Tag: Strength Training

The Most Important Exercise You Can Do In The Gym

The Most Important Exercise You Can Do In The Gym

This short gym tip video, taken with my friend Zackary, will teach you about the most important exercise you can do in the gym today! Remember to SUBSCRIBE to these videos on YouTube and enjoy!

I hope you enjoyed that video on how to do dumbbell curls for big arms! Guys and girls all love them, and so will you!

If you want to learn how to do even more of the best strength training exercises (in much greater detail), check out our exercise guide! We teach you only the most effective exercises for building strength and muscle in full detail.

Just don’t forget to do…

Most Important Exercise

If you want to get the t-shirt Zack and I are wearing, go to StrengthWorld.store!

Also, check out our last video, the 2019 Core Strength Plank Challenge! Give it a shot and let us know how you do!



Powerlifting for Men

Powerlifting For Men

500 squat

Powerlifting for men is different than powerlifting for women. This is because women are generally able to handle more workloads relative to their one rep maximum, versus men. Men are genetically stronger so they can handle heavier weights, but cannot do as much work compared to women who do strength training.

This means that women can handle more work and frequency of training, while men require less work and need more time to recover from weight training. At the same intensity relative to their one rep maximum, women can, and should, do more repetitions, while men cannot, and should not.

When programming a powerlifting workout for men there should be more sets and fewer repetitions. When programming a powerlifting workout for women there should be fewer lets and more repetitions.

For example, for a squat workout, men should do 8 sets of 3 reps using 80% of their one rep max, while women should do more like 6 sets of 5 reps at the same intensity. The workout for men would total 24 reps while for women it would total 30 reps.

The main difference between powerlifting for men, versus powerlifting for women, is men get big and bulky with strength training while women get slim and sexy, or more toned. This is due to hormonal differences. Men naturally have a lot more free testosterone than women which makes any sort of new muscle stimulus lead to growth. For women, the same stimulus still leads to growth, but at a much slower rate. So women tend to just burn fat with weight training workouts instead of growing.

Of course, with strength training, women can become stronger than men. It just takes longer due to slow growth rates.

Example Powerlifting Workout For Men

This is an example powerlifting workout for men based on the Mathias Method Strength System.

Get a Complete Powerlifting Program

Create Your Own Workout Program

Squat Workout For Men

Warm-Up & Technique Work:

Weighted Chin-Ups                                                               – x 25 total

Box Jumps                                                                             3-5 x 3

Pause Squat (<50%)                                                             3 x 5

Main Lifts:

Squat                                                                                        8 x 3 at 80%

*Overload Set                                                                         1 x Daily Max

Deadlift                                                                                    4 x 6 at 60%

Accessory Work:

Dumbbell Rows                                                                      4 x 6-8

Dumbell Curls                                                                        4 x 8-10

Side Planks                                                                            3 x 45 sec.

Mobility Work                                                                        10+ min.

To learn everything you need to know about strength training and powerlifting for men, get our complete Mathias Mathias Method Strength System Guide!

How to Powerlift for Men

As you can see, powerlifting for men is pretty simple. However, how you do your workouts is just as important, if not more so, than what you do. It is all in the details because the details can make or break a lifter.

In the following, we will go over the specifics for each part of the Mathias Method Strength System and how they pertain to weight training for men…


Mathias Method Powerlifting

Powerlifting done right!

raw powerlifting squat

Powerlifting is the sport of strength! It is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at. If you want to perform well, then you need to be strong!

What makes powerlifting so great is that it is the perfect place for everyone to start! This is because powerlifting focused primarily on building strength, using proper technique. Many people want to go straight into training for specific goals but have nothing to build off of. Then they train in circles and never reach their goals.

Strength is the base for all other training goals.

Powerlifting provides a solid base of strength that everyone needs before moving on to more specific training goals. By getting stronger it is easier to:

  • lose weight,
  • build muscle,
  • look aesthetic,
  • be healthy,
  • prevent injury,
  • move athletically,
  • increase performance,
  • run faster,
  • jump higher
  • and more!

