When I first started tinkering around with weights at the age of 12, most of my friends could bench press the bar for 10 reps and max out at around 95lbs. I couldn’t even practice because the bar stapled me to the bench; I couldn’t lift 45lbs for a single rep. My friends were in awe of how weak I was. It was quite embarrassing, to say the least. It took me 7 years of regular bench pressing to finally hit 225lbs (4 plates) – I was 22 years old when this finally happened. And up until last year, 315lbs (6 plates) was still difficult in training.

For purposes of comparison, I’ve trained a couple of high school kids who could bench 405lbs. I’ve always looked at guys in the gym who could bench 365lbs (3 plates and a 25 per side) in admiration. Never did I think I could one day get there. But finally, after almost 26 years of lifting, it looks like I’ll finally achieve that goal of hitting a 365lb bench pretty soon. Yesterday, my bench workout consisted of 315 x 4 reps and 335 lbs for 2 reps – see the video below.

I normally don't train on Sunday, but I felt good and was itching to get a lift in. So I just did 6 total sets: Bench press 315 x 4, 335 x 2 Dumbbell curl 50s x 12, 60s x 6 Frog pump 80, 80 Both bench press sets were PRs. I've never benched 315 for 4 before, nor have I benched 335 for 2. However, normally I pause, and these were touch and go. In the near future, I'd like to match these PRs with pause reps. Either way, a PR is a PR, so I'm happy AF. #gluteguy #glutelab

A post shared by Bret "Glute Guy" Contreras PhD (@bretcontreras1) on Jun 11, 2017 at 8:20pm PDT

I’ve worked very hard to boost my bench over the past year and have tried some different techniques that I’d like to share with you. This past year, which marks my 25th year of lifting weights, has been my best year for bench gains. Here’s how I did it.

1. Gaining weight

Bench press seems to be highly correlated with bodyweight. The quickest way to boost your bench is to put on 10lbs on your frame. No, you won’t be gaining relative strength, but your 1RM will definitely increase. I’m topping the scales at 245lbs these days, which is 10lbs heavier than I weighed last year. It’s not all muscle, of course, but bench press gains go hand in hand with food intake. And since bodyweight is highly related to bench press strength, it’s the hardest lift to maintain in strength as you diet down. Gaining weight may not be an option for many of you, but sometimes it’s fun to have an “off-season” where you focus on strength instead of physique.

2. Increased training frequency

While I was in Norway last year presenting with my colleague Eric Helms at the AFPT conference, I couldn’t help but notice that he had packed on around 15lbs of muscle and had gotten stronger at all lifts, particularly his bench press (see point #1). When I asked him what he’d been doing differently, he mentioned decreased stress from finishing his master’s thesis, but also increased training frequency. While previously he’d been benching 3 times a week, he’d bumped it up to 5 times per week. I myself have experimented with benching 3 times per week with great success in the past, but I was always overzealous in my training, so I had to abandon it due to nagging injuries. This time around, I decided to hit bench 3 times a week while making necessary adjustments to allow for this increased frequency, which brings me to my next point.

3. Specificity

My past programs have always involved a lot of pressing variety. I love doing incline, overhead pressing, dips, push-ups, dumbbells, and even close grip and floor press. While I believe this is a sound strategy for pure hypertrophy goals, strength goals need to be more targeted. Over the past several months, I’ve barely incorporated any of these variations into my training and have stuck almost exclusively to horizontal barbell bench pressing. Incline and dips and even dumbbell work get me sore in various places, which ends up preventing me from making meaningful strength gains on bench, which is the lift I’m trying to improve. I can include them just fine in my training when I’m not benching 3X/wk, but it’s too much if I do 3-4 sets of bench and then 2-3 sets of dumbbell incline and then try to bench two days later. If you want a big bench, get used to going heavy and doing a lot of singles, doubles, and triples.

