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Stronger By Science publishes articles on topics like lifting technique (squatbench, and deadlift), body composition and hypertrophyprogrammingnutritionprehab and rehab, and cardio.

Don’t know where to start? Check out our Complete Strength Training Guide or the How to SquatHow to Bench, and How to Deadlift guides.

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Be Honest with Yourself. Training for Health vs. Performance

Here’s a potentially touchy question:  Does your training make you a healthier person?  Do I get a resounding roar of “Yes,” or do I hear crickets?  How many bold souls will admit that honestly, no, their training is not contributing to their health, but may in fact be damaging it? I’ll be the first to admit it.  My training does not, in any way, maximize health.  I think this is a point more of us

How hydration affects performance AND muscle, the many benefits of garlic, and two popular supplements that may counteract each other

Sorry for the delay between posts.  I’m currently in the middle of a *huge* project.  I can’t give details about it right now, but I’m halfway through the first of two major phases.  It’s probably eating 4ish hours a day right now, so in addition to training, school (midterm week), time with Lyndsey, and admiring my beard every time I walk past a reflective surface, I haven’t had time to write as much as I’d

Everything you didn’t know about caffeine for kids

You guys are in for a treat today.  One of my professors, Ken Turley Ph.D., is the foremost expert on the subject of caffeine’s effects on exercise in children.  He’s a humble guy, so resists the title of “foremost expert,” but he can’t argue with “most published researcher on the subject by a mile.”  I had a chance to sit down with him and talk to him about caffeine, how it affects children, and some

A few thoughts about squat depth

Before we get into this post, I want to let you know about our giant How to Squat guide. It covers everything you need to know about every aspect of the squat – from biomechanics to correcting weaknesses to technique. Click here to open it in a new tab so you can check it out after you’ve finished reading this article.  This will probably sound heretical to some, but I don’t always squat to parallel, and I think that’s

We’re all on the same team here

The fitness industry is a funny place.  Ostensibly, we’re all after the same goal of getting people healthier.  However, to any outside observer, such would not appear to be the case. Attack pieces seem to pop up in my news feed almost daily, and no one group is really free of blame.  You see, since the fitness industry is an INDUSTRY, people have to figure out how to make a chunk of change one way

Peaking – AKA how to hit PRs in meets

How many times have you heard someone say something like: “Well, I squatted 500 in the gym a few weeks ago, but 450 felt heavy at the meet, and I missed 475.” That’s because they peaked wrong.  I’m even convinced that if you ONLY hit your gym PRs in meets, you peaked poorly.  If you’re good at programming, meets should be PR city.  And, if you’re unfamiliar with this website, let me assure you I’m

Are Energy Drinks Bad For You?

Scaremongering is an effective way to get a story read.  Journalists know this.  Someone dies at a party after they took 37 shots of tequila and drank 2 energy drinks.  Which headline are you more apt to click on? “Energy drink may have caused death of area teen” or… “Area teen dies from being an idiot” I’m sure I’ve given away my position already in this intro, but let’s bring things back to a more

The rich get richer and the poor get poorer

This is not an economics rant, so don’t be afraid to read on.  It’s more a continuation of yesterday’s post about how people get fat so easily. You may have noticed this before, but the hardest part of a diet is the first month or so.  Once you lose those first 5 or 10 pounds, you fall into a groove and the diet hums right along. The opposite, I’m sure you’ve noticed, is also true. 

Some thoughts about retaining muscle as you diet

I hit a new low for bodyweight a couple days ago at 234.  When I get to 231, I’ll be at the 20 pounds weight-loss mark (251 was the highest I got before the meet).  Not bad work for about 9 weeks of dieting while still hitting PRs! The biggest difference between this cut and ones in the past was that I had a definite, moderate plan. Usually my successful cuts are a bit more

An extremely effective diet tip

Most people know that having some sort of cycling in their diet produces the best results.  It may be carb cycling, it may be a cyclic ketogenic diet, it may simply be having occasional cheat days.  However, all of these have one major drawback:  They’re all process-oriented rather than goal-oriented. The goal is to drop fat, right?  The goal isn’t just to stick to a diet. You assume that if you stick to the diet,

IPA NC Iron Challenge Meet Write-up

The training cycle: After my meet last August, I took training fairly easy for about 4 months.  After a summer of daily maxing, I was ready for a little time off.  I still hit the gym regularly, but I messed around a lot, stayed well within my comfort zone, and took some time to mentally reboot.  When I came home for Christmas break, I resumed serious training again.  My lifts were essentially unchanged from August,

Greg deadlifts 500 in early February,

What I Learned to Deadlift 500 Pounds

This is installment 2 in a (currently) 8-part series.  The first was “What I learned to squat 500 pounds.”  I’m planning on doing one installment for each 100-pound increment for squat and deadlift starting at 500, and each 50-pound increment on bench starting at 350.  Just as a refresher from the first installment: “There are three types of strong people. 1. Lucky ones 2. Injured ones 3. Smart ones Unless you’re simply a freak, getting

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