Muscle Fiber Typing for Program Design   The Strength Sensei’s views on tonic and phasic muscles   One of the pioneers of functional training is Professor Vladimir Janda. Born in Czechoslovakia in 1928, Janda contracted polio at the age of

Wear Lifting Shoes to Squat Deep   Long before the Kneesovertoes Guy, Charles R. Poliquin was preaching about the benefits of full squats. He believed that heavy, hamstrings-covering-calves provided maximum strength and growth stimulation. He also thought these squats would

3 Steps to Healthy Shoulders Resolving the most common causes of shoulder pain   The bench press is the most popular weight training exercise, no question. Unfortunately, those who perform it year-round at a high level often develop shoulder pain.

Discover the Power of Heavy Supports Overcoming strength plateaus using partial movements   Success leaves clues, and if you want to get super strong, follow the clues left by Chuck Sipes. Sipes captured the 1959 IFBB Mr. America title, followed

Know Your Barbells   What type of barbell should you use for bench presses and power cleans? Because each barbell has qualities that can affect performance, you should have a special bar for each lift. Olympic barbells can be divided

Build Better Biceps with Rotational Workouts   Designing workouts to build bigger and stronger biceps   Charles R. Poliquin believed that training success requires systematically and uniformly developing strength throughout the entire body. Besides improving athletic performance, this approach is