New Year’s Resolutions Are BS

The start of a new year isn't going to make you a better person or a stronger, leaner, fitter lifter. If you really want to reach your goals in 2017, there are three things you're going to need.

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16-Week Powerlifting/Bodybuilding Hybrid Program

Do you want to be strong like Chris Duffin and shredded like Mark Dugdale? Give these training ideas a shot.

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WATCH: Rapid Fire Table Talk — Training at Night, 3x10 vs 10x3, and Illness

Dave's back at The Table, and this time he's answering your questions back-to-back with no preparation.

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elitefts Top-20 Articles, Logs, and Products from 2016

We've crunched the numbers and by popular demand, here are the articles, logs, and products you've consumed the most of in 2016.

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Dave Tate Rapid Fire Q&A | Part 1 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=tcK8I06px4M

WATCH: Table Talk Compilation Series — JL Holdsworth

Stories of Westside, vomit, blood, cysts, spine health, circa max training, pizza, and more...

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No One Cared Who I Was Until I Put on the Mask

What if I could lift with a complete lack of inhibition, able to call upon whatever I needed from the dark recesses of my mind?

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WATCH: Painless Hook Grip Technique

Despite all of the positive aspects of using a hook grip, there's one significant deterrent: pain. What if you could avoid it?

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Social Skill Integration Through Movement and Strength: Home Training

Now at home, this is a great opportunity to get the family involved by creating new healthy habits using indoor and outdoor space.

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The elitefts Definitive Guide to Board Pressing

Dave believes the most important and widely used purpose for boards is to increase/correct the mini-max or sticking point.

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Time to Pass the Mic

I decided to interview a coach who I respect immensely for this month's article. Meet Coach Buckley.

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The Yearly Training Plan of the Strength Athlete: Transitioning From Competitive Training Into Off-Season Training Modules

Once the competitive season commences, the athlete will need to be transitioned into a contrasting training paradox, otherwise known as the off-season.

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Our Gym, Our Destiny

Through minor challenges and major setbacks, Elite Custom Fitness has thrived since 2012. Now it's time to find a new five-year goal.

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WATCH: Table Talk Compilation Series — Maliek Derstine

All in one article, we revisit Dave and Maliek's discussion on sticking points, longevity, equipped powerlifting transitions, and challenges a lifter must face when following a percentage-based training program.

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Kickbacks, Curls, and Training Girls

How do you train a woman in her 30s or 40s with zero background in lifting? Isolate, then integrate.

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Be Careful What You Wish For

...and thankful if you get it.

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Wishing You Happy Holidays and a Joyous New Year

It’s in the spirit of appreciation that elitefts.com has made contributions to the following organizations who do so much to improve the quality of life in our communities.

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It's Not A World Record (And Other Things That Piss Me Off)

Most of the time I ignore what I don’t agree with, but considering I am three weeks out from my meet and I have been a grumpy bastard the last few weeks, I am going to write about a few stupid things I've seen.

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WATCH: Strength Training — Simple or Complicated?

Training programs, nutrition plans, supplement protocols — sorting through all this information to find really works may seem difficult. It doesn't have to be.

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Don't Overcomplicate Training - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=Ro4wD6cjvyo

Old School Flannel Cut Off - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=2oERrKBuKP8

Pacey Performance Podcast — Mark Watts and Aiden Oakley

With an abundance of experience in strength and conditioning, Watts and Oakley share an in-depth evaluation of the opportunities for growth in the industry.

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Overtraining: A Molecular Perspective

Overtraining can be due to both hormonal fluctuation and dysfunctional mechano-transducing properties at the cellular level. These will be the two areas focused upon in this article.

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The S Word — Side Effects and A Higher Dose

When I took HRT therapy to a new level, my initial ideas began to change. It wasn't anything like what I had read or heard about.

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Four Oddball Lifts that Work

You’ll notice that these are stabilizer-focused lifts—that’s a common theme in sussing out the value of new lifts as well as old ones that have been rediscovered.

