Most people focus on their workouts and diet when trying to get stronger, but one of the biggest factors in muscle growth and recovery is often ignored: sleep. You can lift heavy, eat all the right foods, and take the best supplements—but if your sleep is lacking, your progress will suffer. Sleep is when your…
If you want to get stronger, build muscle, and improve overall fitness, you don’t need a complicated routine with dozens of exercises. Instead, focusing on the five big lifts—squat, deadlift, bench press, overhead press, and rows—will give you the best results in the shortest time. These compound movements train multiple muscle groups at once, making…
If you’ve been lifting for a while but feel like you’re stuck, there’s a good chance you’re missing one key principle: progressive overload. This is the foundation of all strength and muscle growth, and without it, your workouts will eventually stop producing results. Think of it like this—if you lift the same weights for the…
Pull-ups are more than just an upper-body exercise; they’re a benchmark of strength, endurance, and personal progress. Whether you’re an elite athlete looking to up your game or a beginner dreaming of nailing that first full pull-up, mastering this classic move can feel like a daunting task. But fear not! I’ve been a Collegiate Strength…
When it comes to hammering those hamstrings, Nordic Hamstring Curls and Romanian Deadlifts (RDLs) are two very effective options. But which one really gives your hammies the extra love they deserve? Let’s cut to the chase and dive into the nitty-gritty of these two popular exercises, breaking down the benefits and techniques, so you can…
The push press and thrusters have cemented their positions as foundational lifts for both novice gym-goers and elite athletes alike. But while they might share similarities in explosive movement and overhead pressing, they each offer unique benefits and challenges. I’ve been a strength and conditioning coach in collegiate athletics for 20 years and in this…
Decline Sit-ups are a staple in many workout plans trying to build a strong and powerful core. However, they come with a caveat – they can be tough on the lower back and not everyone has access to the necessary decline bench. As a 20-year Strength and Conditioning Coach, I’ve been programming exercise alternatives for…
Barbell Front Raises and Plate Raises are popular exercises for targeting the shoulder muscles (specifically the anterior deltoid). While they are very similar, they do have a few small differences. I’ve been a College Sports Performance Coach for over 20 years and I’ve utilized both of these exercises quite a bit over my career. In…
The JM Press is a solid exercise for building tricep strength, but it’s not for everyone. Luckily, there are other effective exercises to achieve similar goals. I have 20 years of experience as a Strength Coach working at the college level and in this article, I will share several alternatives to the JM Press, making…
Sumo Deadlifts are a very popular exercise (both lower body and upper body), and for good reason. Sumo Deadlifts are one of the most effective exercises for developing size and strength. But, what if you need an alternative for Sumo Deadlifts? Maybe you don’t have access to a barbell or maybe you’re just looking to…