Posted in : "2026 - October"

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  Progressive range of motion: the same bar, an ever longer lift

  Posted in: Our other articles

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  The progressive range of motion method means keeping a fixed load, between 100 and 103 % of your max, and lengthening the bar path by one notch every session or every other session, starting from a very short range. After 6 to 10 sessions per lift, the cycle ends with a full squat, bench press or deadlift, using the same load you started with. It is meant for advanced lifters who are stuck even though they have already increased volume and intensity.

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  Chest and back: set your elbows and wrists to target the right muscle

  Posted in: Our other articles

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  For a chest or back exercise to work the target muscle, first set the direction of your elbows, let your wrists rotate freely, and pause where the muscle contracts the hardest. An incline press with poorly placed elbows mostly loads the shoulders or triceps, and a pull led by the hands tires the arms first. The bench angle and the load are chosen only once these settings are found.

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  How to set up under the bar for the squat and the bench press

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  A stable bar starts before the first rep: center it using body landmarks (sternum, thumbs, ankle bones), lock in your hands and upper back, then unrack it with your hips directly underneath. On the bench press, set your hips and heels before you touch the bar, unrack it with locked arms by pulling with your lats, and press it back in an arc toward the uprights rather than straight up.

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