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In the pursuit of strength pavel reckons greasing the groove is the most effective training program for strength. High volume, low intensity is the way to go in his opinion.

I've had some reasonable success with running and lifting weights. Currently my main goal is improving my running ability and so i have reduced my lifting to only twice a week. This way i can really...

Umm, how would somebody manage to get the weights to the centre of the bar?? Plus the range of motion would be greatly reduced. Just do it normally and put the weight on the ends of the bar.

Yeah you'll find the body just seems to break down on ya sometimes. Don't worry too much about it, they can't all be gems :)

For functional strength, my picks are front squats, deadlifts, cleans, and overhead presses

If you are short on time i recommend the one lift a day program, just pick 1 exercise and only do that 1 exercise. Only takes 10-15 minutes and i find it a good way to work out if time is short. For...

The snatch requires more power than the clean as you have to pull the bar higher to be able to dive under it. I regularly do snatches in my workouts, i mix it up between conventional snatches, hang...

Heres some interesting exercises.

Try some tabata thrusters, grab a couple of light dumbells and hold them at shoulder height as if you were going to press them overhead, now squat down low and then stand back up and press the...

Try the dumbell clean and press, an excellent total body exercise.

Do Farmer walks, excellent for building grip strength.

I dunno about bigger arms, but overhead squats really help strengthen the shoulder girdle and upper back. I suggest you clean the bar up and do front squats, snatch the bar up and do overhead squats.

Yes, overhead squats make you VERY strong.

Yeah, hill sprints dragging some kind of sled is excellent for building the calves, hams, and glutes. Its an excellent exercise for all types of athletes.

Tried good mornings?

Hey i'm currently working out with goals similar to yours. My current workouts consist of doing no more than 10 reps total with my working weight, for example i might do 2x5 or 3x3 or 4x2 etc...

Have a try at 1 leg squats, they might help

Yes, the power clean involves pulling the bar as high as possible, catching it and racking it across the clavicles. The conventional clean involves only pulling the bar high enough to dive under it.

But in the U.S they are illegal, and seeing as Ronnie lives in the U.S he is breaking the law of the land.

In his video unbelieveable video, a low carb day for him was around 200 grams which is not a lot for a 130kg man.