Barbell Basics | Anatomy of a Barbell | Barbell Buyer's Guide

/ Testify Strength & Conditioning/

Starting Strength Coach Phil Meggers covers the basics of an Olympic barbell - sleeves, collars, shaft, knurling, diameter, score marks, etc. He also talks about what to look for - and NOT look for - when purchasing a barbell.

(A Blast from the Past video originally published on 10/17/22)

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It Doesn't Get Easier - But Everything Else Does

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 02/05/21)

A while back, one of our younger lifters - we’ll call him Mike - finished a set of 5 reps at 275 lb on the deadlift. Mike thought this was a pretty tough set, and upon lowering the barbell to the floor after the last rep, he stood up, turned to me, and we had the following conversation:

Mike: Phil - that was awful.

Me: The funny thing is, as you get stronger, someday you’re going to pull 315 lb for that same set of 5 reps, and it will be just as “awful,” but by the time you can do that, then doing what you did today - pulling 275 for 5 reps - will no longer be terribly difficult.

Mike: So . . . it’s kind of like eating really terrible food so that other food won’t taste as bad.

Me: Sure.

While this definitely made me chuckle, Mike actually understood the point quite well: Training doesn’t get easier, but everything else does.

IMG_6151.jpg

When a lifter is new at Testify, it’s pretty common to get some version of this question at the end of a set: “This Weight was pretty heavy - I should probably just stick with This Weight next time, right?”

While this is an understandable line of thinking, it misses out on a key concept, which is that only when you force yourself to lift The Next Weight and The Weight After That does lifting This Weight become easier. If squatting 135 lb is difficult right now, don’t worry - it will become easier after you’ve squatted 140 lb, 145 lb, and so on. Squatting 135 lb until the end of time doesn’t work.

In school, when you pass 6th grade, you move on to 7th grade, and then to 8th grade. By the time you’re in 8th grade, your 8th grade homework might be challenging, but the work you did back in 6th grade is easy by comparison. . . because you’re now in 8th grade.

Not only do previous work weights become easier to lift as you get stronger - other physical tasks in your life become easier as well. You become stronger, but the driveway doesn’t get any longer, and snow doesn’t get any heavier, so shoveling the driveway becomes easier. You become stronger, but gravity doesn’t become more powerful, so keeping your balance becomes easier.

Training will always be challenging, but the fact that you continue to step up to that challenge means you become stronger and more capable. So keep eating that terrible food. You’ll be better for it.

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?

Why Squatting has become Impossible (6 reasons)

/ Testify Strength & Conditioning/

Is the squat impossible for you, or does it seem impossible to make progress on your squat? Starting Strength Coach Phil Meggers gives 6 possible reasons why as well as how to address them.

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.

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?

The Testify Gazette - February 17, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Why is EVERYONE Failing Their Deadlifts? (WHAT’S REALLY GOING ON?) (click the title to watch):

MrGrigs681
2:16 I occasionally video myself on deadlifts to check my form and noticed that my supinated side does sometimes swing out like you mentioned in the video. Do you have any tips on how to correct this?

Phil
I’d recommend reading the article below, which was written by fellow Starting Strength Coach Mia Inman:

An Examination of Control of the Supine Hand in a Heavy Deadlift
https://startingstrength.com/article/an-examination-of-control-of-the-supine-hand-in-a-heavy-deadlift

She provides an excellent analysis for some of the reasons why this happens (as it’s multifactorial), and she provides some cues to potentially help with this issue (specifically – check the drawing with accompanying cues at the very end of the article).

It’s not a light read, but it’s a good one. In the meantime, you can cue yourself to pull the thumb of the supinated hand back.

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Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

Why is EVERYONE Failing Their Deadlifts? (WHAT’S REALLY GOING ON?)
A lot of people are failing their deadlifts for a reason that's completely and easily preventable. Phil explains and demonstrates. Click here to watch.

