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The M&F STrengTh SerieS

www.muscle-fitness.co.uk/strength


the M&F strength seriesthe big 3 lifts

squat, bench, deadlift

By Elliot Newman and Andy BoltonPhotography by Chris Bailey: Bailey Images

Shot on Location at: Olympic Sports Gym, Ashton Under Lyne, Manchester http://www.olympicsportsgym.co.uk/

the M&F Strength SerieS Project team Andrew Berrie, Martin Cheifetz, Joanna Green, Neil Molyneaux, Sarah Patterson, John Plummer, Leigh Shrimpton, Matt Turner

Every care is taken to assure the accuracy of the information in The M&F Strength Series, The Big 3 Lifts but no responsibility can be accepted for the consequences of actions based on the advice contained herein.

Weider Publishing Ltd. makes every effort to ensure that the advertising contained in The M&F Strength Series, The Big 3 Lifts is derived from respectable sources. It does not, however, assume responsibility for the advertisements,

nor any claims and representations made therein, nor the quality or delivery of the products/services themselves.

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ISBN 978-1-78420-032-9 (PDF version)

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However, Andy’s greatest achieve-ments have, without doubt, come on his favourite lift: the deadlift. These achieve-ments have earned him nicknames such as ‘The Jack’ and ‘The King of the

Deadlift.’ He became the first man to deadlift in excess of 1,000 lbs when he pulled a faintly ridiculous 1,003 lbs in 2006. In 2009 he followed it up with a lift of 1,008 lbs.

He’s also done crazy feats of strength like deadlifting 900 lbs for three reps at the Arnold Classic

Strongman event (beating the self-proclaimed ‘World’s Strongest Man’ Mark Henry – who could manage only two reps). He’s also pulled 800 lbs for five reps and can pull 600 lbs so fast that you’ll miss it if you blink.

Perhaps more impres-sively than anything is the

sheer number of times Andy has pulled 900 lbs (410 kg) or more in competition. He’s achieved this impressive feat over 40 times and counting. When you consider that only 14 men in history have pulled 900 lbs plus in competition—and many of them only did it once—you realise just how good Andy is at the deadlift.

In terms of records set and longevity, nobody else comes close.

Now in his 40s, Andy is still going strong, still training three or four times a week in his hometown of Leeds. These days he also spends quite a bit of time writing newsletters and books for his readers, as well as training others— sharing his wisdom and helping them to reach their strength potential.


Andy Bolton is a powerlifter from Leeds, UK. During the course of his 20 plus years in the world of strength sports, he has competed in both powerlifting and strongman.

He’s won six WPC world powerlifting titles, two WPO world powerlifting titles and the BPC British powerlifting title more times than he can remember. Seriously, we asked and he literally couldn’t remember how many times he’s won it!

Andy is one of the strongest squatters of all time, with a 1214-lb squat to his name—done when he set the all-time total record in competition against some of the best lifters to have ever walked the planet.

AbouT Andy BoltonThe M&F STrengTh SerieS

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“ He became tHe first man to deadlift in excess of 1,00o lbs wHen He pulled a faintly ridiculous 1,003 lbs in 2006. in 2009 He followed it up witH a lift of 1,008 lbs”


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The powerlifts are far easier to master from a technical perspective than the Olympic lifts and don’t require anything like the volume of sets and reps to become very strong on them.

Consider the fact that Andy has trained once a day, three to four times a week and become a truly world-class powerlift-er—a legend of the iron game, in fact.

In contrast, most Olympic lifters who become world-class have to train multiple times, most days of the week. As you can see, you cannot train like a world-class Olympic lifter… not if you have a life outside the gym anyway.

But you can train like a world-class powerlifter, so long as you have an hour to spare three or four times a week.

The three powerlifts surpass kettlebell and dumbbell training when it comes to building maximal strength because they are far easier to load. Kettlebells usually go up to ‘just’ 48 kg and dumbbells become very awkward to handle once you go above a fairly moderate weight.

Bodyweight training can no doubt build world-class upper body strength and core strength. For proof, just take a look at the mind-blowing strength Olympic level


gymnasts display. However, much like Olympic lifting, to get that good at gymnastics (or bodyweight training in general) you have to devote a lot of time. And even if you do, world-class lower body strength will still elude you.

