If you want to get stronger, you need to get bigger. Strength and muscle size go hand in hand because larger muscles have greater potential for force production. But here’s where many coaches and lifters get it wrong, the key driver of muscle hypertrophy isn’t endless volume. It’s mechanical tension.

Straps are a valuable tool for us powerlifters and incorporating them into your training is not a sign of weakness, it’s a smart strategy to maximize performance and longevity. Here’s why…

Carbs are a vital energy source for powerlifters, playing a crucial role in training performance, recovery, and overall energy levels. Anytime I was really strong, I was hammering carbs! However, not all carbs are created equal. Understanding the difference between simple and complex carbs and how to time their intake can significantly enhance your performance.

When it comes to strength training and powerlifting, the emphasis is often placed on the “big three” movements: the squat, bench press, and deadlift. While these lifts are obviously the foundation, one crucial aspect of performance that often goes overlooked is the importance of a strong and well developed back. The back muscles are the cornerstone of strength training, providing stability, power, and control in every lift. As a coach with years of experience, I’ve found that prioritizing back and posterior chain training has been a game changer for my athletes in The Crew, helping them reach new heights in their performance.

This is a topic I have recently changed my tune on after having a conversation with a seasoned mentor of mine in the sport. I believed if you weren’t competing in powerlifting, that your energy was best spent away from the deadlift platform aside from variations like RDL’s, Stiff Leg Deadlifts etc… This was because the deadlift is such a taxing exercise that it can fatigue you more easily and if your goal isn’t strength then do the pros outweigh the cons? Well, the truth is, most people simply don’t train hard enough to accumulate that much fatigue, not to mention that deadlifting is one of the most functional and beneficial exercises anyone can do, regardless of fitness goals. Here’s why you should make deadlifting a staple in your routine…

Deadlifts are one of the most taxing lifts, so getting the frequency right is crucial for strength gains and long term progress. When programming deadlift frequency, the key factors revolve around recovery, strength goals, and training age. We’ve coached 25 lifters to 600+lb deadlifts, 8 to 700+lb deadlifts, 7 females to 450+lb deadlifts, and 3 to 500+lbs. Here are a few considerations that I like to keep in mind when programming deadlift frequency for my lifters…

Throughout my coaching career, I have always operated under the “every individual is different” approach, just as any coach should in my opinion. Aside from just stating “individualized approaches” for strength athletes, what does that actually entail? A critical factor is to determine a lifter’s sensitivity to volume, frequency, and intensity. Once again, the key is to recognize that every lifter responds differently to these specific variables based on factors like training history, muscular composition, recovery capacity, and even life stressors outside the gym. Here’s a breakdown of what I consider when dialing in these factors for an individual lifter.

Powerlifting isn’t just about lifting heavy, it’s about discovering a new level of strength, both physically and mentally. You don’t need to be an elite athlete to reap the benefits of the sport that I fell in love with back in 2013. Whether you're looking to get stronger, gain confidence, or just improve your overall health, powerlifting has something for everyone.

In the world of powerlifting, programming is both an art and a science. Coaches are constantly searching for the best methods to build strength, assess progress, and drive adaptations. One of the most versatile tools that I personally love to incorporate is the AMRAP set. AMRAP is short for “As Many Reps As Possible,” AMRAPs challenge lifters to push themselves to their limits, offering a range of benefits when used strategically.

When it comes to building strength, improving your squat, or adding size to your legs, the pendulum squat is a tool that deserves a spot in your training program. While many gyms have the popular basics such as the leg press, or even hack squat, the pendulum squat offers unique benefits that can make a significant difference in your training and Legends 24/7 Gym has it.

When it comes to programming for powerlifters, one of the key considerations is how to structure the sets and reps to maximize strength gains while managing fatigue. Two popular methods are ascending sets and back-down sets which offer distinct advantages, depending on the lifter's experience, goals, and recovery capacity.

When it comes to perfecting your squat, every detail matters but one aspect that's often overlooked is the placement and pressure of your heels. The way your heels interact with the ground can make a significant difference in your squat performance and safety. Let’s dig into why heels are such a big deal and how to optimize your stance for stronger, safer squats.

Lifting in a hot gym can be tough, but with the right approach, you can still crush your workouts and stay safe. Here are some tips that can help:

The frequency of benching is a hot topic among powerlifters. Unfortunately, there is no definitive answer. It depends on various individual factors. Here are some considerations you can take when deciding how often to train that bench.

When it comes to programming, fine tuning your training variables is essential for making continuous progress. Volume and frequency are two primary drivers that coaches and lifters can adjust. Both are obviously crucial, but in my experience manipulating volume before frequency often proves more effective for individual lifts.

The Earthquake Bar is a flexible barbell that bends and oscillates when lifted. Unlike traditional power bars, the Earthquake Bar's oscillation engages stabilizing muscles to a greater degree.

Choosing between a wide grip and a close grip not only impacts the muscles targeted but also affects the mechanics and safety of the lift. This blog will help you understand the considerations for selecting the right grip width based on individual needs and goals.

The choice between squatting in weightlifting shoes (raised heel shoes) or flat shoes is a topic of considerable debate amongst lifters. This blog explores the considerations for both regular gym goers and powerlifters when choosing between these two types of footwear for squatting.

Fats are a nutrient often misunderstood but crucial for optimal performance. In this blog we’ll debunk myths, uncover the best sources, and highlight why fats are your friend when it comes to increasing your performance in the gym.

There is no doubt that my training programs differ from client to client, but especially when comparing my advanced level athletes to those who are new to the sport. As a beginner, laying the right foundation is crucial for long-term success and injury prevention. In this blog, we'll break down the essential elements of structuring a training program tailored for beginners.