How to Train Your Biceps: Exercises & Workout

Biceps training exercise

Your biceps are one of the most visually striking muscles, and has been an icon of bodybuilding for decades. Few muscles garner more training attention than these, and given how they are always visible when you are in short sleeves, that is understandable. A pair of well-developed biceps are hard to ignore, given how they … Read more

5 Differences Between Incline Bench Press vs Flat Bench Press

Incline Bench Press

The incline bench press and the flat bench press are both great exercises for building your chest and shoulder muscles. While they train the same major muscle groups, there are still some differences. In this article, I break down five of the biggest differences between the incline bench press compared to the classic flat bench … Read more

13 Benefits of the Trap Bar Deadlift vs. Barbell Deadlift

Trap bar deadlift benefits

Which is better for building muscle and strength: the trap bar deadlift or the traditional barbell deadlift? And if you only train trap bar deadlifts – are you missing out? While the two exercises and the muscles they work are similar, there are still some differences. In this post, I’ll go over thirteen benefits of … Read more

Is Stretching Overrated? Strength Training Improves Flexibility

Stretching and strength training

Key Points: A new meta-analysis compared strength training with stretching and found that both increased flexibility and range of motion to a similar extent. By training all your major muscle groups and joints through a long range of motion, you don’t only get better gains in muscle mass and strength, but you also improve your … Read more

Reps at 80% of 1RM Might Predict Your Muscle Fiber Type

Squat training high repetitions predict muscle fiber type

Key points: A new study tested if the number of reps participants could complete at 80% of 1RM in the squat correlated with their muscle fiber type ratio. There was a small, inverse correlation (r=-0.38) between the number of reps participants could do and their percentage of fast-twitch fibers. The mean percentage of fast-twitch fibers … Read more

Building Muscle and Losing Fat as a Busy Parent

Rob Nothing Barred Fitness

Does getting kids while working a full-time job have to spell the end of your training and fitness journey? Heck no. But you might have to take a scrutinizing look on your training routine, and you might face a new set of challenges when it comes to your diet and sleep. One trainer that has … Read more

Squat Depth: How Deep Should You Squat?

Deep barbell squat

Key Points: Deep squats (120–140° knee flexion) lead to greater muscle growth in the quads, glutes, and adductors than shallow or half squats (60–90°). You improve your strength the most at the depth you train at. Deep squats, however, have greater carryover to shallow squats than vice versa. The required squat depth in powerlifting is … Read more