Designing a Periodized Strength Training Plan

General Fitness /

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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The Best Workout Planning And Tracking Apps Of 2025

General Fitness /

Introduction to Workout Planning Apps In 2025, workout planning and tracking apps have entered a new era of sophistication and influence, becoming integral to fitness routines around the globe. Unlike traditional methods such as paper logs or generic workout guides, these apps provide enhanced engagement by delivering consistent, personalized programming and measurable results. This fusion

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SAID Principle in Strength Training: Train with Specificity

Exercise Tips /

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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When to Deload in Strength Training: Science-Backed Guide

Exercise Tips /

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

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How to Prevent Muscle Imbalances in the Gym

Exercise Tips /

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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Which Mobility Work Pairs Best with Strength Training?

Exercise Tips /

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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Science of Rest Between Sets: How Much Recovery Do You Need?

Exercise Tips /

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

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Smart Eating Strategies to Build Muscle Mass

Nutrition Tips /

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

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Strength vs Hypertrophy Training: Key Differences Explained

General Fitness /

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

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Compound vs. Auxiliary Lifts: How Many Should You Do?

Exercise Tips /

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

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