Learn Powerlifting From World Class Athletes and Coaches



Avi Silverberg, National Powerlifting Team Coach

Chris Fudge, Coach & National Level Powerlifter

Dr. Megan Branton

Dr. Megan Bryanton, Human Performance 

Clifton Pho, World Powerlifting Champion

steve denovi

Steve DeNovi, MBA, 10+ years coaching


50 Squat Variations To Grow and Strengthen Your Legs

Squat variations can help you build lower body strength if you cannot do this foundational exercise. Maybe you have knee or back pain or a lack of range of motion to perform a squat correctly. Or you don’t have the right equipment. Even so, there are plenty of alternative squat exercises you can do. The top

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Rowing Machine vs Treadmill: Which is Better?

When choosing the most suitable home gym equipment for cardio training, you may consider a rowing machine and a treadmill. Which is better: a rowing machine or a treadmill? Treadmills burn more calories (between 300 to 400 per 30 mins) but are harder on your joints, heavier, and cost between $300 and $10,000. Rowers are

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how much does a barbell weigh

How Much Does a Barbell Weigh? 14 Types Explained

You want to get a good workout in, but you also don’t want to look like a fool at the gym. Not knowing something simple like the answer to the question, “How much does the bar weigh at the gym?” falls into this category. So how much does a barbell weigh? The most common barbell

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How Long Does Creatine Take to Work?

Creatine is the most researched performance supplement out there. Many people know it is worthwhile to take but may wonder when its benefits start to kick in. How long does creatine take to work? When taken at a maintenance dose of 3-5 grams per day, it will take 2-4 weeks to notice creatine’s effects. This

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How To Weigh Yourself Without A Scale

Whether your goal is to lose or gain weight, using a scale is probably the most common way to measure your weight. Weight check-ins are a quick and easy way to measure your progress. But a scale only measures your total mass. It doesn’t differentiate between fat, muscle, bone, organs, and skin. Muscle weighs more

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female fitness models

Top 50 Female Fitness Models To Follow

The female fitness industry is growing by the minute! This population has grown in fame for their amazing physique, determination, and ability to empower other women to embrace their health and fitness. Are you looking for inspiration in your Instagram, TikTok, or Facebook feed? Maybe some Youtube fitness tutorials? This list of individuals consists of

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Home Gym Mirrors - Where To Get Large, Cheap Mirrors

11 Best Home Gym Mirrors: Large & Cheap

If you’re building a home gym, you might be on the hunt for cheap gym mirrors.  So where can you find the best workout room mirrors? While you can look for workout mirrors on second-hand marketplaces, which may vary in quality and price, the absolute best place to find high-quality but affordable gym mirrors is

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11 Best Grip Strength Exercises for Stronger Lifts

Training for grip strength is an aspect many people miss. A strong grip leads to stronger lifts, such as deadlifts and pull-ups. A strong grip is also associated with lower mortality risk and improved quality of life. I had surgery on my hand a year ago and had to regain my grip strength to what

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pendulum squat

Pendulum Squat: Is This Unique Squat Variation Right for You?

So, you’re interested in pendulum squats but know diddly-squat about them? You’re not alone. With the pendulum squat machine looking more like a medieval torture device than an exercise apparatus, it’s no surprise that lifters avoid it like the plague. Don’t worry, though. You won’t feel (or look) like a lifting newbie for much longer.

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trap bar deadlift vs. conventional deadlift

Trap Bar Deadlift vs. Conventional: Differences, Pros, Cons

Although there are many variations of the deadlift, the trap bar deadlift and conventional deadlift are two of the most common. I’ve been successfully using both deadlift variations for the last seven years, both in my training and with hundreds of clients. But before deciding whether you should do one over the other, you should

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inner chest workouts for size and strength

Top 11 Inner Chest Workouts for Size and Strength

The urge to build a bigger chest is the leading conversation of fellow gym-goers everywhere!  In order to train the various fibers of the chest, including the inner chest, you need to incorporate a variety of movements from different positions and angles.  Here are 11 exercises you could add to a comprehensive inner chest workout:

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Smith Machine Squat Variations

9 Smith Machine Squat Variations (With Pictures)

The Smith machine greatly simplifies movements and allows for an abundance of squat variations. Specifically, bodybuilders can take advantage of the Smith machine's simplification to target their glutes and legs. Powerlifters or general fitness enthusiasts might find themselves in a hotel where a Smith machine is their only option. Any type of athlete can maximize

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Underdeveloped shoulders 4 ways to fix

Underdeveloped Shoulders: 4 Ways To Fix (That Actually Work)

Having well-defined shoulders can carry a physique far by building that tapered look while adding to one’s ability to excel in lifts such as the bench press, overhead press, and push press. That said, underdeveloped shoulders are extremely common. Four ways to fix them are: In this article, I will explain what the shoulder is

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Underdeveloped Hamstrings

Underdeveloped Hamstrings: 4 Ways To Fix (That Actually Work)

Hamstrings are fundamental to a strong posterior chain and integral to a great squat or deadlift. They are also important for activities such as running and climbing stairs. Cultivating well-developed hamstrings can be somewhat difficult due to the thickness and structure of the muscle. For this reason, a more rigorous approach is always necessary to

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best assisted pull-up bands

12 Best Assisted Pull-Up Bands in 2023

For many gym-goers, an unassisted pull-up is a desirable yet seemingly elusive achievement. While you can strengthen your back muscles with lat pulldowns and bent-over rows, those movements are often not enough to help you get a pull-up. Using a band to help with pull-ups can get you closer to reaching your goals. But not

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best barbells for your home gym

14 Best Barbells for Your Home Gym

Barbells are a staple piece of gym equipment because they’re versatile and functional. With a great barbell, you can perform various exercises to target your upper and lower body.  But different types of barbells suit different workout styles, so how do you know which one is best for you? To help you decide, I compiled

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pendlay row benefits

5 Pendlay Row Benefits (Why You Should Be Doing Them)

Just because you’re good at regularly doing barbell rows doesn’t mean you can skip Pendlay rows if strength is a goal of your training program. While the Pendlay row may look like it’s interchangeable with a barbell row or other rowing variation, there are several benefits of the Pendlay row you should be taking advantage

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powerlifting vs olympic lifting for fitness

Olympic Lifting vs Powerlifting for Fitness: Pros & Cons

Each style of lifting can have major benefits for people seeking fitness. Both involve intense whole-body training using multi-joint lifts. Olympic lifting (snatch and the clean and jerk) involves highly precise explosive movements lifting the weight from the floor to overhead. Powerlifting (squat, bench press, and deadlift) consists of slower movements done with high muscle intensity. Having

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Hi! I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique.  On this blog we share all the things we wish we knew when getting started.  On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level.

Just Launched: The First Time Powerlifter

Just Launched: The First Time Powerlifter