strength

Have you found it yet? You know the training rulebook on how to effectively gain muscle mass? You haven't found it either? That's because there isn't one. Sure, you can consider the latest interwebz article or manifesto as fact because it came from some online fitness guru that gave it away for...

You don’t need expensive tools or a lab to assess your fitness—just innovative, science-backed tests. Whether you’re looking to boost your strength, endurance, or mobility, these DIY fitness tests will give you clear benchmarks and help set you on the right path to your fitness goals. As a...

A solid push day workout isn’t just about tossing weights around—it means training with purpose. Whether your goal is raw strength, muscle growth, explosive power, or functional stability, your workout’s structure makes all the difference. Instead of a generic routine, these four push-day...

Conventional Deadlifts for Tall Lifters - A Complete Set-Up Guide The deadlift. Sometimes looked at as the king of all exercises, a full body movement. It is also a true testament of strength, pick it up and put it down. The deadlift is a technical lift, more so than the bench or even squat for...

Life gets busy, and finding time for fitness can feel like an impossible task. But staying active doesn’t have to mean long, grueling workouts. In fact, short, efficient training sessions can be a game-changer for those with packed schedules. Whether you’re looking to build, maintain, or improve...

It's time we address the question of all questions - the optimal rep range for muscle building. You know that feeling of starting a set and wondering if maybe, just maybe you should do a few more reps, and vice-versa - if doing less reps and lifting heavier would produce the better results. The...

Alex Roberts 11 Feats of Strength That Every Lifter Should Accomplish Other than nutrition the biggest obstacles that keeps seasoned gym rats from accomplishing their fitness and physique goals are gaps in strength and lack of balance in their training. It has been stated by multiple top...

If your push-day workouts feel stale, it’s time to shake things up. Standard barbell presses and machine work can build muscle, but repeating the same movements weekly leads to plateaus and gaps in strength development. To maximize chest, shoulder, and triceps gains, you need variety—fresh...

If there’s one muscle that demands attention, it’s the biceps. The feeling of your arms getting bigger with every curl is a rite of passage, and no exercise delivers a biceps pump like barbell biceps curls. Why? You can load up to your biceps content, sparking serious gains. But don’t stop at...

As winter fades, it’s time to unveil the hard work beneath those layers. Warmer weather presents the perfect opportunity to spring clean your workout routine and get leaner and more defined. This 4-Day Core Workout Routine aims to spring clean your winter routine and bring those abs out of...

When it comes to exercise, movement is movement. But when it comes to building strength, however, not all programs are created equal. Are you looking for a new program or wondering if your current program stacks up? One of the critical components of any effective program is your ability to be...

We all know that walking is healthy for us. Our bodies are meant to be in motion, so a sedentary lifestyle wrecks our health. Whether you are just starting out, returning from a long hiatus, or already walking, this four-week plan will combine a steady-state and faster-paced walking to help you...

Leg extensions have been maligned by the strength and performance community. Similar to the arguments made against the hip thrust where I actually sided with the use of this controversial movement. Some of these arguments are (taken from the entire interwebz from many different articles (I will...

Do you take more pride in being brutally strong, or having the ability to take ?selfies? of your abdominal veins on a daily basis? Now I am not knocking anyone for having good aesthetics. If you are not an elite level powerlifter who uses extra fat for joint stabilization when squatting 800...

Often neglected and frequently skipped, the legs are quite possibly the most important muscle group. Leg workouts can be tiring, long, and intensive. Mass can be added to the quads and hamstrings far easier than other areas of the body. However, doing set after set of squats can be time...

Spring is here, and that means more carpool runs, snack duty, and packed schedules. Moms do it all—transportation, laundry, school events—often putting their own fitness on the back burner. But what if you could reclaim your athleticism while keeping up with your busy life? That’s exactly the...

The first thing we think about when we want to build a huge set of biceps or obtaining the elusive six-pack is to hit the gym. You are lifting so you can build bigger muscles. But what if your main objective isn’t to be a mass monster? Did you know that strength training benefits more than just...

If muscle building is your obsession I recommend taking this article seriously. You can't pack on a quality amount of muscle mass if you don't dramatically improve your strength levels. In this article, we will focus on bringing up your dumbbell strength. There are two problems with the concept...

You all know the montage in question, Rocky gets up, heads out, and starts running. And boy does he run! 30 plus miles according to some estimates by the way in Rocky 2. But you can’t deny he looks like the complete opposite of a runner; broad shoulders, lean midsection, python arms. But he’s...

To most lifters my forearms look massive. While I downplay their size, my forearms measure around 15 inches. All things considered that's pretty big; larger than most men's arms. I am often asked what I do to develop massive forearm size. So here's the answer. Ready? Absolutely nothing. I don't...