Category Archives for "Bodybuilding"

Your Questions Answered – The Barbell Life 247

On this podcast, we answer listener questions – and these are always some of my favorite podcasts.

You put out content that you hope benefits people, but you’re never really sure. But with these podcasts, we know we’re answering your direct questions.

So join us as we discuss powerlifting, weightlifting, athletic performance, programming, and tons more.

Seven of the Greatest Minds in Strength & Conditioning in One Book

JUST LAUNCHED: GRAB IT NOW AT ITS SPECIAL LAUNCH PRICE

PROGRAM SAMPLER VOLUME IV

Take your knowledge and your strength to the next level with a peek inside the minds of these industry experts.
Featuring insight and programs from Coach Cal Dietz, Dr. Mike Israetel, Dr. Stu McGill, Coach Dan John, Dr. Bryan Mann, Matt Vincent, and Coach Danny Camargo

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • How to get your chest to grow
  • Getting a faster first pull
  • Dealing with “butt wink”
  • Increasing your deadlift by not working on your deadlift
  • Programming for a tactical athlete or super total athlete
  • and more…

Unilateral Work: A Case Study with Ryan Grimsland

I’m going to make a case for unilateral squats.

That may be surprising to many of you who have seen me debating bilateral vs unilateral squatting with Coach Mike Boyle. You’ve either seen me on Twitter, read my article, listened to my podcast, or you’ve seen the debate on Stronger Experts.

But make sure to read this article because I point out the positives of unilateral squatting. Once again, I want to be clear that I never said unilateral squats were bad. My whole point was bilateral squats are effective for improving athletic performance, and the research states they are relatively safe.

Getting Sore or Getting Hurt

When it comes to absolute strength and improving athletic performance, I believe bilateral squats taught correctly give you more bang for your buck when coaching athletes. The increased load is going to produce more hypertrophy, especially in areas that need it – like the legs, hips, and back.

Yes, I said back. I hate it when an athlete performs squats and goodmornings, wakes up sore, and then comes to a coach to say they’ve hurt their back. All good coaches understand this is soreness or muscle damage. It’s a necessary part of the strength and hypertrophy protocol. You break muscles down, and then you rebuild them stronger than ever. That’s the process of getting stronger.

I’ve never seen an athlete hurt their back while back squatting outside of powerlifting. Of course, in powerlifting you are pushing the biology of the back past its tipping point. That’s the name of the game for any sport. When people start squatting 3.5 to 4 times their body weight in the back squat, they are at that tipping point. It’s only a matter of time. However, in athletic performance we are asking the athletes for 2 to 2.5 times their body weight. This is hardly the biological tipping point.

When Back Squats Hurt

However, what happens when an athlete has a preexisting condition that irritates the back? We had a case of this during the last 13-week preparation for Junior Nationals and the Youth World Championships. Ryan Grimsland, a 67kg weightlifter, actually fractured his right hip when he was still competing in CrossFit. That injury causes his back to become irritated every so often.

Ryan’s back flared up about eight weeks ago. At first, we cut one of his squat days and added safety squat bar rear-leg elevated split squats on that day. We didn’t notice any change in leg strength or performance during the first two to three weeks. However, his back kept getting worse. We were in the middle of competition preparation and going quite heavy quite often. After talking to Dr. Lawrence Gray, Ryan’s chiropractor and my long-time chiropractor, we decided to make a few changes:

  1. Turn two of the three squat days into unilateral squat days.
  2. Make the third bilateral squat day optional, allowing the athlete to unilaterally squat instead.
  3. Trim the intensity of the competition lifts – except for Max Out Friday.

The plan worked really well for Junior Nationals. Ryan didn’t perform any bilateral squats during the final three weeks before Junior Nationals. His leg strength didn’t increase, but he maintained his strength really well. He also set personal records in the snatch, clean and jerk, and total – and he increased his lead as the number one youth weightlifter in the country.

