10 Explanations Why Powerlifting Routines Ought To Be Popular


10 Surprising Things To Avoid With Herniated Disc & Sciatica

Video taken from the channel: Bob & Brad


Powerlifting workout (Deadlift & Bench)

Video taken from the channel: Chris Kennedy


First Day of Powerlifting Training | FULL WORKOUT

Video taken from the channel: Kelsey Douglas


Powerlifting workout routine for beginners

Video taken from the channel: Over Achievers



Video taken from the channel: Stefi Cohen


The Smartest Way to Program for Powerlifting (Science Explained)

Video taken from the channel: Jeff Nippard


How to Fix Patellar Tendonitis (No More KNEE PAIN!)

Video taken from the channel: Squat University

Here are my top 10 reasons to start powerlifting today: Table of Contents [ hide] #1 – Powerlifting Is The Safest Style of Weight Lifting. #2 – Increase Bone Density. #3 – Develop Full-Body Strength. #4 – Improve Athletic Performance. #5 – It’s Simple. #6 – It’s Rewarding. #7 – Build Muscle. Addressing that argument is beyond the scope of this article. However, I will give you five very good reasons why powerlifting exercises and repetition schemes should be used in your athletic conditioning programs. 1. Stronger athletes use less energy.

Powerlifting is a strength sport that involves performing three main lifts: squat, bench press, and deadlift.There are multiple weight classes and athletes have three attempts at each lift depending on the individual and organization; in an effort to achieve the highest total possible. Powerlifting is a sport in which competitors are tested on their strength in three lifts: the squat, deadlift and bench press. Preparing to compete in powerlifting can be very stressful on the body, as training routines are intense and take a toll on the muscles, joints, bones and nervous system, meaning that as you get older, you will find it even harder work.

Contrary to popular belief, signing up for a powerlifting competition doesn’t require you to make drastic changes in your current training program. In fact, assuming you’re making consistent progress while following a well designed lifting routine, there isn’t. 10 Reasons Bodybuilding Gets You Bigger. Bodybuilders are masters of packing on muscle.

While everybody responds uniquely to various exercises, loads, volumes, frequencies, intensities, densities, and durations, there are certain rules that apply to bodybuilding. Beyond that, many consider powerbuilding routines to actually provide more strength and size results than a powerlifting and bodybuilding program alone. It’s hard to argue when legendary, world-record-setting lifters like Russel Orhii, Ben Pollack (phdeadlift), and Layne Norton refuse to use anything else (and have physiques of intense muscle. 10 Most Popular Powerlifting Programs of 2018. 2018 was a busy year for Lift Vault!

If you’re looking for a new powerlifting program to try out, give one of these a try! There’s something for everyone: high volume, peaking, off-season, daily undulating periodization, and more. 2018 Popular Powerlifting Programs N-Suns Program Spreadsheets. I guess I should have been more clear on why we want powerlifting to be more popular.

The point is so we can become proffessional athletes and have the same benefits as the other pro sports. Could you imagine if your job was lifting, having your own medical and performance team to help you reach the height of power. Instead we have to work 10. Why You Should Train Like A Powerlifter If You Want To Get Faster. Strength training is simply the ability of the body to develop more force in movement.

This style of training is also most athletes’ missing link to getting faster. But very rarely do I witness athletes lifting hard and heavy like they should, especially enough to increase speed.

List of related literature:

The four reasons I’ve just discussed are not the only benefits of weight training for endurance athletes.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

It seems critical to me that this genre of personal trainers be addressed for the good of the discipline of exercise and the folks that participate and put themselves in the hands of these professionals.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Yet I still perform all of these because I know that getting stronger at the big lifts makes me more muscular.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

These principles are the same ones I have advocated for world-class athletes, Olympic contenders, and recreational strength trainers for more than 25 years.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

But one thing is universally true: Strength training for triathletes should be very different from programs used by bodybuilders, powerlifters, and the general public.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Because all are effective, use of these may be up to the personal preference of the athlete, coach, or strength and conditioning professional.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

But today’s top amateur and pro bodybuilders have had to alter their training methods drastically, picking their contests carefully and trying never to get too much out of shape between events.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

1978) demonstrate that weight training does not decrease flexibility and in some instances actually improves it.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Proper form is essential, and not all certified strength trainers are well versed in the challenges and benefits of exercising with free weights rather than machines.

“Constructive Psychotherapy: A Practical Guide” by Michael J. Mahoney
from Constructive Psychotherapy: A Practical Guide
by Michael J. Mahoney
Guilford Publications, 2003

Because of the skills required to perform these exercises, guidance should be obtained from a certified Olympic weightlifting coach or a certified strength and conditioning specialist.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • The #SquatUclub is now on YouTube! As soon as I upload a new video, “like” it and comment with the hashtag #SquatUclub ASAP. I’ll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my YouTube channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!

    I’ll reply under the winners comment so make sure you keep up on your notifications!

