Tim Henriques, Author at T NATION

Tip: Roll the Bar, Set a Deadlift PR

Tim Henriques — Wed, 28 Mar 2018 15:00:00 +0000

Going for a PR in the deadlift? Then roll the bar toward you before you pull it up. The principle behind this is simple: objects in motion tends to stay in motion; objects at rest tend to stay at rest. Once the bar is moving along the floor, it's easier to get it up. Here's

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Tip: The 10 x 1 Workout Program

Tim Henriques — Fri, 15 Dec 2017 16:00:00 +0000

In the never-ending quest to add more weight to the bar, lifters don't give their bodies enough time to adapt to the new weight they're lifting. This is particularly important for intermediate or advanced lifters. This program is going to mix things up. Instead of adding 5 pounds every week, you're going to use the

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Tip: The Descending Set Bench Press Workout

Tim Henriques — Mon, 02 Oct 2017 15:00:00 +0000

There are many effective ways to build muscle and strength, yet most lifters get stuck in the 3 x 10 set and rep scheme. Break out of that rut and try the 100 reps methods. The goal here is to choose an exercise and accumulate 100 total reps for the movement using the descending set

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Tip: The 100 Rep Pyramid

Tim Henriques — Sat, 30 Sep 2017 17:00:00 +0000

The Pyramid Method, With a Twist The pyramid method of organizing sets and reps is a classic. This is what everybody used when I was in high school and it still works. But we can make it work even better by setting a specific number of total reps to shoot for: 100. Pyramid the weight

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The 500 Workout

Tim Henriques — Mon, 25 Sep 2017 12:00:00 +0000

Train for long enough and at some point you'll want to do something different. We all need an occasional break from the same old routine. It may be for just one day, or perhaps a week. Maybe you're on vacation or at a gym with limited equipment. Maybe you want to dedicate one day a

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Tip: Military Press With Overhead Shrug

Tim Henriques — Sat, 01 Jul 2017 17:15:00 +0000

This is a great upper-body warm-up. Simply perform a barbell military press and follow it with an overhead shrug, for a total of 15 reps. Keep the arms locked and focus on raising your shoulder girdle up and then down. You might be surprised at how much you suck at this exercise. I've seen guys

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Tip: The T-Spine Extension

Tim Henriques — Fri, 30 Jun 2017 20:15:00 +0000

The goal here is to open up the thoracic spine, which loves to get rounded (kyphotic) if your favorite past times include bench pressing, biceps curling, driving, and sitting in front of your computer. To perform this, lie on a foam roller with the roller perpendicular to your body – the roller should start around

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Tip: Bicep Training for Powerlifters & Strongmen

Tim Henriques — Mon, 19 Jun 2017 11:00:00 +0000

Curling for Powerlifters? Yes. Several powerlifting federations have actually added the strict curl back into their competitions. It's an individual event and not counted toward the "big three" total, but it's fun. And besides, any so-called "strongman" should sport a respectable curl, right? Here's one of the methods we use to train for it. The

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Tip: The Cluster Method for Pure Strength Gains

Tim Henriques — Tue, 28 Mar 2017 15:00:00 +0000

A cluster set is a group of single reps performed in a row with a short rest period between reps. For example, a bench press cluster set of 5 reps would involve benching 300 for 1 rep, resting briefly, benching 300 again for 1 rep, resting, etc., until 5 total reps have been completed. The

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Tip: Drop the Frankenstein Exercises

Tim Henriques — Fri, 15 Jul 2016 15:00:00 +0000

A superset is when you do one set of an exercise and then do another set of a different exercise with no rest. They're normally done using opposite or unrelated muscle groups like biceps curls and skull crushers, or bench press and ab work. A combination exercise is when you take two separate exercises and

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