The Lost Art of Lifting: Old-School Tips, Tricks, and Hard Truths Nobody Talks About Anymore
Where Did All the Common Sense Go? The Lost Art of Lifting
Strength training has evolved massively over the years. Programming has become more refined, recovery methods have advanced, and lifters today have access to more science, data, and technology than ever before However, somewhere along the way, basic, tried-and-tested knowledge got lost. Lifters today argue over optimal training volumes, recovery metrics, and biomechanical efficiency—all while ignoring the simple, brutal truths that the strongest people in history lived by. The kind of knowledge that was passed down in gyms before social media turned lifting into a content game.
I’ve been on the frontline of strength sports for a long time—coaching for nearly 15 years, training for even longer, working with world champions, and seeing what actually works in real-world strength sports. I’ve watched trends come and go. I’ve seen training methodologies overcomplicate the simplest things. And I’ve seen a new generation of lifters skip the fundamentals in favour of chasing instant gratification.
So, this article isn’t going to be another highly structured, polished guide—you’ve got enough of those. Instead, it’s going to be a straight-up list of old-school training wisdom—raw, unfiltered, and probably things you’re not hearing anymore.
Some of it will be blunt. Some of it will go against what modern fitness influencers push. But all of it is built on real experience, real results, and lessons that have stood the test of time.
Okay, I’ll admit—not everything in this list is going to sound like "common sense." Some of these tips might border on the extreme or push the limits of what’s considered reasonable in today’s training world. That’s because true strength isn’t built on comfort and convenience—it’s built on hard work, resilience, and sometimes doing things that others might call excessive. If that’s not for you, that’s fine. But if you’re serious about pushing your limits, read on.
If you’re looking for fancy periodisation charts or a deep-dive into the latest research study, this isn’t for you. But if you want to get brutally strong, avoid the mistakes that kill progress, and train in a way that actually works in the long run—then keep reading.
Let’s get into it.
If your squat walk-out isn’t exactly the same every single lift, you’re wasting energy.
Strength is measured in time.
Take the 2.5kg PB before chasing the 15kg PB. Longevity beats ego.
If you get out of breath tying your shoes, your conditioning is a problem.
Haney shrugs on the Smith machine are one of the best movements for total trap development.
No one trains their neck anymore—but a strong neck is a strong body.
If your hips shoot up too fast, your deadlift is already failing.
Creatine works—if you’re not taking it, you’re missing out.
Bouncing on a box is not a box squat. It’s nothing. Don’t do it.
If you aren’t doing conditioning for Strongman, you’ll gas out before hitting heavy events.
Face pulls should be in every program—if you have shoulder pain, you probably need more.
Speed work isn’t just for advanced lifters—it teaches power production at every level.
Most squat issues come from weak hamstrings and glutes, not quads.
Heavy sled drags fix weak hamstrings, bad conditioning, and lazy training habits all at once.
A strong grip makes everything stronger. If you can’t hold it, you can’t lift it.
If you eat like a child, don’t expect to lift like an adult.
Nobody does direct oblique work anymore, but strong obliques = strong squats.
Training partners make or break your progress. Surround yourself with lifters who push you.
Your warm-up shouldn’t take longer than your training session.
Dumbbell presses fix more imbalances than extra barbell work ever will.
Tucking your elbows too much is just as bad as flaring them too much.
If you’re not doing seated good mornings, your lower back and hips are missing out.
Deficit pulls will make your deadlift explode, but going too deep in a deficit is useless.
Front squats build more deadlift strength than most people realise.
If your upper back is weak, your bench press will never be strong.
High-rep reverse hypers aren’t optional if you want a healthy lower back.
A weak core is holding back every lift you do. Train abs like they actually matter.
Stop looking for shortcuts—there aren’t any.
Strength is earned, not given.
No one cares what your gym PRs are but you.
The best deadlifters don’t just pull heavy—they pull fast.
The best lifters aren’t the ones who talk about it the most.
Hydration is a performance enhancer. Dehydrated lifters lose power.
If you’re benching on a slippery floor, spray hairspray on the soles of your shoes.
Your biceps WILL tear if you don’t train them properly.
Log rows and log curls—Strongman competitors have forgotten their benefits.
If you never feel uncomfortable in training, you’re not pushing hard enough.
Your deadlift’s weak? Fix your starting position first.
One of the most effective self-wrap techniques uses a pair of long-handle needle-nose pliers.
Incline pressing translates to both flat bench and overhead work—use it.