  • Amazing video, I had very intense lateral knee pain when squatting and leg pressing to points where it felt it was going to snap, doing the band and split squats alone has eliminated all pain and I’m starting to put confidence back into my knees, recommend this to anyone with knee pain.

  • When I eat cooked foods such as Potatoes and rice then I get knee pain, but when I eat a 100 percent raw food diet then my inflammation goes away

  • Can i just wait? My knee is normal, i was jumping the rope, and pain in knee came, and it hzrta becuase i’m jumping the rope every day.. Should i just wait like 2-3 days?

  • What are your opinions of spinal cortisone injections with lidocane? My Dr. wants to do these, Im not sure I want to. Herniated disk, spinal stenosis, atrhtritis, 69 years old over 20 years of sciatic nerve numbness and pain

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  • If you can relieve patellar tendinitis by working out chances are you have a very…VERY mild case and should be embarrassed to even say anything…I had to to get surgery because I had tears in my tendon and no exercise can fix that. If you truly have patellar tendinitis to the point where you can’t even work out to lose weight and take stress of your tendon then your options are:
    1) PRP Injections
    2) Cortisone Injection and
    3) Clean up surgery to prevent irritation and inflammation.
    The first two options are good for tolerating the pain; allowing you to stay active and try and lose weight. For every pound of fat you lose that is equivalent to 3lbs off your knee so loosing 20lbs will feel like 60lbs off your knees.

    Overall this video provides great information, but given his physique and sculpted legs my guess is that he’s never had any knee operations whereas someone whose had can provide a different perspective and get straight to the point.

  • Suffering from injury for past 5 month’s now and watching this video or any of your deadlift video on Insta just make me feel ☺️..

  • hi everyone,if anyone else wants to discover knee pain tendonitis symptoms try Mackorny Treat Bones Blueprint (do a search on google )?
    It is a good exclusive product for dealing with chronic knee pain without the headache. Ive heard some awesome things about it and my mate got excellent success with it.

  • jointstrong.best has helped my friend so much with his pain in the knees. He also follows a lean diet. I have never seen him so happy and confident.

  • I felt a pop in the patellar point of my knee midway up a heavy deadlift PR and it didn’t hurt afterwards but now it occasionally flares up during leg day and squats, also more range of motion like ATG squats make it hurt worse, does this sound like patellar tendinitis?

  • i have been skateboarding quit a lot lately and also been running. So guess i just overloaded my knees. Hopefully this will help me.

  • Are Spanish squats the same as sissy squats? As I have a sissy squat machine at my gym. And also do quad extensions work similarly?

  • Cheers for the Video clip! Sorry for butting in, I would appreciate your opinion. Have you ever tried Taparton Lard Destroying Takeover (search on google)? It is a smashing exclusive product for finding the trick to deal with knee pain minus the normal expense. Ive heard some incredible things about it and my work buddy after many years got excellent success with it.

  • Great Video clip! Excuse me for butting in, I would love your initial thoughts. Have you thought about Taparton Lard Destroying Takeover (Have a quick look on google cant remember the place now)? It is a good one off product for finding the trick to deal with knee pain minus the normal expense. Ive heard some unbelievable things about it and my old buddy Taylor at very last got cool results with it.

  • This is the first time im dealing with knee issues after powerlifting for 6 years+. Felt pain after squatting two weeks ago. Progressively become a little worse. Do you recommend i keep my knee sleves on for the rehab period or no sleeves? I usually just wear them for working sets and thats all.

  • I only found you two this afternoon and already watched a few back to back to hear several great helpful things. You guys are great, thanks for your channel.

  • so no weighted workouts or deadlifts?? does this mean that herniated disks or sciatica can’t be healed? I need a light at the end of the tunnel lol

  • I’m a 27 years old female. My BMI is 33. I think I have a sciatica problem. I’ve been feeling a strange kind of a pain in my lower back. The Symptoms are

    1. I am experiencing pain at a parallel plane to my hipbone(Pelvis) whenever I try to sit at a height lower than my hip.
    2. I feel a tingling Sansation on my right side of the body. Sometimes it’s on my right foot, and sometimes it’s on my right palm.
    3. I am Unconsciously crimpling my right foot because of the pain for a couple of weeks.
    4. Sometimes it feels like my backbone has become stiff. I felt pain every time I tried to move my body in that situation. It feels like someone planted a steel rod inside my Spine.
    5. I feel pain Doing some specific Exercise like cobra stretch.
    6. The pain feels as if someone crimpled all my muscles, nerves, and bones into a single point in my pelvis.
    7. My father has some similar issues. Therefore I am not sure if my problem is genetic or not.
    8. Just 10 minutes of walk or a bumpy ride is enough to kick start the pain. 9. Before that pain, I used to do heave exercise daily to reduce my BMI. So I am not sure if that went wrong somewhere.
    10. I feel the pain just on the right side of my lower backbone, and I feel pain at a specific point every time, only when the pain is higher than usual.

