Every lifter knows they should warm up before heavy training but what most lifters don’t realize is that how you warm up can make or break your top sets.

Lockout problems in the deadlift are one of the most frustrating issues for lifters. You pull the bar past your knees, you’re right there, but it just stalls out and refuses to move. The natural assumption is, “I need to work my lockout.” But in reality, most lockout issues don’t actually start at lockout, they start from the floor.

A key question I ask new clients during our onboarding call is:

“What are your favorite accessory movements?”

Right away, most people light up. They’ll list a few exercises they enjoy and things that feel good, make them feel strong, or give them a sick pump bro. Then I follow it up with:

“What movements do you dislike?”

Almost every time, the answer is the same:
“As long as it works, I’ll do it.”

In strength training, we spend a lot of time talking about progressive overload, recovery, and managing physical fatigue. But one thing I’ve seen constantly overlooked, both in lifters I coach and in my own journey as a competitive athlete, is how important deloads and transition weeks are for your mind.

If I had a dollar for every lifter who told me, “I’ve tried everything, I just can’t gain weight,” I could retire and live off protein shakes by the lake.

As a competitive powerlifter and strength coach, strength training has shaped my life in more ways than I can count. I’ve spent years under the bar building my own strength and helping others do the same. But the truth is strength training isn’t just for lifters like me. It’s one of the most powerful tools anyone can use to feel better, move better, and live a longer, healthier life.

Too many lifters waste the time between meets by staying too close to meet prep year-round or hopping randomly from block to block with no bigger plan. A well structured 6 month macrocycle should be broken into mesocycles, each with a defined purpose that feeds into the next.

When performing a dumbbell bench press, the angle of the dumbbells should generally slightly angle inward, not held straight like a barbell. Here’s how and why…

This past weekend at RPS Nationals didn’t go the way I had planned. On my final deadlift warmup, I felt that dreaded pop in my bicep. Just like that, the meet was over. It looks like a partial tear, and I have an MRI scheduled for Friday to confirm, but even with that setback, I don’t see this meet as a failure. Not even close.

This Saturday I’ll be stepping on the platform for my 21st powerlifting meet, a journey that started all the way back in 2013 when I totaled 1425 at 242 lbs. Since then, the sport has taken me places I never imagined.

When it comes to building a stronger, more efficient squat, accessory work matters. Here are my top 3 favorite movements that I consistently program for myself and my athletes to address common weak points, improve movement quality, and pack on muscle where it counts.

As a coach, I get a lot of questions about knee sleeves… what they do, whether they’re worth it, and how tight they should be.

Here’s my breakdown…

Over the years, both in my own lifting and coaching well over a hundred athletes at this point, I’ve seen firsthand how a belt that’s too tight can actually hold you back.

Accessory work can make or break your progress, but only if you know how to use it strategically. Here are some considerations that have worked for myself and The Crew…

If you’re serious about getting stronger, recovering faster, and building muscle, you know you need protein, but how much is actually optimal?

Let’s clear something up, tracking your food and weighing yourself doesn’t mean you’re obsessed. It means you’re committed to understanding your body.

One of the most common bench press cues is whether to tuck or flare your elbows but the best approach depends on the lifter. Here are a couple things to consider…

I’m honored to announce that I’ll be a guest on Dave Tate’s Table Talk Podcast next Wednesday, March 26th at 10:30 AM, streaming on the EliteFTS YouTube channel.

Dave Tate’s Table Talk is one of the most respected and credible podcasts in strength sports and conditioning, reaching over 500,000 monthly engagements across YouTube, Spotify, and other major platforms. Filmed on-site at the EliteFTS weight room outside of Columbus, OH, the show reflects our shared mission to Live, Learn, and Pass On. With over 26 years of trust and credibility, EliteFTS carefully selects guests whose experiences and insights truly resonate with their audience, and I’m honored to be among them.

Competing in two bodybuilding shows before my powerlifting career was one of the most intense yet rewarding experiences of my athletic career as a whole. It tested my discipline, patience, and ability to push through discomfort which led me into powerlifting much more prepared than I would have been had I not had those experiences. But beyond making me a better lifter, it also shaped me into a better coach. The lessons I learned extended far beyond the stage, influencing how I approach my own training and how I guide others in theirs.

A strong bench press isn’t just about pressing heavy weight, it’s about building a well rounded foundation of muscle, technique, and stability. As a coach, I like incorporating specific accessory movements into my programs to help lifters target weak points and develop the necessary strength to push past plateaus. Here are three of my favorite accessories for increasing bench press performance and why they’re so effective.