• female strength training

Female Training—Top 6 reasons why women should lift heavy

April 18th, 2018|Comments Off on Female Training—Top 6 reasons why women should lift heavy

Besides looking cool in the gym by pulling and pushing barbells, weightlifting is the most effective physical activity for achieving any fitness goal, and doing so in record time.  We’re not talking about [...]

  • practice technique dowels

Practicing technique produces more results in a safer way

April 3rd, 2018|Comments Off on Practicing technique produces more results in a safer way

Conversations about exercise technique often revolve around the movement patterns, what classifies one motion over another and the overall value of following such guidelines.  Some movements are fairly straight forward often isolating one [...]

  • strong squat

Squats equal Stronger Body

March 26th, 2018|Comments Off on Squats equal Stronger Body

We all want to improve our strength, lean body mass and develop an athletic-look in the process.  The most common question being, how can I get stronger?  If you compare successful training programs [...]

  • Power clean training romanian deadlift

Power Clean — Explosive Strength Development

January 22nd, 2018|Comments Off on Power Clean — Explosive Strength Development

Related Articles: Strong is Sexy—6-week Strength Training Program Power Snatch—Explosive Strength Development We all want our training to be efficient and productive at the same time.  Due to progressive popularity of Crossfit and other [...]

  • power snatch - overhead squat

Power Snatch — Explosive Strength Development

January 15th, 2018|Comments Off on Power Snatch — Explosive Strength Development

Fitness goals often include looking and feeling our best by having more energy, burning body fat while building lean mass.  Countless articles talk about such very topics, each one providing an option, a “hack” [...]

  • BeginnerStrength Training Program

Strong is Sexy—6-Week Strength Training Program for lean and athletic body

January 1st, 2018|Comments Off on Strong is Sexy—6-Week Strength Training Program for lean and athletic body

Related Article:  Strong is Sexy—Strength Training Program Details and Design Six week program that uses popular 5x5 training set along with some of the dynamic / power components.  The overall program is easy to use [...]

  • strength program design

Strong is Sexy—Strength Training Program Details and Design

December 26th, 2017|Comments Off on Strong is Sexy—Strength Training Program Details and Design

We all know strength as an ability.  On the surface, strength is associated with lifting heavy weights, having greater muscle mass, improved performance while looking more athletically fit.  Though there are several varieties of [...]

  • warm up and stretching cossack squat

Warm-Up and Stretching—often interchanged but distinctively different

December 20th, 2017|Comments Off on Warm-Up and Stretching—often interchanged but distinctively different

Many of us understand the importance of warming-up prior to beginning a training session or any other physical activity.  And, a large component of any warm-up includes Stretching.  Often warm-up and stretching are used [...]

  • bench press benefits and technique

Bench Press – The Stronger Leaner Faster Guide

October 9th, 2017|Comments Off on Bench Press – The Stronger Leaner Faster Guide

Upper body strength has been and continues to be a popular discussion platform.  We are all fascinated with strength, its power and the learning process of its development.  Hence, the reason why so many [...]

  • deadlifts black and white photo

Deadlifts — The Stronger Leaner Faster Guide

September 12th, 2017|Comments Off on Deadlifts — The Stronger Leaner Faster Guide

Many often ask, what is the best exercise to do in the gym?  This is a loaded question as it primarily depends on what your definition of “best” is.  At Science and Strength, we [...]

  • upper press shoulders

Benefits of Push Press — Vertical, Upper Presses

September 6th, 2017|Comments Off on Benefits of Push Press — Vertical, Upper Presses

In today’s world, everything is isolated, categorized and packaged nicely into a box.  The same concept is often applied to training movements, designated them into specific exercises.  Such strategies work up to a certain [...]

  • squats - high bar back squat

Squats — The Stronger Leaner Faster Guide

August 21st, 2017|Comments Off on Squats — The Stronger Leaner Faster Guide

Art of the squat is a popular and passionate topic, that has been and continues to be debated throughout textbooks, sport magazines and internet channels.  Squat itself is simple but technical requiring proper positioning [...]

  • Metabolic Flexibility squat

Metabolic Flexibility — must have for a healthier you!

August 14th, 2017|Comments Off on Metabolic Flexibility — must have for a healthier you!

Imagine a machine that can run on different types of energies… No, it’s not a Toyota Preius. We’re talking about a far more complex system, capable of using various fuel sources to produce power.  [...]

