Category Archives: Science

Light or Heavy for Strength?

One of the challenges for anyone trying to get stronger is the endless supply of fitness related information out there for the taking. Sorting through it all and maximizing gym efficiency is a centerpiece of the Nephilim Barbell Program. Now,

The Science Behind Building a Strong Bench

Issue three of Monthly Applications in Strength Sport (MASS) features an analysis of EMG activation in the pecs, triceps, anterior deltoid, and lats during benching up to 1RM. It is an interesting study (Krol and Golas, 2017) interpreted by Greg

Five Things You Need to Know to Get Strong

If you are serious about your strength-gaining journey, you will need to put the time in to understanding how your body works to get stronger. I’ve put together a list of five things you should seek to understand in order

Tips From the World’s Strongest Gym Owner

When I first got interested in strength training some years back, a friend once told me, “Look up every YouTube video you can on Louie Simmons and listen to it.” I took that advice, and found Louie to be everything

Knowledge of the Iron Game

In this video I answer a common question I get – how did I learn about getting strong? The short answer is by reading and working out. In this video I share my own experience, but also make some suggestions

Strength is Specific!

So this is no surprise to anyone with a decent knowledge of strength training, but strength is specific – that is to say, whatever you train at you will get better at. This is important because many beginners don’t realize

It’s a Science, Bro!

By now you probably know that I advocate a highly scientific approach to strength training. I’m not the only one. This article by Chad Aichs from 2015 outlines Chad’s journey into the world of scientific strength training. It’s a great

Why You Shouldn’t do Behind the Neck Presses

Jeff Cavaliere over at Athlean-X has a fantastic video on the science of shoulder joint mobility, and why you should never perform a behind the neck press. Worth a watch, here:

Types of Strength Programming: Westside

When I wrote my series on strength programming, I mentioned the core pieces of programming for strength, including accessory work. And while I looked at the three main types of strength programming, I failed to mention anything about Louie Simmons,

Programming for Strength, Part 2

Programming for Strength, Part 2 In Part 1 we discussed the building blocks of programming for strength; in Part 2 we will look at putting it all together. In case you didn’t quite get the message in Part 1, there