For lifters, the fitness journey shouldn’t plateau; it should evolve. As you advance in your lifting career, the challenges become more complex and the gains harder to come by. This is where the guidance of a seasoned coach becomes crucial. A coach isn't just for beginners. They are a pivotal resource for experienced lifters looking to break through plateaus, refine techniques, and push the boundaries of their physical potential. Whether you're aiming to compete, increase your strength, or master new lifting techniques, a coach can be the catalyst you need to continue progressing.

RIR, or Reps In Reserve, can be an extremely useful tool in your journey to build muscle. RIR indicates how many reps you have left before reaching technical failure. Technical failure occurs when your form or technique begins to break down, compromising the intent, usefulness, and safety of the exercise. Let's delve into what RIR entails and how it can optimize your workouts.

Technique is important. Full stop. No argument.

However, while technique is crucial, it's just one of several key components of effective training, which also include effort, volume, and intent. Hyperfocusing on any one of these will likely hinder long-term progress.

In recent years, I've noticed a subset of lifters overthinking and overemphasizing technique to the extent that their effort and training intent suffer significantly.

For example, on bent-over rows, some lifters stop their 1RIR set as soon as they notice any change in hip extension. While technique is important, striving for 100% identical execution in all reps and movements can result in…

Embarking on a phase of caloric surplus in hopes of packing on muscle mass and sculpting a more robust physique can be both exciting and nerve-wracking. The latter feeling is usually attributed to a critical question during the period of growth, "What is the best rate of gain for optimal hypertrophy?" Striking the right balance between muscle growth and minimizing fat gain is crucial for a successful massing phase. In this article, we'll explore the factors that influence the rate of gain and provide insights into finding that sweet spot for maximizing muscle hypertrophy.

Losing fat and gaining muscle at the same time. Can it be done? Should it be done? When is it possible?

The age-old question: what's the best exercise for xyz muscle? We dive into just that and put an end to the question once and for all.