Circa Maximal Phase

Success in powerlifting requires a process known as Periodization. This simply is a yearly plan divided into several phases. The final phase is, of course, the competitive phase. Many coaches fail to plan the training of their lifters correctly, resulting in premature peaking and a less than top performance at contest time. The next time you're at a major contest, listen to all the gym lifts that were done just prior to the contest that somehow are reduced 50-100 pounds at the contest.

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Circa Maximal Phase

Success in powerlifting requires a process known as Periodization. This simply is a yearly plan divided into several phases. The final phase is, of course, the competitive phase. Many coaches fail to plan the training of their lifters correctly, resulting in premature peaking and a less than top performance at contest time. The next time you're at a major contest, listen to all the gym lifts that were done just prior to the contest that somehow are reduced 50-100 pounds at the contest.

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Chain Reaction: Accommodating Leverages

Because the human body is stronger at some positions than at others, we are limited as to the amount of weight we can use in a certain movement. For instance, you may be able to do a quarter squat with 600 lbs, but you may be able to only full squat 400 pounds. We all know through practical experience that while doing a simple curl, at the start of the movement, is very hard, whereas at the finish it is somewhat easier because of changing leverage.

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Chain Reaction: Accommodating Leverages

Because the human body is stronger at some positions than at others, we are limited as to the amount of weight we can use in a certain movement. For instance, you may be able to do a quarter squat with 600 lbs, but you may be able to only full squat 400 pounds. We all know through practical experience that while doing a simple curl, at the start of the movement, is very hard, whereas at the finish it is somewhat easier because of changing leverage.

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Fred: A Boldt of Lightning

Fred Boldt moved from Buffalo, NY, in October 2001 to Columbus to train at Westside Barbell. His bench press was 400 in the 165-pound class and had been stuck there for a year. After training at Westside for 10 months, Fred pushed his official bench up to 495.

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Back and Ab Training

When squatting or deadlifting, a successful lift is dependent on keeping your back in good position. This takes a strong back as well as strong abs. At Westside, we do max effort work for squatting and deadlifting on the same day, Monday. The same muscles work in these two lifts. It saves energy to lump together the special exercises that contribute to both lifts. Let's first talk about the spinal erectors and how to develop them. Good mornings are done 40% of the time. This means 4 out of 10 Mondays. Any variation can be done. Work up to a 3 rep max.

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Back and Ab Training

When squatting or deadlifting, a successful lift is dependent on keeping your back in good position. This takes a strong back as well as strong abs. At Westside, we do max effort work for squatting and deadlifting on the same day, Monday. The same muscles work in these two lifts. It saves energy to lump together the special exercises that contribute to both lifts. Let's first talk about the spinal erectors and how to develop them. Good mornings are done 40% of the time. This means 4 out of 10 Mondays. Any variation can be done. Work up to a 3 rep max.

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Paul Dillet Has Bigger Arms Than You. Get Used to it.

Paul Dillet has bigger arms than you. That’s okay though. In his prime Paul Dillet had bigger arms than anyone. Just how big? Well, we’ll let the legendary Canadian bodybuilder give his nonchalant answer. “The biggest my arms got were 24 inches,” Dillet said. “It was a legitimate 24 inches, too, not a made-up 24.” Yes, that’s bigger than your arms, so put away the tape measure.

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Obi's Tips to Washboard Abs

Everybody wants to know what is the secret to obtaining washboard abs. Well I am here to tell you that there is no secret but you do have to incorporate many different things to get to a point where those abs will start to appear out of hibernation. I’ve been very blessed to have been told by many important people in the fitness industry that I have some of the best abs in the world. So I am going to share with you my top ten tips on how you can get that washboard abs you’ve always wanted.

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Obi's Tips to Washboard Abs

Everybody wants to know what is the secret to obtaining washboard abs. Well I am here to tell you that there is no secret but you do have to incorporate many different things to get to a point where those abs will start to appear out of hibernation. I’ve been very blessed to have been told by many important people in the fitness industry that I have some of the best abs in the world. So I am going to share with you my top ten tips on how you can get that washboard abs you’ve always wanted.

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