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Just an Ordinary Guy. Kind of…

Out came the foil and a “tooter.” That was the first time I smoked Heroin.

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The Real Reason You Aren’t the Best

If you're stuck in Shitsville, there's probably a good reason why. Avoid these habits to make your way out.

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Hunt, Be Relentless, and Have Fun — How I Got Here

I looked at what all great players and people do and how I want to coach and live my life. All common denominators boiled down to my big three. This is how they were chosen.

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United States Strongman Hope for the Holidays

Going into this contest, my goal was to hit a PR on the log and hit a PR on the deadlift while qualifying for the XPC Deadlift Salute at the Arnold Classic.

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Finding Strength — Gleason Performance Training

Equipment, coaching, elitefts team members — this gym in Derby, Connecticut has it all, and is one of my favorite places to visit.

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The Development of the Russian Conjugate Sequence System

Pop Quiz: What or who was the original source to define the conjugate method as an independent means to organize the training process?

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My Bittersweet 2016 WPC Worlds

One day you can have the best day of your life and the next day could be your worst. This week included both for me.

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7 Ways to Optimize Health

If you’re seeking advice on how to successfully navigate a mid-life crisis, I’m probably not the guy. I am, however, uniquely attuned to my body from years of competing at a high level of bodybuilding.

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5 Must-Have Items for Lifters Who Have Had Multiple Shoulder Surgeries

While my back and hips are holding up just fine, my shoulders, well, that’s another story.

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WATCH: How to Rehabilitate A Recurring Hamstring Injury

If you misidentify the cause of the injury, not only will you fail to solve the problem, but you may actually make it worse.

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Home and the Home Gym: Making Your Home into a Gym

Nine athletes and coaches who have owned home gyms were asked to share the purpose and evolution of their early setups.

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Q&A w/ Dave Tate: Hamstring Recovery for Dual Athlete - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=TaLOzSt3lFE

12 Days of Christmas (EXPLICIT) - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=2IMm5v5ye9g

Do You Have the Guts to be a Successful Powerlifter?

All the success in your lifting that stems from work you put in at the gym can be compromised, often significantly, by your failures outside of the gym.

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The Six-Day Triphasic Microcycle

We ran the first variation of this setup in preparation for our last powerlifting meet and it resulted in around 1,400 pounds of total PRs spread amongst nine different lifters.

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WATCH: Mario D'Amico — A Return to Raw

When the long-term goal is a 1000-pound squat at 220, and the ultimate goal is a 2400-pound total, you need two things: patience and a lot of hard work.

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Mario D'Amico Athlete Interview - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=bbWOsXI5a2Y

BIGHORN — AMG Brabus and the Ripsnorters

Alex adjusted the military-grade Golight, which nested on a short pedestal atop the vehicle. It cut through the darkness with razor precision illuminating the monsters.

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Why the Box Squat Sucks

Here are four reasons the box squat doesn't work and actually puts you in danger more than it helps you.

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Circuit Training for Metabolic Gains

The idea may seem simple and basic in theory, but these circuits are brutally effective at elevating heart rate for extended periods of time.

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Should I Lift or Should I Sprint — The Case for Speed

At the end of the day, the player who can move the fastest within the context of their sport will almost always be more successful.

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Rebuild the Squat from the Bottom Up: Your Ankles May Be Shutting Off Your Glutes

If you've addressed pelvis position but your mobility, mechanics, or pain aren't changing, consider that your neurological reference center may need to shift. Shift it to your heels.

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Sports Performance Training Summit 2017 Teaser - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=ixA60wBIHzg

Build Your Arch: Why Flat Feet Kill Your Squat

In today’s article, I’m going to show you how flat feet can harm you during your squat, and more importantly, give you exercises to fix it.

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Ivan the Terrible

The customer is the ultimate determinant of your product and what it’s about. It doesn't matter how you perceive your product — it matters how they do.

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How Are YOU Performing the Dimel Deadlift?

