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How To Work Out Your Weaknesses And Get Strong: Part 3

Nov 142011

How To Work Out Your Weaknesses And Get Strong: Part 3

If you are serious about getting STRONGER and building your squat,
bench press and deadlift – I’d like you to take a second to think about
this…

- Have you ever experienced a time when you were training hard and
following a sensible training program, yet you still failed to get
stronger?

- Or maybe you got stronger, but not as quickly as you’d like?

If you are anything like me (and any lifter who has been pounding
the iron for a couple of years or more), you will have answered
“YES” to one or both of the scenarios above.

Now here’s the thing…

I get lots of emails from guys asking me why the are not progressing
in the gym. And when I see their training programs – sometimes
that is the reason why.

When I see their technique – sometimes that is the reason why they
are not getting stronger.

However – there are some guys who have great technique and are
following a sensible training program, but they are still not
getting STONGER!

What gives?

Here’s what…

Most lifters are guilty of only looking at their program and technique
in order to improve.

However, you need to look at EVERYTHING that effects your training
and you need to be able to effectively work out what is holding you
back.

Oftentimes, the biggest thing holding lifters back is:

A LACK OF SLEEP.

Now I know that sleep isn’t super sexy and it’s not really fun to talk
about (unlike programs and super cool assistance exercises).

BUT… If you don’t get enough sleep – your gains will be less than optimal.
Period.

Now let me ask you: What’s the point in busting your ass in the gym,
if you are then throwing your gains away by not sleeping?

If you want to supercharge your strength gains (no matter how fast or slowly
you are currently progressing) – you’d be wise to improve your sleep
quality.

Here are 5 tips for better sleep

1. Get off your COMPUTER at least 2 hours before you go to bed

2. Have a WARM SHOWER or bath an hour before bed

3. Do not watch violent television programs or listen to hardcore
music within 2 hours of bed (by hardcore I mean heavy metal and
that kind of thing)

4. Take a supplement with MAGNESIUM in it an hour before bed

5. Make sure your bedroom is DARK and COOL

These simple, effective tips will help you sleep better.

And when you sleep better. You will get stronger. And it’s not
exactly difficult to do.

Oh, and one more thing – get 8 hours a night.

Try getting 8 quality hours of sleep per night for the next 2 weeks
and watch what happens to your strength. You will be pleasantly
surprised.

If you found this useful please hit the Facebook “like” button and
leave a comment and any questions you have.

For more help getting stronger, check out my full list of STRENGTH
BUILDING TOOLS, by clicking HERE.

How To Work Out Your Weaknesses And Get Strong: Part 1

General Strength Training 5 Responses »

Nov 072011

How To Work Out Your Weaknesses And Get Strong: Part 1

By Andy Bolton

There is a saying in STRENGTH TRAINING that goes like this:

“You are only as strong as your weakest link”

And you know what? It’s very true.

A great example is when I pulled over 1000lbs for the first time
and then it took me several years (and several missed attempts)
before I beat that first 1003lbs pull with a pull of 1008lbs.

Now I’ll be honest with you…

If I’d better assessed my weaknesses, I would have pulled1008lbs
much sooner than I did.

Once I worked out what my MAJOR WEAKNESS was – MY GRIP, the
solution was simple. Train my grip hard and the results will follow.

Sure enough, 1008lbs fell easier than 1003lbs did once I hit my grip
work hard.

The question is… WHAT IS YOUR MAJOR WEAKNESS(ES) right now?

Before I help you to find out your weaknesses, let me just highlight a
trend I see in the strength world that is holding many lifters back right
now…

It could very well be holding you back too – so pay attention to what
follows.

Every aticle I see on strength training at the moment is talking about
the next best Bench variation, or the best hamstring movement, or the
best way to get a bigger deadlift without training the deadlift.

I could go on – but I think you get the idea.

95% of the advice on strength training is related to the actual movements
that make up your strength training program.

And you’d think that makes perfect sense.

However, it doesn’t because IT MISSES THE BIGGER PICTURE.