So we come back to the powerlifts…The squat, bench and deadlift allow you

to build massive strength from head-to-toe. Put the effort in and you will be rewarded. Simple as that.

Throw in some rows and you have a simple and effective way to get strong.

Factor in the time-efficiency of barbell training (many lifters have built brutal strength with only a handful of heavy sets per week on each of the three lifts) and you realise that the powerlifts rule when it comes to building maximal strength.

In this special report, powerlifting legend and ‘King of the Deadlift’ Andy Bolton will show you exactly what is required to build your strongest ever squat, bench and deadlift…

Follow Andy’s proven, ‘fool-proof’ plan and you’ll get a lot stronger and, assum-ing your nutrition is ‘on-point’, you’ll add muscle too.

inTroducTionthere Are mAny wAys to Build strength—

ready to get started? let’s dive straight in…

olympic lifting, training with kettlebells, lifting dumbbells, and even using nothing but your own bodyweight.however, when it comes to building pure maximal strength and reaching your true strength potential, nothing can touch the powerlifts.

the squAt, the Bench press And the deAdlift.


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The SecreT To Building Freak-Show STrengTh

chApter 4:

chApter 5:

chApter 6:

chApter 3:

chApter 2: The SquaT

The Bench PreSS

The deadliFT

cycling – The MoST ‘Fool-ProoF’ way To geT STrong

andy’S ‘Three-day SPliT’ For MonSTer STrengTh gainS



chApter 1: The SecreT To Building Freak-Show STrengTh

The secret to becoming instantly stronger and reaching your true strength potential is tightness.

Now, what the heck do I mean when I say ‘tightness?’

Well, when I say tightness, I am simply referring to your ability to get tight when you squat, bench and deadlift.

Here’s why this is important…The tighter you get, the more force you

generate and the more force you generate, the more weight you can lift.

Makes sense, right?More tightness equals more force,

equals more weight liftedTo see how this works for yourself, try this

experiment on a buddy at the gym:Ask him to let you squeeze his hand as

hard as you possibly can, while you focus only on squeezing your hand. Do not tense any other parts of your body, not even your forearms.

Watch his reaction and ask him how strong you felt.

He’ll probably be less than blown away by your grip strength.

Now, here’s the cool bit…

Ask him if you can squeeze his hand again, but this time do the following…

Once you have gripped his hand as if you

were shaking it at the start of a business meeting:▪ Claw grip the floor with your toes▪ Tense your quads▪ Squeeze your butt▪ Contract your abs and lats▪ Flex your bicep and forearm

And finally…▪ Squeeze his hand as hard as you can

You will feel massively stronger than you did the first time – when you only squeezed your hand.

Tensing your entire body causes massive tightness and instant strength gains.

The reason this works is explained by ‘the law of irradiation’, which states that when you contract one muscle hard, the muscles around it and connected to it contract hard as well.

Now you can see why anyone who thinks the bench press is a ‘chest exercise’ or that the squat is a ‘quad’ exercise is sadly mistaken and throwing strength away for free.

The idea of isolating certain body-parts is

The secret to building freak-show strength is simple, yet most gym rats and bodybuilders have no idea what it is. Listen carefully…



not the way to go if you want to build maximal strength.

The squat, bench and deadlift are TOTAL-BODY exercises and in this special report you’ll learn how to squat, bench and deadlift with efficient technique—tech-nique that produces maximum tightness and strength.

From this point forwards, commit to embracing the secret to true strength.Commit to tensing your body as hard as possible on every set and every rep of squats, bench presses and deadlifts that you perform. If you do this, you will be rewarded with instant strength gains and the quickest possible strength gains from week to week.

Burn this into your memory…TighTness is The secreT To sTrengTh!Here are a few tips for getting as tight as possible when you squat, bench and deadlift:

Squeeze the bar as hard as you possibly can. Death-grip it.

Claw the floor with your toes, giving you the most stable base possible (important because ‘you can’t shoot a cannon from a canoe’).

Tense your abs, lats and glutes as hard as you can to give you super-stiffness in your trunk/core.

