THE BARBELL ROW
Among all barbell movements, pulling is the one which has arguably the least importance in an overall strength program. However, we claim...
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Oliver Sifkovits
May 11
GOING EASY: REALLY?
One of the most valuable lessons which strength training can teach you is that a new version of YOU is waiting around the corner every...
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Oliver Sifkovits
Mar 20
SQUAT DEPTH
When it comes to squatting, determining the depth to which the lifter should go to is of highest importance. First, this creates a...
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Oliver Sifkovits
Mar 5
DECONSTRUCTING THE DEADLIFT
The deadlift is one of those exercises that appears as simple to perform as stirring the spoon in your morning coffee. However, to your...
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Oliver Sifkovits
Feb 15
TO ROUND OR NOT TO ROUND?
It is one of the most important questions in the field of strength training: Should your lower back be allowed to round in the squat and...
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Oliver Sifkovits
Jan 17
TOP SETS: WHAT YOU NEED TO KNOW
The concept of Top Sets has been a well-established tool in the box of serious lifters for several decades. Before we get into the...
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Oliver Sifkovits
Oct 21, 2023
THREE REASONS TO DEADLIFT
The deadlift is hands down the simplest barbell movement on the planet. After getting into the starting position, we pick the bar up off...
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Oliver Sifkovits
Aug 12, 2023
KEEPING YOUR BACK RIGID IN THE SQUAT
The back serves as a fundamental part of our body to protect our spine, keep our posture upright, and being involved in any movement we...
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Oliver Sifkovits
Apr 5, 2023
HABITS
Strength training is a process which heavily relies on precision. The amount of exercises are - for various reasons - rather limited. The...
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Oliver Sifkovits
Mar 9, 2023
BREATHING: THE BASICS
Breathing is bracing. Bracing means greater tension. Greater tension means greater strength. Greater strength means better results. The...
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Oliver Sifkovits
Feb 12, 2023
WARMING UP FOR YOUR LIFTS
Warming up for strength training is not what you think it is. The literature will make you believe that you need to "warm-up" your body...
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Oliver Sifkovits
Jan 4, 2023
THE CRUCIAL TIME OF BEING A NOVICE
Let's get straight to the point: Strength training is a simple, uncomplicated process: train regularly, eat enough to recover well, and...
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Oliver Sifkovits
Nov 3, 2022
HOW TO INSTANTLY IMPROVE YOUR PRESS
Things that make an instant impact are great. We love them in our gym. Below is a cue I have found terribly useful for enhancing the...
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Oliver Sifkovits
Oct 25, 2022
THE LATS IN THE BENCH PRESS
When it comes to optimizing movement technique, understanding the finer details of human anatomy is essential. Muscles are the...
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Oliver Sifkovits
Oct 19, 2022
KNEES IN THE SQUAT
Much has been said about the potential injury risks that squats pose for the knees. Most arguments advocating this standpoint, however,...
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Oliver Sifkovits
Sep 19, 2022
YOU NEED TO GET STRONG TO LEARN THIS
Many times in life have we heard that we ought to "learn from our mistakes". A well-intended credo calling for action to make positive...
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Oliver Sifkovits
Aug 30, 2022
MANAGING YOUR TIME OUTSIDE THE GYM
Our week has 168 hours. Of those 168, we spend on average 3h in the gym - which is less than 2% of the total time we have available to...
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Oliver Sifkovits
Aug 14, 2022
STRENGTH TRAINING FOR THE ELDERLY
If there is one part of the population that benefits from lifting weights the most, it has to be the elderly. Let's clarify and soberly...
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Oliver Sifkovits
Jul 19, 2022
WHY TRAINING 3X/WEEK IS BEST
When it comes to optimal training frequency for strength, a few important considerations have to be made. The 'Stress-Recovery-Adaptation...
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Oliver Sifkovits
May 15, 2022
STRENGTH TRAINING: THE PAIN SOLUTION.
Pain is one of the most fundamental parts of human existence. While it is something we usually try to avoid and get rid of once it’s...
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