Key Points: *** For as long as I’ve been interested in strength training, there has been a notion that free weight training is more “functional” and better for athleticism than machine-based training. Rewind the clock even further, and you have the heated discussions about whether strength training is at all beneficial for athletes or if … Read more
When I began strength training many years ago, I did every bicep and tricep exercise I could find. My idea of being big and strong began and ended with a mental image of big upper arms, so, naturally, that’s what I was training. And sure, my arms grew. A little. But the rest of my … Read more
Powerlifting Polka is one of our most popular and effective powerlifting programs. It is six weeks long and comes in three versions: 3, 4, and 6 days per week. The goal of the program is to make you bigger and stronger in the three powerlifts: the squat, the bench press, and the deadlift. Powerlifting Polka … Read more
In this article, we review 15 advanced strength training techniques to help you take your workouts to the next level. They go beyond standard training methods and allow you to do more, work harder, and improve your gains. Be aware that they called advanced for a good reason. While they can help boost your training … Read more
In this article, you’ll find what we consider the 10 best exercises to build muscle—exercises that belong in every workout routine and for everyone looking for the fast track to muscle growth. From essentials like the squat and the bench press to bodyweight exercises like pull-ups and push-ups, these exercises give you the most bang … Read more
This article reviews 12 of the best strength training exercises for beginners. They cover all major muscle groups of your body and give you the best possible foundation for strength, lean muscle mass, and performance gains. Key Points: Click here to jump directly to the exercises! What Makes a Good Strength Training Exercise? The best … Read more
Key Points: *** Do you build more muscle if you train close to failure? Current research states that it doesn’t seem to matter much if you take your sets to failure or stop a few reps before; you’ll gain strength and build muscle equally fast with both methods. A meta-regression of 26 studies, however, found … Read more
Time to talk about reps vs weight! To reach your training goals in the gym, you will need to add weight to the barbell or increase the number of reps you lift. That’s called progressive overload and it’s the most important principle in strength training, i.e. to continuously lift more than you have before. In … Read more
Key Points: *** In the field of strength training, progressive overload is king. Challenge your muscles with something they haven’t done before, and they’ll respond by growing bigger and stronger. In gym jargon, progressive overload refers to gradually increasing the stress on your muscles in order to keep the whole process of stimuli → adaptation … Read more
In this article, you’ll learn the answer to the question many people, even experienced trainees, are confused about: “How many sets and reps to build muscle?” Both the number of sets and reps you do can affect your training results. The key is to do just enough to stimulate growth and cause muscle fatigue but … Read more