Sublime

“Anything more than 5 reps is bodybuilding. . . . If you want to be strong, you want to keep your reps at 5 and under.”

So you can do 10 to 20 regular dips? Fantastic. I challenge you to do 5 slow dips on rings with proper turnout at the top (“support position”). Imagine the lines of the knuckles pointing to 10 and 2 o’clock at the apex. Perform this without piking (bending at the hips) or leaning your torso forward. This requires the brachialis to work like a mofo

Multiple sets with a static weight, e.g. 200kgx5x5, are frowned upon by Russian weightlifters. They have the habit of following up a heavy triple or double with a double or a single with a weight reduced by 5-10% before making another heavy lift.

During the first and second pulls, the lifter must maintain contact with the platform until maximal productive body extension is achieved in order to impart maximal acceleration to the barbell;

The correct bottom position is identified by definite anatomical position markers: The spine will be held rigid in lumbar and thoracic extension. The bar will be directly over the middle of the foot. The feet will be flat on the ground at the correct angle for the stance width. The thighs will be parallel to the feet. The hip joint will be in a pos

the further back the hips are, the more hip muscle you use, and the further forward the knees, the more quad you use.

I use the same movement patterns in every program I design. You’ll always see squat-type movements, hip hinges, presses, and rows. But I rotate variations throughout the year—flat and incline bench press, back and front squat, dumbbell and machine shoulder press, etc. I alternate secondary and tertiary exercises more frequently.