The squat and deadlift are two of the most fundamental lifts in strength training, each a cornerstone of powerlifting, bodybuilding, and general fitness routines. Both lifts target the lower body and posterior chain, but they do so in distinct ways. A common question among lifters is whether a strong squat directly translates to a stronger…

Ice baths, also known as cold water immersion (CWI), have become a recovery staple for athletes across various disciplines. The promise of reduced soreness, faster recovery, and decreased inflammation makes them appealing. However, when it comes to hypertrophy—building muscle—the effectiveness of ice baths is a topic of debate. While they may offer some benefits, are…

Rock climbing is one of the most impressive physical activities, demanding strength, technique, and mental focus. Climbers are often admired for their unique physiques, which highlight their sport-specific adaptations: strong front delts, incredible lats, and well-defined biceps and upper back. However, as climbing emphasizes pulling movements and vertical strength, some muscle groups remain underdeveloped, which…

The bench press is one of the most iconic exercises in strength training, serving as a benchmark for upper-body strength and a staple of countless workout programs. Whether you’re a powerlifter aiming to hit new personal records, a bodybuilder looking to build a bigger chest, or a fitness enthusiast wanting to improve overall strength, increasing…

Testing your one-rep max (1RM) is a critical part of strength training for anyone serious about improving their performance. Your 1RM represents the maximum amount of weight you can lift for one repetition of a given exercise, and it’s a useful benchmark for setting training goals, tracking progress, and designing effective programs. However, while the…

Understanding maintenance calories—the amount of energy your body requires to maintain its current weight—is a cornerstone of effective fitness and nutrition planning. For many, calculating this number seems like a one-time effort, something static and unchanging. However, maintenance calories are not fixed; they are dynamic and influenced by a range of factors. Whether you’re working…

Pull-ups are one of the most effective upper-body exercises, building strength across the back, shoulders, and arms while demanding excellent core stability. Yet for many beginners, achieving their first unassisted pull-up can feel daunting. The journey from zero to one is challenging, but with the right approach, it’s achievable for almost anyone. The key to…

In today’s digital age, knowledge workers—those whose primary job involves processing information—are increasingly prone to sedentary lifestyles. Hours hunched over computers, prolonged periods of sitting, and the mental demands of high-stakes decision-making characterize the daily routines of this demographic. While intellectual pursuits dominate their professional lives, strength training is often overlooked, dismissed as irrelevant or…

In fitness, it’s easy to fall into the trap of chasing maximal results—lifting the heaviest weights, running the fastest miles, or attaining the most shredded physique. Social media, competitive gym culture, and well-marketed fitness programs often glorify this pursuit of “more.” But while striving for peak performance can be motivating, it’s not always sustainable, nor…

The fitness world is always buzzing with collaborations, innovations, and, sometimes, a little bit of intrigue. One of the latest topics stirring speculation involves none other than fitness coach and scientist Dr. Mike Israetel and podcaster-turned-thought-leader Chris Williamson. These two are known for their sharp insights, and their camaraderie has not gone unnoticed. But what…