4. Auto regulation

In the past, when I wrote programs, I would try to stick to them to a T. I saw that as a badge of manliness. Even if my shoulders or elbows were hurting, I’d perform the required number of sets and reps to get the job done. For this reason, I couldn’t stick to thrice-weekly benching. This time around, I made intelligent adjustments, which allowed me to keep the goal the goal. If my shoulders were hurting or if my triceps were in pain or if I just felt beat up or worn down in general, I would either skip benching (which I rarely did), perform just one or two heavy work sets, or play around with variety (see point #6). In the past, I employed a DUP approach, where I’d do 4 sets of 6 reps on Monday, 4 sets of 4 reps on Wednesdays, and 4 sets of 2 reps on Fridays, but I quickly learned that I couldn’t handle 4 sets of bench 3 times per week. Moreover, I’ve found that the strict programming isn’t necessary for strength gains as you can gain strength just fine by training by feel and choosing the set and rep schemes on the fly. Some days I’d do 3 sets with 275lbs and note the total reps I accomplished. Some days I’d do a set with 275lbs, a set with 295lbs, and a set of 315lbs for max reps. Some days I’d just do 3 heavy singles. Some days I’d just do 2 working sets. Some days I’d throw in a back-off set at the end and rep out.

5. Prioritization

The lift you perform first in the week and first in the training session will see the most results. I like training full body, and I’ve always prioritized lower body training by squatting, deadlifting, or hip thrusting first in the training session. Benching first in the session made me feel like a bro. However, being a bro is what I needed to take my bench to the next level. Therefore, for the past few months, almost every Monday, Wednesday, and Friday workouts started with the bench press.

6. Appropriate variety

This seemingly conflicts with points #2, but appropriate variety can be helpful. I needed to stop pressing from all the different angles in order to take my horizontal pressing strength to the next level. Specificity is king when striving for strength gains. This means doing the lift exactly how you would in competition with the same grip, effort, loads, tempo, and technique. However, I could not have made the gains I made without intelligent utilization of variety. Throughout the past couple of months, if my shoulders were sore, I would take my grip in a few inches closer on either side, or I’d go a bit lighter and pause extra long at the chest, or I’d go really light (usually 225lbs) and do a 6-second lowering phase (eccentrics are awesome and highly underrated), or I would use chains. I’ve never regularly used chains in my bench press training, but now I’m a huge advocate. Chains are weak point training, acceleration training, and technique training wrapped into one.

Chain Bench: the chains weigh almost 90lbs. There’s probably 30lbs unloaded at the bottom of the lift compared to the top. If I do a triple with 245lbs, it’s actually 305lbs at the bottom and 335lbs at the top of the movement. This builds lockout strength and acceleration out of the hole, but it also improves technique since it naturally lends itself to a more arced bar path.

7. Technique

Most of us lifters learn to bench like bodybuilders with elbows flared and a flat back. This is good for building the pecs, but it leaves room on the table if bench press strength is the primary goal. Some lifters can make the transition to benching with elbows more tucked rather quickly, but for me, the transition has been very gradual and has taken years. It finally feels natural for me to keep my arms at around a 45-degree angle relative to the torso and to lower the bar lower onto the chest. I’ve always wanted to bench with mostly pecs, but now I feel my front delts and triceps taking on a fairly even load. Ironically, I feel that variety has helped my technique just as much as specificity. As I previously mentioned in point #6, chains lend themselves well to lowering the bar lower and creating an arced bar path. Many of my colleagues prefer using the Slingshot, but I’ve tried both and prefer chains. I use 4 chains per side so that the top is approximately 30lbs heavier than the bottom of the lift. Pause reps, close grip bench, and eccentric-accentuated bench have helped as well. Here’s a quick refresher on good bench technique:

60-second maximum bench press tutorial: 1. Line up with eyes under the bar – not too close and not too far 2. Arch the back and retract the shoulder blades 3. Position the heels back and drive the knees out 4. Take a big breath 5. Keep the arms tucked at a 45-degree angle relative to the torso 6. Row the chest to the bar 7. Pause at the chest for a count of 1 8. Stay tight and hold breath past the sticking region 9. Push the body into the bench away from the bar 10. Arc the bar path towards the shoulders Good luck, my friends! #gluteguy #glutelab #benchpress

A post shared by Bret "Glute Guy" Contreras PhD (@bretcontreras1) on Nov 3, 2016 at 11:31am PDT

Wrapping Up

If you’re looking to boost your bench, give these 7 tips a try and incorporate them into your training. Make sure you tailor everything to you as the individual as your program is different than mine and your needs are unique.

