Training is where intent becomes action. It is the process of developing strength, building muscle, improving endurance, refining skill, and pushing your body toward a specific outcome. Whether your goal is performance, physique improvement, general fitness, or long-term health, the quality of your training determines the quality of your results.
This page is built to help you better understand how training works and how to apply it with purpose. Here, you will find articles covering foundational concepts, advanced methods, sport-specific considerations, workout structure, recovery strategies, and practical ways to match your training to your goals. The objective is not just to give you more exercises, but to help you understand why you are doing what you are doing and how to make it more effective.
Whether you are just getting started or looking to refine a more advanced approach, these resources are designed to give you direction, clarity, and useful tools you can apply right away. Training should not be random. It should be structured, progressive, and built around the outcome you are pursuing.
Training | Nutrition | Supplements | Motivation | Exercises | Hormones | Ask Dave
TRAINING THEORY
Training theory helps you understand the principles behind effective programming. It explains how different training qualities are developed, how progression is managed, and why certain methods work better for specific objectives. When you understand training theory, you stop guessing and start making better decisions about exercise selection, volume, intensity, frequency, and recovery.
SPECIALIZED STRENGTH TRAINING
Specialized strength training focuses on adapting training to the specific demands of the individual, the sport, or the environment. Different athletes, populations, and goals require different approaches. This section looks at how to organize training in a way that respects those differences so progress can be made safely, effectively, and with greater precision.
ADVANCED STRENGTH TRAINING TECHNIQUES
Advanced strength training techniques are used to create new stimuli, push through plateaus, and challenge the body in ways basic programming sometimes cannot. This section covers methods that can help experienced lifters continue progressing when simple linear improvements are no longer enough. The focus is on using these strategies with purpose, not just for novelty.
BUILD MUSCLE
Building muscle is about more than lifting weights. It requires an understanding of training stimulus, recovery, progression, nutrition, and consistency over time. This section is built to help you understand the process of hypertrophy so you can organize your training and lifestyle in a way that actually supports growth.
LATEST SCIENCE AND RESEARCH ON HYPERTROPHY
This section explores research and emerging ideas related to muscle growth. It is designed to help you stay current on the science while keeping the focus on practical application. The point is not to chase every study, but to understand what the research suggests, where it fits, and how it can help you make better decisions in the real world.
MORE TRAINING RESOURCES
PRO TIPS
Pro Tips are built to save you time, sharpen your execution, and help you avoid mistakes that slow progress. These articles pull from real coaching experience and practical lessons that can help you train smarter and get more from the work you are already doing.
WORKOUTS
This section gives you access to workouts for different goals, settings, and experience levels. Whether you need something for home, the gym, general fitness, or a more focused objective, these workouts are designed to give you structure and help you train with more direction.
CATEGORIES OF TRAINING SYSTEMS
Training systems can be organized by their primary objective, whether that is strength, hypertrophy, endurance, athletic performance, flexibility, or sport preparation. This section helps you understand the differences between systems so you can better identify what fits your needs, your goals, and your stage of development.
Recent Training Articles:
- Understanding Our Training Philosophy: What Sets Us Apart
Choosing the right training program or coach is more than just picking someone who seems knowledgeable or a program that looks effective. It’s about finding… Read more: Understanding Our Training Philosophy: What Sets Us Apart - Mastering Hypertrophy: Optimizing Training Volume for Muscle Growth
Training volume—the number of hard sets you do per muscle group per week—is one of the most critical factors in driving muscle growth. But hitting… Read more: Mastering Hypertrophy: Optimizing Training Volume for Muscle Growth - Maximizing Gains for Seniors: Eccentric vs. Conventional Resistance Training Methods
As we age, maintaining muscle mass and strength becomes increasingly important for overall health, mobility, and quality of life. Resistance training has long been the… Read more: Maximizing Gains for Seniors: Eccentric vs. Conventional Resistance Training Methods - Mechanical Tension: Key to Muscle Growth
Mechanical tension is one of the primary drivers of muscle hypertrophy. It refers to the force generated when muscles contract under resistance, whether it’s during… Read more: Mechanical Tension: Key to Muscle Growth - Unlocking Muscle Growth: The Role of Time Under Tension (TUT) in Hypertrophy Training