    Because of the ongoing pandemic, It has been difficult for me to find a local doctor. That’s why I am helplessly dependent on bedrest and vitamin D/Calcium Supplements. I’m in bed rest for almost two months because my father suggested it. But i failed to see any improvement
    Some people suggested me some physical exercise, but they only make the pain worse. Please tell me what I need to do to make sure what is the cause and remedy of the pain and oblige thereby. I’m very afraid ��

  • Ive been running for 5 weeks 3 times a week. I believe I have self diagnosed this problem of knee tendinitis. The pain is where you said and jumping inflames it. I also surf quite a bit and have to jump over waves. I got patella tendon straps that help enormously but don’t want to be reliant on them for obvious reasons.

  • My son suggested naturekindness .com as he’s into natural bodybuilding. I had a talk with a representative who told me about multiple purity tests they do on every batch. Used them for over 3 months now. Excellent quality!

  • We like this type of video can you do some more?And i need to ask you how many calories you take daily and how much cardio in a week you do?

  • Tim Tams are Australian! When I lived there, my friends taught me to bite off a small nibble of each end and use it as a milk straw, then eat the milky Tim Tam and repeat:D

  • I have this injury a long time ago and when i get better and start working out normal the pain goes back again, what should i do for a total recovery, i am doing what you said in your video, and feel better now, but i am afraid pain goes back when i start working out again, so how many time it takes or how can i be totally recover from this injury

  • I’m a union ironworker and have spent nearly all of my time in the trade tying rebar, (10 years) bent over the majority of the 8 hour day. Recently I had surgery for a hernia in my groin.. also had MRI due to excessive hip pain that x-rays have shown nothing wrong with my hip. Come to find out have had a herniated disc in lower back also now I’m trying to pickup welding and doing structural steel and avoid rebar.. my question is should I consider surgery for the hernia in my back or since working out is not recommended how can I strengthen my back? Sorry for the long story here but wanted the full picture on the table.. honestly do I need to reconsider my career in general?

  • I just had a dead lifting session with a couple friends in their garage. Do you take 2 to 3 hours like we do to deadlift and max out?

  • i suffered from patellar tendonitis 2 years ago when i was preparing for a powerlifting meet. i was a physical therapy student back then and asked all the teachers and professors and even went to the doctor. they all said i have fucked up knees or i have stress fructures and i should stop lifting etc. but i knew it was different cuz the pain was soothing when i apply ice or massage the area. also i had pain when i push my finger over tibial tuberosity. took me around 6 months to completely eliminate the pain and get back to my normal workout routine. i wish i found this video back then. these could make the process a lot faster.

  • Damm your beautifull and strong, perfect woman, so I had to subscribe and I see your heart is in the training and you know your stuff thank you

  • Sarah could outlift these two if she put in the work and drive to do it. Shes using her fingers to hold the bar for gosh sakes. Give he straps and a month of training she would pull over 500.

  • All these horny goofys drooling over his girl I’m just here tryna learn about powerlifting taking notes from different videos and articles ��.

  • when i stand my knee goes numb and i fall down they say i have a herniated l5 with some spuring and authritis what exercises would
    you suggest to get my mobility back

  • Is tendinopathy completely reversible? I suddenly got it simultaneously in both of my abductors and both knees and I’m afraid my legs won’t be the same even with physical therapy

  • Hey dude.
    I have pain in my knee starting. In morning when I get u pain so much. That why I am stop running and morning walk.
    You please suggest what should I do?

  • Read the link in his bio about patella tendinitis you learn a lot and might help you! I’m about to start tomorrow and see how it goes����

  • I really wish I had medical coverage. I’ve spent the last 4 years in hell due to some unknown back injury but I am finally getting better. I’m still severely limited but I have better days than others. Some days I can even get around for a few hours before I’m crawling back into bed wishing I hadn’t left it. The only relief I get is when I sit down in my adjustable bed with the back up, and then I lay the back down and the bed springs backout to a flat position and pulls my upper back and buttocks apart. Sometimes I only need 20 minutes of this and I can get right back up even though I was hobbling on the tip toes of my left foot barely able to lift my right. But I can stand on my right leg all day.

    I learned that many of the things I was doing was making things worse. Twist-stretching, pulling my knees to my chest. But I had no idea what I could do to make my back stronger. This last year I’ve only had a serious blowout 3 times, but I deal with a lesser hernia daily. Before that I was always afraid I couldn’t make it to the bathroom and I even became incontinent for no reason at all (mostly bladder) but watching this channel and others on what exercises to strengthen my back I hope to gain my life back. I’ve lost 60 lbs. I’m 6’6 and was 423 lbs at my max weight. I’m also looking at building a recumbent tadpole trike to get exercise and strengthen my lower body and back. I still cut my own firewood but I do everything I can to keep my back straight by squatting and kneeling when using the saw, and using a pickeroon to pick up firewood off the ground. Even large pieces I can lift this way and only put strain sideways on my body and I’m getting a heck of a workout with very little pain-mostly muscle which is fantastic. I’m working on building a system that makes it so I never have to lift by using a crane and powered winch and an outfeed table so wood doesn’t fall to the ground..