Here is a sample week of my bench press training.

Monday
2-4 sets of 3-5 reps

Wednesday
2-4 sets of 1-5 reps (usually chains, pause, close grip, or eccentric-accentuated)

Friday
2-4 sets of 1-3 reps*

*Every once in a while, I throw in a back-off set for 10-20 reps at the end.

The post 7 Tips for a Bigger Bench appeared first on Bret Contreras.

Caren and Bret at the 2017 Fitness Summit

As you will see in the training highlight reel below, she has a very lean and muscular physique. Her scale weight has remained about the same for the last decade, so that means that she has not only increased her strength levels an appreciable amount (and arguably decelerated the aging process), but she has also packed on a considerable amount of lean mass while simultaneously decreasing body fat.

Most of my regular followers know that I frequently espouse the importance of progressive overload on this blog and on my social media posts. By adhering to these principles, Caren has gradually added muscle to her frame year after year. Her very first set of hip thrusts were with 80-lbs, and as you can see from the data below, she has succeeded at building enviable strength well into her 50’s.

Here’s a look at some of Caren’s PR’s from the last year (weight in lbs x # of reps):

Now check out this kick ass training compilation:

I sincerely hope that Caren’s journey inspires many people to follow suit. Much respect to Caren’s husband Tom who trains with her, pushes her, films her, tracks her progress, re-racks her weights, and supports her week in and week out – you’re good people Tom!

If you aren’t already strength training, it is never too late to start. Don’t ever forget – age ain’t nothin’ but a number.

Click HERE to check out Caren’s IG.

#thethrustisamust More than 8 reps is really just cardio, starting off with 215×12 #fitover50 #fitmom #getglutes #strong #strongbybret #strongcurves #getglutes #liftlikeagirl @atlas_fit @bretcontreras1 @the_hip_thruster

A post shared by Caren Kilgore (@ourwarren) on May 24, 2017 at 11:08am PDT

This is a new PR – 217.5 Given a small sample size n=1 it turns out that drilling on conventional DL translates to strength increases on the TB deadlift. Hit the new PR a week ahead of schedule. Great programming @bretcontreras1 #strongbybret #strongcurves #getglutes #fitover50 #fitmom #strong #liftitgirl

A post shared by Caren Kilgore (@ourwarren) on May 19, 2017 at 10:54am PDT

Wearing the tights of many colors, lifting all the weights #austin #fitover50 #fitmom #getglutes #strong #strongbybret #liftlikeagirl #beautifulbadass #strongcurves @bretcontreras1

A post shared by Caren Kilgore (@ourwarren) on Nov 12, 2016 at 10:23am PST

Strength training – working on my bench 85×5 to start #fitover50 #strong #getglutes #strongcurves #fitmom #strongbybret #liftlikeagirl #bostonstrong #austin @bretcontreras1

A post shared by Caren Kilgore (@ourwarren) on Oct 25, 2016 at 10:27am PDT

Improved my push-up sets this morning – 25 then 15 with a steady pace and consistent form #atlasfit #strongcurves #getglutes #girlsgonestrong #bostonstrong #strong #fitmom #fitover50 #austin #liftlikeagirl @bretcontreras1

A post shared by Caren Kilgore (@ourwarren) on Jul 20, 2016 at 9:22am PDT

High rep banded glute bridges today! Thanks Coach @bretcontreras1 Wearing a classic @thegirlsgonestrong tee #fitmom #fitover50 #boston #bostonstrong #getglutes #girlsgonestrong #strong #strongcurves #liftlikeagirl #beautifulbadass

