In my novice program I'm able to add 5lbs to my clients lifts 3 x per week. They are getting stronger by 15lbs per week with each lift. How do I get a way with this? Stress Recovery Adaptation Stress/Recovery/Adaptation framework is based on Hans Selye's General Adaptation Syndrome (GAS). Selye is the creator of the model for stress events. According to GAS theory, organisms respond to stress in stages: alarm or shock, followed by resistance as they attempt to adapt to the stress. This adaptation aims to render the organism capable of withstanding similar stresses in the future. With the appropriate prescribed amount of stress, the lifter can recover within 48 hours and adapt to the new stress. Then we repeat the process and stress it more by increasing the weight 5 more pounds. Depending on the age and genetics of the client we can do this for a couple of months to 5 months. Take advantage of this biological process. If you do, you can get very strong in a short amount of time.

Does the human body move in isolation or as a whole system? When you move around in your daily life whether that's doing chores, playing sports, or just taking a walk, you body is working as a whole system not in isolation. That's why I focus on getting people stronger in big compound movements that mimic natural human movement patterns like the squat, deadlift, bench press and overhead press. When you are getting stronger in these lifts you are getting the whole system stronger. Compound lifts are movements that engage multiple joints simultaneously, typically necessitating the use of multiple limbs to complete a single repetition. Take the squat, for instance, which demands coordinated involvement of the ankles, knees, hips, and back to execute a proper full squat. And look at all the muscle groups that get strengthened in a squat. It focuses on the front of your thighs (quadriceps), the back of your thighs (hamstrings), and your buttocks (gluteus maximus). It also involves the inner thighs (adductors) and the calf muscles. The muscles along your spine (erector spinae) help you stand up straight during the squat, making your back stronger. Plus, your core muscles, like your abs and obliques, get a good workout too, making the low bar squat great for overall lower body strength and stability. These compound movements are essential for building a strong foundation and promoting overall strength and muscle development. Incorporating these exercises into your weight training routine can help you achieve your fitness goals more effectively. #barbellcoach #compoundmovements #getstrong #squat #deadlift #liftheavy #strengthcoach #strengthtraining #pickleball

The lifting shoe is the most important piece of equipment you will need if you are going to lift heavier weights. You can find them from anywhere around $100 to $300. You don't need to break the bank. The shoes in the $100 range are just fine for starting out. Adidas, Nike, Do-win, Risto and Rogue fitness carry good quality lifting shoes. I know, I can already hear some of you saying "Eww, they look ugly." Yes, they do but they do an incredible job of keeping your foot stable during a heavy load. I have lifted in personal trainers, vans, and converse. Trust me, they don't work well when it comes to lifting a heavy load. Trying to do a squat in a pair of converse is like trying to do the squat on your mattress. Weightlifting shoes are not compressible. They are firm and hard which allows for better force production to take place between your foot and the floor. All other shoes are too squishy. The straps you see on the tongue are metatarsal straps and secure the metatarsal region. The straps help maintain proper foot positioning and prevent any unwanted movement or sliding within the shoe. There's also an elevated heel of about 1/2 to 3/4 inch which allows for greater ankle mobility, enabling the lifter to maintain proper form and achieve a deeper squat without compromising their balance or technique. This can also help prevent the feet from moving forward under heavy weight, keeping the lifter in the correct position throughout the lift. Make a lifting shoe a priority if you want to strength train. #liftingshoe #weightliftingshoe #squatshoe #squat #deadlift #barbellstrategy #strengthcoach #liftheavy #getstrong

Meet Jeannie. She's an online client who lives in Chihuahua Mexico. She's 27, a mother of 4 beautiful children and had her last child about 6 months ago. She started lifting in the program about 3 months ago and built her squat up from 100lbs for 5 reps to 175lbs. In the video, it's her light day doing 155lbs. She loves the feeling of being strong and she said she's doing it to perform better in daily life. She's also an avid basketball and volleyball player. She mentioned that the increase strength is a game changer on how she feels throughout the day. She feels like a super mom and not exhausted and tired at the end of day. Strength is the final way on how we interact with our environment. Increasing your base strength in a short amount makes everything in life feel easier. #squat #deadlift #getstrong #liftheavy #barbellcoach #strengthcoach https://m.primal.net/HWiX.mov#strengthtraining

Who wants to increase their base strength with an online strength coach? January promotion. First month free. No credit card required. You just have to have the will to get strong. It's life changing and I can help you get there in a short amount of time. No contracts! If I can't deliver you results then I deserve to be fired. Only 3x per week to get incredible results. That's only 3 hours per week. You will be hitting a new PR 3x per week. That's the proof you know you are getting stronger. You will be getting stronger on each lift by 15lbs per week. You will feel like a whole new person full of strength. Everything in life will feel easier as you get stronger. Rapid feedback - Programming and feedback the same day through our custom app. You will video your last work set of each exercise and I will provide technical feedback to improve your form. Flexible. You workout when it's convenient. #squat #deadlift #liftheavy #strengthcoach #barbellcoach #getstrong #strength #proofofwork

