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Home » Resources » Page 3

Fitness & Nutrition Resources

Below you'll find a collection of resources for lifting, fitness, and nutrition.

Widowmaker Sets

By Kyle Risley
Last updated November 21, 2021


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Filed Under: Resources




What is Bear Mode? Definition, Tips, and Workout Programs

By Kyle Risley
Last updated June 3, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Filed Under: Resources




What is the Ottermode Body Type?

By Kyle Risley
Last updated November 26, 2021


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Filed Under: Resources




What is a Giant Set? Definition, Benefits, & Example Workouts

By Kyle Risley
Last updated April 20, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Filed Under: Resources




Adonis Index: Definition + How to Calculate It

By Kyle Risley
Last updated November 17, 2021


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Filed Under: Resources




Suicide Grip: Definition, Benefits, & Disadvantages

By Kyle Risley
Last updated November 16, 2021


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Filed Under: Resources




Joker Sets

By Kyle Risley
Last updated October 22, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

What Are Joker Sets?

Joker sets are a form of autoregulation within the 5/3/1 programming framework. They were originally introduced in Beyond 5/3/1 as a way to allow the athlete to lift heavier weight on days they were feeling especially strong and productive.

[Read more…]

Filed Under: Resources




5’s Pro

By Kyle Risley
Last updated November 22, 2021


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Filed Under: Resources




First Set Last (FSL)

By Kyle Risley
Last updated September 22, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Below you’ll find a definition of first set last and an example of how it can work in the 5/3/1 programming framework.

Please note that this is unofficial advice and is not endorsed in any way by Jim Wendler. Please buy 5/3/1 Forever to truly understand the program and how to make it work for your goals.

What is First Set Last?

First Set Last (FSL) is a rep scheme for supplemental work within the 5/3/1 programming framework. It programs the percentage of a lifter’s training max used for their first 5/3/1 working set for 5 sets of 5 reps (5×5).

[Read more…]

Filed Under: Resources




5/3/1 Program Glossary of Terms

By Kyle Risley
Last updated September 23, 2022


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Below you’ll find definitions for some of the most common terms and ideas found through Jim Wendler’s 5/3/1 programming framework.

To maximize your success with the program, it’s highly recommend you purchase 5/3/1 Forever, the definitive publication by Wendler that captures all of his best thinking in one place.

[Read more…]

Filed Under: Resources




New Data Reveals the Strongest States in the USA

By Kyle Risley
Last updated December 5, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

For the eighth year in a row, America’s strongest state is Texas.

That’s according to Lift Vault’s review of 2023 powerlifting data, comparing the top 10 lifters in each state to see who’s the strongest.

When Texas came out on top, we looked back at past years and saw that this has been the case since at least 2016, when Open Powerlifting began maintaining reasonably complete state-level data.

Use the map below to compare your own lifts against the average squat, bench press, and deadlift for each state’s best lifters.

If some of these feats some hard to believe, we’ve got video proof below. After all, #novidnodid. 😉

[Read more…]

Filed Under: Resources




Pounds/Kilograms Converter Tool for Powerlifters

By Kyle Risley
Last updated August 4, 2020


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This weight conversion tool will allow you to:

  • convert pounds to kilograms
  • convert kilograms to pounds
  • provide the converted weight +/- 5% for adjusting attempts during the meet
  • customize rounding to nearest 2.5 or 5

Be sure to also check out the powerlifting meet attempt selection spreadsheet so you’re not doing conversions on meet day! But just in case, here’s a tool for that. 🙂

Filed Under: Meet Prep, Resources




INOL Calculator Tool

By Kyle Risley
Last updated February 23, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Use the calculator below to calculate the INOL (Intensity + Number Of Lifts) for a given lift. You can also use the “INOL Value #” boxes below to sum multiple INOL values and calculate a cumulative INOL.