A post shared by Caren Kilgore (@ourwarren) on Apr 14, 2016 at 9:03am PDT

Iron Therepy! Back to the gym after a tough week. Managed to complete weighted pull-ups with an extra 15 lbs and increased my back ext to plus 25 #fitover50 #fitmom #beyourownsuperhero #boston #bostonstrong #liftlikeagirl #getglutes #girlsgonestrong #strong #strongcurves @bretcontreras1

A post shared by Caren Kilgore (@ourwarren) on Mar 25, 2016 at 6:33am PDT

The post Building Impressive Strength After 50 appeared first on Bret Contreras.

The theme is Maximum Strength.

Just click on the button below to subscribe:

Can maximum strength predict muscular endurance?

The study: Kollock, R. O., Van Lunen, B., Ringleb, S. I., & Onate, J. (2016). The Use of Maximum Strength Measures as a Predictor of Rapid Force Production and Strength Endurance. International Journal of Athletic Therapy and Training, 1-27.

What did the researchers do?

The researchers assessed the relationships between maximum isometric strength, isometric muscular endurance, and isometric rate of force development (RFD), in recreationally athletic males and females.

The measurements taken were:

· Maximum isometric strength and RFD (between 0 – 50 and 0 – 200ms) were measured during 5s contractions with a dynamometer for the hip abductors, hip adductors, hip flexors, hip extensors, hip internal rotators, hip external rotators, knee flexors and knee extensors; and

· Isometric muscular endurance was measured in 30-second contractions for the same muscle groups, where >95% of maximum isometric strength was achieved in the first 5 seconds and force was maintained as high as possible thereafter; a fatigue index was calculated, whereby a lower FI indicates greater resistance to fatigue.

What happened?

The researchers found that across all muscle groups, maximum isometric strength was strongly associated with early phase RFD in females (R² = 64 – 97%) and males (R² = 77 – 97%). Maximum isometric strength was strongly associated with late phase RFD in females (R² = 63 – 97%) and males (R² = 84 – 96%). Maximum strength was only a weak predictor of isometric muscular endurance of the hip abductors, knee extensors and knee flexors for females (R² = 13 – 28%) and was totally unrelated to isometric muscular endurance in males. This suggests that maximum isometric strength is a strong predictor of both early and late phase RFD, but at best only a weak predictor of isometric muscular endurance.

Can daily 1RM back squat training improve 1RM back squat in strength athletes?

The study: Zourdos, M. C., Dolan, C., Quiles, J.M., Klemp, A., Jo, E., Loenneke, J. P., Blanco, R., Whitehurst, M. (2016) Efficacy Of Daily 1RM Training In Well-Trained Powerlifters And Weightlifters: A Case Series. Nutrición Hospitalaria, 33:437-443.

What did the researchers do?

The researchers performed a case series exploring the effects of daily one-repetition maximum (1RM) back squat training on 1RM back squat performance, in 3 well-trained and competitive strength athletes (2 powerlifters and 1 weightlifter). The measurements taken included:

· Daily1RM back squat;

· Repetitions in reserve (RIR) rating of perceived exertion and mean bar speed in a daily warm-up set with 85% of baseline 1RM, using a Tendo unit;

· Daily self-reported recovery with the perceived recovery status (PRS) scale

· Body fat percentage by skinfold thickness taken from 3 sites (abdomen, front thigh, and chest); and

· Quadriceps (lateral and distal sites, at 50% and 70% of femur length) muscle thickness by ultrasound.

What training was performed?

Each lifter performed the back squat for 37 consecutive days, with a 1RM performed on 36 of those 37 days. Over days 1 – 30, subjects performed a 1RM back squat, followed by 5 back-off sets. Back-off sets comprised either 5 sets of 3 reps with 85% of the daily 1RM or 5 sets of 2 reps at 90% of the daily 1RM, alternating from one day to the next. Over days 31 – 35, subjects tapered by performing a 1RM back squat, followed by 1 – 3 back-off sets. On day 36, subjects performed only 1 set of 1 rep at 85% of baseline 1RM. Subsequently, 1RM back squat was tested on day 37.

