Starting Out at the Gym? Don’t Miss These 4 Essentials
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Which gym accessories are a “must” when you’re training? Let’s quickly cover four of them.
Accessory #1: Timer
At home, Becky and I have a magnetic kitchen timer attached to the squat rack (if you train at a commercial gym, simply keep it with you in your bag). We bought two pink timers - because pink is stylish and manly - for less than $9 from Amazon (it was a two-pack), but you can get them almost anywhere - Walmart, home improvement stores, grocery stores, etc.
Most of my workouts are fairly time-sensitive - I need to get in, get done, and get out in a certain amount of time, and the timer helps me do just that. Our timer has a count-up mode (i.e., it counts up continuously like a stopwatch) as well as a count-down mode (e.g., you set the timer for 5 minutes, and it will beep or flash when the time is up), and these are common features that you’ll find on most kitchen timers. I typically use the count-up feature, but many people prefer to use the count-down mode instead to keep track of rest periods.
Need to make sure you rest long enough between your squat sets? Or not too long? get a timer.
The timer is cheap, it’s effective, and it sticks to your squat rack, so if you find that your workouts are taking longer than you can afford, give it a try.
Accessory #2: Coffee
This should need no explanation, but I’ll do my best anyway. When it’s cold, you drink coffee. When it’s early, you drink coffee. When it’s hot, you still drink hot coffee (iced is fine, too). And when it’s late, you drink coffee.
Coffee. The original - and still the best - pre-workout. Drink it during the workout, too.
Accessory #3: Training Log
Sure, we can call this an accessory, but it’s really your most important piece of training equipment. If you’re going to train - if you’re going to lift intelligently - have a training log. I recommend a basic paper notebook, but if you want to go digital, that will also work. The point here is to have a training log and use it religiously.
The log is what separates training from exercise. If you want to exercise, that’s fine. You’ve got Jazzercise, you’ve got spin, you’ve got Zumba, you’ve got a lot of options. But if you want to train, have a training log. Record your warm-up sets, record your work sets, record what you’re going to do next time (before you walk out the door), and keep tabs on useful cues that you’re focusing on when performing the lifts. Get a training log.
Accessory #4: Fractional Plates
Get yourself a pair of 1.25 lb plates, or better yet, buy a set of fractional plates that has a pair (each) of 0.25 lb, 0.5 lb, 0.75 lb, and 1 lb plates. The set of 1.25 lb plates will permit you to make a 2.5 lb jump, which is a must for presses, bench presses, and even the squat and deadlift for some folks. The more complete set will allow even smaller jumps (e.g., a 1 lb jump using the two 0.5 lb plates), which will be extremely useful for many people on the press and the bench press.
Commercial gyms don’t carry plates smaller than 2.5 lb - which means you have to make jumps that are 5 lb or larger - and eventually, smaller jumps will be necessary to yield progress on a number of your lifts, so get a set before you need it and keep it with you in your gym bag.
As always, we hope this helps you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
Center Knurl or Not? A Very Gripping Topic!
/What is that grippy section in the middle of the barbell? What is it for, why might you want it, and what can you do about it if your barbell doesn't have it?
(This video is a Blast from the Past video originally published on 09/27/21.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Common Mistakes New Lifters Make (and How to Avoid Them!)
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(A Blast from the Past article originally posted on 03/12/21)
If you’re a new lifter, there are a couple of mistakes that you’re probably going to make within your first few weeks or months of training. To help you avoid them, let’s take a look at a few:
Misloading the bar
Bar math can be tough, and you’re eventually going to load your barbell heavier or lighter than you intended. For example, you intend to add 10 lb to the bar, and instead, you absentmindedly add 10 lb to each side of the bar and thus end up adding 20 lb to the bar by mistake.
If you do a work set, and it’s significantly harder than you expected, double-check what’s on the bar. Be sure to check your math if the set is significantly easier than expected as well, and check it again if the weight felt lopsided. In all of these scenarios, there’s a reasonable chance you misloaded the bar. Don’t worry - we’ve all done it, and it won’t be the last time you do it.
