Why Your Warm-Up Is Probably Wasting Your Time
Most gym-goers spend 15 minutes on elaborate warm-up routines that do nothing for their workout. Here's what actually matters.
Alan Berndt
Founder & Editor-in-Chief at JustGetFit.org, leads editorial strategy and content development.
26 articles
programming
programming
Detraining: You Keep Gains Longer Than You Think
Missing a week won't ruin you. Research on training breaks shows strength holds surprisingly well, but the timeline depends on what you built.
mindset
Motivation Is Overrated. Discipline Is the Lift.
Motivation gets you started. Discipline gets you results. Here's why the fitness industry has it backwards and what actually builds a sustainable training practice.
hypertrophy
Grip Training That Actually Carries Over (Beyond Fat-Grip Curls)
Most grip work is theater. Here's what actually makes you stronger in movements that matter.
nutrition
Pre-Bed Protein: What the Casein Research Actually Shows
The supplement industry wants you buying bedtime shakes. But does eating protein before sleep actually help muscle growth, or is it just clever marketing?
strength
The Compound Lifts You're Probably Ignoring
Squat, bench, deadlift. Great. But rows, dips, and overhead presses build the strength your body actually uses outside the gym.
programming
Muscle Confusion Is Marketing, Not Science
Your muscles don't get 'confused' by doing the same exercises. They get stronger through progressive overload, not novelty.
recovery
Why Your Shoulders Hurt When You Bench (And How to Fix It)
Shoulder pain during bench press usually comes down to three things: poor setup, scapular position, and programming mistakes. Here's how to diagnose and fix each one.
conditioning
How Lifters Can Build Real Endurance Without Losing Strength
You don't need to choose between being strong and having a gas tank. Here's how to program conditioning that complements your lifting instead of sabotaging it.
programming
Lifting After 40: What Changes and What Doesn't
Recovery slows down. Your PR ceiling may lower. But the fundamentals of strength training don't change with age—and neither does your ability to get stronger.
strength
The Squat Depth Debate Is Mostly Silly
Depth arguments ignore biomechanics and individual variation. Here's how to find your squat depth without the internet yelling at you.
recovery
Your Job Is Killing Your Gains (And What To Do About It)
High cortisol from life stress doesn't just make you feel tired. It actively sabotages muscle growth, strength gains, and recovery. Here's how to train when life won't back off.