Russian Pressing Ladder: An Overhead Press Program, 3x/Week

Overhead Press Program

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

Intermediate Bench Press Program, 2–3 Days/Week

Intermediate bench press program

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

Free Weights vs. Machines – Which Should You Train With?

Training with free weights

Should you be training with free weights or machines if you want to build muscle and strength? And does it make any difference if you are an advanced lifter or a beginner, or if you are young or old? Let’s start by clearing the two terms up: Free weights refer to all kinds of training … 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

How to Train Your Leg Muscles: Exercises & Workout

Leg muscle exercises and workout

Your legs hold some of the largest and strongest muscles in your body. They provide your base of support and your means of transportation, and are as such paramount in all sports and activities where you stand on two feet. In terms of muscle symmetry, your leg muscles round out your physique by giving you … Read more

How to Train Your Quad Muscles: Exercises & Workout

Quad muscle exercises

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

Daily Undulating Periodization (DUP) Program for Powerlifting

Powerlifting DUP

Are you feeling hard-pressed to decide whether you should focus on building muscle or getting stronger? Are you past the beginner stage and stuck on a strength plateau that you cannot bust through? A daily undulating periodization (DUP) program for powerlifting might be just what you need. In this post, I’ll explain what DUP is, … Read more

How to Train Your Glute Muscles: Exercises & Workout

Glute training exercise workout

“Don’t judge a person’s strength by looking at their arms. Look at their butt!” Your gluteal muscles, or simply glutes, are one of your largest and strongest muscle groups. The glutes have long been eye-catching symbols of youth, virility, and also – strength. Since the glutes sit at the center of your body, they are … Read more