Forgetting to wear your belt
You finish your set - it was a bit harder than expected - and you then see your lifting belt sitting on the ground. There’s a very easy solution here - every time you finish a set, hang your belt over the middle of your barbell. Now, you won’t be able to miss it. This also works well for wrist wraps.
Forgetting to use chalk or a hook/switch grip for your deadlift
Grip plays a pivotal role in the deadlift, and you can’t pull as heavy without chalk and a hook or switch grip (or straps) as you can with these things. Eventually, chalking before pulling will be second nature - as will taking the proper grip - but in the meantime, write yourself a large, neat reminder in your training journal. “CHALK + HOOK GRIP” or something of the sort will do nicely.
We’ll examine a few other newbie mistakes in a future article, but in the meantime, give these solutions a try.
Milo understands . . . he’s made a few mistakes, too.
As always, we hope this helps you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
Don't Let This Mistake RUIN Your Deadlift!
/With a very simple cue, Phil addresses a common deadlift mistake that lifters make when setting their backs and starting to pull the bar off the floor.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
The Testify News - May 8, 2023
/THIS WEEK’S QUESTION
From our video Do This for a BIGGER Squat! | How to Pause Squat (and Why!) (click the title to watch):
spunk j
Why do you recommend to point your chest to the floor? I’ve always been told to keep your chest open and look up to help keep your posture/not to lose your form.
Phil
You do indeed want to keep your back straight, so the idea of keeping the chest "open" as you mentioned is useful. But the key is that the back should be straight and rigid - not vertical. It will be vertical at the beginning and the end of the squat of course, but it will take on a variety of angles during the movement. Pointing the chest at the floor allows us to use our muscle mass more effectively (forces the hips to reach back) and also makes it easier to achieve depth. Below are a few videos and an article that cover and explain this further (as well as the problem of looking up when one squats):
The ONE Thing Fitness Magazines WON'T Tell You About the Squat
https://youtu.be/qWb-onZhxvw
Squat: Fix Your AWFUL BACK!
https://youtu.be/4IBGb0-ONZY
Squat: Fix Your FOCAL POINT!
https://youtu.be/hRJUDHAja-s
The Trifecta of Squat Cues
https://startingstrength.com/training/the-trifecta-of-squat-cues
I hope this helps!
ARTICLES & VIDEOS
Do This for a BIGGER Squat! | How to Pause Squat (and Why!)
Want to improve your squat? The pause squat can help. We explain what a pause squat is, how to do it, and why you might want to utilize the pause squat in your training. Click here to watch.
The TRUTH About Breathing, Bracing, and Lifting Heavy
Are you breathing like a buffoon when lifting? Well . . . don't. It's simple, so let's fix it fast. We cover what breathing stupidly looks like as well as how to do it correctly. Click here to watch.
The Deadlift: Use Your Lats . . . But DON'T Think About Them
Use your lats when you deadlift . . . but don't think about them. We describe a mental picture as well as a few cues to help you do just that. Click here to read.
Blast from the Past: The Press: Get a Grip!
Add pounds (or kilos) to your press by getting the correct grip and wrist position when you set up! Click here to watch.
Blast from the Past: Save Time During Your Workouts!
For those whose workouts are taking longer than they would like (or can afford), we cover two tactics to save time at the gym (with an included video). Click here to read.
NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!
Click here to head to the Testify Store.
WHAT'S COMING UP
Heads up! Concrete work on the parking lot will be performed starting May 8th, and as a result, some areas of the parking lot will be restricted for the next 3 weeks.
The annual Testify Barbell MAYhem was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, referees, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!
Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
Starting Strength Self-Sufficient Lifter Camp
May 20, 2023
Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.
Click here to register or for more information.
Testify Strongman Summer Showdown
June 17, 2023
Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!
Click here to register or for more information.
Testify IronFest V
July 8, 2023
IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.
Click here to register or for more information.
THIS WEEK’S CONDITIONING
Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)
Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)
Compare to 2023.03.06.
Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds
Score = lowest distance
Compare to 2023.02.13.
Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute
Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute
Compare to 2023.01.16.
Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.
Compare to 2023.01.16.