  • Metabolic stress - cossack squat

Metabolic Stress and Training — for Strength, Muscle and Speed

July 31st, 2017|Comments Off on Metabolic Stress and Training — for Strength, Muscle and Speed

Our modern day life is full of responsibilities.  It seems that as a society, we’re always on the go, doing something—from creating work strategies to worrying about the family, children, finances and planning for [...]

  • warm-up cool-down

Warm-up and Cool-down — Maximize on exercise and Prevent injury

July 17th, 2017|Comments Off on Warm-up and Cool-down — Maximize on exercise and Prevent injury

The goals of any physical activity—whether in form of weight-room strength training or a long endurance run—are to finish the task, improve overall performance and avoid injuries in the process.  Furthermore, an important aspect [...]

  • man strength training bicep curl

30-Day Strength-Endurance Training Program — The SLF Body

June 17th, 2017|Comments Off on 30-Day Strength-Endurance Training Program — The SLF Body

How to attain a Strong and Lean body article discussed the importance of goal setting and factors that increase success of designed process.  The general goal of many is to lose weight.  At Science [...]

  • protein powder lean body

7 Training Principles of Stronger Leaner Faster Self

June 6th, 2017|Comments Off on 7 Training Principles of Stronger Leaner Faster Self

We often get questions about Science and Strength training set-ups, parameters and so on.  Many wish to know what we do in the gym but, seldom ask about “how” to do it.  In this [...]

  • intensity work stress photo

Strong and Lean Body — The SFL Approach

May 15th, 2017|Comments Off on Strong and Lean Body — The SFL Approach

The most common question we get asked is: how do we keep ourselves shredded including the 6-pack year round — Strong and Lean Body? The answer consists of a multi-pronged response.  There are countless [...]

Advantages of Bodyweight Training — Past, Present and Future

May 8th, 2017|Comments Off on Advantages of Bodyweight Training — Past, Present and Future

Exercise comes in many forms, from organized sports to individual workouts performed in the gym or home.  We continuously perform physical tasks throughout the day—by walking, bending, picking things up and placing them down.  [...]

  • periodization training OH squat

Periodization — Optimum Training method for Maximum Results

April 3rd, 2017|Comments Off on Periodization — Optimum Training method for Maximum Results

Many of us exercise with a specific purpose.  For some the purpose is health and longevity; while others train for aesthetics, attempting to achieve the body of famous athlete or Victoria Secret model.  Still, [...]

Top 3 Tips for selecting a Training Program

March 20th, 2017|Comments Off on Top 3 Tips for selecting a Training Program

We often look for best programs that guarantee results of athletic physique, packed with lean muscle and low body fat.  Such training programs are everywhere we look, within every fitness blog, magazine and exercise [...]

  • Functional Movement - Carries

Importance of Functional Training—from Basics to Program Design

March 6th, 2017|Comments Off on Importance of Functional Training—from Basics to Program Design

As a society, we are continuously looking for the ultimate answer within fitness and nutritional categories.  With increased popularity of Crossfit, the awareness for “functional training” has taken precedence.  At S&S, we wholly agree [...]

  • biomotor ability strength

Biomotor Abilities Training—Everything you need to Know!

February 20th, 2017|Comments Off on Biomotor Abilities Training—Everything you need to Know!

If you’ve an avid reader of our blog, then you have likely noticed our references, in some shape or form, for exercising towards improving biomotor abilities.  We’ve been asked on numerous occasions what exactly [...]

  • pull ups

Top 7 Effective Exercises—to Stronger Leaner Faster

January 30th, 2017|Comments Off on Top 7 Effective Exercises—to Stronger Leaner Faster

One of the top questions we get asked is: What are the best exercises to build muscle, strength, and get rid of the belly fat, as well as “very special movements” that accomplish it [...]

  • leaner body female

Simple plan towards Leaner—Looking beyond the irrelevant Science

January 24th, 2017|Comments Off on Simple plan towards Leaner—Looking beyond the irrelevant Science

We all exercise for a particular goal.  For most of us, the reasons behind physical effort, sweat and sore muscles is to look strong, lean and sexy in the mirror.  To do this, we [...]

  • strength development power

Strength Development Methods

January 4th, 2017|Comments Off on Strength Development Methods

As human beings, we all have the ability to develop by learning, adapting and overcoming obstacles.  Simply put, its a way of life.  And no matter how busy or hectic it gets, we seem [...]