Tightness lecture over, let’s move on…


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Squatting correctly shouldn’t cause any lower back pain or knee pain.

However, if you choose to squat incorrectly—as 95% of gym rats and bodybuilders do—back pain, knee pain and even shoulder and elbow pain become likely possibilities.

The truth is that practising your technique sounds about as sexy as watching paint dry, but great tech-nique will lead to the fastest possible strength gains and minimum injury-risk.

All of a sudden practising your technique, as opposed to just mindlessly pumping out the reps, became a whole lot sexier.Good – glad we agree on that.

Now let me teach you how to perfect your powerlifting style squat.

chApter 2: The SquaT

The squaT is a greaT lower boDy Developer, but—as you just found out—it’s really a total body exercise, working every muscle you have, albeit with an emphasis on the legs.



When the bar is in the rack position, it should be in-line with your mid-chest. Too high and you have to calf-raise it off the rack. Too low and you have to do a quarter squat to un-rack the bar. Neither option works safely, especially as you get stronger and the weights get heavier

Grip the bar with the narrowest grip you can that doesn’t cause elbow pain (you’ll have to experiment with this).

Step under the bar with a hip width stance, placing your feet directly under the bar.

Your shoulders should be pulled back and down, your chest should be out, your upper back tight and your lower back in a neutral position.

rack PoSiTion:

Take a deep breath of air, get as tight as you can and un-rack the bar. To un-rack it, simply stand straight up with it. Now step back 4-6 inches with your left foot and then do the same with your right foot. Your stance should be shoulder width or slightly wider, your toes turned out somewhere between 5 and 35 degrees depending on your flexibility. You are now ready to squat…



chApter 2: The SquaT Continued

Push your knees out slightly and ‘sit-back’ as you descend. Aim to keep your shins as vertical as possible (they will shift forwards somewhat, but feel like they stay pretty vertical). Under no circumstances should your heels leave the floor.

When the crease of your hip is just below the top of your knee (when viewed from the side) you have hit the bottom of the squat… you are ‘in the hole’

The deScenT:Take SoMe More air in anD GeT even TiGhTer.



As you come up, avoid letting your knees cave in and carry on looking straight ahead or slightly up. Keep your upper back tight – your shoulders back and down throughout.

When you reach lockout, stay tight. Take in more air and either step forwards and rack the bar or descend into another rep.

Bonus tips:On the descent, move as quickly as you can while maintaining complete control of the bar. Note: This may not actually be very quick at all.

On the ascent, drive the bar upwards as hard and as fast as you possibly can. Think speed, speed, speed. That said, never compromise technique for speed. Nail your technique first, then add speed in once you become a competent and efficient squatter.

The aScenT: Do noT breaThe ouT when you are ‘in The hole’ because this will cause you to lose tightness and therefore you’ll lose strength and greatly increase your injury risk. Keep those abs and lats as tight as possible and squeeze the bar hard.



let’s fAce it…Every man (and some women) want a bigger bench. Who hasn’t been asked—and who hasn’t asked—the famous question:

“How mucH ya bencH dude?”

I’ve been asked it many times and I’ve also asked it too. I’m sure you have as well.

The first step toward building a massive bench press is getting your technique right.

The way most bodybuilders (even the pros) and most gym rats bench is a disaster. The typical ‘flat back, flared elbows, touching the upper chest’ style of benching is a nightmare for the shoulders. It beats them up and will lead to injury sooner or later. I’ve seen it happen too many times.

Not only that, it’s weak, too.If you bench flat backed with flared

elbows and you touch your upper chest, you end up with dodgy shoulders and a weak bench! Nice.

There’s only one way a self-respecting human being should bench and that’s powerlifting style.

Don’t worry, it’ll build just as much muscle as the style that destroys your shoulders but it’ll also let you lift way more weight. Sounds good, right?

chApter 3: The Bench PreSS

ah, The benCh preSSEveryone’s favourite lift. Well, not mine, that’d be the deadlift, but that’s another story.

