No Bad Reps
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Training Theory

Deep dives into the scientific principles of periodization, programming, and biomechanics.

Athlete performing a barbell bench press with intense focus, highlighting the exercise's effectiveness for chest muscle activation.
Training Theory

Bench Press Tops Chest Exercise Study

An independent American Council on Exercise (ACE) study found the classic barbell bench press elicited the highest muscle activation in the pectoralis major.

Hana Kim· Jun 23· 3 min read
A person performing rope crunches with incorrect form, leading to excessive lumbar spine compression and potential injury.

Rope Crunches: Challenging Their Effectiveness for Abs

Hana Kim · May 22
Pregnant woman performing a deadlift with good form in a gym, demonstrating strength and health during pregnancy.

Pregnancy weightlifting offers benefits and risks, new research shows.

Hana Kim · May 20
A marathon runner crossing the finish line showing signs of extreme exertion, with medical professionals observing in the background.

Marathon runners show post-race spikes in cardiac biomarkers

Hana Kim · Jun 12
A fit person performing a challenging pull-up exercise, showcasing their back muscles and strength in a gym environment.

Pull-Ups Build Ultimate Back Width and Strength

Hana Kim · Jun 6
An athlete performing a controlled dumbbell chest fly exercise, focusing on inner chest muscle engagement and proper form to prevent shoulder strain.

Execute the Dumbbell Chest Fly: Arc, Press, and Build Muscle

While the dumbbell chest fly is a staple for inner chest development, its execution inherently puts the shoulder complex in a vulnerable position, demanding precise form to prevent injury.

Hana Kim· Jun 4· 2 min
A focused athlete performing a hip thrust variation, showcasing glute activation and muscle engagement during a strength training exercise.

Hip Thrust Variation Boosts Glute Hypertrophy

While many lifters prioritize the barbell hip thrust for glute growth, step-up variations activate the gluteus maximus at an astonishing 125% of maximal voluntary isometric contraction (MVIC), accordi

Hana Kim· May 21· 2 min