8 Laws of Strength Training
by Bret Contreras -

You don't have to do every little thing right to get big and strong. You just have to follow these 8 laws to the letter.

Livespill Chaos

DylanPizzacalla: i realize this is a late post but could you do a 5/3/1 like periodization plan focus in the morning and then a tempo related or md training in the evening for strength and hypertrophy?

MytchBucanan: I think he makes a good point about tension especially considering the leverage difference. I tried some kettlebell curls for biceps a while back and it turned it into more of a swinging exercise. It felt like my biceps were actually accelerating or "launching" the weight instead of just lifting it. I put a lot of size on my hamstrings from kettlebell swings.....so I think there is something to say about lifting lighter wieghts with LESS leverage.

Barachiel: @Sergio - solid article. I like to mix in the KB squats with clients periodically. Especially when the rack is occupied and it works within their strength level. I'll have to try the cue "screw your feet into the ground," I think that's where a client of mine is breaking down. :)

Barachiel: @MiketheBear - Good point by the way. I think there is some beneficial transference for these and goblet squats. I've heard Dan John talk about it, but one can't get too caught up in one approach over the other, have to use the tools as they are needed :)

Barachiel: @cold_summer: My guess would be, and I think Mahler would agree, that no one can really claim to be the originator of anything related to exercise, including him. Go back far enough and it has all been done and taught before. Therefore it is more accurate to reference the obscure textbook then a specific coach. Good synopsis video of phys ed history here if you have the time: http://vimeo.com/19108581

MikeTheBear: but they will certainly challenge the core and upper back. I think of KB front squats more as a conditioning exercise as opposed to a strength exercise, but I do see how hypertrophy gains could be made with KB front squats.

Forum Action

NFL Off-Season 2013

'Perfect' Test, No PCT?

Glutes

Serious Bulking and Intense Training Nee...

Low T But High Free T?

Rattlehead's Virgin Cont...

Social Media Meltdown

Gabby Reece on Being Submissive

Ryno's First Competition Thread

Olympia Preview!

PCT Goes Very, Very Wrong

7 Years = No Progress

Cut Up or Shut Up

More...

Bret Contreras has a master's degree from ASU and a CSCS certification from the NSCA. He is currently studying to receive his PhD in Sports Science at the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University in Auckland, New Zealand. Visit his blog at www.BretContreras.com and his research review service at www.StrengthandConditioningResearch.com.