 

The Best Way to Warm Up for Lifting (do not do this...)
Want to warm up efficiently for lifting? Make sure you're not making this mistake. Click here to read.

 

Blast from the Past: Leg Drive in the Bench Press | Get a Bigger Bench
Forgetting to use your legs when you bench or just not sure how? In this video - our 4th in a series of Saturday Shorts on fixing the bench - Phil quickly discusses and demonstrates how to drive with your legs when benching. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 3: TWO Ways to Fix Your Stance
We cover two easy fixes for your stance when performing the press. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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.

Testify Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2024.12.16.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.11.25.

Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2024.10.28.

Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min

Compare to 2024.10.28.

As always, we hope this helps you get stronger and live better!

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.

The Best Way to Warm Up for Lifting (do not do this...)

/ Testify Strength & Conditioning/

Never use 2.5 lb plates . . .

Specifically, never use 2.5 lb plates in your warm-ups . . . mostly . . . kind of.

using 2.5 lb plates in your warm-up? Let’s not be crazy here, folks.

Some elaboration is warranted here, but we’ll keep this short and quick.

The Three Criteria for a Good Warm-up
Remember that there are three criteria for a good warm-up. First, the warm-up needs to prepare you for your work sets, so the weight needs to get heavier throughout the warm-up, and this will typically be done in roughly equal increments.

Second, the warm-up should not exhaust you by the time you get to your work weight, so you’re typically going to taper your warm-up reps from one set to the next. Once you’ve put weight on the bar, something like 5-3-2-1 works pretty well as you’ll see in the example below (with 225 lb as the work weight):

45 lb x 5 x 2 (empty barbell)
95 lb x 5
135 lb x 3
185 lb x 2
205 lb x 1
—————
225 lb x 5 x 3 (work sets)

Could Julie do 90b for a warm-up? sure, but it takes two 10 lb plates and one 2.5 lb plate per side. 95 lb (i.e., one 25 lb plate per side) is far simpler.

Third - and this is what we’re talking about today with the absence of 2.5 lb plates - the warm-up should bow to convenience whenever it’s possible and reasonable to do so. It’s very convenient to choose your warm-up weights so that they end with the number five, e.g., 85 lb, 95 lb, 105 lb, etc., and if you do this, you don’t need to use 2.5 lb plates when warming up (if you use 2.5 lb plates, your weight selection will end with a zero such as 90 lb, 100 lb, 110 lb, etc.).

“Are You Sure This is OK?”
This works well because, in general, you don’t need to be nitpicky with your warm-up weight selections, and by avoiding 2.5 lb plates, we’ve now simplified the process by reasonably reducing the options we choose from when warming up.

Two Exceptions
This is a general recommendation, and as such, there are some exceptions.

First, you might want to be slightly more picky with your last warm-up set, and if that’s the case, you might choose to use 2.5 lb plates so that your last warm-up weight can end with a zero.

Second, if your work weight is less than 100 lb, you might need to use 2.5 lb plates in some of your warm-ups. For example, if you’re pressing 87.5 lb for the work weight, your warm-up might contain some weights ending in the number zero such as 70 lb or 80 lb, and you’ll need 2.5 lb plates to load those weights. However, if your work weight is 100 lb or more, most or all of your warm-up weights can end with a five, and thus you can skip the 2.5 lb plates.

Keep it simple, ditch the 2.5 lb plates in your warm-ups (with an exception here and there), and as always, we hope this helps you get stronger and live better . . . and train more efficiently.

-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?

Leg Drive in the Bench Press | Get a Bigger Bench

/ Testify Strength & Conditioning/

Forgetting to use your legs when you bench or just not sure how? In this video - our 4th in a series of Saturday Shorts on fixing the bench - Starting Strength Coach Phil Meggers quickly discusses and demonstrates how to drive with your legs when benching.

(A Blast from the Past video originally published on 10/15/22)

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.

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?