Speed off the floor in the deadlift is king.
If you’re already slow, excessive slow-tempo work is just making it worse.
Conversely, if you’re overly explosive, don’t let it mask your lack of stability.
Upper back strength directly impacts your pressing—don’t neglect it.
Most people who claim to be ‘hard gainers’ just don’t eat enough.
Heavy JM presses fix weak triceps faster than any extension movement.
The seated dumbbell clean is a forgotten gem for upper back stability and development.
No amount of arching will make up for weak upper back, shoulders, pecs, and triceps.
If you are less muscular and athletic now than last year, you may have an injury incoming.
You can teach anyone to squat in one session with a box.
Equi-Block and other liniments can be effective for short-term pain management, but they are not a long-term solution.
The Blueprint for Strength: Takeaways & Actionable Steps
In a world where training is often overcomplicated, the key to long-term strength and success lies in simplicity, consistency, and smart execution. Too many lifters get caught up in chasing trends, maxing out too often, or obsessing over advanced techniques before they’ve mastered the basics. The truth? Progress in strength sports is built on solid foundations, smart adjustments, and unwavering intent. Here’s how to get back to what actually works.
Master the Fundamentals Before Worrying About Advanced Techniques
Before diving into complex programming, chains, bands, or highly specialised variations, make sure you’ve mastered the core lifts. Squat, bench, deadlift, overhead press—these are the backbone of strength. If your technique is shaky or inconsistent, adding fancy accessories won’t fix the underlying issue. Perfect the basics first. A strong foundation will carry you further than any gimmick ever will.
Consistency Beats Intensity
Progress doesn’t happen in a single session. Strength is built through months and years of consistent, structured work. The lifters who make the biggest gains aren’t the ones who crush themselves in one brutal workout—they’re the ones who show up, week after week, without skipping the work. A well-executed, moderate-intensity session done consistently beats one max-effort grind followed by three days of recovery. The goal isn’t to train as hard as possible—it’s to train hard enough, for long enough.
Strength Isn’t Just About Lifting More—It’s About Lifting Longer and Staying Injury-Free
Anyone can push their numbers up for a short period. But if your training leads to chronic injuries, burnout, or breakdown, what’s the point? Longevity in strength sports means training smart. That means balancing heavy work with recovery, rotating exercises to avoid overuse injuries, and listening to your body. If you’re consistently dealing with pain or setbacks, your approach needs to change. Strength isn’t just about today’s PR—it’s about still being strong years down the line.
Fix Your Weaknesses Instead of Avoiding Them
Most lifters instinctively avoid movements they struggle with. Weak at overhead pressing? They’ll just bench more. Weak off the floor in the deadlift? They’ll ignore deficit pulls. This mindset leads to stagnation. The quickest way to improve isn’t by reinforcing your strengths—it’s by addressing your weak points head-on. If a lift feels awful, that’s exactly what needs work. Attack your weaknesses, and your total strength will rise.
Train With Intent—Every Rep, Every Set, Every Workout Should Have a Purpose
Mindlessly going through the motions leads to wasted time and stalled progress. Every training session should have a goal, a focus, and a purpose. Whether it’s improving technique, increasing volume, or reinforcing weak areas, every rep matters. Sloppy, half-hearted training produces mediocre results. Approach each lift with precision, execute every movement with intent, and treat every rep like it’s building towards something bigger.
Apply These Tips, Refine Your Training, and Get Back to What Actually Works
Strength isn’t about gimmicks, shortcuts, or chasing viral trends. It’s about showing up, putting in the work, and refining the process over time. If your training has felt stagnant or inconsistent, strip it back to what matters: mastering the fundamentals, training with purpose, and staying consistent. Progress will follow.
It’s time to train smarter, lift longer, and actually get strong.
Strength That Lasts—Train Smarter, Lift Longer
The strongest lifters aren’t the ones who chase trends or max out recklessly—they’re the ones who commit to smart, consistent training, refine their weaknesses, and focus on longevity. Strength isn’t just about what you lift today—it’s about still being strong years from now.
If you’re tired of second-guessing your programming, running in circles with injuries, or feeling stuck in your lifts, it’s time for a smarter approach. My coaching is built around real-world strength development, longevity, and proven methods that work. Whether you’re a strongman, powerlifter, or just someone who wants to get brutally strong without breaking down, I can help.
💀 Apply for coaching today and start training with purpose. 👉 Click here to get started.
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