Training Journal
16 articles tagged “strength”-
3 min read
Grease the Groove: Build Pull-Up Strength Without Burnout
How the grease the groove method builds pull-up strength through frequent submaximal sets, with a 4-week schedule and progression tips.
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3 min read
Tempo Training: Using Rep Speed to Break Plateaus
How tempo training uses controlled rep speed to add new stimulus when weight progress stalls, with a tempo notation guide and sample session.
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3 min read
Progressive Overload: The Only Rule That Really Matters
What progressive overload actually means, six ways to apply it beyond adding weight, and a 4-week template that shows it in practice.
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3 min read
Upper Lower Split: How to Program 4 Days a Week
A complete upper lower split for 4 training days a week, with exercises, sets and reps, and how it compares to full body and PPL.
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3 min read
The 5x5 Program Explained: Strength Training That Works
How the 5x5 strength program works, a full 3-day workout template, and how linear progression actually adds weight to the bar week after week.
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3 min read
Push Pull Legs Explained: The Simplest Effective Split
How the push pull legs split works, a full 6-day breakdown with exercises and sets, and who should run it instead of full body or upper/lower.
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4 min read
Rest Between Sets: How Long by Goal
How long to rest between sets for strength, hypertrophy, and conditioning - with exact time ranges and a table you can use in your next session.
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4 min read
RPE Explained: Training by Feel, Precisely
RPE explained with a plain 1-10 scale, real set examples, and how it compares to RIR and percentage-based training for building strength safely.
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3 min read
Building Muscle After 50: What Changes in Training
Muscle building after 50 still works, with a few key adjustments: more warm-up, more protein, and smarter recovery. Here's the plan.
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3 min read
Strength Training for Runners: 2 Days That Change Everything
Two weekly strength sessions reduce running injuries and improve running economy. Here's the exact exercises, sets, and scheduling.
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3 min read
Forearm and Grip Training for Bigger Lifts
Grip strength limits your deadlift and pull-up numbers before your back does. Here's the forearm training plan that fixes it.
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3 min read
Gym Myth: Lifting Makes Women Bulky
Lifting weights does not make women bulky by default — hormones and caloric surplus decide that. Here's the physiology and how to train with confidence.
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3 min read
Hamstring Exercises Ranked: Curls, Hinges and Bridges
The best hamstring exercises ranked by stretch, activation, and injury protection, with a weekly plan and sets/reps for real growth.
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3 min read
Calf Training: Why They Lag and How to Fix It
Calves lag because most training skips full range and enough volume. Here's the rep ranges, exercises, and weekly plan that actually grow them.
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4 min read
Arm Day That Works: Biceps and Triceps Programming
Build bigger arms with a science-backed biceps and triceps split: exercise picks, sets, reps, rest, and the mistakes that stall growth.
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4 min read
Quad-Focused Leg Training Beyond Back Squats
Build bigger quads without living under a barbell: the best quad exercises ranked, a 2-day plan with sets and reps, and the mistakes that stall growth.
Reading time is an estimate: words in the article divided by 220 per minute.