Muscle imbalances affect even the most diligent weightlifters. That is, no matter how carefully you train, there will likely come a time in your fitness journey when one part of your body gets bigger, stronger, or bigger and stronger compared to its counterpart on the opposite side.  The obvious problem with this is that it can spoil your body’s visual “balance.” But that’s not the only way “muscle asymmetries” cause issues—they can also hinder athletic performance and may increase the risk of injury. As such, most weightlifters want to know how to spot, prevent, and correct muscle imbala ..read more

The stiff-leg deadlift (or “straight-leg deadlift”) is a deadlift variation that emphasizes your glutes and hamstrings.  It’s useful because it’s less fatiguing than other deadlift variations and allows you to train your hamstrings and glutes with heavy weights and while stretched, making it ideal for muscle growth.  In this article, you’ll learn proper stiff-leg deadlift form, how the stiff-legged deadlift is different from the Romanian deadlift, the best stiff-leg deadlift alternatives and variations, which muscles the exercise works, its benefits, common mistakes to avoid, and mor ..read more

The glute-ham raise is an outstanding lower-body exercise deserving of more attention.  It’s exceptionally effective for training the hamstrings and glutes without significantly contributing to overall fatigue, making it ideal for anyone looking to gain posterior chain muscle and strength. It also doesn’t load your spine, so it’s a useful workaround for anyone with back issues or wanting to continue training their hamstrings and glutes when they’re already fried from deadlifting or squatting.  In this expert guide, you’ll learn what a glute-ham raise (and glute-ham raise machine) is ..read more

Steroid use is rampant in the fitness space. But because of the societal stigma surrounding steroids, most “roiders” lie about their drug use.  And while this deception seems insignificant, in many cases, it’s not. The “steroids vs natural” debate matters because many “fake” naturals use their physiques to gain followers and sell pills, powders, and PDFs. Not only is this fundamentally dishonest, but it skews people’s expectations about what’s achievable with their own physique, which often begins a frustrating, disappointing, and dysfunctional relationship with weightlifting. Because let ..read more

Most guides to the best chest exercises come up short. Instead of focusing on time-tested chest exercises, they recommend novel movements that look innovative, but that won’t give you the results you want.  In this article, we’ll chart a different course. In it, you’ll learn all of the best exercises for chest size and strength, three evidence-based chest workouts, some key insights about chest anatomy, and more.  Table of Contents 15 Best Chest Exercises for Men and Women 1. Bench Press 2. Incline Bench Press 3. Dumbbell Bench Press 4. Incline Dumbbell Bench Press 5. Close-Grip Ben ..read more

Choosing an effective strength training program is one of the keys to building muscle and strength. Picking the best one for you is easier said than done, though.  Every option has bells and whistles, and it can be tricky to understand which is right for your goals and preferences.  This article will clear up the confusion.  In it, you’ll learn what a strength training program is, why they’re effective for building muscle, what makes a good strength training plan, the 12 best strength training routines, how to choose which is best for you, and more.  Table of Contents What ..read more

Shoulder pain during bench press is a frustrating and common issue among weightlifters.  For many, it takes the fun out of heavy benching and severely limits progress. Understanding the root causes behind this discomfort is crucial to address it effectively and avoid long-term injury. In this evidence-based article, you’ll discover why many experience shoulder pain from bench pressing, practical solutions to alleviate it, tips on preventing it, and more.  Table of Contents Understanding Shoulder Pain in Bench Pressing Your Shoulder Anatomy and the Bench Press Common Causes of Bench ..read more

The Bulgarian split squat is an outstanding exercise for building muscle, gaining strength, and boosting athleticism. What is a Bulgarian split squat, you ask? It’s a single-leg exercise performed with dumbbells and a bench, sometimes referred to as the “rear foot elevated split squat.” To do it, stand a couple of feet in front of a bench and place one foot behind you on the bench. Then, while holding a dumbbell in each hand, bend your front leg’s knee until your thigh is parallel to the floor and stand back up. While it works all the lower body muscles like other squat variations, its unique ..read more

Most body composition researchers and experts agree on the following: Most guys can gain 15-to-25 pounds of muscle in their first year of proper strength training (and women should cut those numbers in half). Most people can gain about half as much muscle in year two than in year one. Most people can gain about half as much muscle in year three than in year two. Opinions diverge on what happens next, though.  Some authorities claim that muscle growth becomes vanishingly small after four-to-five years of proper strength training and eventually comes to a standstill. Others disagree and s ..read more

Deciding what muscle groups to workout together can be confusing. Some say workouts for muscle groups that function together are best, citing the popular pairing of chest and triceps as an obvious example. Others say workouts for muscle groups that oppose each other make more sense since this ensures you don’t “carry” fatigue from one exercise into the next and can train harder as a result.  Still others say there’s no such thing as the best muscle group combinations to workout together. Instead, your resistance training workouts should revolve around a single exercise, such as the squat ..read more