Dr Adam Sawyers

🩺 Medical Doctor & Strength Coach 🚀 500+ Average Lifters Turned Into Superhumans 🏋️ Wanna Be The Strongest At Your Gym? 👇 Click To Get Jacked & Strong

26K followers on instagram

Content insights

Expert Overview

Dr Adam Sawyers is a medical doctor and online powerlifting and strength coach who specializes in teaching accessible, systematic approaches to compound movements like the bench press, squat, and deadlift. With over 15 years of competition experience and a background shaped by early injuries, he emphasizes technique precision, consistency, and deliberate programming over flashy methods. His teachi…

Core Philosophy

Dr Adam Sawyers operates from the core belief that technique must be absolutely consistent and measurable. Having learned to bench press during rehabilitation from a torn pec and subsequent shoulder reconstruction, he developed a systematic approach that prioritizes safety through standardization. His fundamental rule is simple: "Your technique needs to be the exact same every time you bench" — sa…

Key Principles

1. Technique consistency is non-negotiable. Your grip, pause timing, and setup must be exactly the same every single time you lift - no switching between wide and narrow grips or varying your approach. 2. Control every rep completely. You should be strong enough to stop the bar at any point during the movement, and if you can't, you're moving too fast for your current skill level. 3. Stop doing …

Key Ideas & Frameworks

**Technique Standardization Principle** • Your technique must be exactly the same every single time you lift • Stop varying grip width, pausing, or any other technical elements between sessions • Consistency in execution is the foundation for all strength gains • Use objective standards like "bar touches chest, arms locked out" for repeatability **The 10% Drop Method** • Work up to a heavy single…

Actionable Advice

- Practice bench with the exact same grip width, pause timing, and technique every single session to build consistency - Work up to a heavy single at RPE8, then drop 10% for 1x3, then drop another 10% for 4x3 twice per week - Calculate 10% drops by removing one digit from your top single (95kg becomes 85kg, then 75kg) - Pause every bench rep for a two-count on your chest, even during lighter acces…

Checklists & Cheat Sheets

🏋️ Bench Press Progression Checklist (Under 225lbs/100kg) • Same technique every rep: identical grip width, foot position, setup • Pause for 2-count on chest (approximately 1 second) • Day 1: Work up to RPE 8 single, then back-off sets at -10% and -20% • Day 2: 6 sets of 3 reps at 80% current max • Include one pec accessory + one front delt accessory + one tricep accessory • Warm up progressively…

Key Takeaways

1. Technique must be identical every single bench session — same grip width, same pause timing, same setup position every time. 2. Strength development follows three phases: learning the movement (skill acquisition), getting physically stronger (muscle development), and optimizing technique for maximum efficiency. 3. The 10% rule simplifies progression — work up to an RPE 8 single, then drop 10%…