By getting stronger it is so much easier and faster to obtain these other goals without being held back by weakness!

Powerlifting Done Right!

The Mathias Method Strength System was made for powerlifting, and focuses on how to get stronger the right way! It is based on strength first, with an emphasis on how to lift properly, and uses smart programming with a simple design created for success!

The Mathias Method Strength System is perfect for powerlifters because it was made for powerlifting!

Whether you are an absolute beginner looking to learn how to get stronger or an advanced Strength Warrior looking to perform better in competitions, this is for you!

We teach you everything you need to know from how to lift properly, to program design, to choosing your competition attempts.

If you truly want to do well in powerlifting and build the most strength, then you need to go above and beyond what other programs may have you do. You have to add in more work and do the hard stuff. The things that are not always fun, but always work.

To start, you have to use only the most effective weight training exercises that build the most strength and muscle mass. Machines are great if you need to build up one small muscle group, but not nearly as effective as free weights when it comes to strength. Every lift in powerlifting is a full body exercise, so make sure your whole body is working. Don’t think to target one area. Target as many muscle groups as you can at once and whatever is weakest will become stronger.

If you are not getting stronger, then you are getting weaker.

What Is Powerlifting?

Powerlifting is the sport of strength! It is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at.

The goal of powerlifting is to build as much strength as possible. Powerlifters then test their strength with 3 power lifts; the squat, bench press and deadlift. The more weight they can lift with these 3 exercises, the stronger they have become.

Powerlifters use the most effective power lifts to get bigger, stronger and faster. The squat, bench press and deadlift are the absolute best exercises to build strength, which makes them the focus of this strength sport.

If you want to build the most amount of strength possible for your body size, then you need to be squatting, bench pressing and deadlifting, often. These 3 lifts allow you to lift the most weight in the gym and create the greatest stimulus for growth.

Overall, powerlifting is all about using weight training to get stronger. The focus is on improving your entire body’s strength using the most effective power lifts and accessory exercises rather than muscle specific machines.

What Is A Powerlifting Meet?

A powerlifting meet is when powerlifters test their strength by attempting maximal lifts on the squat, bench press and deadlift. Each lifter gets 3 attempts at each lift to lift the most amount of weight. If the maximum amount of weight they can lift increases in one or all three of these lifts, then they know that they have become stronger!

There are numerous weight classes for lifters to attempt record-breaking lifts in, ranging from 50kg-140kg+ (110lbs-308+lbs). Lifters are further divided into groups of different lifting styles ranging from no equipment (100% RAW) to geared lifting (single or multi-ply lifting suits).

Every powerlifting federation has different rules and regulations for how to lifts must be performed, but for the most part, the rules are simple.

Powerlifting vs. Bodybuilding vs. Weightlifting

Powerlifting is different than Olympic style weightlifting, (which is done in the Olympics) because weightlifting focuses on the snatch and clean & jerk lifts to test their speed, strength, and technique of a lift, where powerlifting focuses on brute strength. 

It is also different than bodybuilding because powerlifters focus on staying within a certain weight class where bodybuilders simply focus on aesthetics or looking lean and muscular. Powerlifters do not need to look good, they just have to perform well. It is said that comparatively, bodybuilders look really strong, where powerlifters ARE very strong.



Powerlifting Mass: Volume Training Program

Powerlifting Power: Dynamic Training Program

Base Of Strength Training Program [Digital Version]

How To Squat Guide and 12 Week Strength Program [Digital Version]

How To Bench Press Guide and 12 Week Strength Program [Digital Version]

How To Deadlift Guide and 12 Week Strength Program [Digital Version]



How to Squat

How to Bench Press

How to Deadlift

How to Sumo Deadlift

How to get Stronger

How to Build Muscle Mass

Choosing your attempts

Grass Valley Powerlifting

Powerlifting Meets

Strength Warriors

Mathias Method Strength System

Grass Valley Powerlifting

Grass Valley Powerlifting

500 squat

The Strength Warriors are a local Grass Valley Powerlifting Team created by Powerlifter and Strength Coach, Ryan Mathias. He holds FREE Powerlifting Training 4-days per week at Ironworks Gym in historic downtown Grass Valley, CA.