    Anyway.. I’ll never be heman again.. But never thought I could heal a spinal hernia.. I look forward to someday being pain free.

  • This is glorious, I’ve been looking for “slight knee pain when walking” for a while now, and I think this has helped. Ever heard of Jeneah Lansaiah Framework (do a google search )? Ive heard some super things about it and my neighbour got amazing results with it.

  • Thank you very much!! I been having knee pain and looking for a situation found your videos. I have used your method for a week and my knee are back to normal. Thank you very much!!!

  • I went to PTA school & watching you guys is like being home. �� thank you so much for your fun & informative videos! They’re great! Another thing that has improved my herniated discs healing & overall health was plant based nutrition (book, “How Not to Die by Michael Greger MD) losing weight (naturally by eating whole food, plant based) & an active lifestyle. ��������

  • I’m having back problems that I’m getting nervous about. I googled this device called posture pump. Has anyone tried this? Do you recommend?

  • When it feels like a streak of lightning shooting through your spine and it hurts to stand up, lay down, sit, crawl and no matter what position you get in your hurting, and you can’t fall asleep for the pain, can’t shit or take a shower, can’t bear the pain to stand to brush your teeth or shave, your ass is in bad shape

  • Just subscribed, I have all kind of knee problems since my teens,and soon I´ll be 64 and very active life, refused to have surgery. To heal my knees always used that Romanian stretch and wall sits and it helps a lot, first time seen the Spanish Squat and I am going to use this one as well.Thank you

  • It always makes me smile when I see women doing as a sport the very thing they’ve cleverly avoided doing throughout their generations: lifting heavy objects and training physically hard. But they will do it inside the gym, because it’s called a sport. Try doing a manual occupation for 30 to 40 years and see how well you do after that. Then again only men should have to do manual occupations, of course, in the minds of any feminist.


  • Please keep the political comments off the vids. This is about fitness, don’t care about political leanings. Really do like your videos Jeff!

  • I have not slept through the night for about two weeks because I kept waking up due to pain. Ill try anything at this point to get good sleep so I tried your recommendation of putting the pillow under my feet. I did it in the evening while I was just resting and felt it actually helped and I fell asleep. I did it again later that night when I actually was going to bed for the night. I feel it took a little longer to have relief and fall asleep BUT I slept through the night!!!!!! Ok I woke once but it was NOT due to pain.. had to use the bathroom lol. Thank you so much for this recommendation. Im trying it again tonight!

  • I think your brillant. I just subscribed. I’m hoping you can do a video on athletic pubalgia or what was called a sports hernia. I’ve been dealing with this issue for well over a year in a half and I can’t rehabilitate it. My MRI doesn’t show a tear. It’s a super complicated injury and there are athletes all across the country who comment about having it for years but it doesnt go away. You are a man who can research better than the rest of us. I’m a smart guy but this injury has beat me. Can you help? Physical therapist and primary doctor were baffled. My insurance wont cover a sports medicine doctor that treats this injury. Any help would be awesome?

  • Boiii Yo Azz Getting Big lol you passed me up but i haven’t worked out in 2 months and went from eating 6 meals back to 1 a day. Going through a break up and huge move across country soon soon i had to take a break from my weight gain journey due to expenses for now. I’ll be back once i get my shit together�� keep up the great work boss��

  • this is really helpful and it works, but skateboarding/longboarding also works but it got only my right knee stronger so I recommend doing both legs. *note (idk how it got stronger or how it works lol)

  • Thank you so much for these tips. I’ve watched a number of yours on this topic. I’m still on pain meds but you emphasized important points I will follow. I’m a physician, but am no PT, so thank you. I do yoga and weight lifting, so laying off those for a while. I agree with some of the comments here that when you’re pain free, it’s good to do those but with proper form to strengthen certain muscles and prevent recurrence of injury. I think people won’t know sciatica until they feel it. So let’s just all be strong and keep pushing to a good recovery.:)

  • So is it like Dead and squat on Monday, Bench on Tuesday and Wednesday off then,Squat on Thursday,Bench on Friday,Dead on Saturday and finally rest on Sunday. Also include the auxiliary lifts to my regimen as well.Is it right???????????? Can anyone help me out here????? Plssss????????

  • Would seated leg presses on a machine have any place? The machine where you are seated.upright and not at an angle close to the ground.

  • Can you give a video about how not to just binge eat everything you buy? E.g when I buy a pack of chocolates for consumption over the week, I end up eating all of it in one day because of my hunger caused by my deficit

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  • This girl is a dumb twat. Now look at Canada and the trouble Trudeau is in for his corruption. I don’t see that happening to Trump.

  • Jeff Please give me more details on your programming for example Bench on Upper Day 1 3 x 6 reps, Upper Day 2 4 x 3 reps? What are percentages, is this ramped sets, and how do you know when to increase the weight for next week?

  • A very good training regimen Chris. One question, which shoes would you recommend for workouts such as squats as regular trainers just dont give me enough stability and I usually have to go bare-feet.

