Each of your four weekly workouts will star one of the four big barbell exercises: Bench press, squat, overhead press, and ...

Why Knowing Your One-Rep Max Is Important It can help gauge how strong you are with a specific movement, and help you safely and effectively increase that number, as well as track your progress.

Any type of resistance work trains both fast-twitch and slow-twitch muscle fibers, according to NASM. However, training with ...

Example: If your max is 10 pull-ups, do 5-7 reps per set several times daily. Benefits: Increases total volume per day, allows for recovery and will build strength and endurance.