If you’re just getting into strength training, chances are you’ve stumbled across Starting Strength and StrongLifts 5×5. Both programs revolve around classic compound lifts: squats, deadlifts, and presses. No wonder they’re so popular: they actually deliver results. The big difference? It’s the volume. Starting Strength sticks to 3 sets of 5 reps (3×5), but StrongLifts…
The bench press is a cornerstone exercise for building upper body strength and muscle mass. Learning to bench press with proper form matters, because this compound movement trains the chest, shoulders and triceps together, and because a sloppy bench is one of the easier ways to irritate a shoulder. Mastering proper bench press technique can…
The back squat is a fundamental exercise that tests lower body strength and power. Many fitness enthusiasts and athletes aim to improve their squat numbers, but determining an appropriate goal can be challenging. Your target back squat weight should typically be 1.5 to 2 times your body weight for men and 1.0 to 1.5 times…
German Volume Training (GVT) is a renowned method for those aiming to achieve significant muscle growth. At its core, GVT involves performing 10 sets of 10 repetitions for a specific exercise. You’ll use a weight that challenges you yet allows completion of all sets and reps. This high-volume approach, famously known as 10×10, is designed…
