Saikat Dey - Exercise & Sports Science

How Many Reps Do You Actually Need?

The ideal rep range depends on your training goal, exercise selection, load, and how close you train to muscular failure. Learn how rep ranges can be used differently for strength, hypertrophy, power, and muscular endurance.

Are You Resting Too Long Between Sets?

How long should you rest between sets?
The answer depends on your training goal. Strength, hypertrophy, power, and muscular endurance can require different rest strategies to maintain the performance and training quality you need.

Protect Your Testosterone: Stop Doing This

Your testosterone levels are influenced by more than just what you eat or which supplements you take.

Excessive training stress combined with inadequate recovery can increase physiological stress and, in certain circumstances, contribute to reduced testosterone levels.

Resistance Training ≠ Gym Training

Resistance training isn’t limited to barbells and gym machines.

You can create resistance using your body weight, gravity, resistance bands, dumbbells, kettlebells, water bottles, or other external loads.

The important factor is the resistance applied to the muscles, not where you train or how expensive your equipment is.

No gym doesn’t mean no strength training.

Stop Relying on Your Lifting Belt!

A lifting belt can be useful for heavy, high-intensity lifts, but wearing one for every exercise isn’t necessary.

Build your core strength and bracing ability through proper training, then use a belt strategically when the demands of the lift actually justify it.

A belt is a tool—not a replacement for good technique and a strong trunk.

Stop Calling This “Functional Training”

Functional training isn’t defined by kettlebells, balance exercises, or movements that look athletic.

An exercise is functional when it meaningfully prepares you for the demands of your sport, occupation, daily life, or specific goal.

Stop Calling Yourself Athletic!!

Being athletic isn’t simply about being strong, muscular, or fast.

Athleticism is the ability to effectively express physical qualities such as strength, power, speed, agility, endurance, coordination, balance, and mobility in movement and sport.

In simple terms: being athletic means being capable, adaptable, and efficient in movement.