Even the best of the best display small form errors while performing common lifts — Clint Darden challenges Dave Tate.

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Pull Through Reps: How To Maximize Back Gains

It is my opinion that most body parts do not necessarily need to be worked through a full range of motion to be effective. Exclude the back.

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WATCH: UGSS John Meadows Presentation — Getting Ripped

Play your cards wisely. Once you use them, you can't get them back.

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Gripping the Bar

Taking grip for granted? This might be why you're missing lifts.

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WATCH: How Much Protein Do You Really Need to Build Muscle?

100 grams per day? 200? 300? And is it possible too have too much?

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John Meadows Speaks on Drugs & Nutrition for Bodybuilding - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=B_RNpv5RXrs

How Much Protein Do You Really Need to Build Muscle? - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=lqSFz5MDKU4

Fear Exposed

Aside from the warning signs of a shit coach, there's a moral to this story.

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Bar Shield Available Now at elitefts.com

from Dave Tate http://www.youtube.com/watch?v=YwEwNqw7C4M

The S Word — When My Perspective Changed

I can now write about this subject and share how things worked out for me. It has been a journey with more than a few twists and turns.

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WATCH: Alternating Band Tension Incline Triceps Extensions

Those chasing elite level power, performance, and physique development will take the most interest in Dr. Serrano’s special band manipulations during the set.

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Play for the Song and Coach for the Athlete

Drummer sensation Brandon Khoo gives insight into what makes a great drummer. Strength and conditioning coaches, listen up. His answer is genius.

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The 10 Fat Loss Commandments

These guidelines can be used by anyone looking to melt off body fat.

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11 Athletics Training Facility Spotlight - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=P3ZW-C0X5t4

WATCH: 11athletics ⎯ Athletic Performance Facility

If you reside in Central Ohio or are just visiting, make 11athletics the place to be for your fitness needs and wants.

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The Power of the Parable

The parable is one of the oldest tools to teach. If it worked for Aesop and it worked for the ancient Greeks, it will work for your athletes.

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Evolution of a Collegiate Warm-Up

Over the last five semesters, we've made a lot of adjustments to how we warm-up our athletes. Here are the most important changes.

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Bodybuilding Exercises for Powerlifters: The Vacuum and Reverse Hyperextension

This article series describes how you can incorporate bodybuilding exercises into your powerlifting training for big benefits in strength and aesthetics.

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Should I Lift or Should I Sprint — The Case for Power

In part one of this series, I discussed a brief overview of maximum strength training for team sport athletes. In this section, I will provide a case in support of training for power development.

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How to Know If You Are Ready for Your First Powerlifting Meet

I thought about competing in powerlifting for nearly a year before actually signing up for a meet. Then I learned that I wasn’t going to figure out what I needed to do to improve as a lifter if I didn't test my abilities and face my failures.

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WATCH: Motivational Rant at UGSS

You will meet people who change your life forever. I've found most of mine within the four steel walls we call a gym.

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Strength Chat Podcast: Seattle Seahawks Patrick Ward on Using Data

As strength training and sports are becoming more data-driven, hear from one of the best Sports Science Analysts on the topic.

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Dave Tate Motivational Rant at John Meadows UGSS - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=KkcnRb0uXL4

WATCH: True Age vs Training Age

There are rules about training age that apply whether you're 15 or 50.

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True Age VS Training Age - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=i6GnBx48_3w

Another Setback, Another Challenge...Another Path to PRs

We experience breaks, tears, sprains, joint replacements, and other sundry surgeries. We could stop, but we don't. We overcome, persevere, and come back stronger.

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How to Bench 5 Plates Raw: 400 to 500 at a Moderate and Sustained Pace

In this article, we are going to discuss the training of the bench press for someone approaching a press 1.8-2x their bodyweight.

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WATCH: Exercise and Mental Health — Understanding Comprehensive Stress Response

The presentation is an introductory overview covering items ranging from the importance of mental health to the stress response and how to design exercise programs to accommodate it.

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