LiftsmithProgramming
How to put a plan together and keep it moving forward: splits, volume, effort, rest and progression.
- ProgrammingDrop sets and rest-pause sets: when they're worth itWhat drop sets and rest-pause sets are, how to do them, how much weight to drop and when they help you build muscle faster.2 min read
- ProgrammingShould you train to failure? What zero reps in reserve costsTraining to failure explained: what it is, what the research says about muscle and strength, the fatigue it costs and when to use it.2 min read
- ExercisesCable machine exercises: a beginner's guide to the cable stackHow to use the cable machine: pulley height, attachments, and the cable exercises worth learning for chest, back, shoulders, arms and core.2 min read
- ProgrammingMachines vs free weights: which should you use?Machines vs free weights for muscle and strength: what each does best, who should start with which, and how to combine them in one plan.2 min read
- ProgrammingCardio and strength training: how to do both without losing gainsDoes cardio kill gains? How to combine cardio and lifting: how much to do, which kinds, whether to do it before or after, and how to track it.2 min read
- Programs3-day full-body workout: a simple plan that worksA 3-day full-body workout plan with two alternating sessions, the sets and reps for each lift, and how to add weight from week to week.2 min read
- Programs2-day workout plan: build strength with two sessions a weekOnly two days a week to lift? A 2-day full-body plan, how to fit enough sets into each session, and how much progress to expect.2 min read
- Programs4-day workout split: three ways to set up your weekThree 4-day workout splits compared: upper/lower, push/pull/legs plus full body, and two full-body pairs. Who each suits, with a sample week.2 min read
- Programs5-day workout split: how to train five days without burning outHow to set up a 5-day workout split: upper/lower plus a fifth day, push/pull/legs plus upper and lower, and how to keep recovery on track.2 min read
- ProgramsThe body-part split: does one muscle a day still work?What a body-part split is, what research says about training each muscle once a week, who it suits, and how to make it work better.2 min read
- ProgramsHow to choose a workout split: a 2-minute guideFull body, upper/lower, push/pull/legs or a body-part split? Pick the right workout split from how many days you can train and how long you have.2 min read
- TrainingHow often should you train each muscle group?Training frequency explained: why twice a week per muscle is a good target, when once or three times makes sense, and how frequency and sets interact.2 min read
- ProgramsHow to build a workout routine in 6 stepsBuild your own workout routine: pick your days and split, choose exercises for each movement, set sets and reps, plan progression and a deload.2 min read
- TrainingHow long should a workout be? It depends on your setsHow long a strength workout should be, why 45 to 75 minutes is typical, what makes sessions run long, and how to train well in 30 minutes.2 min read
- TrainingExercise order: what to do first in your workoutDoes exercise order matter? Why big compound lifts usually go first, when to put isolation work first, and how to order a full-body workout.2 min read
- ProgrammingStrength vs hypertrophy training: what's the difference?Training for strength and training for size overlap a lot. Here's what actually changes: reps, weight, rest and exercise choice, and how to do both.2 min read
- TrainingTempo training: what the numbers mean and when to use itWhat tempo numbers like 3-1-1-0 mean, why slowing the lowering helps, and how to use tempo to learn a lift or make light weights harder.2 min read
- ProgrammingPeriodization explained: how to plan training in blocksPeriodization means planning training in blocks: a few build weeks that get harder, then an easier deload week. Here's how it works and why it helps.2 min read
- TrainingHow to stay consistent with your workoutsConsistency beats the perfect program. Practical ways to keep training: smaller goals, fixed times, shorter sessions on busy days and a plan for missed weeks.2 min read
- ExercisesUnilateral training: why single-leg and single-arm work helpsSingle-leg and single-arm exercises even out left-right differences, train balance and work hard with light weights. The best moves and how to use them.2 min read
- TrainingStrength training for runners: a simple twice-a-week planLifting makes runners more efficient and more durable. A twice-weekly strength plan for runners, how to fit it around runs, and what to skip.2 min read
- ProgrammingPush pull legs split: a complete guide with sample daysHow a push pull legs split works, three or six days a week, what goes on each day, how many sets to do, and who it suits best.2 min read
- ProgrammingUpper lower split: the four-day plan that fits most livesHow an upper/lower split works, why four days a week suits so many lifters, a sample week with heavy and lighter days, and how to progress it.2 min read
- ProgrammingHow many days a week should you lift weights?Two, three, four or more: how many days a week to strength train for your goal and schedule, and how to lay out the week so you recover.2 min read
- EffortHow many reps to build muscle or get stronger?Rep ranges explained: what 1 to 5, 6 to 12 and 15+ reps do, why effort matters more than the number, and how to pick reps for each exercise.2 min read
- ProgrammingCompound vs isolation exercises: which do you need?What makes an exercise compound or isolation, why big lifts come first, when isolation work is worth it, and how to balance both in a workout.2 min read
- VolumeHow many sets per week to build muscle?How many hard sets each muscle needs a week to grow, how to split them across sessions, and how to tell when you're doing too much or too little.2 min read
- RestHow long to rest between setsRest times for strength and muscle, why short rest can cost you gains, and how to rest less without losing progress.2 min read
- ProgrammingFull body or split workouts: which should you do?Full body, upper/lower and push/pull/legs compared: how often each trains a muscle, who each suits, and how to pick by the days you can train.2 min read
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