[Read more…]

Filed Under: Resources




Intermediate Syndrome: Intermediate vs. Beginner Lifters

By Kyle Risley
Last updated June 9, 2020


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

I went looking for this article to send to a Lift Vault reader and realized that the Strength Villain domain, for whatever reason, is currently down. I’m reposting this article, “Intermediate Syndrome,” here so that others can continue to benefit from it. 

Related: Greyskull LP Program

Originally posted by Johnny Pain in 2015 on StrengthVillain.com (Archive) [Read more…]

Filed Under: Resources




Introducing the Lift Vault Forum

By Kyle Risley
Last updated June 8, 2020


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Hey folks,

I’m excited (and nervous, to be honest) to announce the Lift Vault Forum.

Lift Vault has thousands of regular users and I thought it was about time y’all got to know one another.

Since many of you are running similar programs, the Lift Vault Forum provides an area for you to share your experiences, get advice, and provide inspiration to people like you.

Looking for recommendations on which leg accessories to include in your PPL split? Post in the Programs category, where you’ll find a dedicated thread for PPL discussion.

Don’t see the program you have a question about? Start a new topic!

new topic - lift vault forum

Looking for advice on breaking through an overhead press plateau? Check out the Movements & Exercises category.

All feedback can be posted in the Site Feedback category or you can contact me.

Thanks,

Kyle

 

Filed Under: Resources




Book Review: Glute Lab vs. Strong Curves: What’s the Difference?

By Kyle Risley
Last updated June 27, 2021

Experience level: Advanced, Beginner, Intermediate

Program goal: Glute hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

How does the new Bret Contreras book, Glute Lab, stack up to his popular 2013 work, Strong Curves?

[Read more…]

Filed Under: Program Reviews, Resources




IPF & USAPL Approved List of Equipment & Gear (Updated for 2023)

By Kyle Risley
Last updated January 8, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

IPF and USAPL approved list of gear, updated for 2023 to 2026.

I am not affiliated with the IPF or USAPL in any way. This page is based on my best understanding of their published equipment rules.

ipf approved gear

Understanding what equipment is approved for use is an essential part of any powerlifting competition. If a piece of gear is not approved for use in a given powerlifting federation, an athlete will not be permitted to use it on the platform.

This guide covers all approved powerlifting gear for the IPF and USAPL.

[Read more…]

Filed Under: Equipment, Meet Prep, Resources




Gym Gifts Ideas Every Lifter Will Love

By Kyle Risley
Last updated October 29, 2019


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Buying gifts for an avid lifter can seem tricky to those who are aren’t as obsessed with the iron. But fear not, here are some gift ideas for the gym goer in your life that they’re sure to love. Whether they’re a powerlifter, Crossfitter, or general gym rat, you’ll find something that will make their next gym session extra special.  [Read more…]

Filed Under: Resources




RPE Calculator Tool

By Kyle Risley
Last updated October 20, 2020


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This RPE calculator attempts to translate RPE into a percentage of a one rep max (1RM) for different rep ranges (e.g. “How much should I lift for 5 reps at RPE 7?”). This is inherently an estimate, as RPE takes into account daily variations in strength, fatigue, etc, which 1RM percentages does not. That is the point of RPE.

If you are generally unfamiliar with RPE, please read this article. This is essential to using it correctly.

Still, some folks may have difficulty estimating their RPE without a coach or experience. This converter is intended as a basic starting point. [Read more…]

Filed Under: Resources




The 5 Best Cheap Protein Powders for 2024

By Kyle Risley
Last updated December 23, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Everyone knows getting enough protein is essential for improving muscle growth and overall athletic performance.

But unfortunately, it can get expensive! Especially if you don’t know what a good price for protein powder is.

Fret not. Here are the cheapest protein powders that are still worth buying in 2024.

When looking to save money on a protein powder, a good rule of thumb is to try to pay less than $1 per serving. If you’re paying about $1 or less per serving then you’re getting a good deal.

[Read more…]

Filed Under: Resources, Supplement Reviews




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