Top Squat Variations for Training While Injured Squats are one of the most effective movements for building lower body strength, power, and athleticism. But when you’re dealing with pain—whether it’s in your lower back, hips, or knees—the standard back or front squat can quickly go from a staple lift to a major aggravator. In this article, we’ll break down the...

6-12-25 Method For Hypertrophy At Performance Plus, Pamela and I are constantly testing new exercises and loading strategies to help you crush your fitness goals. One of the training techniques we have been using lately is the 6-12-25 Shock Method for hypertrophy, developed by the late Charles Poliquin. This loading method focuses on hitting the three major proposed pathways for...

Merach NovaRow 50 Review: A Solid Budget-Friendly Rowing Machine If you’re building a home gym, choosing the right rower can be a major decision—especially when balancing performance and price. While the Merach NovaRow 50 might not carry the same brand recognition as the higher-end models on the market, this air-resistance rower punches far above its price point and delivers serious...

The Ultimate Guide to the Hatfield Squat The Hatfield Squat is a phenomenal squat variation, particularly for athletes needing more leg stimulus in their training. In this article, we’ll break down technique and when this movement should be used in your programming. The Hatfield Squat is named after Fred Hatfield, PhD—also known as Dr. Squat—a powerlifting legend and the first...

The split squat is one of the best exercises to build strength, improve sports performance, and recover from injuries. In this article, we’ll look at different ways to perform the split squat by changing the load, body position, or adding bands. Each variation targets muscles differently, so you can choose the one that fits your goals. The Best Split Squat...

Trulap vs. Rep x Pepin Adjustable Dumbbells Review If you’re in the market for high-quality adjustable dumbbells, you’ve undoubtedly come across the Trulap vs. Rep x Pepin models. While both are excellent options for home gym owners, this review will help you decide which is the better choice by comparing them across the following criteria: Material Quality & Durability Weight...

Ski Erg Technique If you want to improve your efficiency on the ski erg for CrossFit, Hyrox, or other functional fitness activities, this guide is for you. Below, we break down the proper ski erg technique so you can maximize your performance and energy efficiency.   Related Content: Rower Technique Tutorial Build Your Engine eBook (free) Build Your Engine podcast...

Merach NovaRow R50 VS Concept2 If you’re shopping for a rower for your home gym, chances are you’ve heard of the Concept2 RowErg—a machine that’s been the go-to for CrossFit athletes, rowers, and fitness enthusiasts for years. But at nearly $1,000, is it really worth it? Enter the Merach Nova Fit R50, a budget-friendly alternative that offers similar features at...

If you’re in the market for high-quality, durable adjustable dumbbells, you’ve likely come across the Snode and Rep x Pepin options. Both are excellent choices, offering long-term durability. In this article, we’ll compare the Snode vs Rep x Pepin dumbbells to help you choose the best option for your needs based on the following criteria: Material Quality & Durability Weight...