Strength Training and Recovery

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Based on last week’s survey, we’re diving into a mix of strength training and recovery strategies this week. There’s also a lot of buzz around mental health and how the gym plays a role in overall well-being. As always, please fill out the survey to let us know what you want to see next week. And if you’re finding these resources helpful, please share this newsletter with other powerlifters.

This Week’s Resources

• How T-Bar Rows Help Lifters Build Better Backs

• Affordable and Strength-Focused Choices for Younger Lifters (YouTube)

• Glute-Ham Raise for Stronger Hamstrings and Glutes

• Strength Training and Mental Health for Teens (MSN)

• How to Prevent Powerlifting Injuries

• 7 Reasons To Do Tempo Squats

• Is Your Grip Sabotaging Your Bench Press Performance? (YouTube)

• How to Fix Underdeveloped Rear Delts

• First Time Powerlifter Course (40% Off with Code PLT40)

How Strength Training Impacts Mental Health

Strength training isn’t just about building muscle; it can also boost mental health, especially in teenagers. Learn how the gym serves as a sanctuary for developing mental resilience and self-confidence.

Main takeaway: Research increasingly supports the link between physical activity and improved mental health, with strength training standing out as particularly effective.

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Hey runners: Do you qualify for RunDot’s new research opportunity?

The RunDot Project is an annual research initiative. It helps runners reach their true performance potential through optimized run training.

RunDot athletes improve running performance 3.2x more than non-users and see positive changes in 30% less training time.

Qualified participants will also receive 2 free months of run training.

Who qualifies?

Those who meet the following criteria:

• Train with a device with GPS capabilities

• Have not used RunDot or TriDot in the last 12 months

• Not a professional runner

• Enthusiastic and motivated to reach their running goals

Does this sound like you?

Click the link below to learn more about RunDot and apply.

T-Bar Rows: Build a Better Back

The t-bar row is notorious for creating muscle density and depth in the back. This is due to your ability to leverage greater loads and isolate the muscles of the back.

Unlike barbell rows, which require greater lower back stability, the T-bar row provides a more controlled and less injury-prone alternative. By offering the option to use a chest-supported variation, lifters can minimize strain on the lumbar spine, making it an excellent choice for those with a history of lower back issues.

While the barbell row offers greater versatility in grip variations and loading potential, the T-bar row excels in accessibility and adaptability. This makes it particularly beneficial for beginners learning proper rowing mechanics or seasoned lifters looking to push volume without overtaxing the lower back.

The Glute Ham Raise: The Ultimate Exercise for Hamstring and Glute Strength

If you’re looking to enhance posterior chain strength, the glute ham raise should be a staple in your training. This exercise targets your hamstrings and glutes like no other, helping you unlock more power for your lifts.

And there are alternatives for glute ham raises. Check out our full guide to try a lift that works the same muscle groups.

Affordable and Strength-Focused Choices for Younger Lifters

One of our powerlifting coaches shares the best gym options for teenagers. If you're a teen (or a parent of one) wondering which gym is best for starting a fitness journey? In this video, we’re breaking down the pros and cons of popular gyms to help you find the perfect fit for strength training, health, and fitness goals.

And we’ve got more resources on this too. Many gyms don't allow children and teens, or they have strict rules, or they don't have memberships for them. So we found a bunch of options that welcome younger lifters.

The Main Reason for Tempo Squats

The main reason to do tempo squats is because they are a ‘self-limiting’ exercise, which means that with a lighter load you get a higher training effect since it feels harder than it normally would compared with a regular tempo. The slower tempo can improve squat technique and increase hypertrophy (muscle gain).

A tempo squat incorporates a deliberately slowed down portion of the lift. When most people refer to a tempo squat, they usually mean slowing down the eccentric (downward) phase of the movement.

However, some strength and conditioning coaches will also use the tempo squat to slow down the concentric (upward) portion of the lift.

Note that you can use the code PLT40 to get 40% off a powerlifting course today!