  • How does this workout come into play for lifters who are in the more intermediate category of lifting? I’ve never really followed a specific program.. just dabbled with powerlifting (not very seriously however) back in the day and have been bodybuilding on and off for a few years. Does this program work for me?

  • Really really really really really really (thumb got tired) love all your video Stefi great job both those girls r way stronger obviously just learning a new movement it’s totally normal ��

  • Please can you both make one on bodybuilding no no’s to save us from a future problems.. You both said there was alot.. You both are amazing people with kindness care and such joy in the videos u make thank you so much for all you do. I’m sure many agree ❤����✨hit like if u agree ❤

  • Hello everyone, please repent of your sins and give your lives to Jesus Christ. God loves you so much that he came in the flesh and died on the cross for our sins that’s the only sacrifice that can bring humanity back to God and that sacrifice is Jesus the Lamb of God. Please give your life to the Lord Jesus Christ without having Jesus as your Lord and savior when you die you go to hell. Hell is real Heaven is real so please repent and turn your lives over to Christ.For God so loved the world that he gave his one and only son, that whoever believes in him shall not perish but have eternal life John 3:16 believe in Christ that he died for your sin and resurrected on the third day. Read the Gospels Mathew-Mark-Luke-John Please read and spread the word as much as possible. May Jesus bless you all

  • Washing dishes or bending to wash my face in the sink triggers back pain for me. I didn’t even think about the sitting in a chair thing because my couches are comfy but now I’m aware of how much I hunch over when I’m sitting in them. Thanks for the information!

  • I know these are some old vlogs but I really enjoy the content. It helps me out in school. Masters in Strength and conditioning/exercise science

  • Really really really liked it. Sarah did 160 er more kg in a old vid. Here she did 170 or 180kg. (a lot of lbs). Yes sarah will hit 415lbs if she keeps deadlifting together.

  • I was liking this video until that guy shown DisRespect to the Weights Why he is sitting on it…huh Idiot Learn to Respect the Weights Even My Coach Doesn’t do it

  • ohhh..man, where were you all this time….I just tried it and I know this is the right kind of exercise for my knee problem. And I thank you for that, brother.

  • for me, that was such a privelaged lesson and it will be put on board as of starting today,,,and stefi is such a cute funny lady she cracks me up, i learn and laugh at the same time,,

  • Nice Video! Sorry for the intrusion, I would love your thoughts. Have you heard the talk about Taparton Lard Destroying Takeover (just google it)? It is an awesome one off product for finding the trick to deal with knee pain without the normal expense. Ive heard some amazing things about it and my mate got excellent results with it.

  • I’ve lifted for 45 years and still love learning from knowledgeable people. I have so much respect for Stefi and her knowledge. The girl is amazing.

  • Great vid as always. Really useful and informative to someone just starting out at 43. Your wide angle lens was a great purchase. The music, not so much.

  • Hey Jeff, on the upper day I am doing 3×6 bench, so do I just add other exercises that focus on chest that I can fit in during my gym session?

  • I believe its Sarah who is the arm wrestler, I could have that wrong. But the way she can pull with the bar just in her fingers is very impressive.

  • Hi Stefi, I’ve just rejoined the gym after 6 years away from weight lifting. Your videos gave my the push to get back in there. I’m 6.1 with tight hamstrings so always struggled with conventional. I started trying Sumo for the first time this week and noticed a difference. Glad this video is out so I can try learn the proper sumo form:)

  • Thank you for the videos. They are very helpful. I am listening to many of them and I appreciate all the tips.
    You work well together by the way and always interesting to hear both of you commenting each other, and completing each other’s ideas. ��

  • Good video, Jalon. Got a few questions for you.

    1) How many times a week do you train?

    2) How often do you repeat the same big exercises?

    3) How many sets per workout and per exercise do you take to failure?

    4) What rep range do you think is best for size?

  • so should i do these 3 exercises as a warm up before a leg day? or on days I’m not doing legs??! My question is when do i do these exercises to make them the most effective?

  • What if your herniated disc is higher on your back like mid back? Everybody keeps talking about lower back upper back on the internet. What about people like me suffering with mid back pain. Though a lot of your tips will help in my situation my lower Arch is not the problem. Actually if anything I think it’s arched to much! But I’m having a hard time beating this thing. No matter what I do the pain get worse. Now with covid-19 and a one year old son I’m screwed. All day I need to been over and I can’t expose myself to the hospital. Risk my son and pregnant wife sick. FML

  • Always inspired by you and your workouts!! What is the difference between your new power lifting training opposed to your regular training?

  • Whenever i do a sit up or move my left leg i feel a popping feeling and sometimes can hear it can someone help me? Recently ive had a bad pinching pain.

  • The only problem i have with power movements such as sumo or regular deadlifts is that straight barbells prevents the natural function of the body wanting to go forward rather then up. You can see both in sarah and Kristen the struggle of small muscle synergy and body position. Also the stefi chick should convey her coaching a little more effectively

  • I have no clue how to lift in a scientific / disciplined manner. Or rather, I can’t stand it I guess. It doesn’t feel satisfying unless I exhaust my system, which isn’t good, because I’m getting older and un-enhanced.

