Strength training series for intermediate lifters

Picture of a power rack setup in a home gym with dumbbells in the back.
Mass training

Why you should build a home gym

A lot of people are looking for alternative ways to perform their exercises. And while a body weight workout can be used as a substitute for heavy weightlifting, it’s not desirable for everyone.

Those folks will most likely be interested in how to build a home gym for cheap, while still reaping most of the rewards of a professional athletic facility. This way, they can still get their usual weight and cardio based training sessions in conveniently.

The biggest benefits are:

— Budget friendly

— Always open

— Equipment is always available

— Privacy

— Time efficient

If you’re interested, this is how to build a home gym for cheap.

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A boxer putting on black hand wraps to prevent injuries.
Mass training

Which factors influence injury prevention

There are a lot of different factors that influence injury prevention.

Unfortunately, life doesn’t always work out the way we want it to. It’s the same regarding accidents. Every person, especially passionate athletes who exercise regularly, will experience unfortunate injuries at some point in their lives.

While we can’t control everything and guarantee ourselves to be harm free our whole life, there are a number of things we can do to reduce the risk of harming ourselves..

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Table showing the amount of repetitions to target depending on the training goal.
Mass training

The best rep ranges, sets, and rest time for weightlifting explained

There are a lot of subtle differences in the weightlifting world regarding rep ranges, how many sets to perform and how long the rest time between sets should be.

A lot of this depends on whether your main goal is increasing strength, gaining muscle mass, or getting leaner.

These are the best rep ranges for weightlifting and endurance according to science.

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A man bench pressing in the gym.
Mass training

How and why you should bench press

Few weightlifting exercises develop the pectoral muscles as much and effectively as the bench press does.

The bench press, also called the chest press, is one of the most effective and well known exercises to develop the chest muscles. Various different grips can be used when bench pressing to target different parts of the chest.

A lot of weight can be moved with the chest press because it’s a compound exercise. This has a lot of benefits with regard to building strength and muscle mass. However, since large amounts of weight can be moved, it’s important to lift with proper technique to prevent injuries.

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Mass training

Why and how everyone should squat

Squatting is a great functional compound exercise. Why, you might ask? Because we often need to pick up stuff from the ground during our daily lives.

It mimics the proper technique which we should use to pick up things from the ground, particularly if those things happen to be heavy. Because picking things up with a straight back places the least amount of possible stress on our back, thus reducing the chance for potential injuries.

Let me explain why and how everyone should squat.

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