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Strength Central

Rack Squat Variables



Traditionally there are two types of Rack Squats, both of which are underused in my opinion.  The first variation of the Rack Squat involves lowering the bar down to the pins inside of a power cage and pausing for just a few seconds then exploding back up with the weight.  The second variation is the harder variation (and utilized even less) and involves starting the lift with the bar resting on the pins.  Both have value under the right circumstance.  The first variation of the lift we shall just call the Rack Squat which is differentiated in namesake from the second variation:  the Dead-Stop Rack Squat.  In this article we will look solely at the first variation of the Rack Squat where the bar is actively lowered to the pins on each rep. 


Caffeine Dosage for Optimal Health and Performance



Affectionately dubbed as the working world’s fuel, caffeine renders virtually immeasurable effects on physiological systems, which impact physical and mental performance. Given confounding media reports and poorly designed research studies, many medical professionals and fitness professionals are left to ponder what sources and dosages are required for optimal elicitation of caffeine’s effects.


WSM 2014 In Los Angeles in less than 5 Days!



The World’s Strongest Man contest is the brainchild of IMG executive Barry Frank, who told IronMind he wanted to entertain people in their leisure time; and for more than three decades, Mr. Frank has done just that as men of mastadonic proportions lift, pull and otherwise pit their strength against massively defiant objects that in the past have even included a Lockheed C-130 Hercules military transport plane.  Explaining the show's concept at its most fundamental level, Mr. Frank said that people enjoy watching things they can’t do, and that extraordinary feats of strength fit the bill perfectly. 


Powerlifting Double Event: Fundraiser and Guinness Record!



Oregon powerlifters Chris Duffin and Adrian Larsen will attempt to set new records in a Guinness-sanctioned strength exhibition on Sunday, March 16, at Elite Performance Center.

Both lifters will offer free deadlift and bench press clinics to interested athletes after they have completed their lifts.

The event will be open to the public, and donations will be collected to benefit Portland powerlifter and bouncer Brian Rizzo. Rizzo was shot on Jan. 11 while working at the Mystic Gentleman’s Club.


Kate Barsky’s 2nd Annual Alive and Jiving



 My friend Kate Barsky from XAthletes.ca needs our help. After develivering a healthy child, within day she was in the hospitall several times and was misdiagnosed more than a half a dozen times. After gaining mroe than 100lbs in 2 weeks time, a cardiologist happened to see her xray and asked who the patient was. She was immediately admitted with Cardiomyopathy and Congestive Heart Failure. After more than a year in the hospital and related therapies, she has come back in a big way by being a competitive strength athlete and helping promote strength sports to their fullest in British Columbia and beyond.


2014 Arnold Strongman Classic Event 1 - Austrian Oak Log Press



The 2014 Arnold Strongman Classic kicked off with HUGE crowds and HUGE numbers pressed in the first event, The Austrian Oak Log Press. This log, specifically commissioned for the Arnold weekend weighs in at a massive 440lbs. Its moderate girth, heavy weight and exaggerated length make it a real test to press. In years past, only 2 or 3 men per show are able to press the big log. This year saw six. Of those who did not a complete a single rep, they used a smaller similar 380lb log. Here are all of the athletes successful lifts.


Andy Bolton: 5 Tips for a Stronger Deadlift



The deadlift is an amazing exercise and one that you should include in your strength training routine if you want to add slabs of granite hard muscle to your body from head-to-toe, strengthen your posterior chain, and increase athletic performance. In fact, there may be no better exercise for working the hamstrings, glutes, entire back, and grip, and for making you bigger, faster, and stronger.

So, with that said, here are five tips for a stronger deadlift:...


Arnold Strongman Classic Complete Preview and Predictions




Every year since the inception of the Arnold Strongman Classic, Dr Terry Todd and his wife Jan manage to create one of the heaviest and most brutal five event shows on the planet. This year appears to be no exception. Rogue Fitness has stepped up their game by providing some of the unique pieces that will be on stage next weekend. The heaviest dumbbell ever used in competition, a yoke potentially going to over 1,500lbs and the staple Hummer Tire Deadlift which could see more than one man attempt 1,300lbs or more. Chiropractors and Physical Therapists, get your tables ready, because the Todd's are bringing the Pain to Columbus!


Heavy-Light-Medium for Mass - An Old Method For New Gains



For those of you who have read any of my writing you know that I am a big fan of the Heavy-Light-Medium system for strength training. For those of you who have not read my work….I’m a big fan of the Heavy-Light-Medium system for strength training.


I of course take no credit for the development of the method. Most of us in the industry are familiar with the system thanks to Bill Starr’s classic text, The Strongest Shall Survive. For those unfamiliar with the methodology, Starr’s original program called for 3 whole body workouts per week consisting of the Squat, Bench Press, and Power Clean. All 3 lifts were trained on Monday, Wednesday, and Friday but with a fluctuating workload throughout the week...


Sin City Strongman V: Las Vegas - Giants Live Qualifier



Callie Marunde Best and her much beloved husband Pro Strongman and Worlds Strongest Man competitor Nick Best bring you once again, the ONLY qualifier for a shot at Worlds Strongest Man... Sin City Stongman V! Last years event saw some fierce comeptition between Scott Cummine, Andrew Palmer and Robert Oberst of which two had their trips paid for to Giants Live. Join them once again in the city that brings some HUGE talent to the international stage.