    Just recently came off a shoulder “injury” of sorts that caused me pain holding the squat bar on my back, and so I guess I got back into squatting too fast. Did something to my kneed. Hoping it’s not a meniscus tear, but essentially my mobility is limited and there’s crunching and moments of quick dull pain if I move the knee certain ways. Thinking it actually wasn’t the squatting that did it, but rather I tried stretching my quads mid workout when they were experiencing a full pump. Not sure what prompted that. Maybe I figured I’d loosen them up or something. Totally stupid and I felt something immediately.

    Deadlift has been the opposite; progressing back to my previous strength and then some rather quickly, though not sure how this knee thing is going to affect me, but thinking I should hold off even on deadlifting in case there’s a risk of injuring whatever is wrong with my knee further.

  • Thanks for this video man!..
    I was unsure about the way of training for myofibrillar hypertrophy!. Because I’m aiming for strength gain as well as buidling lean and denser muscles.
    A Well detailed video.

  • interesting points,if anyone else is searching for patellar tendon definition try Mackorny Treat Bones Blueprint ( search on google )?

    It is a smashing one of a kind product for dealing with chronic knee pain without the headache. Ive heard some unbelievable things about it and my work buddy got cool success with it.

  • Thanks guys I just bulged my disk doing squats lower l2,just body weight but I did to many,what’s weird is I’m used to high weight low reps perfectly fine. About 200lbs 4 times I’d love a video on getting fit when you have back issues. Thanks guys.

  • Thanks dude! That helped me understand what’s going on with my knee.
    Not to sound like a weirdo, but I just did those lunges (lunges usually aggravate it), and the pain seemed to be less. I’ve been off my bike for a month, and in in pain for 8 months. This is the first thing that’s worked.

  • Thank u so much. It’s so important to know what u shouldn’t be doing. None of my physios or ATs have taken the time to explain. Thanks so much!

  • Hey Doc! Thank you so much for this video. I have been suffering with this for years. Had PRP with tendonomity, pulse therapy… was at my wits end. Started this two days ago and already feel a difference! Do you have any suggestions or videos for golfer’s elbow? I play a lot of racquetball and too much flairs this injury up as well

  • Hey I’m kinda new into bodybuilding and I love your videos and how you apply science to them. Your sneakers are really cool, please tell me the name of the model!!!!

  • Lovely video content! Forgive me for chiming in, I would love your initial thoughts. Have you thought about Taparton Lard Destroying Takeover (just google it)? It is a great one off product for finding the trick to deal with knee pain minus the normal expense. Ive heard some unbelievable things about it and my work buddy finally got amazing results with it.

  • Im 27 and have been dealing with sciatica for 9 years and actual low back pain for 4 years. Sometimes the muscles on the right side of my lower spine will go into a multiday spasm. Ive created a big rubberband ball that I will lay on to loosen the spasm.
    I’m now trying a lumbar support back brace. It seems to help while I’m wearing it.
    Not proud of this but I’ve had to get a few narcotic pain pills from someone just to keep on hand for when the flare ups are really unbearable. My girlfriend can tell when I’m hurting and wants me to take one but I’ll only take maybe 3 a year when its really rough.
    I really think back surgery would be wonderful.

  • Thank you so much sir �� I was so disappointed in my knee and was about to give up leg day… but then I ran into your video and tried the wall sit and went back to finish leg day with no knee pain thank you so much I liked and subscribed ��

  • Old vid I know but dang girl You already look to be in extremely good physical condition…..and assume you want to gain a little weight for powerlifting….why such a high volume of sets and reps?

  • Enjoy Canada! Here’s your hat, what’s your hurry! Please feel free to stay there! Oh yeah, take your friends and family with you!!! ����

  • I get sore on occasion when going long distance treks/mountains/hikes. Anything I can do? I stretch quads and hams for relief, but it’s usually temporary. maybe it’s the big boots? Never happens during squats.

  • OOPs, I sleep in the fetal position pretty much every night. I love the twisting ab exercises (not full sit ups) and I love yoga/pilates and forward bends. Before I had pain from what I suspect is a disc, I had a pinched nerve in my neck that forward “hangs” as I call them helped. Also, I am a dancer so forward stretches for the hamstrings are kind of necessary. I can find a version of those that keep my back flat. I guess this is where time and patience will be necessary.

  • you guys need to learn more about yoga! Sorry boy! Yoga is a thong which helped me a lot! I haven’t done yoga for 1.5 year and back problem is back! I’m going back to Yoga!

  • I had an accident and 4 back surgeries in 5 years. The first 2 were in Germany because we were stationed there. They kept us for 10 days or more after. We were not allowed to sit. We stood to eat and could lay down but sitting was a no. We didn’t sit for 6 to 10 weeks depending on the surgery. I slept in a recliner for 14 years until someone donated a hospital bed with an air mattress that is alternating. It was the best thing to happen to me.

