Strength and Athletic Performance
Discover the secrets to unlocking your maximum strength and athletic performance with our expert articles. Gain insights into training techniques, nutrition, and mindset to take your performance to the next level.
Are Olympic Lifts the Best Choice for Power Development?
Discover the advantages and disadvantages of Olympic lifts for power development in this in-depth article. Make the right choices for your training regimen!
Circuit Training for Hypertrophy, Strength, and Power?
Discover how circuit training can help you achieve muscle hypertrophy, strength, and power in just a few weeks. Read more to find out the best circuits for your fitness goals!
Hip Anatomy and Squat Form
Your hip anatomy is probably not unique, and there is likely no correlation between hip anatomy and foot placement during squats. Research confirmed!
Is 3 Sets per Muscle Group the Upper Limit?
Should I do 3 sets or 4 sets for hypertrophy? Is 4 sets to failure too much? Will 3 sets or 5 sets result in larger improvements in strength? - Research has provided a relatively clear answer to these questions.
Optimal Rest Between Sets is NOT Determined by Goal or Load
What is the optimal rest time between sets? Does rest between sets change if your goal is strength, hypertrophy, power, endurance, or weight loss?
Periodization Training: Who needs it?
Who truly benefits from periodized training, what periodization strategies work best, what goals benefit from periodization strategies, and under what conditions? Is periodized training a superior training methodology for all exercisers?
Should You Perform Sets to Failure?
Sets-to-failure or reps-in-reserve (RIR)? Training recommendations for hypertrophy (muscle growth), strength, endurance, power, and athletic performance.
Squat Depth Recommendations: Based on All Available Research
Squats at any depth are beneficial for strength, hypertrophy, and power. Movement impairment may significantly influence squat depth. Squatting deeper should not be prioritized over optimal alignment or pain while squatting.
Stop Calling Deadlifts a Back Exercise
Stop calling deadlifts a "back exercise." Your traps, deltoids, and lats have NEVER contributed to hip extension. Mislabeling deadlifts affects whether this exercise should be programmed on a lower-body day or upper-body day, and the wrong choice could be costing you gains.
The Best Weight Lifting Tempo: Maximum Velocity Concentrics
If we had to pick a single best weight-lifting tempo, based on all of the available research, it would be a moderate tempo with a maximal velocity concentric contraction. Find out why, and when this recommendation does not apply.
The Ultimate Glute Bridge (Hip Thrust) and Additional Evidence-based Bridge Progressions
Boost athletic performance and glute strength with the Ultimate Glute Bridge (Hip Thrust) and science-backed progressions. Get fit now!
Unstable Load Training
Unstable loads, including weight hanging from bands, flexible barbells, and surge pipes, are likely to significantly increase core and stabilizing muscle EMG activity.