Make #GAINZ Braaah

After every "Test Week" at Advanced Training, I post this exact same type of blog.

At this point, it no longer needs an in-depth intro or any form of justification.

I believe the numbers say it all ...

(If you are not impressed, show me your stats. If they are better than these, I will retire from Advanced Training and come train with you.)





Power Points: 3 Biggest Gains




  • Minlionica:               .713 to 0.987 (.274 gain)
  • Mock:                       .841 to 1.101 (.260 gain)
  • Alberino:                  .941 to 1.142 (.202 gain)


DEADLIFT: 3 Biggest Gains


  • Minlionica:        265 to 345    (80lb gain)
  • Blanco:              365 to 405    (40lb gain)
  • Ruszkowski:      285 to 315    (30lb gain)

Pull-Ups: 3 Biggest Gains


  • Mock:              24 to 45       (21 rep gain)
  • Minlionica:      14 to 33     (19 rep gain)
  • Alberino:         28 to 46     (18 rep gain)

Broad Jump: 4 Biggest Gains




  • Mock:                96.5" to 107.5"            (11.0" gain)
  • Mazalatis:          110.5" to 118"         (7.5" gain)
  • Ruszkowski:      101" to 108"            (7.0" gain)

BENCH PRESS: 3 Biggest Gains






  • Mock:         240 to 275 (35lb gain)
  • Perry:         285 to 300 (15lb gain)
  • Uske:          240 to 250 (10lb gain)

When Should I Breathe?

"Should I breathe in or out on the way up?"

I get this question at least once a week.

While the answer is a simple one, it is not simple enough.



I wish I could always say "breathe out on the way up", but I can't.

The real answer is this....

"If you are going to breathe out, do so during the concentric portion of the movement."*

What is the concentric portion of a movement?

To keep it simple, the concentric portion of a movement is when you are overcoming a load.

Simple examples of this are the upward motions used during the bench press, squat, pull-up, and bicep curl.



On the flip side, it would also include the downward motion of something like a rope tricep extension or a lat-pulldown.



It could also be the lateral motion towards you during something like a seated row.



As you can see, there are several directions in which you can overcome a load (aka concentric motions); and as a result, there are different times that you should be breathing out.

To summarize ... "Breathe Out When You Are Overcoming A Load".

When should you breathe in?

Take a wild guess ...

*Note: I am a huge fan of using the valsalva maneuver during training, which actually calls for the athlete to hold his or her breath during the movement.

This is an advanced technique that I will not address in this article and should not be used without the direction of a high level coach.