John Gaglione, Author at T NATION https://www.t-nation.com/author/john-gaglione/ T Nation Articles Fri, 21 Oct 2022 20:36:19 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico John Gaglione, Author at T NATION https://www.t-nation.com/author/john-gaglione/ 32 32 Leaner, Healthier, and Still Squatting 800 https://www.t-nation.com/training/leaner-healthier-and-still-squatting-800/ Thu, 24 Sep 2020 11:12:13 +0000 https://www.t-nation.com/?p=82819 My fat-loss journey has been a long one – nearly five years in the making – but for this story to make sense, we have to go back to 2013. That's when I started my first weight loss experiment. I went from 340 pounds to 283 pounds. On top of that, I hit several powerlifting

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]]> Tip: The Right Way to Cheat Curl https://www.t-nation.com/training/tip-the-right-way-to-cheat-curl/ Wed, 07 Nov 2018 12:00:00 +0000 https://www.t-nation.com/uncategorized/tip-the-right-way-to-cheat-curl/ Cheat Curl with a Slow Eccentric (Negative) Cheat curls are one of the best ways to build biceps size and strength. No, we're not talking about emulating that guy in your gym who insists on curling a 100 pound bar when he should be using the 40 pound bar. The cheat curl can be a

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]]> Tip: Towel Bent Row https://www.t-nation.com/training/tip-towel-bent-row/ Thu, 11 Jan 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-towel-bent-row/ Simply grab two towels and wrap them around the barbell where you'd normally place your hands. This is also a great variation for people with shoulder issues. The towel allows for a neutral grip, which is a very easy position for the shoulders. It also forces the lifter to grip with more force, thereby activating

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]]> Tip: Thick Grip Neutral Pull-Ups https://www.t-nation.com/training/tip-thick-grip-neutral-pull-ups/ Tue, 09 Jan 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-thick-grip-neutral-pull-ups/ You can go low tech and wrap a towel several times around a barbell or dumbbell to create a thick bar, or you can add a set of ready-made thick grips. Another side benefit of thick bar training is reduced stress on the shoulders and elbows because it disperses the force over a greater surface

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]]> Tip: Overhead Barbell Wrist Roller https://www.t-nation.com/training/tip-overhead-barbell-wrist-roller/ Wed, 20 Dec 2017 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-overhead-barbell-wrist-roller/ Forearm development is extremely important for stabilizing heavy bench press attempts. The wrist roller is one of the best ways to develop the forearm muscles. This is a variation of the normal wrist roller using a barbell and the lifter's body weight. Set up a barbell inside a power rack and roll it up and

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]]> Tip: The Craziest Looking Grip Strength Exercise https://www.t-nation.com/training/tip-the-craziest-looking-grip-strength-exercise/ Wed, 13 Dec 2017 16:00:00 +0000 https://www.t-nation.com/uncategorized/tip-the-craziest-looking-grip-strength-exercise/ Barbell "Spiders" Most sports require good grip strength. And if you like lifting heavy barbells off the floor, grip strength is a must. This odd-looking but effective exercise builds dynamic crushing grip strength. It's also a great movement for forearm size. Simply pick up a bar with a double overhand grip and pull the bar

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]]> Tip: The Power Curl https://www.t-nation.com/training/tip-the-power-curl/ Thu, 16 Nov 2017 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-the-power-curl/ This exercise helps keep balance in the arms for strongman competitors and powerlifters. It's a great alternative to the cheat curl. Set up like a deadlift and use the hips to drive the weight up to a standing position and then lower under control. This is a good way to use more weight than normally

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]]> Tip: JM Floor Press https://www.t-nation.com/training/tip-jm-floor-press/ Wed, 15 Nov 2017 21:15:00 +0000 https://www.t-nation.com/uncategorized/tip-jm-floor-press/ The JM press, popularized by JM Blakely, has many variations used by powerlifters worldwide. This one is a great way to build triceps size and strength that will carry over to a big bench press. Lifters new to the JM press often have difficulty figuring out where to stop the range of motion. Some perform

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]]> Tip: Bench Heavier With Full-Body Tension https://www.t-nation.com/training/tip-bench-heavier-with-full-body-tension/ Tue, 16 Feb 2016 12:00:00 +0000 https://www.t-nation.com/uncategorized/tip-bench-heavier-with-full-body-tension/ To bench press more weight you need to develop full-body tension. Shoulder, core, and hip stability are all required to establish a stable platform from which to bench. Core stability exercises will also reduce injuries since you're less likely to get into a bad position if your core is strong. This also prevents any "power

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]]> Tip: Do Spoto Presses to Boost Your Bench Press https://www.t-nation.com/training/tip-do-spoto-presses-to-boost-your-bench-press/ Wed, 06 Jan 2016 16:00:00 +0000 https://www.t-nation.com/uncategorized/tip-do-spoto-presses-to-boost-your-bench-press/ For advanced lifters, it's important to strengthen every part of your bench press. Board presses typically work great for the lockout, but doing board presses without boards can add a new twist to help kick-start your gains. "Invisible board presses" are much more challenging since you can't rest on the board. You have to rely

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