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5 More Things Every Beginner Should Know

#1 Focus on progressing in compound lifts   Compound lifts are ones that work multiple joints and multiple muscles. For example, squats, deadlifts, presses, rows, chins, pulldowns.   These exercises should form the foundation of your program. In fact, as a beginner your entire program can be made up of compound exercises. These big basic …

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The Reps That Make You Grow – Not All Reps Are Created Equal

I have written numerous times about effective reps (you can read more here, here, and here).   The concept of effective reps is that some reps of a set are more effective than others. Essentially, the theory goes that reps performed when closer to failure are more effective at stimulating muscle gain than those further …

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