true! To get huge delts, one can include dumbbell raises and military press in their weekly strength training workouts.

Some additional tips:

• Powerlifters must focus on their muscles contracting while lowering the bar. During the concentric phase, this will help them to explode driving the weight up.

• Lifters can bring the bar lower on their chest by tucking their elbows in towards their body. In addition, try to reduce the strain on shoulders.

• Keep the quads tight throughout the lift and the heels flat on the floor.

• Keep the lats tight during the lift.

These exercises along with a proper strength training routine will help the powerlifters to increase weight on their bench press. If you like our tips feel, free to leave comments. Also, let us know more about your strength training routines.

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Exploit Belt Squat Machine for Strength Training Exercises

Squat is a type of strength training exercise that is excellent for the lower body. It works on areas such as hips and thighs, and helps to strengthen ligaments and bones of the lower part of the body. Squats also help to tighten the abdominal core muscles and enhance the size and strength of buttocks and legs. Squats can be of various types such as full squats, box squats, back squats and front squats. The different varieties of squats help the exerciser to mix and match the strength-training workout sessions so that it remains fun and interesting.



A great way to start squat training is to go for the Belt Squat Machine. This innovative fitness equipment enables a person to enjoy a full squat training on areas such as legs and glutes. In addition, with this machine, you do not need to put a bar on your back.

The Belt Squat Machine is easy to use. Adjust the plates on the weight pegs, place your feet on the platform, connect the cable with the squat belt and start the exercise session! There is sufficient platform space so that you do not need to bother about issues such as stability and safety. This fitness equipment also provides the perfect opportunity to perform a number of squats such as box squats, split squat stances, and even stationary lunges.

The Belt Squat Machine is not restricted to squat training alone. You can do pull-throughs by attaching the pair of web handles. Add a single handgrip and perform exercises such as curls, rows and tricep extensions. Deep grip pulls can be performed by using V- Grip. You can also attach a lat pull-down bar and perform Zercher squats.

As described above, the Belt Squat Machine is perfect for those who love in indulge in squat training. However, at the same time it will hardly disappoint those who love performing other forms of strength training exercises.

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Powerlifting Tips for Beginners: How to Increase Bench Presses

Some simple techniques can help powerlifters to increase the weight on their bench press. And both novice and experienced lifters can incorporate these techniques in their strength training programs. Powerlifters need to focus on one thing – to improve the total amount of weight that they can press for one rep. The following tips will help the lifters to increase their maximum single repetition lift.



First, the lifter must learn to conserve their energy. One must learn the strength training techniques that will help them to lift the largest amount of weight by utilizing the smallest amount of energy possible. For this, the lifters must use their spotter for lifting the bar out of its rack. Try to do some effective handoff using the spotter; make sure handoff is quick and smooth. Be quick, but controlled while bringing the bar to the chest during the eccentric phase. Also, try to involve all the muscle while doing the lift.

Another effective strength training technique is to reduce the distance one move the weight. In powerlifting both weight and distance are important. The lifters must learn to reduce the distance to be able to move largest amount of weight without increasing the amount of power. While doing bench press, try to arch your back as much as possible; this helps in increasing your bench press. The shoulder blades must be squeezed together – this helps in keeping the bench in contact with shoulders throughout the lift. Powerlifters know the importance of breathing exercises and the one must keep that in mind while doing bench presses. Take deep breath into your chest and hold it in the eccentric phase; release the breath slowly in the concentric phase. Use the triceps to lock your arms out – this will help in locking out the weight. But remember not to raise the weight higher.

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