View this post on Instagram

Obviously by now you all know that we killed it, but here’s one more highlight video because I freaking love this team. 1 overall Gold @ryangrimsland (also second to CJ Cummings for best lifter), 2 Silver @mad_lifts_15 and @reagan.henryyyyy , @hannah_dunnjoy PRed everything @nathan_clifton set PRs after a deathly illness, and @meredithalwine hit PR in the Snatch and Total and she was going lift for lift in the most epic battle in American Female history. Side note, we left with two boys on the Junior Pan Am Team and one on the Junior World Team all Youth age. We also left with two girls sitting pretty for Youth Pan Ams. I’ll take it! =================== www.mashelite.com <link in bio> for: . -Online Video Seminar . – Mash Mafia Online Team . Feats of Strength Online Meet (proceeds benefit 501c3 Mash Weightlifting Team . -Hundreds of Free Articles & Workouts . -Donate to the 501c3 nonprofit team . – 21 Awesome E-Books . -Seminars . -FREE “Mash Method” E-Book . -FREE “The Barbell Life Podcast” . . @intekstrength #intekstrength @athleteps @harbingerfitness #harbingerfitness @tfox66 #nikeweightlifting #athleteps @mg12power #mg12thepowerofmagnesium #wodfitters @wodfitters @strongerexperts #strongerexperts @leanfitnesssystems #LEANFit

A post shared by Mash Elite Performance (@masheliteperformance) on

Moving On

Before the Youth World Championships, which were three weeks after Junior Nationals, we added in one front squat day to each week of the final three weeks. At this point, his leg strength was finally starting to decrease. However, Ryan pulled off a competition PR clean and jerk at the Youth World Championships to take the bronze medal. He clean and jerked 148 kilograms at Youth Worlds, but his legs barely stood the weight up. He clean and jerked 150 kilograms in practice about nine weeks ago, and he stood it up with ease. He cleaned 155 kilograms as well during this training cycle about eight weeks out, but there is no way he could clean that weight right now.

View this post on Instagram

16-year-old @ryangrimsland with a competition PR Clean & Jerk of 147kg/324lb to secure Bronze at the Youth World Championships. Ryan is the third male in American history to medal at the Youth World Championships. =================== www.mashelite.com <link in bio> for: . -Online Video Seminar . – Mash Mafia Online Team . Feats of Strength Online Meet (proceeds benefit 501c3 Mash Weightlifting Team . -Hundreds of Free Articles & Workouts . -Donate to the 501c3 nonprofit team . – 21 Awesome E-Books . -Seminars . -FREE “Mash Method” E-Book . -FREE “The Barbell Life Podcast” . . @intekstrength #intekstrength @athleteps @harbingerfitness #harbingerfitness @tfox66 #nikeweightlifting #athleteps @mg12power #mg12thepowerofmagnesium #wodfitters @wodfitters @strongerexperts #strongerexperts @leanfitnesssystems #LEANFit

A post shared by Mash Elite Performance (@masheliteperformance) on

Unilateral squatting got us through the Youth World Championships. It also helped Ryan eliminate the pain he was experiencing. My theory is that weightlifters spend the majority of their training time squatting and extending our hips with both legs in flexion. Over time, the overuse of hip flexion can put a lot of stress on the low back. The major hip flexor is the psoas, which originates in the bottom of the thoracic spine (T12) and lumbar spine (L1-L5). When the psoas shortens, it starts to put pressure on the low back. I think cutting the load on the spine and pelvis along with the rehabilitative properties of the unilateral squatting helped to strengthen the back and pelvis in a healthier way.

FORGET OPINIONS ON THE SQUAT. HERE'S THE SCIENCE.

TRAVIS MASH'S SQUAT SCIENCE

After combing through the research and interviewing the experts, the result is a guide that will refine your technique and boost your squat in a safe and effective manner.

Core Training

We will continue to use unilateral squats at least once per week. We also use the “McGill Big Three” (developed by Dr. Stuart McGill) as a warm up and to encourage stiffening of the muscles which support the low back and hips. Proximal stiffness leads to a safer way to produce distal power and more power as well.

The McGill Big Three are as follows:

  • Bird Dogs
  • Side Planks
  • McGill Curl Up

Dr. Gray at Gray Chiropractic and Sports Associates was a big help with keeping Ryan healthy. Not only did Dr. Gray adjust Ryan’s spine, but also he added a new machine to his care, the AllCore 360 (which trains the core). Now, fancy machines or gadgets never fool me. I am only impressed by results, and that’s exactly what Ryan got – results. I remember the day I was sold on that piece of equipment. Ryan snatched 110 kilograms like a twig one day, just like he had on countless occasions. However, there was something different about the catch phase. It was more stable than I had ever seen it. He went on to snatch 125 kilograms that day for a 5-kilogram personal record. I attribute a big portion of that PR to Ryan’s core protocol at Dr. Gray’s.