  • movement technique NMS

Stronger Neuromuscular System — Brain to Muscle connection

December 12th, 2016|Comments Off on Stronger Neuromuscular System — Brain to Muscle connection

Strength is an ability to generate force.  To accomplish this, the body engages its nervous, muscular and energy systems.  In order to maximize or improve our strength potentials, we need to look into body [...]

  • focus intensity squat

STRONGER — It’s who your are! Now, let’s build some Muscle

November 28th, 2016|Comments Off on STRONGER — It’s who your are! Now, let’s build some Muscle

Strength is used in numerous ways to describe someone’s physical as well as mental abilities.  We often draw a notion of whether this person is strong based on their physique.  This ability continuously comes [...]

Energy Systems Training: Parameters and Programming Considerations

November 14th, 2016|Comments Off on Energy Systems Training: Parameters and Programming Considerations

During past articles on energy systems, we looked at three biochemical pathways in which body generates energy for any required function.  These pathways are: ATP-CP (fastest and 10-15 seconds of major production), Anaerobic Glycolysis (fast [...]

Leaner – Hybrid Training Applications and Program

November 7th, 2016|Comments Off on Leaner – Hybrid Training Applications and Program

We continue our conversation on Leaner series here with a focus on hybrid training and how to design an effective training program. Related Articles: Leaner - The Starting Point Leaner - The Anaerobic Truth Benefits of [...]

Metabolic Differences within Genders: from Muscle to Fat

November 1st, 2016|Comments Off on Metabolic Differences within Genders: from Muscle to Fat

There is a visible physical difference noted when comparing an average woman and man.  Men tend to be taller, with broader shoulders and more muscle.  Women are shorter in stature often possessing an hour glass [...]

Muscle Fatigue and Energy Systems – ATP and Glycogen key Players

October 18th, 2016|Comments Off on Muscle Fatigue and Energy Systems – ATP and Glycogen key Players

Everyone has experienced fatigue in some form, level, or intensity.  Sometimes feeling of low energy can suddenly appear without doing any kind of physical or mental activity.  Though we all know what fatigue is, it [...]

Energy Systems and ATP: Phosphagen, Glycolytic and Oxidative

October 4th, 2016|Comments Off on Energy Systems and ATP: Phosphagen, Glycolytic and Oxidative

In our earlier post on the Energy Systems series, we discussed Metabolic Energy Basics - availability and storage.  Here we focus on the three energy systems - when and how they are utilized towards ATP [...]

Metabolic Energy – Diet, Storage, and ATP

September 29th, 2016|Comments Off on Metabolic Energy – Diet, Storage, and ATP

Metabolic energy, more simply referred to as energy is a common topic amongst many when discussing physical and mental conditions.  Some days you don’t feel like yourself, and routine tasks become challenging.  Other times, the opposite [...]

Increase Your Metabolism: The Most Effective Strategy

September 22nd, 2016|Comments Off on Increase Your Metabolism: The Most Effective Strategy

In earlier articles, we defined metabolism as the body doing work.  We also discussed different ways to measure your daily caloric expenditure in reference to basal metabolic rate.  Here, we will share with you the [...]

Benefits of Anaerobic Training: Routines that kick it up a Notch

August 29th, 2016|Comments Off on Benefits of Anaerobic Training: Routines that kick it up a Notch

Most of us link aerobic training to cardio but may not be familiar with anaerobic training.  You can read more about the differences between the two at Aerobic vs. Anaerobic training.  Anaerobic training includes [...]

LEANER – The Anaerobic Truth

April 15th, 2016|Comments Off on LEANER – The Anaerobic Truth

One of the popular questions on the internet is, what are the best type of exercises for a lean, toned and muscular body?  Our answer lies within exercises that train your anaerobic systems.   [...]

LEANER – The Starting Point

March 1st, 2016|Comments Off on LEANER – The Starting Point

We often read or hear about how it is better to be Leaner for health; it’s also an aesthetically desired trait.  We all gravitate towards others with lean, tight and muscular bodies, as well as [...]

  • lean body mass

OPTIMUM FITNESS – Stronger, Leaner, Faster You!

January 6th, 2016|Comments Off on OPTIMUM FITNESS – Stronger, Leaner, Faster You!

Optimum fitness can be defined in one word - Performance.  Practicing physical fitness develops more functional muscles, stronger bones, joints and connective tissue that leads to better balance, movement and less aches and pains.  A [...]