3 Ways To Improve Your Training

Add 6.8kg to your bench press by using chainsIncreasing the amount of weight lowered during the bench press boosted subjects’ one-rep max by between 2.3 and 6.8kg after eight weeks, according to the Journal Of Strength And Conditioning Research. The easiest way to do this is to wrap chains over each end of a barbell

Boost your deadlift by 14 percent by using chalk

Chalking your hands can dramatically increase the weight you lift,’ says deadlift world record holder Andy Bolton. I deadlift 400kg without chalk, but over 450kg with it. Don’t use chalk for light lifts. Add it once your grip begins to fail on heavier lifts.

Add 12 kg to your squats by using bungee bands

Try squats with elastic resistance attached to the barbell as well as weight plates. Subjects in a US study who squatted with a bungee cord attached to the barbell reported a 12kg increase in their one-rep max after just seven weeks of training over those who used free weights alone.

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