Barbell squats are one of the “big 5 compound lifts” and one of the most popular leg day exercises for weightlifters. Before adding barbell squats to your workouts, learning proper squat technique ...

Getting bigger and stronger is a beautifully simple science. You lift something heavy, stress your muscles, eat, rest and repeat. Do this with enough intensity and consistency, and you'll grow big and ...

The default set and rep scheme for most gym goers seems to be 3 sets of 10 reps. That’s too bad, because you’ll gain more muscle and strength with 5 sets of 5. First popularized in the 1960s by Reg ...

The barbell squat is more than just a leg exercise. Its compound nature means it engages multiple joints and large muscle groups simultaneously, making it one of the most efficient ways to build ...

According to data from Strength Level, the ‘average squat weight for a female lifter is 73kg’. But this only applies to a 1RM (one-rep max – the maximum weight you can lift for one rep). Here are the ...

Still guessing between back off sets and cluster sets on heavy days? In this breakdown I show you what each method really is, how I program them for my athletes, and when I reach for one over the ...

The trick to a shredded midsection: Lots of squats. On its own, the classic barbell squat can add size to your thighs, but with a simple tweak to your programming, this indispensable strength move ...

We may earn a commission from links on this page. To lift weights at home, first you need the weights. That’s simple enough—if you’re into barbell lifts, just buy a barbell set. But your next problem ...

'A back squat typically uses a barbell, placed on your upper back, traps and shoulders. It’s a strength exercise that involves squatting down until your thighs are parallel or just below parallel to ...

After months (maybe years) of performing three sets of 12 reps on repeat, your muscles are likely craving a fresh—and heavier—training routine. One path forward: the 5x5 workout plan. The ...

Originally written by Randall J. Strossen, PhD, Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks is frequently cited in bodybuilding and powerlifting forums. The programme is apparently 'so ...

Every part of life has its lingo, and the gym is no exception. We’ve collected a list of the lifting-related words that most often confuse beginners, so read on to learn what you might be missing. A ...