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 »
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 »
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 »
Progressive Overload: Unlock Your Strength Potential As an exercise physiologist, I’m often asked: “What’s the single most important principle in strength training?” Without hesitation, my answer is always the same—progressive overload. Whether you’re a novice lifter or an elite athlete, this concept forms the cornerstone of sustainable strength development. Progressive overload refers to the gradual
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When it comes to building muscle mass through strength training, one key variable stands out: weekly training volume. Defined as the total amount of weight lifted per week (sets × reps. × load), training volume is a critical driver of muscle hypertrophy. But how should you increase volume week-to-week to get the best bang for
Best Weekly Training Volume for Muscle Growth Read More »
what you’ll learn about lean bulking in this post Thinking about building muscle but worried about gaining fat? You’re not alone.Many people start bulking only to end up feeling bloated, fluffy, and frustrated. But it doesn’t have to be that way — lean bulking is a smarter, more sustainable approach to gaining size while keeping
How to lean bulking: build muscle without gaining fat Read More »
Introduction When your goals are to build strength and decrease body fat, the path you choose in the gym matters. Many gym-goers stick to either traditional strength training or circuit training—but combining both can offer superior results. By leveraging the benefits of each, you can stimulate muscle growth, torch calories, and improve your overall fitness
Build Strength & Burn Fat: Combine Strength Training and Circuits Read More »
Introduction When it comes to strength training, the posterior chain—made up of the glutes, hamstrings, and lower back—is the powerhouse of the body. Exercises like the barbell hip thrust, prone hip extension, and back extension on a machine are vital for developing posterior strength, improving athletic performance, reducing injury risk, and enhancing posture. Scientific research,
Top Hip & Back Extension Exercises for Posterior Chain Power Read More »
Introduction When planning a leg day workout, most people prioritize squats, deadlifts, and lunges. While these are excellent lower body exercises, there’s one movement that’s often overlooked but is essential for glute development: the hip thrust. This powerful exercise has been shown to maximize glute activation, improve athletic performance, and enhance lower body strength. But
Why You Should Add Hip Thrust to Leg Day for Stronger Glutes Read More »
Introduction When preparing for a strength training workout, an effective warm-up is crucial to optimize performance and prevent injury. Similarly, a well-structured cool-down can aid recovery and reduce muscle soreness. The rowing machine is one of the best tools for both pre- and post-strength training sessions. It provides a full-body, low-impact workout that improves cardiovascular
Why a Rowing Machine is a Great Warm-Up for Strength Training Read More »
