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Programming archive

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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How Many Reps Can People Really Do at Specific 1RM Percentages?

People are starting to favor autoregulated load prescriptions now that the limitations of the classic percentage-based loading charts are well known. However, a meta-regression updated these loading charts, so this article discusses whether percentage-based prescriptions are worth revisiting.

Effective Strength Training for the Time-Poor

It is a given that at some stage in your training career, you will end up time-poor. This article covers strategies for continuing to progress, even when time is tight.

Can You Avoid Plateaus by Manipulating Relative Training Intensity?

A recent six-month crossover study had subjects perform three months of low-load training and three months of moderate-load training, in a randomized order. The researchers found that lean mass gains were similar during the first and last three months of training, in contrast with other research. Read on to learn if you can truly avoid plateaus via wholesale shifts in relative training intensity every few months.

Specificity: Conceptually Simple, but Deceptively Complex

Specificity is a given. All trainers learn the “SAID” principle and know that the body produces Specific Adaptations to Imposed Demands. So, if you want to get stronger, you lift heavy. Thus, in a simple, individual, closed-sport like powerlifting, it’s no surprise that highly specific training is commonly seen, and it undoubtedly works. However, in many cases specificity is misunderstood, misapplied, or overused.

The Comprehensive Core Training Guide

Your core muscles serve a pivotal function, and targeting these muscles can transfer to enhanced performance in a variety of lifts. Read this article to deepen your understanding of the core’s function for performance and get programming recommendations for targeting your core musculature.

Can You Drop (Set) Weight for Gains?

Drop sets are enjoyable, time efficient, and according to a new meta-analysis, lead to similar hypertrophy and strength gains as traditional sets. So, are drop sets all you need? This article tackles that question from every angle.

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