Tom Sheppard, Author at T NATION https://www.t-nation.com/author/tom-sheppard/ T Nation Articles Mon, 20 Mar 2023 17:12:25 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico Tom Sheppard, Author at T NATION https://www.t-nation.com/author/tom-sheppard/ 32 32 Hard Core Training. Literally. https://www.t-nation.com/training/hard-core-training-literally/ Thu, 22 Apr 2021 12:00:00 +0000 https://www.t-nation.com/?p=85366 What's Your Core, Really? "Core strength" gets thrown around without much thought, but what does it actually mean? It's simply the ability to maintain spinal alignment under load. In most cases, this is demonstrated by keeping your pelvis and ribcage in alignment while some force tries to perturb them. So if we use this as

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]]> Tip: Are You Strong for a Non-Freak? https://www.t-nation.com/training/are-you-strong-for-a-non-freak/ Mon, 19 Apr 2021 11:00:00 +0000 https://www.t-nation.com/?p=85352 With the increasing popularity of strength training and strength sports, the upper limit seems to be getting pushed higher at a fast rate. World records are climbing, and more freaks are appearing every year. This makes it hard for us to decipher what constitutes "strong" for us mortals. Luckily, we can use strength standards as

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]]> Strength & Social Media: A Reality Check https://www.t-nation.com/training/strength-social-media-a-reality-check/ Tue, 02 Mar 2021 20:00:00 +0000 https://www.t-nation.com/strength-social-media-a-reality-check/ According to social media, the whole world is shredded and strong... but not you. Or at least it can seem that way when you're constantly bombarded with the highlight reels of Insta-celebs. Don't let that discourage you, though. Let's look at some realistic expectations for muscle and strength, and then we'll get into the mindset

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]]> Tip: Fix a Weak Core with Specialty Squats https://www.t-nation.com/training/tip-fix-a-weak-core-with-specialty-squats/ Mon, 01 Feb 2021 19:00:00 +0000 https://www.t-nation.com/tip-fix-a-weak-core-with-specialty-squats/ Core stability is important for a strong squat. Funny thing is, you can build better core stability BY squatting. Try these two variations: 1. The Barbell Zercher Carry or Squat Sure, it's uncomfortable, you can't breathe, and it forces you to use so little weight that you look weak in front of people. But this

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]]> Workout Music: When It Works, When It Doesn't https://www.t-nation.com/training/workout-music-when-it-works-when-it-doesnt/ Wed, 20 Jan 2021 20:00:00 +0000 https://www.t-nation.com/workout-music-when-it-works-when-it-doesnt/ Music's effect on athletic performance has been studied extensively. The research has mainly focused on its effect on aerobic performance and repeated bouts of effort. However, there's now data relating to maximal strength and power output. Check it out: Anaerobic Performance Music improves anaerobic output and decreases the drop in performance seen from round to

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]]> The Squat: One Barbell, No Weak Points https://www.t-nation.com/training/the-squat-one-barbell-no-weak-points/ Wed, 23 Dec 2020 20:00:00 +0000 https://www.t-nation.com/the-squat-one-barbell-no-weak-points/ Want to be strong on the big basic lifts? You don't need a lot of equipment, just a basic home gym setup. What matters most is targeting and improving your weak points. Getting an impressive back squat doesn't require fifteen speciality bars or three different types of machines. Hell, lots of people build big squats

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]]> The Deadlift: One Barbell, No Weak Points https://www.t-nation.com/training/the-deadlift-one-barbell-no-weak-points/ Thu, 17 Dec 2020 20:00:00 +0000 https://www.t-nation.com/the-deadlift-one-barbell-no-weak-points/ If you think getting stronger on the deadlift requires a lot of fancy accessory moves or cables, you'd be wrong. Now, when I talk about the deadlift I'm talking about the righteous, honorable version where your feet are relatively narrow and your hands are OUTSIDE of your legs. If you're a wide-stance deadlifting heathen, then

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]]> The Bench Press: One Barbell, No Weak Points https://www.t-nation.com/training/the-bench-press-one-barbell-no-weak-points/ Mon, 07 Dec 2020 20:00:00 +0000 https://www.t-nation.com/the-bench-press-one-barbell-no-weak-points/ The Minimalist's Way to a Bigger Bench The bench press is the most technical of the "big 3" lifts and can take a long time to get right. If a technique issue is holding you back, get a good coach to look at it. But if it's a strength issue, all you need to do

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]]> Body Proportions & Lifting – What You Need to Know https://www.t-nation.com/training/body-proportions-lifting-what-you-need-to-know/ Tue, 20 Oct 2020 10:37:29 +0000 https://www.t-nation.com/?p=83080 Ever wondered how some lifters seem to excel at certain lifts while being mediocre at others? A lot of it comes down to leverages, which are determined largely by your body proportions. Let's take Lamar Gant as an example. In 1985 he became the first to deadlift five times his bodyweight: 661 pounds. He only

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