Allow me to explain…

You can have the best training program in the world – but if you aren’t
SLEEPING properly, your results will be less than optimal.

You can perform your squats with perfect form – but if your mind is weak,
you will never be TRULY STRONG.

You can hit your triceps with every assistance exercise under the sun – but
if your nutrition is lame, your results will be less than optimal.

See what I’m getting at?

Most people’s focus (including that of many strength coaches) is too NARROW.

Over the next couple of weeks I’m going to write several articles on
ELIMINATING YOUR WEAKNESSES and you’ll get each article for FREE (just
keep an eye out for my emails).

The aim is to help you correctly identify your weaknesses by looking
at everything that impacts your strength – NOT JUST YOUR EXERCISE
SELECTION AND TRAINING PROGRAM.

I have a little exercise for you to do before I next speak to you.

Here it is…

How To Start Figuring Out Your Weaknesses And How To
Unleash Your True Strength

Simply put – when you eliminate your weaknesses you “take the
brakes off” your training progress and you will start to progress
faster than ever.

Here are some areas to think about before I talk to you again. Rate
yourself on a scale of 1 – 10 for each area, based on how good you
think you are at each (10 is best, 1 is worst):

- Technical Mastery of your chosen lifts
- Training Program Design
- Mind-set
- Warm Ups
- Pre-Hab
- Assistance Exercises
- De-load weeks
- Nutrition
- Recovery Protocols

When you see that list, do you now see why it is stupid to just look
at exercise selection and training program design when you are looking
for weaknesses?

Yet that is what most people do!

Anyway, don’t worry about it – I want to help you and over the course
of the next couple of weeks I’m going to give you some great advice
that will show you how to you identify and eliminate your weaknesses
more successfully than ever before.

Keep an eye out for part 2 (I’ll email it to you) and hit the
Facebook “Like” Button below and leave a comment.

How To Squat With Chains (VIDEO)

Squat No Responses »

Sep 142011

This video shows you how to SQUAT WITH CHAINS…

If you want to develop speed, strength and power
on your Squats, you must try squatting against chains.
It’ll make you stronger out of the hole AND at lockout.

The Chains work by accomodating resistance, meaning
that as you lower the bar into the hole the weight gets
lighter (as the heavy chain ends up on the floor). Then,
as you drive the bar out of the hole all the way to lockout,
the weight gets heavier (as the heavy chain ends up in
the air).

Chains are an awesome way for Powerlifters, strength
enthusiasts and serious athletes to increase their
strength, speed and power. So if you fall into one of
those categories (and I’d bet my last dollar that you do),
you must start using chains in your strength training.

The results are mind-blowing.

Chains can be used whilst you do speed work, max
effort work and repetition work.

For more info on how to correctly use chains on your
Squat AND your Bench and Deadlift, check out my
book, Bands And Chains. Just click the image below
to do so:

Andy Bolton Seminar 2011 DVD Now Available...

Powerlifting 1 Response »

Jun 032011

Hey guys,

Just a quick post to let you know that this seminar
DVD is now available…

You can check it out here

This seminar was filmed in front of a sold out crowd
in Ireland, at my good friend Sammy Graham’s gym.

It lasts 2.5 hours and if you are a Powerlifter or Strength
enthusiast, you’ll gain a ton of tips, techniques and
tools from it that you can use to start building your
strength TODAY.

To see exactly what’s inside, click here.

Here’s a very brief overview of what you’ll discover in
this DVD:

- How to improve your Squat, Bench Press and Deadlift
technique

- The correct use of Speed Work to blast through sticking
points

- How to design effective training programs that actually
make you stronger, faster and more powerful

- The Future Method using BANDS

- How to use Chains

- Exactly how I trained for my biggest SQUATS and DEADLIFTS

- And much more than I can list here…

To get the full scoop and grab yourself a copy of this
Powerlifting/Strength training DVD, go here NOW:

http://www.andyboltonstrength.org/andy-bolton-seminar-2011-dvd.htm