strength

Today, we’ll be covering the science behind a strategic approach to your training comeback following a period of detraining. We want you to use this article as a guide to get you back to your previous strength levels and size as quickly as possible. First, let us go over the theory of muscle...

“No pain no gain” is the battle cry across gyms everywhere but is there a better way to get stronger, leaner, and healthier? Sports Medicine physician and Blood Flow Restriction (BFR) expert Jim Stray-Gundersen, MD explains that for some people, it’s difficult to do a hard enough workout to...

Exercises with Eastern European names not only sound cool but are also challenging to do. The Bulgarian split squat is exhibit A, the exercise everyone loves to hate. A few months back, I called it by its other name, The rear-foot-elevated split squat, and the internet lost its marbles. It...

For decades doctors and other so-called experts have discouraged kids from lifting weights—something about stunted growth and premature bone-plate closure. Considering all the climbing, running and jumping that kids do—usually off of roofs and out of trees—that never made a lot of sense. Now...

Is it optimal to perform full or partial range of motion (ROM) reps? In a study by Gerard McMahon and colleagues, the aim was to identify the differences between training with a full ROM compared to a partial ROM. Recreationally active study participants in their late teens and early 20s...

If you’re an advanced athlete, someone who hits the gym leisurely, or find yourself somewhere between those two ends of the spectrum, push-ups need to be in your program. There is simply no doubt about their effectiveness. Bodyweight training seems to have taken a backseat recently since a wide...

WORKOUT TEMPO: DON'T MAKE THIS EGO MISTAKE It’s amazing how adding even a couple extra seconds to your lift dramatically changes how it feels. Often it makes a lift much harder. The weights you’re used to slapping on are fine for a simple up and down squat. But add a pause, or more control on...

The most often asked gym question is, ‘How much do you bench?’ No one ever asks how much you chin up, but they should. Although the bench press is a fantastic exercise to add upper body size and strength, the chin up, in my opinion, is the gold standard when it comes to upper body strength. It’s...

by Andreas Abelsson Lifting weights is the best way to get strong and build an impressive physique. However, those are not the only benefits of strength training. Whether you’re a general fitness enthusiast, bodybuilder, or new to exercise, the advantages of strength training extend to everyone...

January 5, 2024 by Daniel Richter Tracking your workouts is one of the simplest ways to improve your strength training results. Whether in a paper journal or in a workout log app like StrengthLog, the important thing is that you write down what you did and try to do more next time. But should...

Grip Strength is a consistent biomarker of current wellbeing and a strong predictor of future health outcomes (1). Handgrip strength (HGS) has a substantial correlation with overall strength, upper and lower limb function, bone density, malnutrition, cognitive impairment, depression, sleep...

The great Dan John downplays the importance of lunges, while other coaches overplay their significance in the strength realm. No matter where you fall on the lunge scale, there is one fact most can agree on. They suck, and they’re difficult. IMO, almost every lifter will benefit by having a...

The key to building more muscle is this: Get stronger. As long as your numbers are going up in the gym, you can rest assured that you’re adding slabs of lean mass to your frame. So in this article I’m going to give you 3 “hacks” to explode your strength gains so you can pack on muscle faster...

If you’re trying to build strength in the gym, but you’ve hit a plateau or you just don’t know how to get the numbers climbing each week… Then this is the article for you. Check out these 3 fundamental reasons why you aren’t getting stronger in the gym and what you can do about it today to...

How to Do the Landmine Squat for Stronger Legs The landmine squat is a unique exercise that builds serious strength in your legs while protecting your lower back. By changing the path of the resistance it allows you to squat deeper than a traditional back squat. Set Up the Landmine Squat Load...

Focus on the following: Practice: The best way to get stronger at an exercise is to practice that exercise—you improve your squat strength by squatting, your overhead press by overhead pressing, and so forth. Thus, if you currently bench just once weekly and want to improve, try benching more...

Yes and no. While scientists are still unraveling the complex systems responsible for muscle growth, it’s clear pump training is effective for building muscle. That doesn’t mean it’s optimal for building muscle, though. You can build muscle effectively without ever getting a pump, as...

by Greg Nuckols What does it take to reach your strength potential? And what do the steps to do so look like? I couldn’t find a complete, accessible overview anywhere, so I decided to make it myself. This article will be the anchor for the website. It’s a comprehensive framework, meant to get...

HERE'S WHAT YOU NEED TO KNOW... To build the deadlift, prioritize the squat for 6 weeks while not pulling heavy at all. Powerlifter Dan Green's number one deadlift tip is to regularly perform the stiff-leg deadlift. Mike Tuchscherer recommends building the deadlift by pausing at the bottom of...

No one talks about their one rep max for a dumbbell bench press and row. And why would they? Because boosting unilateral strength numbers is unheard of. If you ask a lifter how much they squat, bench, and deadlift, those numbers roll off the tongue. Ask them how long they have been married and...