All Posts

This is easily the most common question anytime I write or post about low rep hypertrophy sets. "How long do you rest between sets?" Or my favorite is when people who don't use this method and know nothing about it tell me it takes too long. It doesn't take long at all and I'm here to explain the science and the logic behind it. The rest and total times to complete will absolutely surprise you.

You can build muscle with low reps. You can especially do it with barbells. The trick is not more reps, it is smarter reps. Low-rep, heavy sets on compound free-weight lifts can be an excellent path to hypertrophy when you know how to pick the weight and structure the work. This approach focuses on three things: recruiting as many motor units as possible, managing fatigue so you can recover session to session, and accumulating true hypertrophy sets — not just grinding through

We are starting a Lift the Weights Team in 2026!

Kettlebell arm bars are a deceptively simple-looking shoulder stability tool. They teach control through the shoulder, challenge grip strength, and make an excellent warm-up or rehab exercise before bench pressing or overhead pressing. There are a few common variations, and a few small technical details that separate a safe, useful rep from a sloppy one that creates more problems than it fixes.

This is one of the toughest exercises to learn. You can even look like you're doing it right and still not have it completely down. It's all in the hips. Sometimes you just need some internal and external cuing to help you get there. Here are 3 exercises I learned and used from the performance world to teach hundreds of people how to master the RDL.

Don't ever let equipment limit your training. Most people aren't training heavy enough with dumbbells so when they switch to one of my programs it's not uncommon to come across this issue where you run out of DB weight. Not to worry, I've solved this problem myself in a couple different ways. I will share my tips and tricks below

What is a secondary exercise? What is an accessory? Again, questions that no one asks and it seems like a topic many aren't interested in being wrong in. I remember distinctly a time over 10 years ago I went through a phase where I purposefully tried to "unlearn" everything I had been taught in school. I truly belief school taught me what to think, but not how to think. This is something I conquered on my own and I wish to share these thoughts below.

I have some unique views on using percentages in training. It feels like the coaches that use percentages the most are the same coaches that don't lift. If they did they would understand how frustrating percetages can be and why there must be alternative ways to dictate how much weight to use. How much weight should you use? I have absolutely no idea, that's for you to decide. Read below how I like to navigate this dilemma.

Just add 5 pounds each week. I wish it were that simple. The body doesn't adapt in a straight line fashion. It adapts in a non linear fashion, often full of ups and downs. I've always held the unpopular belief that you should skip the linear progression phase and jump right into the non linear progressions which have a much longer runway. Even coaches pro linear progressions will agree with that. Below I share my thoughts on the topic and I offer how I like to program for beg

Most people start training and never make any drastic changes. I'm here to tell you, you should absolutely explore different training methodologies and ideas. Why train for years without at least giving alternative methods a thought? This was with out a doubt part of how I was able to come across the most impactful change I ever made to drastically improve my physique.

The pump washes off in the shower. I will teach you how I program low rep sets for hypertrophy. It's not mainstream...yet but it will be because the results are insane.

The best coaches are able to coach people who are bad at something without making them feel like they are bad at it. This is a massive skill, I'll share my methods and what I've learned from 13 years of training in experienced lifters.

You'll get bored before you will ever get "too strong" or "too big". If lifting weights makes you less athletic, you weren't athletic in the first place.

I see this debate all the time, it's exhausting to watch people argue and make no progress. Allow me to help progress this conversation in a productive way.

I've got 27 years of training. The last 12 years I've trained every day literally. I've made plenty of mistakes. These are my top 5. Don't make these mistakes, learn from me and save time avoiding these same mistakes.

It feels taboo to even share my thoughts and opinions on motor unit recruitment. I'm gonna share them anyways. I have often said, training is not a science more than it is an art. There are too many variables and you cannot control them enough to learn through controlled environments. Recruiting motor units is an absolute art, and here is my full breakdown of how I interpret and use these concepts to my advantage in the gym

Assessing your progress can be difficult, especially if you don't know what you should be looking for and how often to look. I'll offer you my mindset and creative ways to ensure you accurately assess your progress and continue to hit PRs for a long time!

There are no secrets in the strength and conditioning or fitness world. Just a lot of details. In this case, the small details I discuss on the split squat ISO hold can lead to BIG results.

Overhead press being bad for you or dangerous has been one of the biggest lies out there and that idea deserves to be challenged. Allow me to give my full breakdown.

Low reps sets offer many benefits. There are still some misunderstandings around the topic. In this article my main goal is to breakdown WHY they work, and it's not much to do with the actual number of reps.