Cutting Weight for a Meet

Eian BirtcherDecember 7, 2018Comment

300 Rep Warmup

If you train with me, or have read some of my other articles, you know I’m not a big fan of warming up. No stretching, do a couple light reps, and you’re good to go. Lately, I have taken a different approach

Eian BirtcherNovember 2, 2018The Old School Gym New PhiladelphiaTraining, ArticlesComment

3 Exercises to Help Increase Your Squat

Weak hips and glutes are a common issue in beginner’s, as they are muscles that are not heavily utilized in normal day to day life. However, it can also be a weak and undertrained area for experienced lifters. Below are some of my favorite accessory movements to help strengthen these areas.

ArticlesEian BirtcherSeptember 24, 2018The Old School Gym New Philadelphiapowerlifting, squatComment

Leg "Drive"

Out of the big three lifts, bench press is the lift done most frequently by average gym goers, yet probably the most misunderstood. To most, it is simple, it is a chest movement. In reality, when benching efficiently, it will require strong lats, rear delts, triceps, core and even legs. In this article we are going to look at the use of leg “drive”.

3 Keys to a 600+ Pound Deadlift

If your deadlift is lagging, you need to read this article!! As a powerlifter competing in the 198 class, I have compiled three elite totals in my short time . My best lift is the deadlift, pulling 650 at 198 conventional and sumo. I want to share some advice and key tips that you can use to strengthen your deadlift.

Overhead Squat Assessment and the Kinetic Chain

What does your overhead squat say about you?

Getting The Most Out of Your Belt

Want to know how to get more out of your weightlifting belt?

Don't Over Think It

I believe the number one, limiting factor in most people’s training is OVERTHINKING, paralysis by analysis. Thinking you HAVE to do specific things to make progress, when in reality you are probably doing them to fit in