Strength & Power
Maximal strength: the big three, one-rep maxes and what the numbers mean, periodization, deloads, breaking plateaus, and how the strength sports differ.
The Big Three Lifts: Squat, Bench Press and Deadlift
The big three lifts explained: why the squat, bench press and deadlift build full-body strength, what they train, and how to program them.
Beginner · 4 min read
Strength Standards Explained: How Strong Are You?
Strength standards explained: what beginner, novice, intermediate, advanced and elite mean, how they relate to bodyweight, and how to find your level.
Beginner · 4 min read
How to Get Stronger: The Practical Guide
How to get stronger in the gym: the lifts that matter, how to progress, how many days to train, and what to do when the weights stop going up.
Beginner · 4 min read
How to Increase Your Bench Press
How to increase your bench press: fix your setup, bench twice a week, target where the bar sticks, build the right muscles, and a simple 8-week progression.
Intermediate · 4 min read
How to Increase Your Squat
How to increase your squat: own your setup and bracing, squat one to three times a week, fix where you fail, build your legs and progress in small steps.
Intermediate · 4 min read
How to Increase Your Deadlift
How to increase your deadlift: a better start position, fixing where the bar slows, building the posterior chain and grip, and how often to pull heavy.
Intermediate · 4 min read
Grip Strength for Lifters
Grip strength for lifters: the three types of grip, the best exercises to train them, how to program grip work, and when to use chalk and straps.
Intermediate · 4 min read
Powerlifting vs Bodybuilding vs Weightlifting
Powerlifting vs bodybuilding vs Olympic weightlifting: how the three strength sports differ in goals, lifts, training and which one fits you.
Intermediate · 3 min read
How to Break a Strength Plateau
How to break a strength plateau: check recovery first, fix technique leaks, adjust progression, train your weak points, and when to change your program.
Advanced · 4 min read
One-Rep Max (1RM): How to Calculate and Use It
What is a one-rep max, how to estimate your 1RM safely from your working sets, and how to use percentages of 1RM to program strength training.
Advanced · 4 min read
Periodization: How to Structure Training Over Time
Periodization explained simply: linear, undulating and block models, why planned variation beats random training, and how to apply it to your program.
Advanced · 4 min read
Deload Weeks: What They Are and How to Do Them
Deload weeks explained: what a deload is, why and when you need one, how to structure it, and the signs you are overdue for recovery.
Advanced · 4 min read