Can you lift with a herniated disc?
A responsible guide for lifters with disc herniations. What the research says, how to modify training, and the path back to heavy lifting.
Exercise Guides
40 articles about exercises
Shoulder impingement and lifting: what to do
A lifter's guide to shoulder impingement. What it is, why it happens, how to train around it, and the rehab exercises that fix the root cause.
Gym chalk: why your grip needs it
Chalk is the cheapest and most effective grip aid for deadlifts. Types of chalk, how to apply it, which lifts benefit most, and why gloves hurt grip.
Box squats for building squat strength
Learn how box squats build explosive strength out of the hole, teach consistent depth, and reduce knee stress. Complete technique and programming guide.
Romanian deadlift: technique and programming
Learn proper Romanian deadlift form, how it differs from conventional deadlifts, and how to program RDLs as an accessory on 5x5 for stronger hamstrings.
Close grip bench press for triceps and strength
How to do close grip bench press correctly, why it builds your regular bench, and how to program it as an accessory on 5x5. Form, weight, and common mistakes.
Elbow pain from lifting: causes and fixes
Tennis elbow or golfer's elbow from lifting? Here's what's causing it, which exercises are the usual culprits, and how to fix it without stopping training.
Rack pulls: how to use them for deadlift gains
Rack pulls build lockout strength, upper back mass, and let you handle heavier weight than full deadlifts. Setup, programming, and common mistakes.
Deadlift grip failing? How to fix weak grip
Your grip gives out before your back and legs do. Here's how to fix it with the right grip type, chalk, and targeted training that actually works.
Paused squats: how and why to use them
Paused squats build strength in the hole, fix form breakdown, and develop mental toughness. Here's how to program them alongside 5x5.
Overhead press vs bench press: differences explained
OHP and bench press both build upper body strength, but they work differently. Here's how they compare and why 5x5 includes both.
Pendlay row vs barbell row: which is better?
Pendlay rows start from the floor each rep. Conventional rows keep the bar hanging. Here's how they compare and which one fits your 5x5 training.
Wrist pain on bench press: how to fix it
Wrist pain during bench press is almost always a grip problem. Learn the exact bar position, grip fixes, and stretches to bench pain-free.
Wrist wraps vs lifting straps: which do you need?
Wrist wraps support your wrist joint for pressing. Lifting straps assist your grip for pulling. Learn when to use each, and when to skip both.
Hip pain during squats: causes and solutions
Hip pain when you squat? Learn the 6 most common causes, mobility drills that help, stance adjustments to try, and when to see a doctor.
How to prevent injuries in strength training
The biggest risk factors for lifting injuries and exactly how to avoid them. Warm-up protocols, form cues, load management, and recovery strategies.
How to train around an injury without losing progress
Injured but don't want to lose your gains? Here's how to keep training safely, what to modify, and how to return to full strength.
Microplates: why small weight jumps matter
How fractional plates extend linear progression by weeks or months. Which lifts need them, what to buy, and why 1.25kg jumps beat stalling.
Best barbell row alternatives and variations
Comprehensive guide to barbell row alternatives. Compare Pendlay rows, dumbbell rows, cable rows, T-bar rows, and more for your back training.
Front squat vs back squat for strength
Honest comparison of front and back squats. Biomechanics, muscle activation, mobility demands, and when to use each for your training goals.
How to breathe during squats and heavy lifts
Learn the Valsalva maneuver and proper bracing technique. Step-by-step breathing patterns for squats, deadlifts, bench press, and overhead press.
How to increase your overhead press
Proven strategies to break through OHP plateaus. Microloading, form fixes, weak point analysis, and accessories to build a stronger press.
Best shoes for squats and deadlifts
Running shoes are costing you strength. Why footwear matters for lifting, the best options for squats and deadlifts, and how to pick the right pair.
When to use a lifting belt (and when not to)
A lifting belt increases core pressure, not replaces your core. When to start using one, how to wear it properly, which type to buy, and myths debunked.
Lower back pain from deadlifts: fix your form
Deadlift making your back hurt? Learn the 5 main causes of lower back pain from deadlifts, how to fix each one, and when soreness crosses into injury.
Squat knee pain: why it happens and how to fix it
Knee pain from squats is almost always fixable. Learn the 5 main causes, why deep squats are actually safer for your knees, and how to fix each issue.
Bench press shoulder pain: causes and fixes
Shoulder pain when benching? Here are the 6 most common causes, how to fix each one, and when to see a doctor. Practical guide for lifters.
How to increase your bench press
Proven strategies to build a bigger bench. Fix your form, strengthen weak points, program smarter, and break through plateaus with practical advice.
How to increase your deadlift
Proven strategies to build a bigger deadlift. Fix weak points, optimize programming, train grip, and add the right accessories for steady progress.
How to increase your squat strength
Build a stronger squat with proven form fixes, programming strategies, and accessory work. Fix weak points, break plateaus, and squat with confidence.
How deep should you squat? The real answer
Learn the optimal squat depth for strength and muscle growth. Science-backed guidelines, mobility fixes, and why partial squats are holding you back.
Finding your ideal bench press grip width
Learn how to find your optimal bench press grip width for maximum strength and shoulder health. Includes the formula, common mistakes, and when to adjust.
Sumo vs conventional deadlift: which is best?
Compare sumo and conventional deadlifts for strength, muscle building, and your body type. Learn which style fits your goals and anatomy.
Low bar vs high bar squat: which is right for you?
Compare low bar and high bar squat positions for strength, muscle development, and your body type. Learn proper setup for each style.
How to warm up for heavy lifts: the complete guide
Learn the optimal warmup protocol for squats, bench, deadlifts, and more. Specific sets, reps, and percentages to prepare for heavy work without fatigue.
Barbell row: build a thick back
Master the barbell row for serious back development. Proper form, grip options, and how to avoid the common mistakes that limit your progress.
Overhead press: build strong shoulders
Complete guide to the standing overhead press. Proper form, common mistakes, and how to progress when it stalls (because it will).
Deadlift technique for building strength
Learn to deadlift safely and build serious strength. Conventional deadlift setup, execution, common mistakes, and when to add weight.
Bench press form: avoid these 7 mistakes
Master the bench press with proper form. Common mistakes that kill your progress and how to fix them for a bigger, safer bench.
How to squat: the complete beginner guide
Learn proper squat form from scratch. Step-by-step instructions, common mistakes, and how to progress safely as a beginner.