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22 articles
When linear progression stalls, block periodization offers a structured alternative. Learn how accumulation and intensification phases build lasting strength.
Most workout apps give you a blank page and wish you luck. Here's why structured programming with automatic progression beats DIY logging for long-term strength gains.
The principles behind effective program design — choosing exercises, sets and reps, progression, frequency, and how to structure a training week that actually works.
Linear progression built your foundation. Now it's time for smarter programming. Here's how to transition from 5x5 to intermediate training without losing momentum.
The difference between a workout tracker and a workout program — why logging sets without structured programming leads nowhere, and what to look for instead.
How to prepare for your first powerlifting meet — 12-week programming, peaking strategy, attempt selection, equipment, weigh-in, and what to expect on meet day.
How to structure a deadlift program — technique fundamentals, programming for beginners through intermediate, accessory selection, and progression strategies.
Why your bench press has stalled and what to do about it — technique fixes, programming adjustments, accessory work, and the patience most lifters skip.
The best 3-day workout splits for strength and muscle — full body, push-pull-legs, and upper-lower options with sample programs and progression.
A complete full body workout routine for strength and muscle — how to structure 3 sessions per week, exercise selection, progression, and why full body training works.
The real differences between training for size and training for strength — rep ranges, volume, rest periods, exercise selection, and which approach fits your goals.
How RPE and percentage-based training work, their strengths and limitations, and how to decide which system fits your experience level and goals.
What a deload week is, why it matters for long-term strength, the different deload methods, and how to know when your body is asking for one.
Every rep should have a reason. We built the SteelRep Protocol because training deserves better than guesswork and generic plans.
The 5x5 is not just a beginner program. It is the code that teaches your body what strength means. Five sets, five reps, relentless progression.
When linear progression stalls, the answer is not more intensity. It is structure. Block periodization separates the builders from the grinders.
How the upper-lower split works, why it suits intermediate lifters, sample programming for strength and hypertrophy, and how it compares to other training splits.
Advanced lifters do not train harder. They train smarter. Percentage-based programming removes emotion from the equation and replaces it with logic.
Fundamentals are not beginner stuff. They are the only stuff. Understand the laws of strength and refuse to break them.
How the push-pull-legs split works, how to structure your sessions, exercise selection for each day, and who this program is actually built for.
What progressive overload actually means, how to apply it to your training, the different methods beyond just adding weight, and when to use each one.
Progress is not a straight line. To get truly strong, you have to respect the natural cycle of the body. This is what I call the Seasons of Training.