The German Volume Training Plan to Build Muscle

German Volume Training Program

German Volume Training is an old-school training program popularized by strength coach Charles Poliquin. The weightlifters he trained reportedly used this program in the off-season to bulk up and add a lot of muscle mass fast. While the primary aim of this program is to build muscle, you can expect to gain strength as well. … Read more

Top 20 Powerlifting Exercises For Strength & Mass

Powerlifting Exercises

Powerlifting is all about getting stronger in the big three lifts: the squat, bench press, and deadlift. While these exercises are great for increasing your strength and muscle mass, they are not the only exercises employed by powerlifters looking to boost their total. In this article, we’ll go over 20 of the best and most … Read more

Powerlifting Pronto: 5 Days/Week Powerlifting Program

Powerlifting Pronto program

Powerlifting Pronto is our minimalistic powerlifting program. It is six weeks long and you work out five days per week. This program can best be described as a stripped-down version of our popular program Powerlifting Polka. The latter is a more comprehensive powerlifting program, with a higher total training volume and longer workouts. But what … Read more

How Long Should You Rest Before a Powerlifting Competition?

Powerlifting competition squat

Key Points: A new study found that neither three nor five days of rest affected isometric squat strength. Isometric bench press strength was unaffected after three days but decreased by 2.4% after five days of rest. *** Preparing for a powerlifting competition often includes some form of taper or peaking. Generally, this peaking includes at … Read more

Powerlifting Polka: 3, 4, or 6 Days/Week Powerlifting Program

Powerlifting Polka

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

Deadlift vs. Squat: Muscles Worked, Benefits, and Strength Ratio

Deadlift vs squat

Key Points: Deadlifts and squats both work your hip extensors (=your glutes), but differ in that squats work your quadriceps more than deadlifts do, and deadlifts work your back more than squats do. The average squat to deadlift ratio is 1:1.23 in men, and 1:1.25 in women. Squats are well-researched and proven to improve jumping … Read more

Internal vs External Focus for Strength: New Meta-Analysis

Internal vs external focus for strength

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