{"id":46810,"date":"2023-06-26T11:24:33","date_gmt":"2023-06-28T18:17:41","guid":{"rendered":"https:\/\/www.elitefitness.com\/articles\/?p=46810"},"modified":"2023-06-28T14:24:33","modified_gmt":"2023-06-28T18:24:33","slug":"evolutionary-org-522-how-to-get-more-from-training-bench-press-squats-deadlifts","status":"publish","type":"post","link":"https:\/\/www.elitefitness.com\/articles\/evolutionary-org-522-how-to-get-more-from-training-bench-press-squats-deadlifts\/","title":{"rendered":"Evolutionary.org 522 &#8211; How to get more from training (Bench Press, Squats, Deadlifts)"},"content":{"rendered":"<div class=\"player_container player-46810\" ><div class=\"spp_player_textabove\"><b>  <\/b><\/div><div id=\"sm2-46810\" class=\"playercontent sm2-bar-ui compact flat full-width full-width-player\"><div class=\"bd sm2-main-controls\">\n\t\t\t\t\t\t\t\t\t<div class=\"sm2-inline-element sm2-button-element\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-button-bd\" style=\"background: transparent 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style=\"display:none;\">0.75x<\/div>\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"playerpitch1\">1x<\/div>\n\t\t\t\t\t\t\t\t\t\t<div class=\"playerpitch2\" style=\"display:none;\">1.25x<\/div>\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"playerpitch3\" style=\"display:none;\">1.5x<\/div>\n\t\t\t\t\t\t\t\t\t\t<div class=\"playerpitch4\" style=\"display:none;\">2x<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"sm2-button-bd\" style=\"\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"secrewind\"><\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"sm2-playlist\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-playlist-target\"><\/div>\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress-bd\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress-track\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress-bar1\" 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class=\"bd sm2-playlist-drawer sm2-element\">\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<div class=\"sm2-playlist-wrapper\">\n\t\t\t\t\t\t\t\t\t<ul class=\"sm2-playlist-bd\"><li><a href=\"https:\/\/feeds.soundcloud.com\/stream\/1550373922-elitefitness-podcast-evolutionaryorg-522-how-to-get-more-from-training-bench-press-squats-deadlifts.mp3\">Evolutionary.org 522 &#8211; How to get more from training (Bench Press, Squats, Deadlifts)<\/a><\/li><\/ul>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div><div class=\"sppbuttons\" style=\"\"><a class=\"button-itunes\" target=\"_blank\" style=\"display:none !important;\" href=\"https:\/\/itunes.apple.com\/ca\/podcast\/evolutionary-radio\/id1071339501?ls=1\">Apple Podcasts<\/a><a class=\"button-g-play\" target=\"_blank\" style=\"display:none !important;\" href=\"https:\/\/www.google.com\/podcasts?feed=aHR0cHM6Ly9mZWVkcy5zb3VuZGNsb3VkLmNvbS91c2Vycy9zb3VuZGNsb3VkOnVzZXJzOjgxMjkyNDQ5Ny9zb3VuZHMucnNz\">Google Podcasts<\/a><a 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href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5zb3VuZGNsb3VkLmNvbS91c2Vycy9zb3VuZGNsb3VkOnVzZXJzOjgxMjkyNDQ5Ny9zb3VuZHMucnNz\"><\/a><a class=\"spp-button-custom4\" target=\"_blank\" style=\"display:none !important;\" href=\"\"><\/a><a class=\"spp-button-custom5\" target=\"_blank\" style=\"display:none !important;\" href=\"\"><\/a><a class=\"spp-button-custom6\" target=\"_blank\" style=\"\" href=\"https:\/\/podcasts.apple.com\/ca\/podcast\/evolutionary-org-522-how-to-get-more-from-training\/id1511973055?i=1000618376218\"><\/a><a class=\"spp-button-custom7\" target=\"_blank\" style=\"\" href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5zb3VuZGNsb3VkLmNvbS91c2Vycy9zb3VuZGNsb3VkOnVzZXJzOjgxMjkyNDQ5Ny9zb3VuZHMucnNz\/episode\/dGFnOnNvdW5kY2xvdWQsMjAxMDp0cmFja3MvMTU1MDM3MzkyMg?sa=X&ved=0CAUQkfYCahgKEwjAlYbhyOb_AhUAAAAAHQAAAAAQhwE\"><\/a><a class=\"spp-button-custom8\" target=\"_blank\" style=\"\" href=\"https:\/\/open.spotify.com\/episode\/3OIxdaW9vJq76dWkPcWUEB\"><\/a><\/div><\/div>\n<p>  <a href=\"https:\/\/www.elitefitness.com\/articles\/wp-content\/uploads\/2023\/06\/Evolutionary.org-522-How-to-get-more-from-training-Bench-Press-Squats-Deadlifts-.