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Strength3,800+ active members
Strength training
Build your physique with surgical precision.
Bulking, cutting or toning — our certified coaches build a custom program tailored to your body type.
+3,800 members
90+ programs
8 weeks avg.
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
All levels
The ultimate Deadlift tutorial
The perfect deadlift with Martins Licis (2019 World's Strongest Man) — complete technique.
Beginner
Squat, Deadlift, Bench — Enough?
Are the 3 basic lifts enough to build muscle? The truth about compound exercises.
Intermediate
Deadlift — complete tutorial
A full deadlift guide: starting position, flat back, lockout and variations depending on the goal.
Intermediate
Best bench press program
How to build an effective bench press program — progression, variations and mistakes to avoid.
All levels
Perfect bench press technique
Master bench press technique from A to Z — grip, arch, bar path and explosiveness.
Beginner
SBD for beginners — Squat, Bench, Deadlift
Introduction to the three fundamental strength lifts — everything a beginner needs to know.
Expert Guide
Everything you need to know
Technique & Execution
- Full range of motion — a parallel squat recruits 40% more muscle fibers
- Controlled tempo: 2 s down / 1 s pause / 1 s up to maximize the hypertrophic stimulus
- Mind-muscle connection — focus on the target muscle during the exercise
- Breathing: exhale on the concentric effort, inhale on the eccentric
- Specific warm-up is mandatory: 2–3 light sets before loading heavy
Key equipment
- A lifting belt for heavy loads (squat / deadlift > 80% 1RM)
- Weightlifting shoes (flat sole) or low-drop running shoes
- Wrist straps for pulling and rowing — protects the tendons long term
- Chalk for a better grip on bars and kettlebells
- A logbook or the Xenotif® app to track loads and progress
Nutrition for performance
- Protein intake: 1.8–2.2 g of protein per kg of body weight per day
- Caloric surplus of 200–300 kcal/day for clean, slow muscle gain
- 4–5 meals/day to keep protein synthesis continuous
- Creatine monohydrate: 3–5 g/day — the most scientifically documented supplement
- Anabolic window: 40 g of protein within 60 min post-session
Muscle recovery
- At least 48h of rest per muscle group before training it again
- 8–9h of sleep — growth hormone is released mainly at night
- Deload every 4–6 weeks: cut volume by 40–50% for supercompensation
- Massage / roller 15 min post-session on the worked muscles
- Cold bath or hot/cold contrast to speed up metabolic waste clearance
Expert tips
The pros' secrets
Progressive overload
Add load or reps every week — even 500 g more on the bar over a year is 26 kg gained on your squat.
Hypertrophy vs strength
Strength: 1–5 reps at 85–100% 1RM. Hypertrophy: 6–12 reps at 65–80% 1RM. Vary the protocols every month.
Optimal rest time
Hypertrophy: 60–90 s. Max strength: 3–5 min. Shortening rest is not more effective — it's less effective.
Prioritize compound lifts
Squat, deadlift, bench press, overhead press and rowing give 80% of the results. Isolation work is the bonus.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Barbell squat
All levels4×8Quads, glutes, hamstrings, back
Bar in high-bar position, feet shoulder-width. Descend to parallel keeping the knees tracking over the feet. The king of strength exercises.
Deadlift
Intermediate4×5Whole back, glutes, hamstrings, traps
Grip the bar overhand, flat back, hips low. Push through the floor and pull to full extension. A fundamental movement for total-body strength.
Bench press
All levels4×8Pecs, triceps, front delts
Lying on the bench, bar at chest level. Press vertically without bouncing. The reference exercise for building the chest and triceps.
Pull-ups
Intermediate4×AMRAPLats, biceps, rhomboids
Hanging from the bar, overhand grip. Pull until your chin is above the bar. The best exercise for back thickness and width.
Overhead press
Intermediate4×8Shoulders, triceps, traps
Bar at collarbone level, press vertically to full extension. Push your head through at the top for a safe lockout.
Romanian deadlift
Intermediate3×10Hamstrings, glutes, lower back
Bar held in front of the thighs, hinge forward keeping a flat back and slightly bent knees. Excellent for hamstring hypertrophy.
Dips
Intermediate3×12Pecs, triceps, front delts
Support on parallel bars, lower until the arms reach 90°, press up without hyperextending the elbows. Add weight when it gets too easy.
Barbell row
Advanced4×8Lats, rhomboids, biceps, traps
Hinged at 45°, bar from the floor, pull to the lower chest. Back volume is essential for a thick back and balanced musculature.
Leg press
Beginner3×12Quads, glutes, calves
On the leg press machine: feet shoulder-width, lower to 90° then press. Ideal to add leg volume without loading the spine.
Face pull
All levels3×20Rear delts, rotator cuff, rhomboids
High pulley, pull the rope toward the face while spreading the hands. Essential for shoulder health and to balance bench-press volume.
8-week program
Week 1–2
Learning technique
Push A: Chest + Shoulders
Bench press 4×8, OHP 3×10, Dips 3×12, Lateral raises 3×15
Pull A: Back + Biceps
Deadlift 4×5, Pull-ups 4×AMRAP, Barbell row 3×10, Curls 3×12
Legs: Quads + Hamstrings
Squat 4×8, Romanian DL 3×10, Leg press 3×12, Calves 4×15
Week 3–4
Hypertrophy — Progressive overload
Push B: High volume
Incline 4×10, Weighted dips 3×8, Cable fly 3×15, Overhead DB 4×12
Pull B: Back width focus
Weighted pull-ups 4×6, Seated row 4×12, Face pull 3×20, Hammer curl 3×15
Legs B: Strength + Volume
Heavy squat 5×5, Hack squat 3×12, Leg extension 3×15, GHR 3×10
Week 5–6
Intensification — Strength test
Full body strength
Squat 5×3, Bench 5×3, Deadlift 5×3 — maximal loads with full rest
Full body hypertrophy
Antagonist supersets, 4×12, 60 s rest — high total volume
AMRAP check
Max-reps test at 75% 1RM on squat / bench / deadlift — measure progress
Week 7–8
Deload & Rebuild
Volume reduced −40%
Same exercises, light loads — recovery of tendons and nervous system
Mobility + core
Yoga-strength, scapular work, plank and anti-rotation
1RM test day
1-rep-max assessment on squat, bench and deadlift to set the next cycle
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about Strength training
3–4 sessions/week are enough for 90% of strength goals. More is not always better — recovery is as important as the stimulus.
