The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength

Key TakeawaysThe single best way to gain muscle and whole-body strength is to follow a strength training program that’s based on the squat, bench press, deadlift, and overhead press.The best strength training program for you depends on your goals, how long you’ve been lifting weights, and what gets you most excited to train.If...

The Complete Guide to the Best Home Gym Equipment in 2018

Key TakeawaysBuilding your own home gym is more convenient, time efficient, and (potentially) cheaper than going to a commercial gym.The main pieces of equipment you’ll want are a power rack, barbell, weight plates, adjustable bench and dumbbells, collars, and floor tiles.Once you’ve bought those items, the next purchases to consider are a deadlift...

Dr. Eric Helms Answers: Is German Volume Training a Good Way to Build Muscle?

If you want to know what science says about how viable German Volume Training is for building muscle, then you want to read this interview with Dr. Eric Helms.Key TakeawaysDoing more volume usually results in more muscle growth, but there’s a point of diminishing returns.German Volume Training (10 sets of 10 reps) isn’t...

How Much Does Exercise Help with Weight Loss? (What 30 Studies Say)

If you want to know what science says about how effective exercise is for weight loss and the best kind of exercise to lose weight, then you want to read this article. Key TakeawaysThe reason exercise doesn’t always help people lose weight is because people often use it as a license to overeat—not...

How Long Should You Rest Between Sets to Gain Muscle and Strength?

If you want to know what science says about how long you should rest between sets to gain muscle and strength, then you want to read this article.Key TakeawaysResearchers wanted to see how resting one minute between sets or three minutes between sets affected strength, muscle growth, and muscular endurance.The group that rested...

The Definitive Guide on How to Bench Press (and the 8 Best Variations!)

Key TakeawaysThe bench press is one of the single best exercises for building almost every major muscle in your upper body, including your pecs, triceps, and deltoids, if you do it correctly.Learning how to bench press with proper form boils down to ingraining a few simple habits, and remembering a handful of effective...

Mark Rippetoe Answers: How Do You Squat with Proper Form?

If you want to know how to squat with proper form, all of the best squat variations, and how to make your squat as strong as possible, then you want to read this interview with Mark Rippetoe. Key TakeawaysIf you want to get bigger, stronger legs, then most of your gains are going...

Analysis Evaluate: Ought to You Bench Press with a Smith Machine or a Barbell?

If you wish to know what science has to say about whether or not you need to bench press with a Smith machine or a barbell to achieve muscle and power, you then need to learn this text.Key TakeawaysResearchers needed to see if bench urgent with a Smith machine or a barbell prompted...

My Daily 10-Minute Yoga Routine for Better and Safer Workouts

Key TakeawaysEven when done properly, heavy weightlifting can cause considerable lingering tightness in your muscles and joints.Just 10 minutes of yoga poses per day can help tremendously by improving whole-body mobility and flexibility. This, in turn, can translate into better performance in the gym.Try my routine for 30 days and see for yourself.I’ve...

Should You Do Cardio or Weightlifting First? What 20 Studies Say

If you want to know what whether cardio or weightlifting should come first in your workouts and why, then you want to read this article.Key TakeawaysDoing too much cardio in general, and doing it right before or after weightlifting workouts can interfere with strength and muscle gain by increasing fatigue and directly interfering...
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