It takes time to learn how to squat perfectly. And while elite and intermediate programs rightly take this skill-set as a given — any lifter who can double bodyweight squat presumably knows how to do it — and channel it into an expression of strength by progressive overload, that recipe doesn’t work for everyone. Many beginner lifters — whether muffled by injury, lack of proper coaching, or simple gaps in spatial awareness — may not even be able to sit in the squat’s lowest point, unrack the bar safely, or have the cardiovascular resilience to lift an empty bar two dozen times. It’s a problem that highlights the limits in lifting. Once on the bar, weight moves slowly, and elite and intermediate programs, from lively ones like Jacked and Tan to the humorless Smolov , recognize this and focus, through volume and assistance exercise, on jumps and shoring up weaker groups to avoid lags and hiccups on a lift. (Those two programs are wildly different, but both offer higher strength expressions sneak a peek at this website at the end; additionally, not every trainer thinks progressive overload is helpful for intermediate lifters .) Intermediate and advanced programs are also often defined by peaking: pushing that weekly 2.5 or 5-lb. increment over several months to a one-day absolute upper limit of what a lifter can squat. Peaks, historically, are for competition — the Olympics, or a casual gym meet — and work well for elite lifters, who train against talented peers predisposed for the sport, and for intermediate lifters who need an extra push in their routines. The slow march of progressive overload is sometimes the only road to strength. But only when the skill has been mastered.



The cause of the fires is under investigation. A wall heater in the bedroom of an apartment building caused an apartment fire Friday morning in the 300 block of West Pedregosa Street in Santa Barbara. SANTA BARBARA — A wall heater in the bedroom of an apartment building caused an apartment fire Friday morning in the 300 block of West Pedregosa Street in Santa Barbara, authorities said. The fire was reported around 3:20 a.m. The Santa Barbara City Combined Communications Center received a report of a fire in the area, with the first arriving engine reporting nothing showing, according to the Santa Barbara City Fire Department. Fire crews then found an involved unit on the first floor of the complex. An aggressive attack was conducted and the fire was located in a rear bedroom. Residents from adjacent apartments were evacuated, though no injuries were reported, authorities said. “The reporting party lives in the apartment directly above the involved unit,” said Kevin Corbett, fire spokesman. “He awoke to the smell of smoke in his unit.