strength
Prilepin's Chart Complete Guide: How to Use Load-Volume Tables for Optimal Strength Programming
Not sure how many reps to load at 80% or 90%? Prilepin's chart maps sets and reps to intensity zones, with squat, bench, and deadlift examples included.
How to Coach Beginners on the Deadlift: From Setup to 1RM
A 7-step setup sequence, breathing cues, and bar-path checkpoints for teaching the deadlift safely, plus an 8-week progression to a confident first 1RM.
Deadlift Form Perfect Setup: 7 Steps to Save Your Back
90% of deadlift back injuries trace back to a bad setup. Follow this 7-step protocol, foot position to bar path, validated against IMU sensor data.
Strength Coach vs Bodybuilder Mindset: Why the Two Approaches Are Opposite
One lifter tracks bar velocity; the other chases the pump. See where output-based and stimulus-based training diverge on fatigue, and how to combine both.
Why Static Stretching Before Lifting Is Bad: Research Proves It
Static stretching before a lift isn't neutral. Behm's meta-analysis found it cuts strength by 5.5% and power by 1.9%; see the VBT-measured velocity drop.
Why Women Should Lift Heavy Weights: The Science
The science of why women must lift heavy weights for bone density, hormones, strength, and metabolic health, backed by 12-month IMU data.
5x5 vs 3x10: Which Is Better For Strength and Hypertrophy?
5x5 vs 3x10 compared with meta-analysis data on strength and hypertrophy. Learn which fits your goal and how to track progress with objective measurement.
Best Rep Range for Each Muscle Group: Science-Based Guide
The optimal rep range and load for chest, back, legs, shoulders, and arms backed by sports science research and VBT data.. Read the full evidence-based.
From Zero to 10 Pull-Ups: A Proven 12-Week Program
Can't do a single pull-up? This 12-week program takes you to 10 reps with weekly exercises, sets, and progression criteria, plus the mistakes.
How Much Cardio While Lifting: An Evidence-Based Concurrent Training Guide
Too much cardio blunts strength; too little limits conditioning. Interference-effect research sets the dose, timing, and modality that avoid both extremes.
How to Periodize from Strength to Power: 4-Week Pre-Season Strategy
Carrying max-effort strength into pre-season blunts power output. This 4-week model shifts load with velocity zones so power shows up before season starts.
Sleep Deprivation Effects on Strength and Performance: Research Synthesis
After 24 hours of total sleep loss, Olympic weightlifters lost 3-7kg off snatch and clean-and-jerk totals, with no change in perceived effort.