A free, self-paced textbook in 7 chapters. Read a chapter, then drill it with the 100 companion flashcards using spaced repetition.
The body is organized into six major muscle groups that structure most strength training programs: chest (pectorals), back (latissimus dorsi, trapezius, rhomboids), shoulders (delt...
The squat is the cornerstone lower-body exercise, and proper stance is essential for safe execution. A standard back squat uses a stance approximately shoulder-width apart with toe...
The bench press is a foundational upper-body push. The bar should follow a slight diagonal path, descending from above the shoulders to the lower chest near the nipple line, then p...
Progressive overload is the gradual increase of stress placed on the body during training and is the primary driver of strength and muscle gains. Four methods of applying it are in...
Recovery is as important as the training itself. Most strength training experts recommend 7–9 hours of quality sleep per night, since deep sleep releases growth hormone that facili...
Nutrition provides the foundation for strength and muscle gains. Current evidence suggests 1.6–2.2 grams of protein per kilogram of body weight per day for optimal muscle protein s...
Beyond basic programming, several concepts deepen a lifter's understanding of training. The RPE (Rating of Perceived Exertion) scale rates effort from 1 to 10, where RPE 10 means m...