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
Best Strength Training Plan to Build Muscle Power Read More »
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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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
Lifting for Strength vs Size: Science-Backed Training Differences Read More »
Tracking your macros—protein, carbohydrates, and fats—is one of the most effective ways for bodybuilders and gym-goers to fuel their performance, support recovery, and stay on track with physique goals. Whether you’re bulking, cutting, or maintaining, understanding how to set your macro targets and knowing what’s in the food you eat is critical to long-term success.
Dial In Your Nutrition: Set Goals and Know Your Macros Read More »
When it comes to efficient strength training, bodyweight compound exercises offer a powerful combination of muscle engagement and convenience. Compound movements work multiple joints and muscle groups at once, improving coordination, strength, and muscular endurance. Even better, some bodyweight exercises recruit a significant percentage of your total body mass—making them highly effective for building strength
Top 5 Compound Exercises that Use the Most Bodyweight Read More »
In the age of wearable tech and social media-driven recovery trends, fitness enthusiasts are bombarded with countless methods to speed up post-workout recovery. From submerging in ice-cold water to slipping into air-filled compression boots, and supplementing with creatine, the question remains: Which tools actually work—and are worth your time and money? Here’s what the science
Do Cold Plunges, Compression, and Creatine Really Work? Read More »
If you’ve ever felt like 30 minutes at the gym just isn’t enough to make progress, you’re not alone. But new research and training methodologies suggest that short, high-quality strength workouts—lasting just 30 minutes—can still yield significant gains in both muscle size and strength. In a world of busy schedules, understanding how to train smarter,
Can 30-Minute Strength Workouts Really Build Muscle? Read More »