Is doing the deadlift dangerous? Not really. I would argue that walking around life with a weak back is what really is dangerous. Back pain is the #1 cause of workdays in the US and very few people are deadlifting yet they suffer from back pain which I would argue is the result of a weak back. Humans have been bending over and picking things up for millions of years. Every time you bend down to pick up a child, you just did the deadlift movement. If you are doing weekend chores and pick up a 50lb bag of fertilizer, you just did the deadlift. Most of us sit in a chair thorough the day and are not working out our back the same way our ancestors were. So when the weekend finally rolls around and you go do some chores to lift up something heavy you are more than likely doing that with a very weak back. And this is when back injuries occur. Doing the deadlift with "proper" technique and intelligent programming is one of the safest things you can do to build a really strong back. I emphasize proper technique because I cringe when I walk into a gym and see a lot of people deadlifting with questionable form. Even if you already suffer from back pain, learning to deadlift can be a miracle for taking the pain away. The top feedback I hear from clients and my own experience is that after a week or two of deadlifting their back pain either went away completely or significantly. A stronger back will always hurt less than a weaker back. The failure to strengthen the large muscles in the back is a recipe for future pain or continued pain. These large muscles when built up through the deadlift will stable you spine better than anything else and especially important for the older person who is facing spine degeneration. I'm not going to say there's zero risk in deadlifting. Injuries can happen to anybody at anytime in any sport or hobby. You could just lay on the couch and not do anything. But then you are going to have a lot more serious health issues versus and injury. Looking at the data, weightlifting with proper technique and intelligent programming is one of the safest activities you can do. Soccer and basketball have one of the highest injury rates than any other sport. Soccer leads the way with an injury rate of 6.2 per 100 hours of participating and weightlifting is one of the lowest at .0006. The reason weightlifting is one of the lowest is that its done in a controlled environment where as other sports and hobbies ar e more dynamic and unpredictable. You can either have a weak back or a strong back. If you chose a strong back then make deadlifting a priority. #deadlift #liftheavy #barbellcoach #getstrong #strengthtraining

Meet Rob. He's in his 60s and is a commercial airline pilot and loves to play competitive tennis. He recently had a full knee replacement and is working on getting his strength back up. In this video he's doing the overhead press. As we age its very common for older people to lose their mobility of raising their hands over their head. He's not lacking any cardio but he knows how important it is to increase his base strength to remain competitive on the tennis court and injury free. He also wants a stronger back for his long international flights. He's been noticing more aches and pains in his back over the years. He's making good progress on his deadlift. A stronger back will always hurt less than a weaker back. #barbellstrength #barbellcoach #getstrong #liftheavy #strengthmatters

How is your program different? This is a beginner online barbell strength program to increase your base strength. You will get stronger by about 15 pounds per week in natural human movement patterns like the squat, deadlift, bench press and over head press. You are already doing these movement patterns throughout the week. You are just going to get much stronger in them. If you bend down and pick up a child, you just mimicked the deadlift. If you lift a box over your head to put it in the attic then you just did an overhead press. If you grab a 50 pound bag of fertilizer out of your truck and squat it down on the ground then you just did the squat. Anybody can do this program regardless of age or shape. The more you are complaining about aches and pains in your body then the more you need a program like this. A stronger body will always hurt less than a weaker body. A stronger back will always hurt less than a weaker back. A stronger body = a stronger mind. Not just stronger muscles but your bones will become denser, and your tendons and ligaments will become stronger. My average client is over 40 and these are the the things that start to deteriorate and this program will reverse the process. If you have never trained for strength in a program like this then you will be stronger than you ever have been in your life. Whether you're 40, 50, 60 or 70. Out of all the levers you can pull for your health I believe strength training is the one that offers a true "fountain of youth". When you feel stronger than your 20 year old self, you will know what I mean. You don't have to wonder whether this program is working or not because the numbers on the barbell don't lie. Each time you show up I'm going to add 5 pounds to your lift. You will be feeling great about yourself as you hit a new PR every time you workout. This process can last several months before we have to adjust the programming. All the data will be kept on your App. Simple and time efficient - Only lift 3 x per week. That's only 3 hours per week! We only do three lifts per workout. We squat, then we either bench press or overhead press and we end with the deadlift. We only do 3 sets of 5 reps for all the lifts except for the deadlift which we only do 1 set of 5 reps. I know, complexity is all the rage these days on the internet on workout programs but getting strong is a very simple process. You will not feel sore in this program! Maybe the first workout or two but after that it goes away and you feel like your muscles are tired and got a good workout but you will not feel sore. It's a very mellow or natural way of working out. This is NOT anything like Crossfit. This is not a cardio type workout. You are not going to be destroying your body and laying in a pool of sweat wondering how you survived. I'm not here to destroy you, I'm here to help you get stronger. I will train you initially over a zoom call showing you the proper technique of how to do the lifts. If you live in the Austin area, we can do this at my garage or at your gym. I will program your week with the exact amount of weight you will be lifting. You will video the last set of each workout and upload it on a custom App. I will review your video and have feedback for you by the end of the day. #liftheavyshit #barbellcoach #getstrong #strength #deadlift #squat #strengthcoach

I will never post a before/after pic of a guy without his shirt on or a girl in a bikini. I don't care about your beach bod. I don't care about your abs. I care about whether you are getting stronger or not. I will post videos of my clients doing their lifts and the RESULTS of how strong they have gotten. With that said, the secondary benefit of doing a strength program is you will look damn good.....especially with your clothes on. It's just not my focus as a coach to highlight that in a post. #liftheavyshit #getstrong

Congrats to Devin for hitting a new PR of 450lbs on the deadlift. His bar speed looks really good and I think he's sandbagging. He could have pulled another 15 to 20lbs. A year ago he was only deadlifting 175lbs before deciding to strength train. How did he go from 175lbs to 450lbs? We added 5lbs per workout. His deadlift was increasing by about 15lbs per week. He travels a lot so some weeks he missed a few sessions. Devin just joined jiujitsu a couple of months ago and said his new base strength is a game changer when he rolls with opponents of equal skill. He pretty much dominates them with his strength and gives other higher ranked belts a tough time on the mats. When two people are equal in skill and one person increases their base strength, they now have a competitive advantage. #deadlift #liftheavyshit