Variable Effort and the Triple-Tier Plan

For over a decade at StrongFirst we have advised against pushing sets to failure and advocated towards always keeping a few reps “in the tank.” In recent years we have heard more and more often from well-known strength coaches, and on the web, about the Rate of Perceived Exertion (RPE) and Reps in Reserve (RIR). […]

Be as Strong as You Look: 8 Weeks of Built Strong Training

In the first days of quarantine, when things shut down and the composition of my days changed overnight, I came to a quick realization: I may never again have an opportunity quite like this to train for muscle mass. I was a 43-year-old father of two with a time-consuming day job who had been training […]

How to Build Your Slow Fibers Part III

Attempting to combine FT and ST training for all major muscle groups is a different ball game. Before you jump in head first, here is what you need to consider.

Should You Train Your Slow Twitch Fibers?

Cutting-edge Russian research tells us every type of athlete, from marathoner to powerlifter, has a lot to gain from training slow twitch fibers.

The Kettlebell Swing Sandwich: Build Muscle, Lose Fat, Save Time

Russian sports scientists advocate sandwiching full-body exercises like squats between upper-body muscle building exercises to benefit from a hormonal spike. Kettlebell swings appear to have the same effect.

More Mass with Minimal Gear

With training equipment running at an all-time low due to COVID-19 lockdowns, most people have access to nothing but their bodyweight and minimal equipment and are left scratching their heads with what to do besides countless fundamental exercises and “HIIT.” There are only so many dips, pushups, and pullups that one can do when it […]

Forging a New Path to “Functional” Hypertrophy

If there’s anyone who walks the functional hypertrophy talk, it is Fabio Zonin. Not only has he competed at the highest level in natural bodybuilding and powerlifting, he was the first Italian to best the Beast Tamer Challenge and become a StrongFirst Certified Master Instructor. Plus, he was a Master Teacher for the Italian Federation […]

How to Train for Mass With Chins and Dips

Training for mass without barbells is tricky business. I designed this program to create mass with chins and dips. It’s a serious strength program for the upper body.

“Dry Fighting Weight”: Fat Loss Through Strength

Let's look to both science and weightlifters to see what they do for fat loss. May you reach your “dry, fighting weight” without the dishonor of dieting and aerobics!

Moving Target Kettlebell Complex: Plan B

StrongFirst continues to present our readers’ solutions to putting together a six-week program based on the Moving Target Kettlebell Complex. Here, we take a look at Dave T.'s Plan B.