Time Under Tension (TUT) has long been regarded as an important variable in hypertrophy training, with many fitness professionals suggesting that maintaining a TUT of… Read more: Unlocking Muscle Growth: The Role of Time Under Tension (TUT) in Hypertrophy Training - 7 Strong Cases for Combining Aerobic and Resistance Training Across Multiple Populations
In the fitness community, debates often center around the merits of aerobic versus resistance training. Which is more effective? Which should you prioritize? The truth… Read more: 7 Strong Cases for Combining Aerobic and Resistance Training Across Multiple Populations - Unlocking Muscle Recovery: How Downhill Running Impacts Your Muscles
We all know that muscle recovery is critical for making gains and staying injury-free. But how do you really know what’s happening inside your muscles… Read more: Unlocking Muscle Recovery: How Downhill Running Impacts Your Muscles - Seated vs. Prone Leg Curl Training: Maximizing Hamstring Hypertrophy with Targeted Training
When it comes to building hamstrings, the exercises you choose can make all the difference in your results. Two recent studies offer valuable insights into… Read more: Seated vs. Prone Leg Curl Training: Maximizing Hamstring Hypertrophy with Targeted Training - Human Skeletal Muscle: The Epigenetic Memory of Hypertrophy and Its Applications Across Training Objectives
The concept that human skeletal muscle possesses an epigenetic memory of hypertrophy is an exciting development in the field of exercise science. This discovery suggests… Read more: Human Skeletal Muscle: The Epigenetic Memory of Hypertrophy and Its Applications Across Training Objectives - Electromyostimulation (EMS) for Muscle Hypertrophy
Electromyostimulation (EMS) is gaining popularity as a method to enhance muscle function and mass, particularly in individuals who are unable or unwilling to engage in… Read more: Electromyostimulation (EMS) for Muscle Hypertrophy - Unlocking the Power: The Connection Between High-Threshold Motor Units and Muscle Fiber Types
High-Threshold Motor Units (HTMUs) are intricately linked to specific muscle fiber types, making them central to strength, power, and explosive movements. Understanding this relationship helps… Read more: Unlocking the Power: The Connection Between High-Threshold Motor Units and Muscle Fiber Types - Martial Arts Training: Control, Discipline, and Real-World CapabilityMartial arts training isn’t just about fighting. It’s about control—of your body, your reactions, your emotions, and your environment. At its best, martial arts builds… Read more: Martial Arts Training: Control, Discipline, and Real-World Capability
- Unlocking Performance: The Aerobic System in Endurance SportsIn the world of endurance sports and long-duration physical activities, understanding the body’s energy systems is crucial for optimizing performance and achieving athletic goals. Among… Read more: Unlocking Performance: The Aerobic System in Endurance Sports
- 10 Effective Ways to Train Your Phosphagen System for High-Intensity PerformanceIn the quest for peak physical performance, particularly in activities demanding short, explosive bursts of energy, the phosphagen system is your body’s primary fuel source.… Read more: 10 Effective Ways to Train Your Phosphagen System for High-Intensity Performance
- Overlapping Specificity: The Limits of One-Size-Fits-All Training
In the world of fitness and sports training, the principle of specificity reigns supreme. It asserts that to excel in a particular sport or achieve… Read more: Overlapping Specificity: The Limits of One-Size-Fits-All Training - Embracing Novelty and Variation in Your Training Routine
Embarking on a fitness journey often begins with a specific goal in mind, whether it’s building muscle, shedding unwanted pounds, or improving overall health. While… Read more: Embracing Novelty and Variation in Your Training Routine - Maximizing Progress: A Comprehensive Guide to Variety in Overload
Progressive overload is the bedrock of effective exercise and strength training. While increasing the weight lifted is a tried-and-true method, there’s a whole world of… Read more: Maximizing Progress: A Comprehensive Guide to Variety in Overload - Understanding the Difference Between Hypertrophy and Strength Training: Tailoring Your Workouts for Success
When it comes to fitness and strength training, it’s essential to have clear goals in mind. Are you aiming to build bigger muscles (hypertrophy), or… Read more: Understanding the Difference Between Hypertrophy and Strength Training: Tailoring Your Workouts for Success - Training with Purpose: Training Modality Compatibility
In the pursuit of achieving our fitness and performance goals, one crucial element that often goes overlooked is training modality compatibility. It is not enough… Read more: Training with Purpose: Training Modality Compatibility - Understanding the Purpose Behind Every ExerciseWhen it comes to exercise selection, it’s crucial to understand that not all exercises are created equal. Every movement we perform in the gym or during training has a specific purpose, whether it’s to build muscle, enhance power, or increase strength.
- Does Neuromuscular Electrical Stimulation (NMES) Grow Muscle?
