Strength training is equal parts science and art. On one side, we have structured systems built around percentages—exact numbers, calculations, and predictable progression. On the other, we have Rate of Perceived Exertion (RPE)—a more subjective, autoregulated method that relies on lifters accurately gauging effort. Both systems have strong benefits, but as lifters evolve, the usefulness of each begins to shift. This article will break down RPE vs. percentages, explore the science behind both methods, and explain how to apply them for long-term progress.

Most lifters struggle with chest development at some point. For some, the upper chest seems flat. For others, the lower pecs don’t pop. But one of the most stubborn regions is the inner and middle chest, the part that creates that sharp line down your sternum. Without it, your pecs may look wide, but they lack depth and separation.

The good news? There’s one underrated exercise that can fix this problem, and chances are, you’re not doing it. It’s called the Spoon Press.

When most lifters think about getting stronger, the first thing they turn to is slow eccentrics, pauses, or “time under tension” training. That makes sense — eccentric training has long been credited as the secret weapon for muscle growth and strength because of the mechanical tension and muscle damage it creates. But what if I told you there’s another way to build brute, undeniable strength?

The dead stop method is one of the most underrated approaches to building true strength. By eliminating the stretch reflex and forcing each rep to start from a motionless position, you’re training your body to overcome inertia and produce maximum force without relying on momentum. This makes every lift more honest and every rep more demanding. Whether it’s the deadlift, bench press, or squat, dead stop training builds explosive power, reinforces proper positioning, and improves confidence under heavy loads. If you want to break through plateaus and develop raw, uncompromising strength, dead stops are a must in your program.

Stepping into your first powerlifting meet is both thrilling and nerve-wracking. It's not just about lifting heavy—it's about mastering commands, knowing your gear, fueling right, and executing a smart plan. Whether you're squatting in a singlet for the first time or deadlifting in front of a crowd, this guide will walk you through everything: choosing your federation, preparing mentally and physically, selecting attempts, and avoiding common mistakes. If you want to go 9 for 9 and walk away proud, this is the resource to get you there. Compete smart. Lift strong. Learn the sport.

Hypertrophy training is the foundation of building the size and muscular balance needed to excel in strongman. While strength is the ultimate goal, bigger muscles provide the raw material to become stronger and more resilient. In this blog, we break down how strongman athletes can structure a proper hypertrophy phase to improve performance, reduce injury risk, and prepare for heavier event-specific work. From exercise selection and volume guidelines to weekly splits and accessory work, this guide gives you everything you need to grow intentionally—not just get big for the sake of it, but big for the sport.

Triple extension—the explosive extension of the hips, knees, and ankles—isn’t just for Olympic lifters. It’s a foundational movement pattern that builds power, improves bar speed, and enhances force production in strength athletes. For powerlifters and strongmen, training triple extension through exercises like speed squats, power shrugs, and plyometrics can improve performance in squats and deadlifts while also preventing plateaus at sticking points. Whether you’re throwing a med ball or jumping from a seated position, developing this explosive coordination can elevate your strength game. If you want to move weight faster and more efficiently, triple extension needs to be in your program.

Preparing for your first strongman competition isn’t just about brute strength—it’s about building a strategy. In this guide, we break down a 16-week plan that evolves through hypertrophy, strength, power, and peaking phases to get you physically and mentally ready. You’ll learn how to structure your compound lifts, layer in specific event training, and develop the grip, overhead, pulling, loading, and carrying capacity needed to dominate. Whether the events are announced or not, we give you a blueprint to stay adaptable and train with purpose. This is the playbook every first-time strongman competitor needs to succeed on game day.

Building muscle doesn’t have to feel like decoding ancient hieroglyphs while blindfolded. Tired of conflicting advice from every corner of the internet? We’ve got you covered. This blog cuts through the B.S. and dives deep into three science-backed strategies that actually work: mastering your exercise order, optimizing rest intervals, and training to failure. No gimmicks, no fluff—just real tools to accelerate your muscle growth and turn those workouts into visible results. Whether you’re a seasoned lifter or just getting started, these techniques can help you train smarter, recover better, and grow faster. Ready to level up? Let’s get after it.

Many people think building muscle comes down to finding the perfect rep range—usually 10-12 or 15-20 reps. But the truth is, muscle doesn’t care about numbers—it responds to effort, fatigue, and progressive overload. You can build muscle using low, moderate, or high reps as long as you challenge the muscle close to failure. Instead of locking yourself into one "hypertrophy zone," smart lifters use different rep ranges over time, adjusting loads and reps strategically. This keeps progress moving forward, prevents plateaus, and maximizes growth by challenging muscles through multiple pathways like mechanical tension, metabolic stress, and muscular fatigue.