Andrew Coates, Author at T NATION https://www.t-nation.com/author/andrew-coates/ T Nation Articles Thu, 06 Apr 2023 21:58:13 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico Andrew Coates, Author at T NATION https://www.t-nation.com/author/andrew-coates/ 32 32 How to Deadlift: The 9 Best Coaching Tips https://forums.t-nation.com/t/how-to-deadlift-the-9-best-coaching-tips/279106 Tue, 23 Aug 2022 12:00:34 +0000 https://www.t-nation.com/?p=98812 Read the full article at How to Deadlift: The 9 Best Coaching Tips

]]> The Bikini Champion's Leg Workout https://forums.t-nation.com/t/the-bikini-champions-leg-workout/278570 Wed, 03 Aug 2022 12:00:27 +0000 https://www.t-nation.com/?p=98602 Read the full article at The Bikini Champion's Leg Workout

]]> The Full-Body Dumbbell Workout Plan 2 https://www.t-nation.com/training/dumbbell-workout-plan-full-body/ Sun, 29 May 2022 12:00:00 +0000 https://www.t-nation.com/the-full-body-dumbbell-workout-program-2/ Dumbbell Workout 2: Smart Variations, More Gains Yesterday you read The Full-Body Dumbbell Workout Plan, an alternating two-day program. Here are some other exercise options, plus an expanded three-day program. Remember, progressive overload is the cornerstone of developing strength and muscle. When we program-hop every four weeks and fundamentally overhaul our routine, we fail to

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]]> The Full-Body Dumbbell Workout Plan https://www.t-nation.com/training/dumbbell-workout-plan-full-body-program/ Sat, 28 May 2022 12:00:26 +0000 https://www.t-nation.com/?p=82552 A Complete Dumbbell Workout Keeping a set of dumbbells at home is the perfect insurance policy against missed workouts. They'll support maintenance and even progression when you can't make it to the gym. In fact, a good dumbbell workout may be just what you need to keep the gains coming, even if you do have

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]]> The 6 Types of Squats Every Lifter Should Master https://forums.t-nation.com/t/6-types-of-squats-every-lifter-should-master/278026 Tue, 08 Mar 2022 13:00:51 +0000 https://www.t-nation.com/?p=94039 Squats For Every Season Squatting is a fundamental movement pattern, but we usually picture a barbell across the back when we think squats. There are far more options, often better suited to different lifters at different experience levels or with different goals. Here are six squat versions every lifter should master. The Goblet Squat Goblet

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]]> How to Squat: A Complete Head to Toe Guide https://www.t-nation.com/training/how-to-squat-complete-guide/ Wed, 03 Nov 2021 12:00:38 +0000 https://www.t-nation.com/?p=89925 Squats are your training program's foundation, but are you doing them right? Tour any commercial gym. You'll see shallow, knee-caving pseudo-squats. Hint: That's not how to squat. To optimize muscle growth and allow a lifetime of injury-free training, you may need a few tweaks to your squat form... or you might need a complete overhaul.

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]]> 6 Rules for Guaranteed Bigger Calves https://www.t-nation.com/training/how-to-build-bigger-calves/ Wed, 08 Sep 2021 12:00:41 +0000 https://www.t-nation.com/?p=88137 Want big calves? There are six rules that'll help you get them. But first, let's look at a great exercise that illustrates many of the technique-focused rules below. Safety Squat Bar Standing Calf Raises Few gyms seem to have specialized straight-leg calf machines for standing and donkey raises. Thankfully, more gyms now have specialized bars

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]]> How to Lift Forever: 6 Bulletproofing Exercises https://www.t-nation.com/training/how-to-lift-forever-6-bulletproofing-exercises/ Wed, 09 Jun 2021 12:00:42 +0000 https://www.t-nation.com/?p=86720 For lifters, the most common injuries arise from poor movement at two key junctions of the body. For the upper body, it's poor scapular movement while pressing and pulling. For the lower body, it's poor hip flexion and extension patterns. But if you can fix these issues in your lifts, you won't just stop the

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]]> The New Essential Leg Exercise https://www.t-nation.com/training/the-new-essential-leg-exercise/ Tue, 15 Dec 2020 20:00:00 +0000 https://www.t-nation.com/the-new-essential-leg-exercise/ Can a single-leg exercise become a primary strength tool? When three great coaches say this exercise is a staple, it must be true. And Andrew Coates, Luka Hocevar, and Tony Gentilcore have a lot to say about the supported Bulgarian split squat. Now, you'll need a safety-squat bar (SSB) to get all the benefits they're

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]]> How to Build Big Shoulders, Minus The Pain https://www.t-nation.com/training/how-to-build-big-shoulders-minus-the-pain/ Thu, 12 Nov 2020 10:49:53 +0000 https://www.t-nation.com/?p=83811 Are you a gym warrior with beaten-up shoulders? Or are you just trying to stay active when you're experiencing major shoulder issues? Either way, pressing doesn't have to equal pain. You don't even have to press directly overhead. There are two common misconceptions about shoulder training: Any forward angle of pressing only targets the front

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