<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Gainer Strength]]></title><description><![CDATA[Personal training, group classes & custom strength programs in Gainesville, FL. I coach real people to get stronger, move better & train smart.]]></description><link>https://www.gainerstrength.com/blog</link><generator>RSS for Node</generator><lastBuildDate>Tue, 14 Apr 2026 02:16:46 GMT</lastBuildDate><atom:link href="https://www.gainerstrength.com/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[Struggling With Progress? Why Back-off Sets are Vital for Strength Training]]></title><description><![CDATA[If you've been strength training long enough, you may have heard people throw around the term "back-off sets". It sounds technical but it's actually super simple. I'm here to explain what back-off sets are and how to incorporate them properly into your strength training. Back-off sets come after your main lift. Think of them as the work you do after your heaviest effort for the day. For example, if your goal is to hit a heavy single on a squat, deadlift, or bench press, that top set is your...]]></description><link>https://www.gainerstrength.com/post/backoff-sets</link><guid isPermaLink="false">69dabcff8614fb4128aef6de</guid><pubDate>Thu, 26 Mar 2026 04:00:00 GMT</pubDate><enclosure url="http://vimeo.com/1177312845/368cf4ecb8?share=copy&amp;fl=sv&amp;fe=ci" length="0" type="video"/><dc:creator>Josh Gainer</dc:creator></item><item><title><![CDATA[Barbell Types Explained: Stop Using the Wrong One for Your Lift]]></title><description><![CDATA[When you walk into a strength training gym, you may notice a ton of different types of barbells. They all look similar at a glance, but they’re not. I'm going to explain the different types of barbells and how they affect your lifts. Most people don’t think about it. They grab whatever is open and start lifting. That works for a while. Then you wonder why certain lifts feel off or why your setup feels inconsistent. Here’s a simple cheat sheet for the different types of barbells and what...]]></description><link>https://www.gainerstrength.com/post/barbell-types-explained-stop-using-the-wrong-one-for-your-lift</link><guid isPermaLink="false">69dacf18515c02011a0f9d1d</guid><pubDate>Thu, 12 Mar 2026 04:00:00 GMT</pubDate><enclosure url="http://vimeo.com/1172757156/dc63e6f46c?share=copy&amp;fl=sv&amp;fe=ci" length="0" type="video"/><dc:creator>Josh Gainer</dc:creator></item><item><title><![CDATA[The One Lift That Trains Almost Everything]]></title><description><![CDATA[It’s 2026 and people are still trying to dodge deadlifts. I've heard a lot of excuses: "It's too risky," or "I'm not trying to get too big," they say. Meanwhile, I'm about to bonk someone over the head like Bam-Bam. Deadlifts work well for my caveman brain: Me lift heavy. Me drop heavy. But don’t let this simple exercise deceive you. Deadlifts are a powerhouse movement chock-full of real world benefits, and you’re leaving strength on the table when you leave deadlifts out of your programming....]]></description><link>https://www.gainerstrength.com/post/the-one-lift-that-trains-almost-everything</link><guid isPermaLink="false">69dd1110798372f8ac8340b0</guid><pubDate>Thu, 26 Feb 2026 05:00:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/76f6a5_0dda4334dac04f4bbdc1f278ce8edfc2~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Josh Gainer</dc:creator></item><item><title><![CDATA[This Exercise Builds Stronger Arms Without Wrecking Your Joints]]></title><description><![CDATA[Something I’m not shy about: how much burpees suck. You’re gonna get a lot of people saying that they’re the ultimate full-body workout. Let’s get real: they’re the ultimate full-body destroyer. Yeah, they increase your heart rate and work up a sweat. But what’s going on behind the scenes is a high-impact movement that’s rough on your knees, wrist, shoulders, and spine when you don’t have the form down pat (which is a lot of people because it’s multiple core-reliant movements in one). That’s...]]></description><link>https://www.gainerstrength.com/post/this-exercise-builds-stronger-arms-without-wrecking-your-joints</link><guid isPermaLink="false">69dd171e798372f8ac8355cb</guid><pubDate>Thu, 12 Feb 2026 05:00:00 GMT</pubDate><enclosure url="http://vimeo.com/1158885253/19d8f173fa?share=copy&amp;fl=sv&amp;fe=ci" length="0" type="video"/><dc:creator>Josh Gainer</dc:creator></item><item><title><![CDATA[How to Do Pull-Ups Correctly for Strength and Shoulder Health]]></title><description><![CDATA[If your pull ups look like you’re trying to launch yourself into orbit, I’m staging an intervention. You know the look. Legs kicking, hips snapping, shoulders doing whatever they can to keep up. It's called kipping. I also call it a shortcut...a shortcut to wrecking your joints. Approaching maximum intensity and exertion in a workout is great. Love it. What I do not love is watching a herky-jerky vertical dance just for the sake of getting more reps. This type of pull up is something I don’t...]]