Resources discussing strength, health & well-being.

How To Train For The Coveted 225lbs Bench Press

The 225lbs or 100kg bench press is a very common goal for beginner and intermediate gym goers. It is a challenging goal that will require both hard work and patience. In this article I will provide some fundamental training advice that will help you move toward this goal.

4 min read

Is The Bulgarian Split Squat For Beginners?

The Bulgarian split squat is both an extremely effective and popular lunge variations at this point in time. Many individuals with little to no resistance training experience will likely have seen this exercise being performed in videos on social media and be curious how to implement it into their training regime or even create a training regime around the exercise. In this article I will discuss both why beginners shouldn’t be performing the Bulgarian split squat but also provide a road map of how a beginner can work towards this exercise in a logical manner.

7 min read

The 4 Key Benefits of Deadlifts for Runners and How To Implement Them Successfully

Strength training is now becoming mainstream among those who take their running and health seriously. But what role should the deadlift play in a runners strength training plan and why is it beneficial for runners to implement deadlifting into their training plan. In this article I will provide 4 key benefits deadlift provide for runners and how to successfully implement deadlifting into your training regime.

8 min read

Q&A: Does Hanging Increase Grip Strength

When new to training, it can be unclear what adaptations are created from a certain exercise. In this case it is unclear if the dead hang can create grip strength adaptation. The answer is yes it can, the dead hang is one of the most effective ways to improve grip strength.

2 min read

The 12 Best Dumbbell Exercises For Glutes

Dumbbell glute exercises are a very effective way to build a strong lower body and glutes. Here we provide a variety of dumbbell exercises and information that can be used to build a dumbbell glute workout.

12 min read

The 5 Best Barbell Exercises Without Bench

Not having a bench will not hold you back from reaching your physical goals if you have a barbell and weights to use. These exercises are a great way to build strength and muscle, in fact, they are some of the most effective exercises available to achieve these goals. In this article, we will introduce you to a variety of barbell exercises that can be done standing up or using just a barbell and weight plates.

3 min read

Try These 5 Lunge Variations for Quads Size and Strength

Lunges are one of the most effective ways to increase both size and strength in the quads. In this article we provide you with 5 different lunge variations you can use for your quads.

5 min read

The 8 Best Kettlebell Lunge Variations to Add To Your Workout Regime

Kettlebell lunges are a very effective way to improve strength and increase muscle mass in the legs. Lunges are one of the most effective single leg variations that we have available to us, so if you only have access to kettlebells it is important to use your kettlebells to move through the lunge movement pattern. Thankfully there are a huge variety of variations, lets walk through 8 different kettlebell lunge variations you can use for strength and hypertrophy.

8 min read

5 Lat Exercises Barbell Variations For Strength and Muscle Growth

Growing your lats with a barbell can be done through both horizontal pulling variations and hinging variations, though horizontal pulling movements are much more specific to the lats than hinging variations and these will be the movements provided in this list. If you don’t have access to a pull up bar these movements will help grow your lats without doing direct vertical pulling exercises like lat pull downs and pull ups. If you don’t yet have the strength to perform pull ups, these barbell lat exercises will help move you toward this goal.

3 min read

What Is The Difference Between A Hex Bar (Trap Bar) Deadlift and Conventional Deadlift?

Trap bars or hex bars are so called because of their shape (hexagon) which differs from a barbell, a loadable straight bar of metal. The shape and handle position is what differentiates the two movements. Although they are very similar in terms of biomechanics there are some subtle differences that make the two lifts very different. Effectively using the hex bar as a coach or trainee can drastically improve your hinging experience, so make sure you understand how and when to place them in a training programme.

5 min read

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