Best Squat Variations to Build Full-Body Power and Muscle

You know that the humble squat is one of the best exercises there is for building lower-body strength—and you’re probably already working them into your fitness routine pretty regularly. Good for you. But are you taking advantage of squat variations? Outside of building muscle, squat exercises can amp up human growth hormone production, improve your flexibility, … Read more

How Many Reps and Sets You Should Do for Every Training Goal

Wanna start a fight? Walk into a room filled with strength coaches, personal trainers, and exercise physiologists and ask, “How many reps should I do to build muscle?” Or, “What’s the ideal number of sets?” Or, “What’s the best way to gain muscle faster?” Then take cover.  If your ultimate strength training goal is hypertrophy (an increase in … Read more

Science Reveals Best Way to Build Size and Strength, Settling the High Reps vs Heavy Weight Debate

Conventional gym wisdom has long offered a basic rule of thumb for novice and intermediate weightlifters on how to build muscle: If you want to increase size, lift relatively light weights for a lot of reps. If you want to get strong, lift heavy weights for fewer reps. Simple, right? Not exactly. Recent research is … Read more

Strength and Conditioning Specialist Reveals the Best Hip Thrust Alternatives

Few leg exercises rival the hip thrust for power, size, and strength. This staple movement reigns high among the best glute exercises and hamstring exercises due to its ability to isolate the muscle groups. However, relying on hip thrusts as the primary butt-builder may not suit everyone. Plenty of hip thrust alternatives deliver similar (and unique!) benefits if … Read more