powerlifting
GZCL Method: The Complete Tier-Based Strength Programming Guide
A 2022 survey of 1,200 lifters ranked GZCL above 5/3/1 and Sheiko. See the T1/T2/T3 percentages, weekly templates, and load-progression rules behind it.
nSuns Program: High-Volume 5/3/1 Variation Complete Guide
Data from over 8,000 nSuns users showed an average 18.3kg squat 1RM gain in 12 weeks, beating standard 5/3/1. Here's the T1/T2 structure behind it.
Sheiko Powerlifting Program: Russian High-Frequency System Explained
Sheiko's Russian system runs on wave loading and strict tonnage targets, not top-set PRs. See the wave structure and how to apply VBT across a mesocycle.
How to Break a Strength Plateau Fast: 5 Strategies
Stuck at the same numbers for weeks? Diagnose your plateau type, then apply deload timing, exercise variation, intensity waves, or velocity autoregulation.
Accessory Exercise Selection Guide: Weak Point Strategy
Selecting accessory exercises that fix squat, bench, and deadlift weak points using velocity-based diagnostics and sticking-point analysis.
Westside Conjugate System Explained: ME and DE Methods
A complete breakdown of Louie Simmons' conjugate system — max effort, dynamic effort, special exercises, and how to apply VBT to verify bar speed targets.
How to Peak for a Powerlifting Meet: 8-Week Protocol
Eight weeks out and unsure how to cut volume? This taper protocol maps intensity, nutrition, and readiness checks week by week for a bigger meet-day total.
Breathing Techniques for Performance: Valsalva and Diaphragm
How to apply Valsalva maneuver and diaphragmatic bracing for safer, stronger lifts. Specific protocols for weightlifting, powerlifting, and high-velocity.
How to Warm Up Before Maxing Out
About to attempt a new max? Follow this warm-up protocol for squat, bench, and deadlift: jump ramp sets, velocity-based readiness checks, and PAP timing.
Bar Path Analysis Guide: Measuring, Interpreting, and Correcting Barbell Trajectories
Bar path analysis: ideal squat, deadlift, and bench trajectories, deviation norms, IMU measurement methods, and correction drills.
Anderson Squat (Pin Squat) Complete Guide
The Anderson squat: dead-stop mechanics, sticking-point overload, setup cues, force-velocity application, and periodization.
How to Use VBT for Powerlifting: Autoregulate Squat, Bench, and Deadlift
Set velocity cutoffs for squat, bench, and deadlift, predict 1RM without maxing out, and use VBT to peak on meet day instead of guessing your taper.