Unilateral squats are amazing for keeping athletes healthy. They are also very specific for sport athletes, so I think everyone should use them as a part of their program. However, if you have an athlete with back issues irritated by back squats and front squats, unilateral squats are a great way to continue training without major leg weakness. They will keep you strong for standing weight up. They will strengthen you in other ways that bilateral squatting won’t. If you are a sport athlete like football, soccer, and lacrosse players, you will want to use unilateral squats simply because of specificity. You might not agree with Coach Boyle, but let’s not make the same mistake as him. Let’s not throw out the baby with the bath water!

Here's the key to unlocking even more gains in 2019...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

CrossFit and Gaining Muscle with Dave Lipson – The Barbell Life 239

Dave Lipson has been around CrossFit for a long time.

In fact, he’s been around long enough that he competed in the Games on a whim (back when you could just walk up and enter). And he’s got some crazy and hilarious stories to tell.

But recently Dave has been competing in a different realm – the world of bodybuilding. He’s having a blast getting jacked, and he’s figuring out ways to combine his love of CrossFit with his love of muscle.

So listen in to this one if you want to learn how to crush a metcon and pack on muscle while you’re doing it.

A World Class Coach's Guide to Building Muscle

Hypertrophy for Strength, Performance, and Aesthetics.

World champion and world-class coach Travis Mash has combined the latest research with his decades of practical experience to bring you an amazing resource on muscle hypertrophy.

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • Squatting every day for a year giving him a PR on… the Strict Press?
  • How he combines CrossFit with bodybuilding
  • What he learned from recovering from an elbow injury
  • Why hypertrophy training matters for CrossFit performance
  • Crazy stories from the old days of CrossFit
  • and more…

Getting Jacked with Brandon Warren – The Barbell Life 235

Brandon Warren is a local bodybuilder who is crushing it right now in men’s physique competitions.

In a large regional show, he recently took first place in his class. Then he went on to win the show overall.

It’s amazing to see where Brandon has come from. I met him when he was just a high school kid, and I helped him lay a foundation of proper strength.

Now he’s gone his own way and has concentrated on physique competitions. But – as Brandon will tell you – it’s been a bumpy road for him.

A World Class Coach's Guide to Building Muscle

Hypertrophy for Strength, Performance, and Aesthetics.

World champion and world-class coach Travis Mash has combined the latest research with his decades of practical experience to bring you an amazing resource on muscle hypertrophy.

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • The science behind partial reps
  • To deload or not?
  • His typical training week
  • Getting a crazy pump without lifting weights
  • Advice for CrossFitters and advice for newbies
  • and more…

Is the Safety Squat Bar a Missing Piece of the Puzzle?

If you’re tired of a crushed torso in the catch of a clean…
If your back rounds during the pull of a clean, snatch, or even a deadlift…
If you can’t support a big squat…
This is your article.

I believe the safety squat bar is one of the major pieces of equipment that allowed me to deadlift 804 pounds while squatting 805 pounds (raw number). If you need to get your core strong (especially when core is in reference to the spinal erectors), then the safety squat bar is your missing piece of equipment.

Back Strength

Every great strength athlete in history has had a massive back. I remember the issue of Flex Magazine where Ed Coan was compared to Dorian Yates. At the time, this was everything I was about. I loved bodybuilding, but I loved strength a bit more. I mean – what boy doesn’t want to look like a comic book character? Dorian was known for his massive back in the bodybuilding world. However, here was the powerlifter standing right beside him and not getting dwarfed. Ed’s back was massive. It’s no surprise that he deadlifted 903 pounds.

This goes for all the strength studs in all the sports (such as Lu Xiaojun, Pyrros Dimas, Mariusz Pudzianowski, and Bill Kazmaier). When it comes to the function of the different muscles of the back, it’s the spinal erectors we most need to focus on. I know right away that a coach is a fraud when they reference sit ups as a core exercise. If you want to strengthen the core in regards to maintaining a rigid torso while lifting or playing sport, you are going to need to pay attention to the spinal erectors. If you have a six-pack and a weak back, you are going to get crushed on the football field. Crushed!

