A training max is a percentage of an athlete’s true one rep max, usually between 80% and 90%, that is used for calculating training loads for 5/3/1 training cycles.[Read more…]
Lifting tools and calculators to help you perform your best.
A widowmaker set is a set of 20 reps, usually performed for the squat. They’re performed in a “rest-pause” set style with the lifters 10 rep max weight. Traditionally, a true widowmaker set is performed without re-racking the weight at any point in the set.[Read more…]
If you’re a weight training enthusiast or want to be, you may have heard the term “Bear Mode.”
This term was popularized by Jeff Nippard, who experimented with achieving this physique on his YouTube channel.
Below we’ll break down exactly what bear mode is and tips for achieving this body type.[Read more…]
Have you heard the word Ottermode floating around the gym or your friends talking about it? If you’re an athlete, you’ve probably heard about this body type before, even just in passing.
You’ve probably seen people with an ottermode body type before and didn’t know that was what it’s called. Ottermode is typically associated with a swimmers’ body. If you’re interested in learning more about this body type and how to achieve it, you’re in the right place.[Read more…]
If you heard the term giant set, you might feel understandably apprehensive to try it yourself. But don’t be intimidated!
A “giant set” is just a term used to describe performing four or more exercises in a circuit without rest between exercises.
Evidence suggests that circuit workouts using this technique maximize exercise results. Still, it can be tricky to incorporate giant sets into an existing exercise regimen. Moreover, the two distinct methods used in giant sets target muscle groups in different ways.
Here, we’ll dig into the benefits of giant sets and when they may make sense for you to incorporate into your workouts.
We’ll even give you some examples of giant set workouts to get you started![Read more…]
What is considered the perfect male body?
Some swear that the most accurate way to determine the perfect male physique is by applying the Adonis Index.
The Adonis Index is a ratio based on several key body measurements that provide the ideal masculine, muscular physique appearance. The ratio is calculated based on the difference between your shoulder circumference and waist circumference. The adonis ratio is 1:1.68.
One of the main reasons the Adonis Index is considered the ideal body type is due to its natural shape, where muscle and strength are highlighted and fat is minimized.[Read more…]
It may not seem like it, but the “simple” bench press is one of the most technical lifts there is.
Before you ever even unrack the bar, you’ve got no fewer than four cues to check off as part of your initial setup—hips open, balls of the feet screwed into the floor, scapula tucked, back arched slightly to engage the lats and triceps better.
That’s only for starters. You’ve still got to fit your upper body into this high-stakes body puzzle. Once you’ve got your hand placement squared away and the weight balanced precariously over your midline, the real battle begins.
There’s no magic bullet for perfecting your bench press form, sadly. That only comes with hours and hours under the bar. That said, the suicide grip is about as close as it gets.
Yet, there’s a catch: perform it carelessly, and you could find yourself in a world of hurt.
In fact, we don’t even recommend you use it and we’ll explain why.[Read more…]
Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
What is 5’s Pro?
5’s Pro (aka 5’s progression) is a rep scheme used in the 5/3/1 training program. This rep scheme calls for performing 5 reps for all three working sets each week of a given training cycle.
It first appeared in 5/3/1 Beyond and is utilized in the latest 5/3/1 publication, 5/3/1 Forever.[Read more…]