  • I have hyperlordosis, herniated and bulging discs S1-L5 upwardsalong with stenosis and arthritis. Sleeping on my back hurtsI’m a side sleeper. I have referred pain in my hips. Therefore I flip constantly from side to side all night when the pain gets too much. I had looked at the McKenzie sleep rollbut that seems just to exaggerate the curve if I end up on my back! What a mess! What should I do?

  • There’s nothing like that cabinet door hanging in the back to keep you distracted for the whole video. Edit: Joking. Got back from that because this clip is really useful.

  • Help please any advice!. I herniated my disc by carefully squatting down with both legs then leaning forward to pick up some mail of the floor and “pop!”. Its been one week of laying flat on a reclining sofa and mc kenzy exercises etc. I believe ive managed to re absorb my herniation. I also suffer with DDD. My problem now is this….I have a belly full of fear with legs like jelly at times and I am petrified to bend over or move as normal, in fear my fragile disc will blow out again.I’m moving about like a walking ironing board due to fear and in confidence. How do I get over this? How can I test my ability to bend and put my socks on without blowing my disc again?

  • Would it be possible to make a video about how to keep in shape with herniated disc? Miss going to the gym so much and been wondering what can I do!

  • 1. Avoid sitting for prolonged periods. If you have to sit, use a firm chair and get lumbar support. @ 0:29
    2. Avoid Yoga (especially hamstring stretches) @ 1:45
    3. Avoid soft couches but if you have to, always use lumbar support @ 2:38
    4. Avoid bending and twisting movements (e.g. shoveling) @ 4:44
    5. Avoid sit-ups especially those that curve your back (which is most of them). @ 5:13
    6. Avoid sitting and bouncing situations (e.g. ride along mowers) @ 6:00
    7. Avoid weightlifting. Maybe you can only do curls and bench press. @ 6:38
    8. Avoid sleeping in too flexed a position e.g. fetal position. Try to straighter and put something to support the gaps in your back. @ 7:15
    9. Avoid prolonged bending @ 9:56
    10. Avoid vacuuming @ 10:44


  • Just my 2 cents worth because I suffered chronic back pain for years until I found yoga. I find the comments about yoga forward bend and and sit up misleading. First of all there are ways to do a forward bend, you can bend with a straight back instead of a round back and the same goes for a downward dog, no way a downward dog is going to hurt unless you are not doing it right. Sit up you are supposed to use your core to lift you up not with a round back.

  • Wish I could like this video 10k times, usually a lot of these quick relief videos are BS, but this guy gave good info in a short amount of time and is saving my left knee right now, God Bless you brother

  • Hi mate. Just a quick question. I’m doing push pull legs at the moment and switching to doing bench and deadlift 1 day then legs and OHP the nexy day. Something like this.
    Monday deads & bench + accessories
    Tuesday rest
    Wednesday squats & OHP + accessories
    Thursday rest
    Friday Deads & bench + accessories (slight different rep ranges to Monday)
    Saturday rest
    Sunday squats & OPH + accessories (again slightly different variations to first leg day)

    And continue rotating this? On rest days I was thinking about doing some mobility work and stretching at home. I work 7 days a week so doing push pull legs twice a week is a bit much. I’m not that strong yet, I’m 27 and my stats are:
    Squat 315 x 8 reps
    Bench 315 x 3
    Deadlift 405 x 3

    I have only just started strength training recently (like 4 or 5 weeks) so my numbers are quite low as I never use to squat or deadlift when doing bodybuilding type training, I just used leg presses etc. I looked at that starting strength program but I’m not too keen on the layout. I’m adding weight every 2nd workout on ppl at the moment so I’m still in like a linear progression, apart from bench which I dont progress as fast on now, maybe 5lb a month. I’m not too tired to do it and I recover perfectly. I just dont get much time at home with working 7 days a week doing 12 hour shifts.


  • I like your channel but this vid you mostly talked about what you did that specific day. I was expecting… well, what’s in the title: a workout routine for beginners.

  • I went to one yoga class. The stretches felt great. However, I couldn’t get out of bed the next day! My back locked up and I ended up bed ridden for 3 days.

  • Everyone the only thing that kinda helped me:

    Work out HARD your lower back muscles (or whereever your disc issue might be, i guess).

    For instance lie on your stomach in bed with legs hanging loose over the edge, tie something heavy to your feet (a bag of weights eg. 5kg), and lift your feet/legs towards the roof = thus your lower back muscles should just really be working super hard out.

    (Of course, avoid all exercises that might push your disc the wrong way). I think this helps as the muscle strengthens, and prevent the bulge/tear from expanding and keeps it in the natural position.

