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Programming archive

Stronger By Science publishes articles on topics like lifting technique (squat, bench, and deadlift), body composition and hypertrophy, programming, nutrition, prehab and rehab, and cardio.

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

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High Frequency Training for a Bigger Total: Research on highly trained Norwegian powerlifters

[note: edits were made and figures were removed on 2-26-2014 at the request of the orignal study’s authors] Hey guys.  Today we have a guest post from my friend Martijn Koevoets.  He’s one the top powerlifters in his weight class in the Netherlands, and through some of his connections in the European powerlifting world, he got his hands on a really awesome study that hasn’t gotten much press yet, but which has obvious applications for

Greg Nuckols February 18, 2014

Genetics – How much do they limit you, and what can you do about it?

I’ll warn you from the outset – this post is going to be a cold dose of reality.  There’s a ray of sunshine at the end, but it’ll take a while to get there. We’re talking about genetics.  This isn’t something I like to talk about publicly a lot, but I get asked about it in private often enough that I think I should just put my views out in the open.  It’s also something

Greg Nuckols February 6, 2014

Study Write-up: Sprints are anabolic*, even when fasted! …but with big gender differences

Guys, I’m STOKED about this study I have for you all today.  It’s by far the most interesting journal article I’ve read in a long time. It touches on so many things that are relevant to all of us –  fasted training, sprints vs(?) low-intensity cardio, gender differences, and insulin (so, by extension, peri-workout nutrition).  On top of that, it’s a really well-controlled study that uses a really challenging protocol, so it should be more

Greg Nuckols January 30, 2014

What I learned on the way to benching 350 pounds

Continuing the series that, at this rate, is set to finish up in about 15 years, here is the third installment, and currently the first of three installments about the bench press. Just to recap what this whole thing is about – since a lot of you weren’t following my blog the last time I did an installment (in January) – I’m giving an overview of the things I had to learn to hit milestones

Greg Nuckols November 18, 2013

Beltless Training – It’s more than just your abs

Let me begin by saying I think the belt vs. no belt debate is one of the silliest debates in powerlifting. However, I do think I’ve made a mistake by neglecting beltless training. Now, if some of you remember, I’ve always been very much pro-belt.  It’s not that I think it’s wrong to ever train beltless.  I just thought (and still think) it’s silly to insist on ALL training being done beltless. However, I think

Greg Nuckols October 22, 2013

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

Greg Nuckols September 16, 2013

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 Nuckols May 19, 2013
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

Greg Nuckols April 24, 2013

How to Implement Paused Squats

Before we get into this post on paused squats, 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.  It was brought to my attention that although I’ve written about the benefits of paused

Greg Nuckols April 15, 2013

Getting stronger: the evolution

What’s the difference between a beginning or intermediate lifter, and a more advanced lifter?  This seems to be a question on the minds of most people who’ve put in a little time under the bar.  They feel themselves straining with a 3-4 plate squat or a 4-5 plate deadlift, but then watch someone the same size squat 700+ or pull 800+.  It feels like, in spite of how far they’ve come, there’s an insurmountable gulf

Greg Nuckols March 27, 2013

Some thoughts on overhead pressing

I’ve gotten several questions about the overhead press since posting my video about my favorite accessory lifts.  As a recap, I basically said I rarely do overhead work.  This has some people up in arms because in the past 3-4 years the importance of the press has been preached from a variety of sources, effectively to the point that its necessity for improving one’s bench is taken as gospel truth.  Luckily, I ignored those recommendations,

Greg Nuckols March 5, 2013
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