What happened?

The subjects increased 1RM back squat from baseline to post-test by 3.3%, 9.5% and 10.8%. Since the improvements in 1RM back squat were greater than the smallest worthwhile change (SWC) for 1RM back squat in trained individuals, this suggests that daily 1RM back squat training can produce substantial changes in 1RM back squat in competitive strength athletes over a relatively short training period.

Get the full review!

The full edition contains far more than these brief summaries. It is packed full of 50 detailed reviews covering a range of topics relevant to strength and conditioning and physical therapy professionals alike. It only costs $10 per month so sign up by clicking below!

The post February Research Preview: Maximum Strength Edition appeared first on Bret Contreras.

Today’s guest blog post comes from my buddy and badass strength coach, Ben Bruno. I recently posted THIS blog highlighting Ben’s top four lower body landmine exercises so definitely check that out if you haven’t seen it.

1. Band-Resisted Press/Squeeze Press Combo

This is one of my favorite pressing combos for shoulders and upper chest that also happens to be easy on the joints. Start by performing six band-resisted landmine presses per arm, then go directly into six squeeze presses. This functions are a simple but awesome mechanical drop set whereby the weight remains the same but you switch to an easier variation as you fatigue. Both pressing variations are great not their own, but one issue with landmine presses is that due to the arc of the bar, it gets easier as you approach lockout at the top, and this effect is heighten even more in taller lifters since it becomes more of a horizontal press. Adding band tension works great with the strength curve because band tension increases the higher up you go, so it ends up providing a more even resistance throughout the entire range of motion. Remember that with both variations, the wider your stance, the greater the band tension.

2. Side-to-Side Press

You may have tried single arm landmine presses as a shoulder-friendly alternative to the overhead press, or the regular bilateral landmine press, which is more of a standing incline press to target the upper chest and shoulders. Both exercises are great on their own, but this side-to-side press essentially combines those two moves into it one, giving you the best of both worlds. In one sense it’s a unilateral exercise in that you’re biasing one side on each rep, but because both arms are still contributing to moving the load, you can use more weight than a single arm press, which in turn means greater overload for the shoulders and chest with very little stress on the joints. Furthermore, bringing the bar down to one side at a time challenges the core like crazy to resist lateral flexion, giving you even more bang for your buck. To take maximal advantage of the core training benefit, keep your form strict, do the reps slowly, and don’t let your torso twist or sway as you press.

3. Reverse Fly

This is an awesome exercise to work the rear delts and upper back that also really works the core via anti-rotation. You want to set up with your torso close to parallel to the floor, but it’s important to make sure to hinge at hips to get into position and keep a flat back rather than bending forward and rounding the lumbar spine. Once you’re in the proper starting position, keep everything still except for the working arm. While this is ostensibly a rear delt exercise, it doubles as one heck of a rotary core exercise if you keep strict form. These are very challenging even with an empty bar, but if you want to make it easier you can choke up on the barbell, bend your arm a little bit, and/or use a lighter bar if you have one (a shorter curl bar works well).

4. Bench Supported Reverse Fly

This version is probably a bit more user-friendly and safer for the lower back than the unsupported version.

5. Lateral Raise

While I call this a lateral raise, it’s really a front raise, lateral raise, and rear delt raise all mixed into one.

6. 3-Way Shoulder Shocker

Start by performing eight staggered-stance landmine presses. Next, drop the weight and do eight lateral raises, then drop the weight again and finish up with eight reverse flies, for a total of 24 reps. Complete all the reps with one arm before switching to the other side. You want to load the bar strategically so that you can move from one exercise right into the next, so the heavier plate(s) will be on the outside with the smaller weight on the inside. It’s important to maintain good form throughout the set, so don’t rush the reps. This series will fry your shoulders without putting undue stress on the joints, making it an awesome alternative for people who can’t overhead press for injury reasons.