The Importance of Spinal Erectors

When I say spinal erectors, I’m lumping several muscles into this one group because they have a similar function: the extension of the spine. These muscles are the longissimus, iliocostalis, spinalis, and erector spinae. These attach to the top of the pelvis, the ribs, and the spine. Each set of erectors only cross a few vertebrae, so each region needs to be addressed. A balanced set of erectors is a sign of massive strength.

If you ask any great strength athlete about the squat, they will tell you the real struggle is maintaining extension of the spine. I know right away if one of my athletes needs extra work in the spinal erectors. If you don’t know, ask yourself a few questions:

  • Does the athlete’s back round during the pull of the clean or snatch?
  • Does the athlete’s back round excessively during the deadlift – and does it continue to round more and more?
  • Does the athlete’s back round during the catch phase of a clean?
  • Does the athlete lose extension during the eccentric or concentric phase of a squat?

If the answer is yes to any of these questions, you might want to use the safety squat bar.

Physics of Strengthening the Extensors

I went into this deeper in Squat Science, but here’s a brief version. One great way to increase the demands on the spinal erectors is to increase the spinal flexion moment. The spinal flexor moment depends on two factors: 1) the load on the bar and 2) the horizontal distance in the sagittal plan relative to the torso between the bar and any intervertebral joint. Increasing the spinal flexor moment could be accomplished by 1) increasing the load, 2) inclining the body more, and 3) moving the bar higher on the back or in front of the body.

So here’s the point I want to make – the safety squat bar moves the weight toward the front of the body. The part of the bar that holds the weight is bent toward the front of the body.

FORGET OPINIONS ON THE SQUAT. HERE'S THE SCIENCE.

TRAVIS MASH'S SQUAT SCIENCE

After combing through the research and interviewing the experts, the result is a guide that will refine your technique and boost your squat in a safe and effective manner.

I love using the front squat to strengthen the spinal erectors. However, the front squat is limited because the bar will fall off of the shoulders. The safety squat bar is a little more forgiving. Therefore, you can apply more of a load to the spinal erectors.

My absolute favorite exercise to build the spinal erectors is the safety squat bar goodmorning. Not only is the weight in front of the body, but now you are also inclining the body more – which just further increases the demands on the spinal erectors. Now each section of your back is working harder than ever to maintain extension.

Using the Safety Squat Bar

The safety squat bar goodmorning has multiple variations like:

  • Chain suspended safety squat bar goodmornings: as far as specificity to the pull this one is my favorite because it starts with a concentric contraction.
  • Seated safety squat bar goodmornings: this takes the hips out of things and puts all the stress in the back. This is a great way of targeting the back.
  • Using pauses and tempo: I like pauses because you can use isometrics to target the weak spots of your pull or squat.

The safety squat bar has unlimited uses. If you are saving for a piece of equipment, I recommend the safety squat bar being the first additional piece. Here are a few other uses:

  • Injury squats: if an athlete hurts either one of his or her arms, you can still squat. Let’s face it – the squat is pretty much essential for all strength and power sports.
  • Safety squat bar front squats: my friend and mentor Coach Joe Kenn has made this movement popular. You simply turn the safety squat bar around and position it to simulate a front squat.
  • Saftety squat bar box squats: I like these to emphasize strengthening the back during the drive phase into the bar.
  • Safety squat bar walking lunges: I love the safety squat bar for lunges because it is stabilized on the back.
  • Safety squat bar isometric walks: I love doing isometric front rack walks, but breathing can be quite the chore. With the safety squat bar, you will receive similar demands to the spinal erectors without the issue being lungs.

I’ll leave you with this bit of anecdotal evidence. When I was on the way up in powerlifting, I was stuck around the 625-pound marker. I knew instinctively that I was lacking in my ability to maintain spinal extension. I have a bit longer torso comparatively to the rest of my body, so strengthening the spinal erectors was even more important to my success in the strength world.

As you already know, I am a big fan of Louie Simmons of Westside Barbell. I read an article he had written about the safety squat bar. I immediately ordered one. The first exercise I added was the safety squat bar goodmorning. I remember feeling so weak on day one. If I remember correctly, 135 pounds for 3 x 5 felt really hard. (Now I want to add that the bar weighed quite a bit more than the typical standard bar, but to keep things easy I always count every bar as 20 kilograms / 45 pounds.)

