Looking to add some serious weight to your squat? The Smolov Squat Program might be exactly what you need. This legendary 13-week Russian training protocol is for intermediate to advanced lifters who want major strength gains in their back squat. If you follow it right, the Smolov program has helped plenty of lifters boost their…
TL;DR The 5/3/1 program by Jim Wendler is a simple, percentage-based strength system built around four main lifts (squat, bench press, deadlift, overhead press) performed in four-week cycles. You use a conservative training max (85-90% of your true max), increase weight slowly each cycle, and focus on long-term strength gains rather than quick results. The…
When it comes to building strength, few exercises hit as hard as deadlifts. Trap bar deadlifts and conventional deadlifts both offer huge benefits, but they play different roles in your training. If you’re stuck deciding between these two, knowing what sets them apart can really help you pick the right one for your goals. Most…
The deadlift is one of the most powerful and effective exercises in strength training. At its core, it’s simple—you lift a weight from the ground to a standing position. This movement does more than showcase strength; it builds functional power for everyday tasks like picking up heavy objects. Whether you use a barbell, dumbbells, kettlebells,…
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—think 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 bumps…
