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.
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How accurate are trainees and coaches at predicting repetitions in reserve, and what can be done to perfect their prediction accuracy?
A previous study found that progressing load lifted or reps led to similar increases in strength and muscle size. A new study made the same comparison, but did they find the same results? This article discusses the new study and when to use specific progressive overload strategies.
Grip strength can be the limiting factor in performance for many different strength athletes. Read this article to explore the science and practice of grip strength training and forearm muscle development for both strength and aesthetics.
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.
When life happens and you have to adapt your training program, these strategies will help you stay on track toward your goals or deadlines.
It’s recently been established that long-duration, high-frequency, high-intensity static stretching causes hypertrophy and strength gains in humans. But how? This review explores just that.
Returning to training after a hiatus can be intimidating. In this article, you’ll learn practical tips for managing training load and selecting exercises for your first few weeks or months back in the gym.
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.
A prior study examining the relationship between muscle fiber typology and rep performance found that fiber type was only weakly related to rep performance. This article breaks down a new study on the topic.
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 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.
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.
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