Neuromuscular Electrical Stimulation (NMES) has traditionally been used for rehabilitation, particularly in situations where voluntary muscle contraction is compromised, such as after surgery or injury.… Read more: Does Neuromuscular Electrical Stimulation (NMES) Grow Muscle? - Pro Tip: Peak Contraction Training on Seated Calf Exercises for Optimal Muscle Growth
When it comes to building impressive calf muscles, focusing on peak contraction and varying the intensity of your seated calf exercises can make all the… Read more: Pro Tip: Peak Contraction Training on Seated Calf Exercises for Optimal Muscle Growth - Unveiling the Mechanisms of Blood Flow Restriction (BFR) Training’s Effectiveness: A Comprehensive Exploration
Blood Flow Restriction (BFR) Training has emerged as a revolutionary approach to fitness and rehabilitation. This in-depth article aims to delve into the theoretical foundations,… Read more: Unveiling the Mechanisms of Blood Flow Restriction (BFR) Training’s Effectiveness: A Comprehensive Exploration - Harnessing Power: Unveiling High-Threshold Motor Units (HTMUs) for Unmatched Strength
In the realm of strength training, a powerful force lies dormant within our muscle fibers—the High-Threshold Motor Units (HTMUs). These muscular powerhouses are primed to… Read more: Harnessing Power: Unveiling High-Threshold Motor Units (HTMUs) for Unmatched Strength - Unlocking Muscular Potential through De-Inhibition Training
Achieving extraordinary strength requires more than just following a basic training regimen. Imagine a scenario where your body’s natural inhibitions disappear, allowing you to push… Read more: Unlocking Muscular Potential through De-Inhibition Training - Powerlifting Weight Cutting: How to Safely Lose Weight for a MeetPowerlifting is a sport centered around lifting heavy weights in the squat, bench press, and deadlift disciplines. While raw strength is critical, body weight also… Read more: Powerlifting Weight Cutting: How to Safely Lose Weight for a Meet
- Partial Squats to Improve your Sticking Point in the SquatThe squat is one of the most fundamental exercises in strength training, targeting multiple muscles in the lower body, including the quadriceps, glutes, and hamstrings.… Read more: Partial Squats to Improve your Sticking Point in the Squat
- 5 Ways Powerlifting Improves Your HealthPowerlifting is more than just a competitive strength sport; it’s a comprehensive exercise regimen that offers a wide range of health benefits. Focused on three… Read more: 5 Ways Powerlifting Improves Your Health
- Increase Self-Esteem with PowerliftingPowerlifting is more than just lifting heavy weights; it’s a journey of personal growth that can significantly boost self-esteem and confidence. This article delves into… Read more: Increase Self-Esteem with Powerlifting
- 3 Bodybuilding Splits from 3 of Bodybuilding’s BestWhen it comes to building muscle and achieving a well-defined physique, the right workout split is crucial. Some of the greatest bodybuilders in history have… Read more: 3 Bodybuilding Splits from 3 of Bodybuilding’s Best
- Training for Size Versus Training for Strength
Training for size and training for strength are two distinct approaches to exercise, each with its own set of goals, methods, and outcomes. While both… Read more: Training for Size Versus Training for Strength - The Optimal Powerbuilding Split
A powerbuilding split is a well-rounded workout routine that merges the foundational elements of powerlifting—such as the squat, bench press, and deadlift—with targeted bodybuilding exercises.… Read more: The Optimal Powerbuilding Split - Shoulder Pain During Bench Press
Experiencing shoulder pain during the bench press can be a common issue for many lifters. While the bench press is a foundational exercise for building… Read more: Shoulder Pain During Bench Press - Unilateral Movements to Maximize Hypertrophy Gains
Unilateral movements, which involve working one limb at a time, are an often-underutilized tool in the pursuit of muscle hypertrophy (muscle growth). These exercises offer… Read more: Unilateral Movements to Maximize Hypertrophy Gains - 3 Simple Ways to Increase Grip StrengthGrip strength is a crucial component in various activities, from lifting weights and playing sports to everyday tasks like carrying groceries. A strong grip not… Read more: 3 Simple Ways to Increase Grip Strength
- 3 Simple Recovery Methods to Add to Your RoutineRecovery is a crucial aspect of any fitness routine, as it allows your body to repair, rebuild, and come back stronger. Here are three simple… Read more: 3 Simple Recovery Methods to Add to Your Routine
- Why Cardio Isn’t Your Best Option for Losing Weight
Cardio workouts are often touted as the go-to solution for weight loss, but they may not be the best option for everyone. While cardio can… Read more: Why Cardio Isn’t Your Best Option for Losing Weight - Hot vs. Cold: Which Treatment is Best for Post Strength Recovery?When it comes to post-strength recovery, both hot and cold treatments offer unique benefits, and the choice between them often depends on your body’s specific… Read more: Hot vs. Cold: Which Treatment is Best for Post Strength Recovery?
