Greg Smith 🚢

Tendinitis injuries are common in strength training. Here’s three ways to prevent them: Practise with good technique  Increase loads gradually De-load regularly Simple when you know how.

Common mistakes people make when Pressing: Too wide or too narrow grip Staggered stance  Forward bar path Bending knees Bent wrists  Easy to avoid when you know what your looking for.

There isn’t a single type of athlete who wouldn’t benefit from being stronger. Whether you’re a power, strength, contact, or endurance athlete you will directly benefit from being able to produce more force.

Five things you need to get bigger and stronger: Rest Sleep  Water  Energy Nutrients   Easy when you know how.

How to get started grip training for just £60.00 Fat Grips - £30.00 Loading Pin - £20.00 Adjustable Hand Gripper - £10.00 Three tools, scores of exercises.

Taking a big breath and holding it before you lift: Increases intra-abdominal pressure  Creates a more stable spine Protects your back All of which allow you to lift more weight.

Your knee’s caving during the Squat does two things: Reduces the involvement of the glutes Increase lumbar rounding Both will make you weaker. Remember to keep your knee’s out!

Tips that will make you more confident squatting below parallel: Use safety pins inside the rack Practise pause squats  Use spotters Reduce the risk to increase the weight.

Bench Press mistakes every gym Bro makes: No leg drive Flaring elbows Back flat on the bench Lifting the hips up off the bench Shoulders elevated and protracted Easy to avoid when you know what to do.

Beginners don’t need assistance exercises. Assistance exercises are used to strengthen specific weaknesses during a lift. Beginners are just weak, period and should just focus on getting stronger at the fundamentals. It will pay far greater dividends in the long run.

Pyramid sets are the best way to warm up for strength training. I perform 5 reps at 75%, 3 at 85% and 1 at 95% of my work weight. This allows me to practise technique, get accustomed to the load and focus my mind, without getting fatigued.  Never fails to get me prepared.

Reasons to Low-Bar Squat: Develop the posterior chain Reduce knee stress Use more weight It’s the best exercise for developing strength.

The Deadlift is the best posterior chain exercise. This one movement trains your: Abs Lats Traps Glutes Forearms Hamstrings Spinal erectors  No other exercise gives you more bang for your buck.

Huge mistake beginners make lifting weights: Inhaling on the way down, exhaling on the way up. This reduces abdominal pressure which helps to stabilise the spine during heavy lifts, increasing the risk of injury. Instead take a big breath, hold it and push it against your abs.

Back rounding at the bottom of your Squats? Then you’re probably: Squatting too low Not pushing your knees out Trying to keep your back upright  Instead: brace hard, push the knees out, and stop just below parallel.

Upper body accessory exercises worth doing if you want to get strong: Dips Chin Ups Push Press Barbell Curls Incline Bench Tricep Extensions Don’t waste your time with anything else.

A common mistake beginners make when Squatting: Wearing running shoes. Running shoes have a cushioned sole which compresses under load, reduces force output and can be unstable increasing the risk of injury. Wear flat, hard soled shoes or lifters instead.

In my experience, most natural lifters can gain 6-18kg of muscle mass. How much you gain is usually determined by height with shorter lifters gaining the least weight and the tallest lifters gaining the most weight.  There are exceptions but I find this a good general rule.

If you miss a rep at your work weight you have three options: 1. Attempt the same weight next workout 2. Reduce the weight by 10%  3. Start a new program Most people go straight to number 3 and leave gains on the table.

Feeling Deadlifts in your back and not in your hamstrings? It’s probably because you’re: Pulling the bar from in front of the mid foot Using too much weight  Not bracing The Deadlift IS a back exercise. But you shouldn’t feel it only in the lower back if done correctly.