Expert articles on strength training, powerlifting, cardio, and nutrition. Evidence-based advice to help you reach your fitness goals.
Learn how to safely test and use your one-rep max for effective strength training. Expert tips to prevent injury and optimize your training.
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Estimate your deadlift one-rep max using proven formulas and training percentages.
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Everything you need to know to get started with powerlifting. Training programs, technique tips, and competition advice.
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Master the bench press with proper technique, programming, and troubleshooting common issues.
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Perfect your deadlift form with this comprehensive technique guide covering setup, execution, and common mistakes.
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Learn the fundamentals of proper squat technique for maximum strength and safety in your training.
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Optimal nutrition strategies for strength athletes. How to fuel your training and optimize recovery.
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Identify and fix the most common powerlifting mistakes that limit your progress and increase injury risk.
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Learn how to create effective training programs as a beginner. Progressive overload, periodization, and more.
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Take your training to the next level with advanced techniques like cluster sets, accommodating resistance, and more.
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Essential accessory exercises to improve your squat, bench press, and deadlift. Build strength and address weaknesses.
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Understanding the key differences between bodybuilding and powerlifting training approaches and goals.
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Essential strategies for preventing injuries in powerlifting. Warm-up protocols, mobility work, and recovery techniques.
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Develop the mental toughness needed for powerlifting competition. Visualization, confidence building, and competition day strategies.
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Learn how to structure your training cycles for optimal strength gains. Linear, block, and conjugate periodization methods.
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Optimize your recovery with proper sleep hygiene, stress management, and recovery protocols for strength athletes.
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The Body Fat Estimator is a free tool that calculates body fat percentage using simple inputs like height, weight, and measurements, providing insights into fat mass, lean body mass, and health ranges without needing lab tests or calipers.
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This guide explains bicep curl weight as the amount of weight lifted in curl exercises, providing strength standards for men and women based on bodyweight and levels (beginner, intermediate, advanced). It emphasizes using a calculator to track progress, select appropriate weights, and avoid injury for effective arm training.
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Lat pulldown weight is the total load pulled on the lat pulldown machine with clean reps and strict form, serving as a key measure of back strength to track progress and compare against standards for men and women at similar bodyweights.
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The leg press to squat calculator is a free online tool that takes your leg press weight and number of repetitions to estimate what you could squat with a barbell for the same rep count or 1RM. It gives lifters who train mostly on the leg press machine a realistic idea of their squat strength without guessing.
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This post provides pull-up standards for men and women based on experience level, body weight, and training age, using data from thousands of real tests to measure upper body strength accurately. It explains how many strict pull-ups one should aim for at different levels, from beginners (0–1 reps) to advanced (15–20+ reps).
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