Your latissimus dorsi (lats) are the largest muscles in your back. When deadlifting, they stabilize the spine to maintain a straight back and keep the bar close to your body for the lift’s duration. While your lats aren’t the primary muscle group affecting your lift strength, stretching them offers some impressive benefits. Discover the best […]
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Introduction Strength training doesn’t have to feel overwhelming. With the right training plan in place, you can focus on building strength, muscle, and confidence while tracking progress daily. This 4-week program combines proven compound lifts with accessory movements, structured recovery, and clear progression rules. Each workout includes guidance on sets, reps, and check-in points to
4-Week Strength Training Plan with Daily Check-ins Read More »
Intro Summary Strength Training and Mental Health Benefits Strength training has moved far beyond the weight room stereotype of building bulk. Increasingly, studies are showing that lifting weights has powerful effects on mental well-being. Resistance exercise has been linked to reduced symptoms of depression and anxiety, improved self-confidence, and even better sleep quality. The act
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Highlight Summary Why Nutrition Timing Matters After Strength Training After a demanding morning strength session, your body enters a recovery window where nutrition plays a critical role. Muscles are primed to absorb nutrients, rebuild glycogen, and repair tissue. A well-balanced breakfast supports this process, but many lifters guess about whether their meal actually meets their
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Designing a strength training plan isn’t just about showing up at the gym and moving weights. The real progress comes from knowing how to select the best exercises and when to adjust your plan. For beginners, this process can feel overwhelming. Should you do only compound lifts? When do you add accessory work? And how
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Strength training isn’t just about lifting heavy weights—it’s about knowing how much to lift, how many times, and how often. This process, known as training load prescription, is one of the most important parts of designing an effective workout plan. When done correctly, it helps beginners build strength safely while setting the foundation for long-term
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Designing a strength training plan is more than stringing together random workouts. To make consistent progress while reducing injury risk, lifters and athletes benefit from periodization, the systematic organization of training over time. Periodization structures training into larger and smaller cycles—known as macrocycles, mesocycles, and microcycles. This allows for both intensity and recovery to be
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Summary The SAID principle (Specific Adaptation to Imposed Demands) explains why your body only adapts to the exact stress you place on it. When it comes to strength training, this means your exercise choices, loads, and repetitions must directly reflect your goals. Research shows that when training matches the desired outcome, results are faster and
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If you’ve been training hard for weeks on end, you’ve probably felt moments where motivation dips, recovery slows, or performance plateaus. That’s where a deload—temporarily reducing training volume and/or intensity—comes in. At Jefit, we know that balancing progressive overload with recovery is critical for long-term strength and muscle gains. But how do you know when
When to Deload in Strength Training: Science-Backed Guide Read More »
Many people work out regularly yet overlook one critical aspect of training: muscle balance. It’s easy to focus on favorite exercises or muscle groups, but ignoring opposing muscles over time creates muscle imbalances that affect strength, posture, and injury risk. By following a structured approach that emphasizes balance between pushing and pulling movements, you can
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If you’re serious about getting stronger in the gym, your warm-up and recovery routine matters just as much as the weight you lift. Many lifters wonder whether mobility drills, stretching, yoga, or dynamic warm-ups are best to pair with strength training for maximum results. According to scientific research, the type and timing of mobility work
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When it comes to strength training, sets and reps often take center stage. But one often-overlooked variable—rest between sets—can make or break your progress. Research shows that the amount of time you rest impacts strength, hypertrophy, and endurance differently, making it essential to tailor recovery periods to your training goals. Why Rest Between Sets Matters
Science of Rest Between Sets: How Much Recovery Do You Need? Read More »