- 3 Reasons to Start Your Gym Routine Before the New YearThere are countless benefits to starting a gym routine, and there’s no need to wait until the New Year to begin reaping those rewards. In… Read more: 3 Reasons to Start Your Gym Routine Before the New Year
- 2 Types of Reverse Lunges to Develop Your GlutesReverse lunges are an excellent exercise for targeting your glutes and lower body muscles, offering both strength-building and toning benefits. Incorporating different variations of reverse… Read more: 2 Types of Reverse Lunges to Develop Your Glutes
- 5 Simple Steps to Maximize Exercise RecoveryExercise recovery is a crucial component of any fitness routine, as it allows your body to repair, rebuild, and prepare for your next workout. By… Read more: 5 Simple Steps to Maximize Exercise Recovery
- Surviving the First Week Back in the GymReturning to the gym or starting a new exercise routine can be both challenging and exciting. The first week is often the toughest as your… Read more: Surviving the First Week Back in the Gym
- 5 Exercises for Building Bigger DeltoidsThe deltoids, or shoulder muscles, play a crucial role in both upper body strength and aesthetics. Developing well-rounded deltoids not only enhances the appearance of… Read more: 5 Exercises for Building Bigger Deltoids
- Strong Ankles for a Powerful Deadlift
Your ankles may not be the first thing you think about when it comes to deadlifting, but they play a crucial role in maintaining proper… Read more: Strong Ankles for a Powerful Deadlift - 7 Tips for Improving Your Walkout
The walkout is a crucial component of the competition squat, and mastering it can set the tone for a successful lift. A solid walkout ensures… Read more: 7 Tips for Improving Your Walkout - The Benefits of Bar Dips
Bar dips are a popular exercise that targets the muscles of the chest, triceps, and shoulders. They are a great way to improve upper body… Read more: The Benefits of Bar Dips - Pull-Ups vs Chin-UpsPull-ups and chin-ups are both excellent exercises for building upper body strength, particularly targeting the muscles of the back, biceps, and forearms. While they might… Read more: Pull-Ups vs Chin-Ups
- Get Started With Push-ups
Push-ups are a classic exercise that targets the muscles of the chest, shoulders, and triceps. They are a simple and effective way to improve upper… Read more: Get Started With Push-ups - High-Frequency Training Benefits to Developing Bigger TricepsHigh-frequency training involves working out a specific muscle group multiple times per week, as opposed to the traditional approach of training once or twice a… Read more: High-Frequency Training Benefits to Developing Bigger Triceps
- Upper-Chest Training Made Simple
Training the upper chest is essential for a well-rounded workout routine, as it not only enhances the appearance of your chest but also contributes to… Read more: Upper-Chest Training Made Simple - Increasing Workload and Spend Less Time In the Gym With Density TrainingDensity training is a powerful workout method that focuses on maximizing the amount of work you perform within a specific time frame. This approach not… Read more: Increasing Workload and Spend Less Time In the Gym With Density Training
- Grip Strength on a Budget
Learn a few options to increase grip strength without breaking open the piggy bank. This content is provided by Dave DePew. - Dynamic Warm-Up: A Guide to Preparing Your Body for ExerciseWarming up before exercise is essential, but not all warm-ups are created equal. A dynamic warm-up, in particular, is an advanced form of preparation that… Read more: Dynamic Warm-Up: A Guide to Preparing Your Body for Exercise
- Grip Training Basics: Building Strength, Endurance, and PerformanceGrip training is one of the most overlooked yet essential aspects of strength training and athletic performance. A strong grip not only enhances performance in… Read more: Grip Training Basics: Building Strength, Endurance, and Performance
- Forearm Training Basics: Muscles, Exercises, and Effective Training StrategiesYour forearms are the unsung heroes of strength training, playing a pivotal role in grip strength, wrist stability, and overall upper-body power. Whether you’re deadlifting… Read more: Forearm Training Basics: Muscles, Exercises, and Effective Training Strategies
- Pushing Your Limits: Functional Overreaching for Grip StrengthFunctional Overreaching (FOR) isn’t just for squats, deadlifts, or bench press—it can be strategically applied to grip strength training as well. Whether you’re a strongman,… Read more: Pushing Your Limits: Functional Overreaching for Grip Strength
- Pushing Your Limits: Functional Overreaching for Strength Athletes
Functional Overreaching (FOR) is a short-term, high-intensity training strategy that intentionally pushes the body past its normal capacity to induce a powerful rebound effect. While… Read more: Pushing Your Limits: Functional Overreaching for Strength Athletes - Controversy Surrounding Periodization: Is What Was Previously Battle Tested Working in Today’s Front Line?Athletes are pushing the limits, striving to be bigger, faster, and better. But is traditional periodization still the best method to get there? For decades,… Read more: Controversy Surrounding Periodization: Is What Was Previously Battle Tested Working in Today’s Front Line?
- A Practical Guide to Implementing Periodization in Your TrainingPeriodization is one of the most effective ways to structure your training for long-term success. Instead of training aimlessly or randomly increasing weight and volume,… Read more: A Practical Guide to Implementing Periodization in Your Training