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How to Build an Undulating Periodized Strength Training Plan

Strength gains don’t happen by accident—they require a smart plan that evolves over time. That’s where periodization comes in, and one of the most effective models for intermediate and advanced lifters is undulating periodization (UP). An undulating periodized strength training plan allows for frequent variations in reps, sets, and load, helping you avoid plateaus and […]

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Top 5 Nutrition Habits for Better Health and Fitness

Nutrition Tips / Michael Wood, CSCS

A recent New York Times article emphasized the importance of sustainable, joyful, and evidence-based eating habits. Whether you’re training for strength, weight loss, or general health, these five foundational nutrition tips can help transform how you fuel your body and enjoy your meals. Here’s how each principle works—and what the science says. Top Five Nutrition

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15 Years of Strength: Real Stories from the Jefit Community

What's New / JEFIT Team

Celebrating progress, one rep at a time. At Jefit, we’ve always believed that every fitness journey matters — whether you’re lifting heavy in the gym, doing bodyweight squats at home, or simply searching for a routine that works. Over the years, millions have downloaded the app. But behind those numbers are real people — each

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Best Time to Hold a Stretch: What Science Says (30 to 180 sec.)

Exercise Tips / Michael Wood, CSCS

Stretching is a foundational aspect of fitness. Whether you’re a strength athlete, runner, or general gym-goer, flexibility training is critical not just for performance but for injury prevention and long-term joint health. One of the most debated topics in this realm is how long you should hold a stretch to truly make a difference —

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How Wearable Tech is Revolutionizing Strength Training

General Fitness / Michael Wood, CSCS

The strength training world has entered a new era. Wearable technology—once reserved for step counting and sleep tracking—is now transforming how we train, recover, and optimize performance in the gym. Whether you’re a seasoned lifter or new to resistance training, integrating wearables into your workout routine can unlock deeper insights and improve your results. For

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Why Recovery Time Between Sets Matters for Muscle Growth

Exercise Tips / Michael Wood, CSCS

Rest and recovery are often overlooked components of strength training, yet they play a critical role in maximizing performance and results. Whether you’re lifting to build muscle, increase strength, or improve endurance, the amount of time you rest between sets and between training different muscle groups can significantly impact your progress. What is Recovery Time

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Is Added Sugar OK After a Workout?

Nutrition Tips / Michael Wood, CSCS

When it comes to post-workout nutrition, sugar often gets a bad rap. But is it always harmful—especially right after a hard training session? The answer depends on the type of workout you did, your recovery goals, and the overall quality of your diet. Surprisingly, science suggests that small amounts of added sugar may actually support

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AMRAP Workouts: Is it Worth the Effort?

Exercise Tips / Michael Wood, CSCS

If you’ve spent any time in a CrossFit box or on social media fitness pages, you’ve likely heard the term “AMRAP.” Short for As Many Rounds (or Reps) As Possible, AMRAP workouts are a form of strength and conditioning training that push you to your physical limit in a set amount of time. But does

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Should You Be Eating More Protein at Breakfast?

Nutrition Tips / Michael Wood, CSCS

If you’re serious about building muscle or losing fat, your first meal of the day matters more than you think. While many gym-goers focus on total daily protein intake, research shows that when you eat protein can be just as important—especially first thing in the morning. Yet, many people eat a carb-heavy breakfast that lacks

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Heavy or Light Weights: Which Builds Muscle and Strength Faster?

Exercise Tips / Michael Wood, CSCS

When it comes to building muscle and strength, gym-goers often face one major question: Should I lift heavy weights or light weights? Both strategies have their champions, and both can be effective—depending on your goals, training experience, and how you execute your workouts. Here’s what the latest science says and how to use the Jefit

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Carbs Cycling: A Body Composition Strategy That’s Catching Fire

Nutrition Tips / Michael Wood, CSCS

Carb cycling has become one of the hottest nutrition strategies among gym-goers aiming to build muscle and lose fat. Unlike traditional low-carb or high-carb diets, carb cycling involves alternating between high-carb, moderate-carb, and low-carb days based on your training schedule. The goal is to strategically use carbohydrates to maximize energy, boost performance, and promote fat

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Unlock Strength Gains with Mind–Muscle Connection Training

Exercise Tips / Michael Wood, CSCS

Hey Jefit community! Want a powerful yet often overlooked tool for your toolbox to enhance your lifts and build more muscle? Check out the mind–muscle connection (MMC)—a technique that’s catching fire in gyms and rehab clinics alike. Understanding the mind-muscle connection is not just talk; recent science and top trainers and coaches swear by it.

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