About the Author:

Ben Bruno is a personal trainer in Los Angeles, California. He also publishes a blog and free newsletter at www.benbruno.com. You can connect with him on social media at the following places:

Instagram: https://instagram.com/benbrunotraining/

Twitter: https://twitter.com/benbruno1

Facebook: https://www.facebook.com/pages/Ben-Bruno/282118145176459

The post 6 Upper Body Landmine Exercises – Ben Bruno appeared first on Bret Contreras.

While I was there I filmed Ben coaching his top four landmine exercises to share with my readers. Landmine variations are becoming increasingly popular, no doubt thanks to Ben’s work. He is a tremendous coach and the landmine master so you definitely want to check out these demonstrations and give them a try.

To see the landmine in action with his bad ass clientele, be sure and follow Ben on Instagram, Facebook, and Twitter.

Apologies in advance for the sound quality – the garage’s giant A/C unit was running nonstop.

Landmine Single Leg RDL

Landmine Reverse Lunge

Landmine Squat

Landmine Deadlift

The post Ben Bruno’s Top Four Landmine Exercises appeared first on Bret Contreras.

It’s all about the speed: The load-velocity relationship

One key variable when designing resistance-training programs is the prescription of intensity. In fact, training intensity is generally acknowledged as the most important factor in terms of improving strength levels (1,2). However, one common problem that strength and conditioning coaches face is how to objectively and accurately quantify intensity in order to design and prescribe resistance-training programs. The most widespread method for determining resistance-training intensities is the calculation of the 1-repetition-maximum (1-RM), that’s it, the load that can be lifted just once (3); however, its measurement has some important limitations that should be noted.

Probably, the main issue when prescribing training intensities based on the 1-RM, is that the 1-RM can greatly vary over time: it can either be higher or lower than expected due to several factors such as rest, fatigue, training volume, nutritional status, etc. Moreover, it has been extensively shown that resistance training can significantly improve the 1-RM in periods of time as short as 3 weeks (4). Thus, we can only be 100% sure that our athlete or client is training with the desired exact intensity (i.e., %1-RM) on the measurement day. Next training sessions we can’t know what intensity corresponds to the prescribed loads if 1-RM is not measured. For this, in order to accurately prescribe training intensities on a daily basis, the 1-RM should be measured before each training session; however, the measurement of the 1-RM requires a maximal effort that could increase the risk of overtraining and injuries, especially if it would be performed every day. Therefore, 1-RM shouldn’t be measured that frequently.

Addressing this problems, a new approach to accurately estimate the 1-RM without actually conducting a 1-RM has emerged based on in-vitro observations made by physiologist A.V. Hill who demonstrated that an almost perfect relationship exists between the shortening speed of muscle fibers and the force they produce (5). These microscopic experiments (which helped him getting the Nobel prize back in the 30’s) has been extensively reproduced and, during the last years, macroscopic research has shown that the load used in resistance-exercises (in terms of %1-RM) is highly related to the velocity at which the lift is performed (6–8). Thus, the higher the load one uses, the lower the velocity at which the lift will be performed. Moreover, the correlation between load and movement velocity is so high that it has been demonstrated that, first, each %1-RM and the 1-RM itself can be estimated with high accuracy just by measuring the movement velocity of some submaximal loads and, second, that everybody has similar velocities for each %1-RM. For example, everybody bench-presses the 80%1-RM at 0.46m/s approximately. Therefore, we don’t need to conduct direct 1-RM measurements every day; you just need to measure the speed at which you are moving the barbell and you will know if the load used is appropriate or not for you that day.

Several technologies have been used in sport sciences labs to measure barbell velocity, such as force platforms, tridimensional video-cameras, linear transducers and accelerometers. Linear transducers, which basically consists on a cable that is attached to the barbell from the ground, are probably the most used instrumental to track barbell velocity in the weight room, since it’s more practical and less expensive than force platforms and professional camera systems, although they are still not for everybody: its prize ranges from several hundreds to almost 3k bucks. For this, development of new technologies that allows the measurement of barbell velocity in a practical, accurate, valid and yet affordable way is a must. And that’s exactly what was done with the PowerLift app.