To make a long story short – over the next 12 weeks I increased my safety squat bar goodmorning to 3 x 5 at 405 pounds. This had a direct impact on my raw squat because over the next six weeks I was able to push my raw squat to over 700 pounds. If you are following along, that was a 75-pound increase in 18 weeks. Obviously I had an extreme weakness in my spinal extensors. This is an example of what can happen if one continues to seek out and strengthen all of their weaknesses.

WESTSIDE BARBELL METHODS IN WEIGHTLIFTING?

COACH TRAVIS MASH GETS INSIDE THE MIND OF LOUIE SIMMONS

World champion and world-class coach Travis Mash takes a look at Louie Simmons's Westside Barbell strength principles and applies them tom the world of Olympic weightlifting.

 

Sample Program: BLOCK ONE

I love giving you guys as much as I possibly can. If you were having trouble maintaining a vertical torso in the clean, your back rounds when you squat, or your back turns into a horseshow when you deadlift – then this would be a solid accessory plan to check out.

I kept things really simple, but you will easily be able to see all the uses of the safety squat bar.

Block 1
Week 1
Day 1

Tempo Safety Squat Bar Back Squat (5 sec eccent, 2 sec pause bottom, 4 sec concentric) – 5RM (8 RPE), then -10% for 2 x 5
Chain Suspended Safety Squat Bar Goodmornings – 5RM (8 RPE), then -10% for 2 x 5
Safety Squat Bar Heavy Walks – 3 x 40 yd

Day 2: OFF
Day 3

Safety Squat Bar Front Squat – 10 x 3 at 80%
Safety Squat Bar Hyperextensions – 3 x 10

Day 4: OFF
Day 5

Safety Squat Bar Back Squat with Belt – 10RM (8 RPE), then -10% for 2 x 10
Safety Squat Bar Goodmornings (stay at a 7-8RPE) – start with 25% of Squat for 3 x 8

Week 2
Day 1

Tempo Safety Squat Bar Back Squat (5 sec eccent, 2 sec pause bottom, 4 sec concentric) – 5RM (9 RPE), then -10% for 2 x 5
Chain Suspended Safety Squat Bar Goodmornings – 5RM (9 RPE), then -10% for 2 x 5
Safety Squat Bar Heavy Walks – 3 x 40 yd

Day 2: OFF
Day 3

Safety Squat Bar Front Squat – 10 x 4 at 80%
Safety Squat Bar Hyperextensions – 3 x 10

Day 4: OFF
Day 5

Safety Squat Bar Back Squat with Belt – 10RM (9 RPE), then -10% for 2 x 10
Safety Squat Bar Goodmornings (stay at a 7-8RPE) – add 5-10 kg from last week for 3 x 8

Week 3
Day 1

Tempo Safety Squat Bar Back Squat (5 sec eccent, 2 sec pause bottom, 4 sec concentric) – Take 90% of last week and do 3 x 5
Chain Suspended Safety Squat Bar Goodmornings – Take 90% of last week and do 3 x 5
Safety Squat Bar Heavy Walks – 3 x 50 yd

Day 2: OFF
Day 3

Safety Squat Bar Front Squat – 10 x 3 at 80%
Safety Squat Bar Hyperextensions – 3 x 10

Day 4: OFF
Day 5

Safety Squat Bar Back Squat with Belt – Take 90% of last week and do 3 x 10
Safety Squat Bar Goodmornings (stay at a 7-8RPE) – Take original weight for 3 x 8

Week 4
Day 1

Tempo Safety Squat Bar Back Squat (5 sec eccent, 2 sec pause bottom, 4 sec concentric) – 5RM, then -10% for 5+ stop one set before potential miss
Chain Suspended Safety Squat Bar Goodmornings – 5RM, then -10% for 5
Safety Squat Bar Heavy Walks – 3 x 50 yd

Day 2: OFF
Day 3

Safety Squat Bar Front Squat – 10 x 5 at 80%
Safety Squat Bar Hyperextensions – 3 x 10

Day 4: OFF
Day 5

Safety Squat Bar Back Squat with Belt – 10RM (9 RPE), then -15% for 10+ (stop one set before potential miss)
Safety Squat Bar Goodmornings (stay at a 7-8RPE) – add 5kg to top set in week 2 for 3 x 8

Program Explanation

This is a plan that I will use when my hip heals. This workout will bulletproof your torso. To start with I am using tempo safety squat bar squats to strengthen all positions of the squat. Spinal extension is normally a capacity thing. That makes tempo the perfect prescription when the goal is improving torso strength.

