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 »
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 »
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 »
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 »
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 »
Caffeine is a staple in many men’s pre-workout routines, valued for its ability to increase energy, sharpen focus, and boost gym performance. But for men who are trying to build muscle and optimize testosterone levels, an important question emerges—can too much caffeine actually hurt testosterone production? Let’s explore what the research says about caffeine’s impact
Does Too Much Caffeine Lower Testosterone in Men? Read More »
When it comes to strength training, most gym-goers focus on sets, reps, and load. But there’s another powerful variable often overlooked: Time Under Tension (TUT). This refers to how long your muscles are under strain during a set of resistance training. Whether you’re lifting heavy to build strength or training for hypertrophy (muscle growth), understanding
Best Time Under Tension for Muscle and Strength Growth Read More »
Every gym-goer walks through the door with a goal—whether it’s building muscle, shedding fat, or increasing strength. But far too often, those goals don’t align with how people train. Understanding how to optimize your sets, reps, rest periods, and workout split is the key to training effectively and seeing faster results. Here’s how to tailor
How to Workout More Effectively Based on Your Fitness Goals Read More »
Strength gains don’t happen by accident—they require a smart plan that evolves over time. That’s where periodization comes in, and one of the most effective models for intermediate and advanced lifters is undulating periodization (UP). An undulating periodized strength training plan allows for frequent variations in reps, sets, and load, helping you avoid plateaus and
How to Build an Undulating Periodized Strength Training Plan Read More »
Stretching is a foundational aspect of fitness. Whether you’re a strength athlete, runner, or general gym-goer, flexibility training is critical not just for performance but for injury prevention and long-term joint health. One of the most debated topics in this realm is how long you should hold a stretch to truly make a difference —
Best Time to Hold a Stretch: What Science Says (30 to 180 sec.) Read More »
