What To Do When Your 3×5 (or 5×5) Novice Program Stops Working

Three-to-five sets of five reps is the structure for many tried and true training programs for novice fitness enthusiasts. Programmed correctly, with adequate attention paid to nutrition & rest, 3×5 will yield consistent, steady strength gains for weeks or months on end – just what the new trainee needs to jumpstart progress and motivation on…

Can You Get Really Strong With Only One Exercise?

Visit any fitness related website or open any fitness related magazine and you’ll find routines designed to build strength and muscle mass that involve dozens of exercises. To perform all of these exercises, you’ll need access to special types of equipment, and you’ll need to have access to them all during the same training session….

Which Exercises Should I Do, And Which Muscles Should I Target?

  Which exercises you should be doing in the gym depends primarily on your goals. Bodybuilders have the goal of looking as large as possible while conforming to a certain type of proportion that is favored by that community. Athletes in other sports have widely varying needs; some are narrowly focused (such as in Olympic…

Should You Train Muscles Or Movements?

Should you train muscles or movements? It’s a question of some debate within the fitness community. Both philosophies have their adherents, some being more die hard than others. Usually the breakdown between the two exercise styles results with bodybuilders and other physique athletes favoring training the muscles, while “functional” coaches and traditional athletes prefer to…

Better Than The Bench Press

“How much ya bench?” It’s the universal question amongst strength enthusiasts for guaging someone’s upper body strength & power. It’s one of the competition lifts in the sport of powerlifitng. The NFL also uses it as a measure for incoming football players. The bench press is so popular that if you surveyed people who don’t…

How To Get Stronger With Limited Amounts Of Weight

The simplest way to get stronger is to gradually add more weight to big, compound exercises like squats, deadlifts, and presses over a long period of time. Unless you have access to a commercial gym’s worth of weight plates (or if you’re willing to buy them), this approach, as well as it works, will present…

How Much Weight Should You Be Lifting?

How much weight you should be lifting is relative to how strong you are. Each person is going to begin their strength training journey lifting different amounts of weight, because each person possesses a different level of strength. Some people are naturally very strong; they have a large skeleton with very dense bones, tendons and…

Injury Prevention – Why You Should Get Stronger

Strong things don’t break as easily as weak things. (After all, that’s what being “strong” means.) It can be argued that strength training is not the most important thing to pursue for every athlete, or even every individual person. This is true; someone looking to break a 2:30:00 marathon is not limited by their absolute…

How Frequently Should People Change Their Workout Routine?

Your workout routine should change when it stops working, or when your goals change. The extent of the “change” to your routine however shouldn’t be anymore than it absolutely has to be in order to renew your progress. Progress drives physical change, and good training programs account for progression over time. Any quality exercise routine…

Why Fewer Options In The Gym Is Better For Your Training

Every trainee passes through a phase where their enthusiasm for fitness is high. You’re learning more & more about how to build the body that you want, and you’re seeing consistent results in the gym to go along with all of that knowledge. Each time you pull up the internet, you swing by your favorite…