I definitely used safety squat bar chain suspended goodmornings to strengthen my spinal erectors, specifically for the pull. This is spinal extension and hip extension in its weakest position and without any eccentric loading. Of course after the first repetition, you will be able to take advantage of eccentric contractions. I recommend resting the bar in the chains during every repetition for the sake of specificity.

Safety squat bar isometric walks are one of my favorites for strengthening the core in a way that emphasizes spinal extension. Loaded walks also stabilize the hips as weight is transferred back and forth during the walks. Loaded walks are great for strength athletes. If you are a sport athlete (like football, soccer, or basketball players), that unilateral hip stability will still come in handy when making cuts side to side.

Safety squat bar front squats are great for teaching athletes to maintain a vertical torso during the front squat. You will still feel the bar on the upper chest near the anterior throat. However, the weight will be displaced toward the rear of the body this time. The weight won’t be a disadvantage this time – it will actually be to your advantage. You will get better because your body is learning the proper movement versus strengthening the spinal extensors. The other advantage is of course the strengthening of your quads.

Safety squat bar hyperextensions are amazing for strengthening the spinal erectors, glutes, and hamstrings. Remember again the three ways to increase the spinal flexor moment: 1) moving the bar higher on the back or in front of the body, 2) increasing the load, and 3) inclining the body more. When you add a little weight to the bar in this exercise, you will maximize all three. One advantage of hyperextensions is that they are a little easier to recover from versus goodmornings. Goodmornings stretch the muscles under maximal load versus hyperextensions maximize loading during the concentric contraction. That’s why I put these in the middle of the week, so the athlete is ready to go hard again at the end of the week.

If you follow me at all, you know that I save my highest volume squats for the end of the week. Here we are throwing in some 10-repetition maximum safety squat bar squats. You’re welcome! We’re adding some muscle all over the entire torso, hips, and lower body with an obvious focus on the spinal extensors. We are also using straight safety squat bar goodmornings to once again maximize the strengthening of the spinal erectors. Just like chain suspended, this movement will help strengthen the spinal erectors and hip extensors for pulls, squats, and all athletic movements. However, this movement is more eccentric minded, so safety squat bar goodmornings will benefit squat movements a bit more specifically.

Sample Program: BLOCK TWO

Block 2
Week 5
Day 1

Safety Squat Bar Back Squat – 3RM (first rep paused 3 sec)(8 RPE), then -10% for 2 x 3 (no pauses)
Wide Leg Chain Suspended Safety Squat Bar Goodmornings – 3RM (8 RPE), then -10% for 2 x 3
Safety Squat Bar Heavy Walking Lunges – 3 x 40 yd

Day 2: OFF
Day 3

Safety Squat Bar Front Squat – 1RM (paused 5 sec in bottom)(8 RPE), then -15% for 2 x 5 (no pauses)
Safety Squat Bar Hyperextensions – stay at a moderate 8 RPE while progressing, 4 x 6

Day 4: OFF
Day 5

Back Squat with Belt – 5RM (8 RPE), then -10% for 2 x 5
Safety Squat Bar Goodmornings (stay at a 7-8RPE) – add 5kg to heaviest set from week 4 for 3 x 6

Week 6
Day 1

Safety Squat Bar Back Squat – 3RM (first rep paused 3 sec)(9 RPE), then -10% for 2 x 3 (no pauses)
Wide Leg Chain Suspended Safety Squat Bar Goodmornings – 3RM (9 RPE), then -10% for 2 x 3
Safety Squat Bar Heavy Walking Lunges – 3 x 40 yd

Day 2: OFF
Day 3

Safety Squat Bar Front Squat – 1RM (paused 5 sec in bottom)(9 RPE), then -15% for 2 x 5 (no pauses)
Safety Squat Bar Hyperextensions – stay at a moderate 8 RPE while progressing, 4 x 5