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-45758 size-medium\" src=\"https:\/\/www.elitefitness.com\/articles\/wp-content\/uploads\/2023\/06\/Evolutionary.org-522-How-to-get-more-from-training-Bench-Press-Squats-Deadlifts-.jpg\" width=\"1280\" height=\"720\" \/><\/a><\/p>\n<div align=\"center\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/Z9O-roEfQIM\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<p>Your hosts Stevesmi and Da Mobster discuss - How to get more from training (Bench Press, Squats, Deadlifts)<\/p>\n<p>\u2022\tWhat Mobster does (rotate versions)<br \/>\n\u2022\tThe pull in (chest) pull out (rear delts) and squeeze (contraction), feet locked (for stability) for bench press techniques<br \/>\n\u2022\tThe trick of changing angles you put your chest in<br \/>\n\u2022\tSwapping rep ranges around<br \/>\n\u2022\tPushing out for better lateral quad engagement on Squats and more<br \/>\n\u2022\tLeg Press for deadlifts (push into the floor)<\/p>\n<p>Link to article: <a href=\"https:\/\/www.evolutionary.org\/the-training\/\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/the-training\/<\/a><\/p>\n<p>Link to training podcasts: <a href=\"https:\/\/www.evolutionary.org\/tag\/training\/\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/tag\/training\/<\/a><\/p>\n<p>Links to Evo threads:<\/p>\n<p>1.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/training-tips-60709.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/training-tips-60709.html<\/a><\/p>\n<p>2.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/best-training-split-38949.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/best-training-split-38949.html<\/a><\/p>\n<p>3.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/hypertrophy-training-vs-old-school-training-28117.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/hypertrophy-training-vs-old-school-training-28117.html<\/a><\/p>\n<p>4.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/classic-body-builder-training-golden-era-10331.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/classic-body-builder-training-golden-era-10331.html<\/a><\/p>\n<p>5.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/training-critique-basic-weight-lifting-80015.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/training-critique-basic-weight-lifting-80015.html<\/a><\/p>\n<p>For 1-on-1 coaching\/consultation\/source help requests hit up Stevesmi  <\/p>\n<p><a href=\"https:\/\/www.elitefitness.com\/forum\/members\/stevesmi.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.elitefitness.com\/forum\/members\/stevesmi.html<\/a><\/p>\n<p><a href=\"https:\/\/www.evolutionary.org\/forums\/members\/stevesmi.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/members\/stevesmi.html<\/a><\/p>\n<p>Where to get blood tests: <a href=\"https:\/\/www.evolutionary.org\/forums\/source-talk\/bloodwork-private-md-5695.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/source-talk\/bloodwork-private-md-5695.html<\/a><\/p>\n<p>Please note we\u2019re not doctors and the opinions are ours. It\u2019s our view and is based on our experience and views on the topic. Our Podcasts are for informational purposes and entertainment only. The Freedom of speech and 1st amendment applies.<\/p>\n<div style='text-align:left' class='yasr-auto-insert-visitor'><\/div>","protected":false},"excerpt":{"rendered":"<p>0.75x 1x 1.25x 1.5x 2x 0:0000:33:30 Evolutionary.org 522 &#8211; How to get more from training (Bench Press, Squats, Deadlifts) Apple PodcastsGoogle PodcastsPlayer EmbedShare Leave a ReviewListen in a New WindowDownloadSoundCloudStitcherSubscribe on AndroidSubscribe via RSSSpotify Your hosts Stevesmi and Da Mobster discuss &#8211; How to get more from training (Bench Press, Squats, Deadlifts) \u2022 What Mobster [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":46813,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[486],"tags":[560,561],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":0,"sum_votes":0},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Evolutionary.org 522 - How to get more from training (Bench Press, Squats, Deadlifts) - Articles and Blog - EliteFitness.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.elitefitness.com\/articles\/evolutionary-org-522-how-to-get-more-from-training-bench-press-squats-deadlifts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Evolutionary.org 522 - How to get more from training (Bench Press, Squats, Deadlifts) - Articles and Blog - EliteFitness.com\" \/>\n<meta property=\"og:description\" content=\"0.75x 1x 1.25x 1.5x 2x 0:0000:33:30 Evolutionary.org 522 &#8211; 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