If you want better results in the gym, your training must match your goals. It’s that simple. One of the most overlooked principles in fitness is training specificity. Many lifters train hard but fail to train with purpose, leading to slow progress, frustration, and plateaus. Understanding and applying specificity can dramatically improve strength, muscle growth, […]
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Velocity-Based Training, often referred to as VBT, is rapidly becoming one of the most talked-about topics in modern strength training. Once reserved for elite athletes using expensive gym technology, VBT is now making its way into mainstream gyms and fitness apps as lifters look for smarter, safer, and more sustainable ways to build strength. At
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Build balanced strength, fix posture issues, and maximize your gym time with this underrated training split. Introduction If you’ve been doing Push/Pull/Legs for years and feel like you’re spinning your wheels, or if Upper/Lower splits leave you spending too much time in the gym, there’s a training approach you might have overlooked: the Anterior Posterior
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Recovery is one of the most misunderstood and underutilized components of strength training. Many lifters focus almost exclusively on exercises, volume, and intensity while treating rest as an afterthought. In reality, recovery time (1) between sets and recovery days and (2) between workouts, play a central role in muscle growth, strength development, injury prevention, and
Optimal Recovery Time for Strength Training Read More »
Introduction For decades, strength training culture has promoted a simple message: more sets, more exercises, more days in the gym equal better results. But in 2026, that belief is being challenged by one of the fastest-growing movements in strength science and real-world coaching—Minimum Effective Dose (MED) strength training. MED training flips the traditional approach on
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Summary The New Rules of Strength Training in 2026 Strength training hasn’t stopped working—but the way most people approach it hasn’t kept up. As more lifters log years under the bar, the biggest gains going forward won’t come from adding more exercises, more sets, or more intensity for the sake of it. They’ll come from
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Intro Summary This guide breaks down the training patterns that consistently lead to better strength gains—clear progression, optimal volume, smart exercise selection, and structured recovery—all supported by data from millions of Jefit workouts. Use these insights to build a program that’s simple, sustainable, and proven to work. What Real User Data Tells Us About Strength
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Introduction If you’ve ever felt stuck with a strength-training routine that looks good on paper but fails to deliver consistent gains, you’re not alone. The truth is: designing a program is one thing; sticking to it, tracking progress, and adjusting based on real-world data is another. That’s why the community of more than 12 million
Jefit Data Reveals How to Build a Strength Program that Works Read More »
Intro Summary Build Without Burning Out: Sustainable Strength Gains Through Gradual Progression In strength training, more isn’t always better. Many lifters push too hard, too fast, only to stall, get injured, or lose motivation. The real key to long-term success lies in training smarter, not harder—through gradual progression. Sustainable strength is built on consistency, recovery,
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Summary Jumpstart your explosive lifting day with a clear roadmap for mastering the barbell clean. This progression—from Rack Clean to Hang Clean to Power Clean—will build not only full-body strength, but enhances coordination, and develops the speed and power needed for advanced lifts. Perfect for athletes and strength enthusiasts alike, following this structured approach ensures
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Summary Highlights Why Movement Patterns Matter When building a strength training program, it’s not just about the number of sets and reps—it’s about movement patterns. Training with key movement patterns ensures your body develops strength in a balanced, functional way. By focusing on patterns such as the squat, hip hinge, lunge, push, pull, and carry,
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Your latissimus dorsi (lats) are the largest muscles in your back. When deadlifting, they stabilize the spine to maintain a straight back and keep the bar close to your body for the lift’s duration. While your lats aren’t the primary muscle group affecting your lift strength, stretching them offers some impressive benefits. Discover the best
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