PowerLift: Measure your 1-RM with your iPhone

PowerLift is a new iPhone app that measures barbell velocity and estimates the 1-RM using the load-velocity relationship described above. Its setup is very simple: first, you need to enter your range of motion on the app (for example, in the bench press it’s the vertical distance from the chest to the barbell at the end of the lift) which can be easily measured with a metric tape. Then, you need to record a video of your lift and then select the start and end of the movement thanks to the frame-by-frame navigation of the app. Finally, the app calculates barbell velocity using the well-known Newtonian equation: v = s/t. Although this process could seem too basic, it’s actually really accurate: thanks to the high-speed video recording on the iPhone 5s and newer, the difference between one frame and the previous or next frame is as small as 4 milliseconds, making the velocity measurement very accurate. In fact, the accuracy, validity and reliability of the app has been recently tested in a scientific study of ours which is currently under review in a peer-reviewed scientific journal.

Figure 1. Some screenshots of PowerLift’s user interface

Results were amazing: we measured the velocity of 130 individual repetitions on the bench-press exercise using a $2k professional linear transducer and the PowerLift app simultaneously, and an almost perfect correlation between both devices was observed (r = 0.94, standard error between instruments = 0.028m/s). Moreover, we made 10 elite powerlifters conduct an incremental test on the bench-press exercise until they reach their actual 1-RM (in most cases, athletes performed 5 sets with 80, 85, 90, 95 and 100%1-RM), and we recorded all the lifts with the app. Then, PowerLift estimated the 1-RM on the basis of barbell velocity of the submaximal loads, and there were no statistically significant differences between the estimated 1-RM and the actual 1-RM.

Figure 2. Correlation between mean velocity measured by the linear transducer (LT) and PowerLift

There are two type of tests on PowerLift that helps athletes and coaches estimate their 1-RM: the full-test and the quick-test. When you first open the app and create your user, you are asked to conduct a full-test, which consist on 4 sets of 1 repetition with increasing submaximal loads. For example, if you think your 1-RM is about 500lb, use loads about 75, 80, 85 and 90% of that. PowerLift will calculate your individual load-velocity relationship as well as your predicted 1-RM, and then it will save it in your profile. Then, on your next training session, you just need to use a quick-test which only requires the measurement of 1 submaximal load. That way, just by measuring the velocity of the barbell with one load you will know in less than a minute your 1-RM of that day so you can adjust your program to match the desired intensity. Picture this: you go to the gym ready for a 5×5@80%1-RM bench-press session. You think you should use 220lb according to your last 1-RM performed 3 weeks ago, but instead of trusting this is your 80%, you want to actually probe it. So you pick up your iPhone and after a proper warm up you record yourself making one repetition with those 220lb, and the app tells you that your 1-RM today is 300lb. Thus, that 220lb actually represents 73%1-RM. That way, you decide to add 20 extra pounds to your barbell so you really train at the programmed intensity.

This novel approach could really help athletes to estimate their 1-RM and adjust their training intensities accurately in a daily basis. Following, I will show you a real case example on how PowerLift is being used by an elite powerlifter to break some incredible records.

Case example: How PowerLift was used to break Powerlifting records

Besides being a famous fitness youtuber and instagramer in Spain and Latin America (see his YouTube channel or Instagram account for some amazing videos of his lifts), David Marchante is a Spanish elite powerlifter who has been using the load-velocity relationship for years in his trainings. While preparing for the bench-press European Championship, he was using a linear transducer every day in order to accurately adjust its daily training load, but one problem came to his head: he was able to know his 1-RM every training day, but what about on the really important day, that’s it, the day of the competition? Powerlifting rules doesn’t allow using a linear transducer or devices like that in competition, so there was no way he could accurately estimate his 1-RM on that day, and that was crucial for him since he aimed to win the European Championship and break the European junior record and didn’t know if he would be able to do it. Fortunately, he came up with an idea: he asked a friend to record his lifts during competition with his iPhone, which is perfectly valid with competition rules. Since there are 3 attempts in powerlifting competition, he asked his friend to record attempt 1 and 2 (which he performed with 397 and 408lb, respectively) and observed that he was lifting the bar a bit faster than usual so, consequently, he decided to go for 419lb on attempt 3 which meant winning the Championship and breaking the record.