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here’s how you do it…The Powerlifting Style Bench PressSet-Up Position:Lay on the bench so your eyes are directly under the bar

Grip the bar with a grip no wider than ‘pinky finger on the ring.’ If you have a history of shoulder pain or injuries, take a narrower grip—index fingers an inch from the smooth part of the bar

Spread your feet as wide as you can, drive your knees out and tense your glutes as hard as possible. This creates a stable base. (Think in terms of a pyra-mid—they didn’t build them with a narrow base so you shouldn’t bench with a narrow stance either).

Pinch your shoulder blades together and force your chest out to create a slight arch in your back. (The more you arch the shorter the range of motion, but the

greater the risk of back injury). However high you decide to arch, your shoulder blades must be pulled back and down and your chest must be forced out. No ‘flat back’ benching allowed here—it’s rough on the shoulders.

Take a deep breath into your belly, and with the help of a spotter if necessary, contract your lats hard and pull the bar out of the rack. Pull it out until it’s directly over your nipple line. You’re now in the start position and ready to take the bar for a ride.



The deScenT:puShinG your feeT inTo The floor, DrivinG your kneeS ouT anD keepinG your GluTeS aS TiGhT aS poSSible, brinG The bar Down in a STraiGhT line, So ThaT iT TouCheS your nipple line.As you descend, death grip the bar, keep your lats tight and ensure your shoulders stay back and down.Do not bounce the bar off your chest. Maintain control.

The Bench PreSSContinued



The aScenT:onCe The bar TouCheS your CheST,

eiTher pauSe for a SeConD or Two (while STayinG

TiGhT anD holDinG your breaTh) or iMMeDiaTely Drive The bar off your CheST TowarDS loCkouT.Push the bar in a straight line or slightly towards your face. Do not push it way back towards your face, as this can be rough on the shoulders.

If you want, breathe out at the sticking point—while keeping tight. Otherwise, breathe out a little at the top, take in some more air and descend into another rep.

JusT like The squaT:Go down under total control, as quickly as you can. Then come up as fast and explosively as possible, while maintaining perfect form.



sounds pretty simple, right?yeT The realiTy iS ThaT, Done inCorreCTly, The DeaDlifT Can injure baCkS anD pop biCepS faSTer Than you Can ever iMaGine.

Those injury possibilities can be more-or-less eliminated by using correct form. Right here, I’m going to teach you how to deadlift with correct form, so you can pull huge weights off the floor without busting yourself up in the process.

To squat and bench heavy you need a spotter or a very solid power

chApter 4: The deadliFT

The deadlift is a brutal test of strength. There’s a bar on the floor; your mission is simply to grab it with straight arms and then stand up straight with it in your hands.



rack—and the power rack isn’t ideal if you miss a rep. But the deadlift can simply be dropped if you stall half way up, so you don’t need a spotter. This makes the deadlift a great lift if you train solo.

Indeed, if you do train solo and don’t have a power rack you trust, switch back squats for front squats or double kettlebell front squats and ditch the bench press in favour of the military press or double overhead kettlebell press.

You can still get very strong doing a programme like that. Anyway, let’s move on and talk about deadlift technique:

Approach the bar with a hip width stance (a shoulder width stance will mess up your technique). Point your toes straight ahead or turn them out very slightly. Be sure to deadlift wearing deadlift slippers or Chuck Taylors—failing that, go barefoot.

Relax your upper back, keep your lower back neutral and hinge at the hips—with little knee bend—to descend to the bar.



The deadliFT Continued

Grip the bar with a double overhand grip. Your thumbs should be nearly touching the outside of your shins—taking a wider grip stresses the biceps, increases the range of motion and reduces the weight you can lift.

Take a deep breath of air into your belly and pull yourself down to the bar until it’s touch-ing your shins and your hamstrings feel tight and loaded. Your upper back can be rounded but your lower back must still be in a safe, neutral position.

Drive the bar off the floor as hard as you can, keeping the bar as close to your body

as possible. When the bar gets just past your knees, drive your glutes forwards to lock the bar out. Stand perfectly erect at lockout—do not lean back.

Take a sip of air and descend quickly. Alternatively, drop the bar, reset your stance and grip, and pull another rep.

