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 [...]
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 [...]
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 — 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 — 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” [...]
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 [...]
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—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 – 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 — 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 [...]
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 — 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 — 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 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 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 [...]
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 [...]
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 [...]
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
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 — 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
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 [...]
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 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 [...]
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 [...]
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 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 [...]
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 [...]
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
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
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
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
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
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
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
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
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
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
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 [...]
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 [...]