Although it’s in Spanish, you can see David’s competition in one of his YouTube videos:

Currently, David is using PowerLift for another great purpose: breaking the weighted pull-up World Record. Using the same approach than for his bench-press competition, David has been using PowerLift for the last months to adjust his training intensity in the weighted pull-up exercise and his preparation has been great so far. You can check David’s Instagram to watch him make a 1-RM pull-up with 115kg (253.5lb) which is an unofficial World Record, but next October 13^th, 2016, he will try to do it live on the most famous Spanish TV show (El Hormiguero) with official Guinness World Record judges. Wish him luck!

115 kilos, os dejo el vídeo La he sentido muy fácil, en menos de 20 días me he adaptado perfectamente a la carga, aún con parada. A tope . #Powerexplosive #115 #115pullup #streetworkout #fit #fitness #strength #motivation #motivacion #fitness #instafit #instafitness #fitfam #fitfamily #hsnmola #fuerza #dominada #record

A video posted by PowerExplosive (@powerexplosive) on Sep 20, 2016 at 2:36pm PDT

References

1. Folland JP, Williams AG. The Adaptations to Strength Training. Sport Med. 2007;37(2):145–68.

2. Fry AC. The Role of Resistance Exercise Intensity on Muscle Fibre Adaptations. Sport Med. 2004;34(10):663–79.

3. Suchomel TJ, Nimphius S, Stone MH. The Importance of Muscular Strength in Athletic Performance. Sport Med. 2016 Feb 2;

4. Marshall PW, McEwen M, Robbins DW. Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. Eur J Appl Physiol. 2011/04/01. 2011;111(12):3007–16.

5. Hill A V. The heat of shortening and the dynamic constants of muscle. Proc R Soc L B Biol Sci. 1938;126:136–95.

6. Gonzalez-Badillo JJ, Sánchez-Medina L. Movement Velocity as a Measure of Loading Intensity in Resistance Training. Int J Sports Med. 2010;31(5):347–52.

7. Jidovtseff B, Harris NK, Crielaard J-M, Cronin JB. Using the load-velocity relationship for 1rm prediction. J Strength Cond Res. 2011;25(1):267–70.

8. Conceição F, Fernandes J, Lewis M, Gonzaléz-Badillo JJ, Jimenéz-Reyes P. Movement velocity as a measure of exercise intensity in three lower limb exercises. J Sports Sci. 2016 Jun 17;34(12):1099–106.

Links

PowerLift on the Appstore: https://itunes.apple.com/us/app/powerlift-measure-your-max/id1104432787

Carlos website/twitter account: http://www.carlos-balsalobre.com , https://twitter.com/cbalsalobre

David’s Instagram/youtube/twitter accounts:

Instagram: https://www.instagram.com/powerexplosive/

Youtube: https://www.youtube.com/user/Powerexplosive

Twitter: https://twitter.com/Explosiv0

About the Author

Carlos is a sport scientist from the European University of Madrid, Spain. His main interests are strength training and testing with elite athletes, as well as sport technologies to optimize performance. He has a PhD. and two MSc. on High Performance in Sports and has authored several scientific papers on peer-review journals.

Additionally, he is the main author of “Strength Training: New Methodological Perspectives”, the first multi-touch sport-sciences iBook in Spanish with more than 15.000 downloads all over the world.

The post From the lab to your pocket – Part 2: Accurate max strength measurement with your iPhone appeared first on Bret Contreras.