A quick note about your grip on deadlifts:

Until you get reasonably strong, use a double overhand grip. Once you get pretty

strong use this grip on your warm up sets for as long as it’ll hold out.

then you hAve two choices:

Use the Olympic lifting hook grip. The hook grip is double overhand

but the index and middle fingers cover the thumb. This is pretty uncomfortable at first, but man-up and you’ll get used to it.

or…Use the powerlifting style mixed grip where one hand is in the same overhand position as the double overhand grip, but the other hand is under the bar, palm facing back-wards. If you use this mixed grip, be sure to switch hand placement on every set to avoid uneven upper back development.



chApter 5: cycling – The most foolproof way to get strong

There are many ways to get strong. But none are as foolproof as cycling and none work so well for beginners, intermediates and advanced lifters alike.

I know of lifters who’ve read all of Louie Simmons’ articles on the Westside Barbell

System of strength training and still have no idea how to get strong.

Am I saying Westside doesn’t work? no: it definitely works.

However, I think you need to train at Westside to fully grasp the system.

It’s similar with many Russian strength training programmes. You

need to be pretty sharp with your

maths,

Some of the strongest lifters to ever walk the face of the Earth have used cycling to build superhuman strength. Ed Coan and “Captain” Kirk Karwoski are two great examples and without meaning to sound big headed, so am I.

So, how doeS cycling work?

otherwise you can end up very confused.But cycling? Cycling makes things really

easy—as you’re about to find out!Remember, although cycling might not be

as ‘sexy’ as some other training systems it has been around for a long time for one reason and one reason only: it gets results.

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As you can see, the weights get heavier as the weeks go by and the reps decrease. Each week there will be multiple warm up sets before the one working ‘top’ set.

These warm up sets allow you to perfect your technique and get in some volume.

on week one—where the top set is 120 kg for eight reps—the warm up sets might look like this:

On week eight—where the top set is a PB 185 kg for one rep—the warm up sets will look somewhat different. There’ll be more of them, because the top set is a 1RM attempt, and they’ll be lower in reps because when you’re working to a max you want to do the fewest number of reps possible that still warms you up, without tiring you out before your PB attempt.

here’s how the sets might look on week eight:

leT’S check ouT a couPle oF exaMPleS:eight-week cycle for A lifter with A 180 kg BenchThis is a cycle that a very strong bench presser might use. It’s eight weeks long and, as with all cycling programmes, it starts moderately light and gradually works you up to a new personal best (PB).

here’s the cycle:Week 1: 120 kg x 8Week 2: 130 kg x 8Week 3: 140 kg x 5Week 4: 145 kg x 5Week 5: 155 kg x 3Week 6: 165 kg x 3Week 7: 175 kg x 2Week 8: 185 kg x 1 (new 5 kg PB)

week one:Weight reps setsBar 20 140 kg 5 260 kg 5 280 kg 8 1100 kg 8 1110 kg 8 1120 kg 8 1

week eight:Weight reps sets40 kg 5 260 kg 5 280 kg 5 1100 kg 5 1120 kg 3 1140 kg 3 1160 kg 1 1170 kg 1 1177.5 kg 1 1185 kg 1 (new PB) 1


six-week cycle for A lifter who cAn deAdlift 160 kg for three reps:This lifter has only been training six months, but is making fast progress. His goal is to add 10 kg to his deadlift three rep max in six weeks. An ambitious goal, but entirely possible for a beginner/intermediate who is highly motivated…

here’S anoTher exaMPle oF a cycle. ThiS TiMe For The deadliFT.

here’s the cycle:Week 1: 125 kg x 8Week 2: 135 kg x 5Week 3: 145 kg x 5Week 4: 155 kg x 3Week 5: 162.5 kg x 3

(Beats old PB By 2.5 kg)Week 6: 170 kg x 3 (new PB)

After the main exercise performed using the cycling approach, follow up with a few assistance exercises to work primarily on your weaknesses.for example, here’s how your bench day might look:

Bench dAy:Bench press: (follow cycle)close grip Bench press: 6-8 x 2-3 setschin up: 8-10 x 3-4 setsDumBBell roW: 10-12 a side x 3-4 sets

deAdlift dAy:DeaDlift: (follow cycle)leg press: 6-8 x 4-5 setskettleBell sWing: 10 x 5 setscalf raises: 20 x 2 setsWeighteD plank: 10 seconds x 3 sets

your deadlift day might look like this:

Generally speaking, the stronger you get, the lonGer your cycles can be. beginners can thrive on cycles of four to six weeks. My cycles tend to last 12 weeks and sometimes 14.

