Introduction Starting a strength training program as a beginner can be overwhelming, but having a structured plan makes all the difference. This 8-week program is specifically designed for beginners looking to build strength and muscle mass through a combination of dumbbell, barbell, and machine exercises. With progressive overload built into the routine, you’ll steadily improve […]
8-Week Beginner Strength Training Plan Read More »
Strength Training for Longevity Maintaining muscle mass and strength is critical for aging adults. As we grow older, our bodies undergo various changes, including the natural loss of muscle mass and strength, known as sarcopenia. According to research, adults can lose up to 3 to 8 percent of muscle mass per decade after the age
How to Build and Maintain Muscle Mass as You Age Read More »
Introduction When it comes to building a strong, functional core, certain exercises can provide exceptional muscle activation, helping you achieve the stability and strength needed for various athletic activities. The Jefit app offers a variety of core exercises that target these muscles effectively. Three standout movements—Bear Crawl, Extended Arm Plank with Shoulder Taps, and Dead
Maximum Activation: Bear Crawl, Plank, & Dead Bug Read More »
Introduction Strengthening your posterior chain is essential for overall performance, stability, and injury prevention. The muscles along your body’s backside, including the glutes, hamstrings, and lower back, all play a pivotal role in functional movements like lifting, sprinting, and maintaining proper posture. This article will explore three powerful Jefit exercises—Reverse Hyper (flat bench), Back Hyperextension,
Boost Your Posterior Strength with 3 Effective Jefit Exercises Read More »
Introduction Stretching warms up your muscles and prepares you for weightlifting. While some people say stretches are overrated, they make your deadlifts more effective by improving joint mobility. Which ones should be part of your routine? Forget the well-known stretches and add the following eight underrated exercises to your pre-workout list. 1. Pigeon Pose Yoga
8 Underrated Stretches to Improve Your Deadlift Performance Read More »
Introduction When stepping into the gym, it’s crucial to define your goals: Are you training for maximum strength or muscle hypertrophy (size)? While both involve resistance training, their programming differs significantly in terms of repetition ranges, volume, rest periods, and training intensity. Understanding these differences will help you structure your training for optimal results. Let’s
Strength vs. Hypertrophy: Best Way to Train for Your Goals Read More »
Introduction Choosing the right leg exercises is crucial for maximizing strength and efficiency in your workouts. By targeting key muscle groups with scientifically backed movements, you can enhance performance, prevent injuries, and optimize muscle growth. This article will highlight the best exercises for three primary areas: the upper legs, lower legs, and hips/glutes, with supporting
Most Efficient Exercises for Strengthening Legs and Hips Read More »
Introduction Many fitness enthusiasts looking to achieve a lean midsection question whether they should limit high-fructose fruits like bananas in favor of low-fructose options such as strawberries and blueberries. The Harvard University’s 5-a-Day plan recommends consuming a combination of five servings of fruits and vegetables daily, but does this align with the latest scientific research
Is There Validity to Eating Less Natural Sugar from Fruit? Read More »
Introduction In the world of fitness and nutrition, metabolic flexibility is gaining traction as a key strategy to enhance performance, fat loss, and overall health. This concept refers to the body’s ability to efficiently switch between carbohydrates and fats as fuel sources based on activity levels. One of the best ways to develop metabolic flexibility
Unlocking Metabolic Flexibility: Optimize Performance and Fat Loss Read More »
Introduction If you’re serious about fitness and bodybuilding, getting the right vitamins is just as important as your workouts. While a multivitamin like fish oil (Omega-3) can help with inflammation and general health, certain vitamins play a crucial role in muscle protein synthesis, recovery, and performance. Below are the top vitamins backed by scientific research
Best Science-Backed Vitamins for Muscle Growth & Recovery Read More »
Introduction When planning a leg day workout, most people prioritize squats, deadlifts, and lunges. While these are excellent lower body exercises, there’s one movement that’s often overlooked but is essential for glute development: the hip thrust. This powerful exercise has been shown to maximize glute activation, improve athletic performance, and enhance lower body strength. But
Why You Should Add Hip Thrust to Leg Day for Stronger Glutes Read More »
Introduction A strong upper back is essential for overall strength, posture, and performance. The trapezius muscles play a major role in supporting the neck, stabilizing the shoulders, and generating power in various lifts. But which exercises are most effective for targeting the trapezius muscles? This article breaks down the three best trapezius exercises, using electromyography
3 Best EMG-Backed Exercises for a Stronger Upper Back Read More »