Day 4: OFF
Day 5

Back Squat with Belt – 5RM (9 RPE), then -10% for 2 x 5
Safety Squat Bar Goodmornings (stay at a 7-8RPE) – add 5-10kg for 4 x 5

Week 7
Day 1

Safety Squat Bar Back Squat – Take 90% of last week and do 3 x 3
Wide Leg Chain Suspended Safety Squat Bar Goodmornings – Take 90% of last week and do 3 x 3
Safety Squat Bar Heavy Walking Lunges – 3 x 50 yd

Day 2: OFF
Day 3

Safety Squat Bar Front Squat – 1RM (paused 5 sec in bottom)(9 RPE)
Safety Squat Bar Hyperextensions – stay at a moderate 8 RPE while progressing, 3 x 5

Day 4: OFF
Day 5

Back Squat with Belt – Take 90% of last week and do 3 x 5
Safety Squat Bar Goodmornings (stay at a 7-8RPE) – take original weight from week 1 for 3 x 8

Week 8
Day 1

Safety Squat Bar Back Squat – 3RM, then -15% for 3+ (stop one set before potential miss0
Wide Leg Chain Suspended Safety Squat Bar Goodmornings – 3RM, then -10% for 3
Safety Squat Bar Heavy Walking Lunges – 3 x 50 yd

Day 2: OFF
Day 3

Safety Squat Bar Front Squat – 1RM (paused 3 sec in bottom), then -15% for 5+ (no pauses, no misses)
Safety Squat Bar Hyperextensions – stay at a moderate 8 RPE while progressing, 3 x 5

Day 4: OFF
Day 5

Back Squat with Belt – 5RM, then -15% for 5+ (stop one set before potential miss)
Safety Squat Bar Goodmornings (stay at a 7-8RPE) – add 5kg to top set in week 6 for 3 x 5

As you can see, most of the movements are similar to the first block. There are a few variations to avoid the law of accommodation. You will notice a few (+) sets, which are AMRAP sets (as many repetitions as possible). You will also notice that in most cases I don’t want any misses. Here’s the thing about hypertrophy. The number one way to increase muscle size is mechanical loading or increasing loads, and lifting these loads to near failure. Going to failure will lead to hypertrophy, but it will beat you down – leaving you overtrained or under recovered (whatever you want to call it). To maximize hypertrophy the goal is to go to near failure as often as possible.

It doesn’t really matter if you’re talking about low repetitions or high repetitions. When you are hitting repetition maximums (whether it’s threes or fives), you are maximizing hypertrophy because you are going to near maximum. When you are hitting plus sets of six or more, you are still creating bigger muscles. If you want to get stronger, eventually you need to create bigger muscles.

Here's the key to unlocking even more gains in 2019...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

I hope this article and workout helps all of you build the strongest backs on the planet. If you aren’t using a safety squat bar now, hopefully this article will convince you to buy one. I’m not selling safety squat bars, so this article is from the heart. You can buy from whomever you want to. As always I love hearing about your improvements, so comment here or hit me up on Instagram.

Coach Travis Answers Your Questions – The Barbell Life 226

I always love these podcasts!

On this one, we get to questions that you guys have asked us. We always try to make these podcasts as valuable as possible for you guys – but when we’re answering questions that we have been asked, we know that this will be worth a listen.

We focus in this podcast on lots of questions about programming. It’s something we’ve discussed a lot lately because we just dropped our newest guide, the Mash Files. This one is 300 pages full of programs and content teaching you all about how you can customize your programming. Like I always say – make the program fit the athlete instead of forcing the athlete to fit the program.
 

LEARN HOW TO FIT A PROGRAM TO THE ATHLETE

Principles and Real-Life Case Studies on How a Master Programmer Customizes a Program to the Individual

Peek inside Travis's brain... and learn how to individualize your own programs to fit an athlete's strengths, weaknesses, age, gender, sport demands, and unique response to training.

 

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • How do you figure out if you’re doing enough in the gym… or if you’re doing too much?
  • Preventing plateaus
  • Why the optimal frequency for squatting is so different from the deadlift
  • Using the Mash Method for meets
  • Moving on from 5/3/1
  • and more…
1 2 3 6