The jumps you take between sets are personal. you’ll figure this out over time, as you gain experience. To start off with, jump 10% of your one rep max between sets. So if you can squat 200 kg you’ll take 20 kg jumps between sets. if you can bench 75 kg, you’d jump 7.5 kg between sets.

it’s ok to throw a few sets of sixes and sevens in on the first two or three weeks of a long cycle. however, in general, sets of five and below are where the party’s at when it comes to building strength.

practise every rep of every set, of every training session as if it were a heavy single , even your warm up sets with just the bar. This helps you nail your form, avoid silly injuries that can arise when you disrespect light weights, and help you to feel less pressure when the going gets heavy.

avoid failure at all costs. push yourself hard, but never fail a rep. The only acceptable time to fail a rep is if you attempt a new pb and don’t quite get it. if you’ve planned your cycle correctly, you shouldn’t ever miss reps in training. rumour has it that ed Coan—the strongest pound-for-pound powerlifter to ever live—never missed a rep in training. he missed a few in competition, but never in the gym.

A few importAnt notes on cycling:




now ThAT you underSTAnd how cycling workS, you’re reAdy to try…

if you’re looking for a proven way to get strong that’s super-easy to follow, i recommend you give this a try.here’s how it works:

chApter 6: andy’S ‘3 day SPliT’ For monster strength gains

For the best part of 20 years, my training routine has pretty much consisted of a bench day, a squat and deadlift day, and an assistance day.

here’s the full routine:monDayBench press (pinky on the ring grip): follow your cyclethree-BoarD Bench press (close grip): 6-8 rePs x 2-3 setsseateD DumBBell shoulDer press: 15-20 rePs x 2 setsBanD pushDoWn: 15-20 rePs x 2 setsWeDnesDaysquat: follow your cycleDeaDlift: follow your cycleleg press (deadlift stance): 10-15 rePs x 3-4 setscalf raise: 15-20 rePs x 2-3 setsfriDaychin up: 3-5 rePs x 3-5 sets (add weight if PossiBle)machine roW: 8-10 rePs x 3-4 setsreverse lunge: 6-8 rePs Per side x 3-4 setskettleBell sWing: 10 rePs x 10 setsDumBBell siDe BenD: 5 rePs Per side x 2 sets

Monday – Bench press plus assistance exercisesWednesday – Squat and deadlift plus assistance exercisesFriday – Assistance day

Alternatively, you could train Tuesday, Thursday and Saturday. Or Monday, Wednesday and Saturday.

You get the idea. Three non-consecutive days works best.


if you’re the kind of person who gets bored easily, switch up your assistance exercises every four weeks. for instance:On Monday, swap the three-board bench press with a close grip, for two-board bench presses with a wider grip. Also, choose to pause your reps for a second when the bar touches the board.

On Wednesday, instead of deadlift stance leg presses, use a wide stance with your toes flared out 30 degrees.

On Friday, instead of chin ups, do wide grip pull ups.you get the idea.

now, get designing your cycles. then get to the gym, put in the hArd work And prepAre to get

a lot stronger.

keep in MinD That most of your assistance work should be done for five reps and upwards. In the above example, only the chin ups utilise fewer than five reps.

You can also change the rep ranges on assistance exercises. For instance, instead of getting rid of kettlebell swings after four weeks on your Friday workout, switch from 10 x 10 done as explosively as possible with a moderate weight, to 5 x 5 as heavy as you can.

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LET POWERLIFTING LEGEND ANDY BOLTON SHOW YOU EXACTLY HOW TO BUILD BRUTAL STRENGTHn Explode Your Squat – Learn how to master your squat technique

n Explode Your Bench – Learn how to master your bench press techniquen Explode Your Deadlift – Learn how to master your deadlift techniquen Supersize Your Strength – Andy’s proven 16 week training programme

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