The glute bench press isn’t your typical upper-body lift. It’s a full-body movement that teaches you how to connect your legs and hips to your pressing power. By driving through your feet and keeping tension in your glutes, you stabilize your torso and generate force through the floor, transferring it directly into the bar. This connection is what lifters call leg drive—the hidden key to pressing more weight. Whether you’re a powerlifter or recreational lifter, mastering this movement builds a stronger, more stable bench press and reinforces proper lower-body engagement under load.

If you want a bigger bench press, stop crushing yourself with overloaded eccentrics. A new study in the Journal of Strength and Conditioning Research shows that lowering 100–110% of your max doesn’t consistently boost performance — in fact, it can wreck your mechanics. Instead of chasing overloaded negatives, lifters should focus on smarter ways to overload the bench: heavy holds for stability, slingshot presses for safe top-end strength, and controlled eccentric tools that don’t push past 100%. Pair those with explosive speed work, and you’ll build real pressing power without sabotaging your form.

Heavy training isn’t just about pushing muscles to their limit, it’s also about understanding the role of the nervous system and how it impacts recovery. To maximize strength and performance, athletes need to balance intensity, volume, and rest. Let’s break down the science of recovery and look at practical ways to apply it to powerlifting and strongman training.

Walk into any gym on a Monday evening and what do you see? Rows of lifters curling dumbbells in front of the mirror. For decades, the biceps have been the poster muscle for strength, confidence, and athleticism. They’re the “sleeve stretchers,” the first thing people flex when they want to show off their progress, and a muscle group that almost everyone—whether a beginner or advanced lifter—wants to improve.

The problem is that most lifters go about bicep training in the wrong way. They hammer away at the same exercises—usually barbell or dumbbell curls—with the same grip, the same range of motion, and the same routine they’ve seen in magazines or social media clips. The result? Stalled progress, underdeveloped arms, and frustration.

Strength training is equal parts science and art. On one side, we have structured systems built around percentages—exact numbers, calculations, and predictable progression. On the other, we have Rate of Perceived Exertion (RPE)—a more subjective, autoregulated method that relies on lifters accurately gauging effort. Both systems have strong benefits, but as lifters evolve, the usefulness of each begins to shift. This article will break down RPE vs. percentages, explore the science behind both methods, and explain how to apply them for long-term progress.

Most lifters struggle with chest development at some point. For some, the upper chest seems flat. For others, the lower pecs don’t pop. But one of the most stubborn regions is the inner and middle chest, the part that creates that sharp line down your sternum. Without it, your pecs may look wide, but they lack depth and separation.

The good news? There’s one underrated exercise that can fix this problem, and chances are, you’re not doing it. It’s called the Spoon Press.

When most lifters think about getting stronger, the first thing they turn to is slow eccentrics, pauses, or “time under tension” training. That makes sense — eccentric training has long been credited as the secret weapon for muscle growth and strength because of the mechanical tension and muscle damage it creates. But what if I told you there’s another way to build brute, undeniable strength?

The dead stop method is one of the most underrated approaches to building true strength. By eliminating the stretch reflex and forcing each rep to start from a motionless position, you’re training your body to overcome inertia and produce maximum force without relying on momentum. This makes every lift more honest and every rep more demanding. Whether it’s the deadlift, bench press, or squat, dead stop training builds explosive power, reinforces proper positioning, and improves confidence under heavy loads. If you want to break through plateaus and develop raw, uncompromising strength, dead stops are a must in your program.

Stepping into your first powerlifting meet is both thrilling and nerve-wracking. It's not just about lifting heavy—it's about mastering commands, knowing your gear, fueling right, and executing a smart plan. Whether you're squatting in a singlet for the first time or deadlifting in front of a crowd, this guide will walk you through everything: choosing your federation, preparing mentally and physically, selecting attempts, and avoiding common mistakes. If you want to go 9 for 9 and walk away proud, this is the resource to get you there. Compete smart. Lift strong. Learn the sport.

Hypertrophy training is the foundation of building the size and muscular balance needed to excel in strongman. While strength is the ultimate goal, bigger muscles provide the raw material to become stronger and more resilient. In this blog, we break down how strongman athletes can structure a proper hypertrophy phase to improve performance, reduce injury risk, and prepare for heavier event-specific work. From exercise selection and volume guidelines to weekly splits and accessory work, this guide gives you everything you need to grow intentionally—not just get big for the sake of it, but big for the sport.