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  Article written by Brandon Lilly  via Juggernaut Training Systems As a powerlifter, this is a great “blast cycle” to run after a meet. I began doing this while a geared lifter, after meets. Doing a 4-8 week raw cycle always gave me a nice mental break from the gear. Being...

Written by Gage Reid of Nova Strength In the age of the Internet we are bombarded with posts, memes and videos of people discussing different principles of training--- some good, some bad and some are completely ugly. These "training principles" can range from  the proven such as the Juggernaut Method, Cube...

Written by Deanna Rosemarie When the average gym-goer decides to learn more about powerlifting and starts to run their first specific program, they typically progress very quickly and see great results from linear programming (for more information on picking a powerlifting program, see our article here)  and frequent attempts at new...

Written by Rachel Jimenez What Is “Ready?” So you’ve started powerlifting. You have finally figured out how to squat properly, bench well, and deadlift without hitching. You can finally feel your strength gains peaking through, your hamstrings growing, and you’re walking with better posture. “I’m loving this” you think to yourself,...

3 Quick Tips to Increase Your Deadlift by Gage Reid of Nova Strength 1. Deadlift More!If you ask the average gym enthusiast, they will say that the Deadlift is a simple movement--- bend down, grab the bar and lift. But, contrary to that belief, the Deadlift is a technical, full...

Being a married woman, contemplating having children one day, I've often thought about the do's and don't's of lifting while pregnant.  And as it turns out, I'm not alone. I've received several emails and comments on the same subject. So I reached out to one of my favorite lifters Kelsey...

  Article by  Deanna Gerdesmeier Photo by 10Leaves Building a big back is important to build a strong foundation for all three power-lifts, but will play a very large role in your deadlift success.  Adding in more back accessory work in addition to your main lifts will increase the weight you’re able...

  Article by Gage Reid (Nova Strength) Photo by 10Leaves   If you're a Female Powerlifter, then you have experienced the heart crushing, bone rattling feeling of hitting that tricky Bench Press plateau. Many girls reach this plateau at the 135-155lb mark and it could take weeks, months and sometimes even...

Article by  Deanna Gerdesmeier Photo by 10Leaves It’s no secret that the GWPL community loves to squat. Between what it does to our backsides, (Ladies amIright? #PeachGang )  and the fact that it’s a competition movement which trains multiple muscle groups, squats are a girl’s best friend. Primary movers in your squat...

Article by  Deanna Gerdesmeier Photo by 10Leaves As a female who is passionate about the sport of powerlifting, I tend to be asked a lot of questions about the major differences between women and men in the sport. My answer is always “Actually, not that much.”  Aside from interesting research by Dr....

Article by  Deanna Gerdesmeier | Photo by LTevebaugh [Continuing our Beginner Guide See part 1 here] So you’re finally ready for your meet. You’ve trained tirelessly for months and have only nine attempts to show off all that you’ve worked for.  Don’t waste that time and effort by planning your attempts wrong....

  Article by  Deanna Gerdesmeier Getting started in powerlifting can be daunting. Coaches can be expensive, and as an independent woman, it’s nice to know where to go to learn how to program your workouts for yourself rather than having to rely on someone else.  This article will teach the very...