  • I was vacuuming the head of our bed, to remove loose pet hairs, when suddenly I felt a sharp shooting pain in my lower lumbar (l4 or 5) and I felt a pop. I knew right then that I was about to endure the same problem I had two years prior. After this, I could barely stand, I couldn’t stand straight, and my back would cramp when attempting to. I finished a few chores within my capabilities, as I knew I was going to be fully out of commission after this. Then, I could barely crawl into bed, as bending at a right angle was excruciating and so was lifting my one leg. Anyway, I’ve been stuck in bed since, not able to easily move or flip, and getting up to use the washroom has been excruciating. The only thing that feels good and also enables me to get to the washroom is to touch the floor (the traction on my spine gives me relief) and to shuffle backwards (as I can’t lift my one leg to walk and shuffling forwards is no easy feat). I definitely think this technique is aggravating me more, after seeing this vid. Not sure how else to get to the washroom though. I’ve booked a chiropractic appointment for two days from now. Last time I needed five treatments before I could stand straight.

  • Excellent video content! Apologies for butting in, I would appreciate your thoughts. Have you heard the talk about Dinanlinson Rocky Position Approach (do a search on google)? It is a good one of a kind product for learning how to fix chronic knee pain without the headache. Ive heard some pretty good things about it and my best friend Jordan finally got cool results with it.

  • I really wish I hadn’t sold my Pilates reformer and Cadillac. I had to sell them back in 2008 after the market crashed. Pilates IS an excellent option as it is centered around building the core. Basic Pilates exercises to start building up your strength. There is even a Pilates prop called spine corrector! There are lot of options with Pilates, but just like yoga there are exercises that could make your pain worse. Know you limitations. Avoid forward flexion it rule of thumb. �� btw Joseph Pilates was a fitness pioneer and brilliant.

    If you move a certain way and there is no pain does that mean the exercise is ok? Perhaps no because the pain meds can work so good that your body can’t communicate to your brain to not do that pose.

  • How could i add cardio to this program, should i do it daily for 20 mins? Do it on training days so i have a full rest day? What kind?

  • I’ve been getting in a cycle of working out with high load, getting knee pain, stopping, recovering and then starting all over again for so long now. I’m gonna try and slowly build up my load which I learnt from you and stretch every day. Hopefully it works. Thanks!

  • Hi. If my feet doesn’t bend enough to do a squat on the feet as a whole, instead it’s done on toes. It’s bone structure that blocking it. What kind of squat I should do? Sumo or I should put something under my heels and do a squat? Please advise.

  • My husbands an auto mechanic with herniated discs. He’s constantly bent over and is suffering BAD. Any recommendations that will help. Quitting his job isn’t an option currently.

  • I started hiking about 3 months ago and did something to my knee when I stepped off a tall rock..and I think this is the problem. So…if I’m not an athlete, will a wall sit or single leg wall sit be ok?

  • Not a big fan ofnl sump deadlifts, but I’ve been recently doing them and what I do is stand on a platform thats elevated to have a greater range of motion such as an Olympic deadlift. For me that greater range of motion targets the muscles even more.

  • Dear B&B, I have lower 3 vertebrae herniated, but last one is extruding. Can I do the exercise where I bend backward? I do have a Teter Inversion Table, but I would like to have a couple of other things to do. Thanks in advance!

  • I started having minor pain again a month ago after 2 years of bliss, and I decided that yoga would help. Oh God, oh God… I probably bulged the disc even further. Studying for MA finals, traveling and long sitting hours, I thought I was dying. Later on I remembered special exerxises for herniated disc only and even after a couple of sessions and living consciously I’m a happier person. Thank you for the reminder, I sure did half of these regularly.

  • Did you guys move to Canada yet? One thing you should keep in mind Jeff is that some of your subscribers voted for Trump. Now you have one less, not a huge deal in the grand scheme of things, but I wont promote your channel anymore. Good luck, ey’.

  • I am a 77 yr. old woman who had a left reverse shoulder surgery 12 weeks ago. My shoulder healed really well and isn’t a problem. However, for the first 8 weeks I could only sleep in my lazy boy chair. Now, my back is wrecked with sciatica pain. Initially, it was eased by using my elliptical machine for 100 200 steps. Now, I can barely sit in the car. I just found your videos and am excited to follow your directions. I will keep you informed of my progress. Thank you so much for these “helpers and healers”!

  • That “foam rolling” looks very cringy. You need to roll to find a spot that’s tight and then stay on it for a while. Not literally roll like it’s a game or something lol.

  • I feel Like sumo really isn’t suited for people who are taller…you can tell that the two of them would have a much better time deadlifting traditionally

  • im so confused, ive always see powerlifters do this: each set and each rep they do look super easy for them and it clearly looks like they can easily crank out 5 more reps but they dont. why? it seems like they do the wieght effortlessly why dont they go till they completly give out.

  • I thought only old people got this but I’m 14 and randomly yesterday I got a pain in my middle back. The symptoms match up pretty well. Certain stretches hurt it more. I’ve been keeping my back strait and stable all day in fear it will get worse. I’m going to go to the doctors if it gets worse…

  • My brothers and I have genetic hurniation disc disorder that we can sneeze wrong and mess up our discs and no amount of stretching helped. The only thing that helped was laying on the floor with my legs above meresting on the couch and a pillow under my head and 1 under the tush. Lay there for 15-20 minutes and it helped so much