Ask most lifters to name the “Big Three” and you will probably get the same answer: squat, bench press and deadlift. That makes sense. They are the three competition lifts in powerlifting and have become deeply embedded in strength-training culture. But if we step outside powerlifting and look at strength development more broadly, something is missing. The overhead press. Squatting, pulling from the floor, pressing horizontally and pressing vertically give us four fundamental

Updated o9/23/2026 If you keep doing exactly the same training, eventually your body has very little reason to keep adapting. That is the basic idea behind progressive overload. To become stronger, build muscle or improve performance, training needs to provide a sufficient stimulus. As you adapt, that stimulus has to evolve. The important part is understanding that progressive overload does not simply mean adding weight to the bar every week. It means gradually increasing the

I have a confession to make; I hate doing cardio. I do it 2-4 times per week, but I hate it. Maybe you do too, and maybe you still do it. Or maybe you don't. But you should. Cardiovascular exercise (or just cardio) is a cornerstone of fitness, performance and overall health. It is essential for improving heart health, increasing endurance, and aiding in weight management. However, with so many options available, it can be challenging to determine the best approach to structur

Strength training is a complex and rewarding discipline that involves much more than just lifting heavy weights. It encompasses various forms of strength, each offering unique advantages and approaches to training. Understanding these distinctions can empower fitness enthusiasts and athletes alike to customize their training programs for better performance and overall health. This article will explore the different types of strength, provide recommendations for developing eac

Periodisation is a powerful approach for athletes and fitness enthusiasts eager to boost their performance. By human nature, we want to have it all and have it now. But this is unrealistic. In all my years of coaching, many clients come to me with a bucket list of things they want to accomplish, and this is fine, but it must be approached systematically. Enter pereiodisation. We will adjusting training loads, blocks, modalities and intensities, to ensure optimal recovery, pe

So you want to get big? Then muscle hypertrophy, or the increase in muscle size, is your primary objective. In order to maximise your gains, a basic understanding of how muscle grows requires a look at various mechanisms including, types, and training variables that influence muscle hypertrophy. I will explore these elements, shedding light on the science behind getting big and offering insights on how you can maximise your muscle-building potential. Lets get big! Understandi

Plyometrics is more than just a buzzword in fitness circles. It is a powerful form of exercise that can significantly improve athletic performance and overall fitness. From basketball players soaring for a rebound to sprinters exploding off the starting line, the explosive movements of plyometrics play a vital role.

Is there such a thing as overtraining? Or is the saying true:"There is no such thing as overtraining; only under-recovery." The first step is understanding what we mean by overtraining. There are actually 3 stages to this process: Functional Overreaching, Non-Functional Overreaching, and Overtraining. Ready to dive in? Deep breath and let’s go! In the realm of sports science and exercise physiology, the concepts of overreaching and overtraining are critical for athletes, coa

Is Functional training the best there is? It's very popular. Read on to find out more.

Stop me if you’ve heard this before: doing a ton of cardio will help you lose weight. While this might seem true at face value, it may not give you the results you are looking for. Cardio may help you get into a calorie deficit, and therefore lose fat, but it will not help if you are not paying attention to your diet, working to increase your lean body mass, or both. Cardio is simply a tool in the weight loss toolbox, not an overall solution. If you are one of the people at

In this article, we are going to tackle the “hardgainer” myth. What is a hardgainer? I’m so happy you asked. A hardgainer is typically a male (although some women may have a similar experience) who has a hard time gaining muscle mass. Hence the term. Essentially it is used to refer to someone who spends hours and hours at the gym but never seems to be able to get their muscles to grow. They stay skinny or even worse, skinny-fat. The question today is does this type of person

In the quest for a healthier and more fulfilling lifestyle, many of my clients are turning to strength training as a cornerstone of their fitness routines. At JM Performance, one of the cornerstones of all our training programs is training for strength. Beyond the pursuit of bulging muscles and a great physique, strength training offers a myriad of health benefits that extend far beyond aesthetics and athletic performance. Let's delve into three main advantages that highlight