></description><link>https://www.gainerstrength.com/post/how-to-do-pull-ups-correctly-for-strength-and-shoulder-health</link><guid isPermaLink="false">69dd1cd0c31b00fb85142261</guid><pubDate>Thu, 29 Jan 2026 05:00:00 GMT</pubDate><enclosure url="http://vimeo.com/1152591031/3af042a2f8?share=copy&amp;fl=sv&amp;fe=ci" length="0" type="video"/><dc:creator>Josh Gainer</dc:creator></item><item><title><![CDATA[Your Bench Press Problem Starts on the Bench]]></title><description><![CDATA[I still see the bench press getting treated like a relic of the past. Many people think of it as an arm exercise, but it’s a full upper body lift that builds strength, shoulder stability, tricep power, and upper back in one pattern. It also teaches how to stay tight under load while producing force, which carries over into every other barbell lift. A solid bench starts with setup, not the unrack. Here's the lowdown on solid bench press form: Lie down and build a stable base. Shoulder blades...]]></description><link>https://www.gainerstrength.com/post/your-bench-press-problem-starts-on-the-bench-not-under-the-bar</link><guid isPermaLink="false">69dd3af5602a28f5308a34cb</guid><pubDate>Thu, 08 Jan 2026 19:51:17 GMT</pubDate><enclosure url="http://vimeo.com/1152357147/08991f8c74?share=copy&amp;fl=sv&amp;fe=ci" length="0" type="video"/><dc:creator>Josh Gainer</dc:creator></item><item><title><![CDATA[Why Your Holiday Fitness Plan Keeps Failing Every Year]]></title><description><![CDATA[The holiday season is upon us. From Halloween to New Year's Day, someone decides they’re gonna stay perfect through the holidays. The most wonderful time of the year and they’re determined to treat themselves like Scrooge. Strict macros. Ramping up their training program. Stone-cold discipline. We can already predict how this will turn out for most people. The resolve breaks down fast. That extra helping of Gran’s Thanksgiving casserole turns into a few too many beers during the Lions game,...]]></description><link>https://www.gainerstrength.com/post/why-your-holiday-fitness-plan-keeps-failing-every-year</link><guid isPermaLink="false">69dd439bc31b00fb85149295</guid><pubDate>Thu, 20 Nov 2025 05:00:00 GMT</pubDate><enclosure url="http://vimeo.com/1137079075/ee9bbc2ca2?share=copy&amp;fl=sv&amp;fe=ci" length="0" type="video"/><dc:creator>Josh Gainer</dc:creator></item><item><title><![CDATA[Most College Students Fail at Strength Training for One Simple Reason]]></title><description><![CDATA[Being a college student and trying to get stronger is already enough without the noise. Between classes, late nights, random schedules, and whatever else is going on, the last thing you need is a new training philosophy every week from someone on your phone telling you that everything you’re doing is outdated. Strength training does not require constant reinvention. It requires repetition. You pick a plan that makes sense for your lifestyle, then you stick with it long enough for your body to...]]></description><link>https://www.gainerstrength.com/post/most-college-students-fail-at-strength-training-for-one-simple-reason</link><guid isPermaLink="false">69dd4ae0798372f8ac83ecc2</guid><pubDate>Fri, 14 Nov 2025 20:59:31 GMT</pubDate><enclosure url="http://vimeo.com/1136671365/b5066a6458?share=copy&amp;fl=sv&amp;fe=ci" length="0" type="video"/><dc:creator>Josh Gainer</dc:creator></item><item><title><![CDATA[The Truth About Getting in Shape as a Parent]]></title><description><![CDATA[You’re busy. I get it. Work, kids, extracurriculars, errands, repeat. But here’s the truth: if you’re running on fumes, you’re not doing yourself any favors by skipping workouts. Strength training as a parent does not look like a perfect schedule, a clean routine, or a carefully curated fitness plan pulled from social media. It looks like limited time, interrupted days, and training squeezed in wherever it fits. A lot of what you see online in the fitness community  ignores that reality. It...]]></description><link>https://www.gainerstrength.com/post/the-truth-about-getting-in-shape-as-a-parent</link><guid isPermaLink="false">69dd4ebc8946a7ddf46f5182</guid><pubDate>Thu, 30 Oct 2025 04:00:00 GMT</pubDate><enclosure url="http://vimeo.com/1131824416/ebcc26a422?share=copy&amp;fl=sv&amp;fe=ci" length="0" type="video"/><dc:creator>Josh Gainer</dc:creator></item><item><title><![CDATA[Nobody at the Gym Is Watching You ]]></title><description><![CDATA[Confidence in the gym doesn't show up before you walk in the door. It usually shows up after you’ve been there long enough to realize that nothing bad actually happens, and that the big bad meatheads are actually a bunch of goofballs. People assume the environment of a powerlifting gym is intense or unwelcoming. Heavy weights, loud bars dropping, serious lifters. From the outside it can look like you need to earn your way in. That’s not really how it works. Most people are focused on their...]]></description><link>https://www.gainerstrength.com/post/nobody-at-the-gym-is-watching-you</link><guid isPermaLink="false">69dd2136798372f8ac8374bf</guid><pubDate>Thu, 02 Oct 2025 04:00:00 GMT</pubDate><enclosure url="http://vimeo.com/1123708018/abc392a972?share=copy&amp;fl=sv&amp;fe=ci" length="0" type="video"/><dc:creator>Josh Gainer</dc:creator></item></channel></rss>