RitKeep (US)

Wondering how many sets and reps you should do for the bench press? This guide breaks it all down based on your goals—whether it’s building strength, muscle, or endurance. Learn how to calculate your 1RM, avoid common mistakes, structure your training program, support your lifts with accessory work, and fuel your body with the right nutrition. Perfect for beginners and intermediate lifters looking to train smarter and get real results.

Are you still struggling to decide whether to choose an Olympic barbell or a standard barbell for your workout? This guide comprehensively compares the size, strength, price, and more of the Olympic and standard barbells to help you make the right choice based on your fitness goals and find the barbell that best suits your needs.

You might be surprised at how many benefits you can gain from simply lifting a barbell during your strength training. Well, you might be wondering how heavy a barbell is, which brings us to today’s topic.

Are you looking to take your training to the next level with the Smith Machine? In this article, we'll explore effective Smith Machine exercises. If you're ready to take your workouts to the next level, keep reading!

Dumbbell lateral raises are essential for building strong, defined shoulders by targeting the medial deltoid. This guide covers proper form, key muscles worked, ideal weights, reps, and alternatives like cable or resistance band raises for effective shoulder development.

The Bulgarian split squat strengthens the quads, hamstrings, and glutes while improving balance, stability, and mobility. Mastering proper form, using variations, and avoiding common mistakes maximizes benefits. It’s an effective lower-body exercise suitable for all fitness levels, enhancing strength and coordination.

The incline and flat bench press both target different areas of the chest: the incline focuses on the upper chest and shoulders, while the flat emphasizes overall chest mass. Combining both in your routine promotes balanced muscle development and strength.