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 […]
SAID Principle in Strength Training: Train with Specificity Read More »
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
When to Deload in Strength Training: Science-Backed Guide Read More »
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
How to Prevent Muscle Imbalances in the Gym Read More »
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 »
