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 readStrength 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 · 3 min readHow to Increase Your Bench Press
How to increase bench press strength with better technique, smart programming, triceps and upper-back accessories, and progressive overload.
Intermediate · 2 min readHow to Increase Your Squat
How to increase squat strength with better bracing, consistent depth, quad and glute accessories, and smart programming.
Intermediate · 2 min readHow to Increase Your Deadlift
How to increase deadlift strength with better setup, bracing, hinge strength, grip, programming and accessories.
Intermediate · 2 min readGrip Strength for Lifters
How to build grip strength for deadlifts, rows, pull-ups and overall performance with holds, carries, thick grips and smart progression.
Intermediate · 2 min readPowerlifting 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 · 2 min readHow to Break a Strength Plateau
How to break strength plateaus by identifying recovery issues, technique leaks, weak points, poor programming and unrealistic progression jumps.
Advanced · 2 min readOne-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 readPeriodization: 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 readDeload 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