Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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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Exercise Prescription for Strength Training: Rehab to Performance

General Fitness /

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

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Exercise Selection and Specificity: Building Strength the Smart Way

Exercise Tips /

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

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Recovery is Training: Why Recovery Stacks Are Key to Big Gains

General Fitness /

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

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Best Strength Training Plan to Build Muscle Power

Exercise Tips /

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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High-Protein Meal Ideas for Muscle Growth

Nutrition Tips /

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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Lifting for Strength vs Size: Science-Backed Training Differences

General Fitness /

Strength and size are often lumped together in gym conversations, but the truth is that while they share similarities, they rely on different physiological adaptations and require different training strategies. Understanding how to lift for each goal—based on scientific research—can help you target exactly what you want to achieve. At its core, strength training focuses

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