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 […]
Which Mobility Work Pairs Best with Strength Training? Read More »
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 »
Want to add lean muscle without gaining unnecessary fat? Here are three science-backed nutrition strategies to eat more calories – the healthy way – while supporting muscle growth. Highlights Calculate your calorie surplus carefully: aim for 250–500 extra calories per day. Prioritize protein timing and intake for muscle repair and growth. Use calorie-dense, nutrient-rich foods
Smart Eating Strategies to Build Muscle Mass Read More »
It is critical to control certain training variables in order to increase strength and build muscle and connective tissue.
6 Key Training Variables Important for Strength Development Read More »
Designing your strength training plan depends on whether your goal is to increase maximum strength or build muscle size. Here’s how Jefit says you can to do it right. Article Highlights Quick Answer / Summary Strength training and hypertrophy training are not the same, but they share common ground. Strength training emphasizes neural adaptations and
Strength vs Hypertrophy Training: Key Differences Explained Read More »
Looking for clarity on exercise selection, weekly training volume, and how to balance compound and auxiliary lifts for strength training? Look no further. Check out the following Jefit article that answers these questions and more. Quick Summary The Quick Answer On average, most lifters should aim for 4–7 exercises per training session with a mix
Compound vs. Auxiliary Lifts: How Many Should You Do? Read More »
The benefits of strength training performed on a weekly basis are well documented in the scientific literature, fitness magazines and across the web. There are many digital health & fitness companies who have apps that enable you to build strength training programs. With so much information coming your way, it can be difficult to choose
Two Popular 5×5 Split Strength Routines From Jefit Read More »
Strength training is one of the most effective ways to build muscle, improve bone health, and support long-term performance. But to maximize results, the process requires more than just lifting weights—it requires thoughtful exercise prescription. Whether working with an athlete, a patient in rehabilitation, or an everyday gym-goer, properly designed prescriptions are the cornerstone of
Exercise Prescription for Strength Training: Rehab to Performance Read More »
When it comes to designing an effective strength training program, exercise selection is one of the most critical decisions a coach or lifter can make. The right balance of compound and accessory movements can determine how quickly strength gains occur and how much progress carries over to key lifts like the squat, bench press, and
Exercise Selection and Specificity: Building Strength the Smart Way Read More »
For years, strength training conversations revolved around sets, reps, load, and intensity. Nutrition eventually claimed its place as the “fourth pillar” of performance. But in 2025, the new reality is clear: recovery itself is training. Coaches, athletes, and recreational lifters are recognizing that muscle growth and performance gains don’t occur during the lift itself—they happen
Recovery is Training: Why Recovery Stacks Are Key to Big Gains Read More »
Developing muscle power—your ability to generate force quickly—is critical for athletes, weightlifters, or for that matter, anyone looking to improve overall performance. Unlike pure strength training, which focuses on maximum force regardless of speed, power training blends strength with speed for explosive results. In sports, power is what helps a basketball player jump higher, a
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Research consistently supports the idea that spreading protein intake evenly throughout the day helps maximize muscle protein synthesis (MPS) and supports recovery after strength training. The current literature suggests that 25–35 grams of high-quality protein per meal is ideal for most adults, particularly for athletes and bodybuilders who are training regularly (Moore et al., 2012;
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