Deep Water: Do You Want To Transform Your Life?



Deep Water is more than training, it is more than nutrition, it is a philosophy to empower you for improvement.

‘Pain causes some men to break and some to break records!’ This mantra has helped Jon Andersen go from pudgy, awkward teenager to an international strength icon in strongman, wrestling and soon to be bodybuilding.

Deep Water is the overview of Jon’s ultra challenging training protocols, unique dieting principles and life altering outlook, to help you take control of your body and mind.


JoshStrength.com: Increased Frequency Training



When sizing up a man’s physical prowess, people look at the “yoke” and the forearms.  Anyone that can judge true power knows large forearms mean power.

Big Forearms means you establish respect right off the bat.  Bullies know the difference between the pec and bi warrior and the cat that can pull out your pancreas through your nose.

Goals ranging from a tighter grip on belligerent patrons at a kick and stab juke joint between Ozona, Texas and the sunset…or just looking better...can be served by the outlined strategy.


The Original Girl Gone Strong: Abbye “Pudgy” Stockton



Abbye Eville, more commonly known around the world as Pudgy Stockton, was born August 11th, 1917 in Santa Monica, California.  During her childhood she acquired the nickname, “Pudgy” and it stuck with her; little did she know it was a name soon to be known all around the world.


After graduating high school, she started a sedentary job answering phones and became displeased with how the inactivity affected her body so she began lifting weights — a very humble beginning for the future, “Queen of Muscle Beach”.


Rumors Abound with a BIG Shake Up With Worlds Strongest Man



Last year when it was announced that CBS Sports would be taking over the television rights to Worlds Strongest Man, the industry wondered how it would affect the sport as a whole. Last year's event in Sanya, China, according to all of the athletes I spoke to was a near disaster; illness, heat, humidity, resort being unable to meet athletes needs, etc., things could only get better. CBS Sports I would imagine would have had nothing to do with the choice of venue, I think it is safe to say that was left to the sports producer, IMG Worldwide.


GAT Signs Giant Pro Strongman, Robert Oberst!




Record-breaking professional strongman Robert Oberst will serve as a spokesmodel for sports nutrition brand GAT.

Three damaged ribs – two broken and one dislocated- were not enough to stop six-foot-eight-inch, four-hundred-pound Robert Oberst from winning his pro card. In 2012, after barely a year of preparation, the bearded “mountain man” competed in the Europa American Strongman contest. During the car lift event, he damaged his ribs. He had four events to go. In severe pain and with duct tape wrapped around his torso to prevent further injury, he continued, ultimately winning his pro card and breaking the US log press record. Today, Robert signed with GAT, one of the fastest-growing sports nutrition brands in North America.


Branch Chain Amino Acid Supplementation - Review



I decided to do my own research on BCAAs—if you don’t care to read further—in a nut shell, if you train hard, take them. Branched-chain amino acids (BCAAs) consist of leucine, isoleucine and valine, which comprise an overwhelming majority of the amino acids your body needs for recovery and hypertrophy.


American Robert Oberst Ninth Invitee for the Arnold Strongman Classic



The 2014 Arnold Strongman Classic had last week named the first eight invitees to this years show. Today, American Robert Oberst, the 6' 8" 400lb monster who burst onto the scene last year with an impressive showing at Giants Live in the UK and then made it to the finals at the 2013 Worlds Strongest Man was named the 9th invitee to the traditionally 10 man field.


When is Powerlifting, Too Young?



The arguement for the safety and health of children in any sport is as relevant today as any other time in our history. Girls in gymnastics with mulitple tendon ruptures and broken bones may out number the boys playing football with joint and head injuries. However, I do not know of any clinical data to support the idea that powerlifting is any more dangerous than either of the previously mentioned sports. This article is oen that provkes the :what the hell is the problem here" gene in me. It simply doesn't make sense to target this kid or the sport any mroe than "Friday Night Tykes" on the new Esquire Channel.


UK's Graham Hicks On 2014 WSM Run Up



A Morecambe strongman is confident he can have an excellent 2014 after taking on the world’s best strength athletes for a second time.

Channel 5 viewers saw Graham Hicks finish fifth in his World’s Strongest Man heat in Sanya, China on December 27 and miss out on a place in the final.


2014 Arnold Strongman Classic Initial Athlete List



The 2014 Arnold Strongman Classic Sponsored by MHP will once again be among the most popular events when it is staged at the Arnold Sports Festival for the 13th time in 2014.

Last year, Vytautas Lalas of Lithuania captured his first major strongman contest victory when he outlasted a field of 10 of the world’s strongest athletes to win the 12th Annual Arnold Strongman Classic Sponsored by MHP.


Dimitar Savatinov Talks 500lb Overhead Strategies



My name is Dimitar Savatinov and I'm ASC pro strongman. I finished 3rd place at the American Strongest Man at Olympia, just 1/2 point out of 2nd. I want to talk about overhead press which is my favorite event in the sport, anything overhead. I started training overhead press for the first time in my life in early 2009 and I barely was lifting 225lbs for 5 very heavy reps. Since then I've been pushing harder and harder to get my overhead to over 500lbs at his time.


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