All training is based on the Mathias Method Strength System, which teaches you how to workout properly for strength in order to get the greatest results!

To workout with the team email ryan@mathiasmethod.com today!

*You MUST sign-up or check in with Ironworks Gym before coming to a training session. All gym rules still apply!

Powerlifting Training Times

**Times may vary slightly each week, so make sure to contact us first!

Monday                      Heavy                    Squat/ Deadlift Training                5:30pm

Wednesday               Heavy                    Bench Press Training                     5:30pm

Friday                          Light                     Squat/ Deadlift Training                 5:30pm

Saturday                     Light                     Bench Press Training                     2:00pm

Times are subject to change on any given day.

Check upcoming local Powerlifting Meets and events!

How To Use A Foam Roller

Foam Rolling For Mobility

how to foam roll properly

Foam rolling has become very popular in recent years, but it has been around for decades. It can also be an effective tool for helping to mobilize your joints when done properly.

The most important thing you need to know about foam rolling is that it is not a fix all solution.

Foam rolling prepares your body to improve muscle flexibility by relaxing chronically tight muscles.

If a muscle is tight, or overactive, it will fight against any stretching you do for it. The foam roller can then be used to help relax the muscle tissue in order to prepare it for stretching techniques.

It is what you do after foam rolling that counts!

How To Use A Foam Roller Properly

Simply roll the foam roller up and down your muscles in a controlled manner to massage the muscle. This is a great way for beginners to start, as it is the least intense.

For a more effective self-myofascial release technique, attempt to crush your tissues lightly by rotating on them horizontally using controlled pressure. This will reach down to deeper tissues.

To properly break apart adhesions in your soft tissues, stop over points where you feel the most pain and relax the muscle into the object. Stay on it for at least 30 seconds at a time and breathe to let it relax. Then slowly continue rolling over the entire muscle.

If no tightness or pain is felt in a certain muscle, then either obtain a firmer tool or move on.

how to warm-up properly for strength training book Get Our Complete Warm-Up Guide!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn More


Which Foam Roller Should I use?

Foam rolling is most effective with a smooth round object that can roll over your soft tissues, such as a stiff ball or cylinder.

Soft Choices for a Light Massage:

  • Basic Foam Roller
  • High-Density Foam Roller
  • Tennis Ball

Firm Choices for a Deep Massage:

  • 4-6″ PVC Pipe
  • Lacrosse Ball

Though softer objects should be used at first to decrease the intensity, the most effective way to roll out tissues is with an object harder than your soft tissues. If the object is not as firm as your tight soft tissues, then the object will break down and it limits the amount of tissue release you can obtain.

Your tight tissues can only be fully released with dense objects that can break apart the adhesions. This also will increase the intensity of the message so it should be utilized less frequently, similar to if you do high-intensity workloads when training it can break down tissues too much for them to recover before it occurs again.

When choosing your foam roller, make sure that you get one that does NOT have a bunch of spikes on it or pressure points. Though it may feel good, it is not nearly as useful as just getting a firmer object.

We want to smash over the muscle massaging everything, not just pinpoint it. That is what hand massages are for.

This massage breaks apart adhesions in the tissue layers, moves fluids through soft tissues and overall assists with recovery.

You can use this to aid in the mobility of tight tissues or just as a recovery technique.

How often can I use a foam roller?

You can roll out your tissues anytime, from before, during, or after training sessions or on non-training days. However, the same muscles should not be rolled out more than four times per week and often not multiple days in a row, to allow for recovery from the breakdown.

How long should foam rolling take?

At first, self-myofascial release may take a very long time due to multiple tight tissues. If it takes an hour, and you have time, let it take an hour.

Do not rush through this process!

Over time, as your tissues are released it will take less and less time.

If you have limited time, it is best to focus on the most important areas during the time you have. Set a timer if needed.

how to warm-up properly for strength training book Get Our Complete Warm-Up Guide!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn More

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