Daniel Richter 
Which exercise is more effective for activating your glutes, hamstrings, and quadriceps: The squat, the Romanian deadlift, or the barbell hip thrust? This was examined in a study from 2018. Eight men with at least one year of strength training experience were recruited to perform the aforementioned exercises while electrodes were attached to their vastus … Read more
Getting stronger doesn’t have to be overly complicated. Pick a fairly heavy weight, lift it a bunch of times, and repeat. Eventually, some complexity is added as you leave the beginner stage and enter the intermediate stage. Suddenly you need to strike a balance between making a hard effort to move forward, but also not … Read more
How do you get stronger in the bench press as an intermediate lifter? In this post, I’ll outline an intermediate bench press program and also explain how and why your training should be different from the beginner’s. Still a beginner? Check out our beginner bench press program. If you’ve left the beginner phase behind, read … Read more
What if you only trained the squat, bench press, and the deadlift? What kind of results would you get? What would your body look like? What would you be missing out on? The squat, bench press, and the deadlift are three great lifts, and they make an excellent foundation in most strength training programs. Usually, … Read more
Key Points: A new meta-analysis found that focusing externally (e.g., moving the bar) significantly increases muscular strength. In the long term, training with an external focus might lead to larger strength gains. For muscle growth, there is some evidence that an internal focus (e.g., contracting the muscle) might be superior. *** Where should you direct … Read more
Don’t know what to train? Got a kettlebell? Then I’ve got you covered, buddy. Here’s a short and sweaty kettlebell workout that will leave your glutes, legs, and lungs pumping. It doesn’t take much longer than ten minutes but is still a great workout. This is one of the workouts in our Advent Calendar 2021, … Read more
Key Points: *** The quadriceps is one of the largest muscles in your body. It is one of your most important muscles for moving around or in sports, and you cannot build a set of strong and impressive legs without them. Your quadriceps has four different muscle heads: The three vastus (or vasti) muscles originate … Read more
Your quad muscles, or quadriceps, are by far the largest muscle groups in your body. They’re the prize of your legs, making up the front of your thigh. And, if you’ve been training them diligently: they’re the muscles bulging out under your pants or shorts. Since your leg muscles are so important for sports, and … Read more
Have you hit a plateau in your deadlift, and want to start gaining strength again? Look no further than our deadlift program for powerlifting: Deadlift Disco. Our own deadlift program is one of the most popular training programs in our workout app, and thousands of lifters have used it to hit new deadlift PR’s since … Read more
One of the trickier lifts a beginner lifter might want to learn is the squat. Since we don’t spend much time sitting in a deep squat position in the western world (at least after we’ve left childhood), we tend to get stiff and lose the mobility to do so. Luckily, what is lost can be … Read more