Exercise & Training RSS

JT May 26, 2026 How to Monitor Your Recovery (Without Guessing) By Jerry Teixeira | Nearly 30 Years of Strength Experience (This is part 2 of a 3-part series on recovery and training. If you missed part 1, read it here.) In the first post I made the case that cumulative stress, not just training, drives plateaus, injuries, and illness. Your nervous system has a budget. When you exceed it, something gives.The obvious question: how do I know where I stand? There are two tools worth using. One costs nothing and takes less than a minute. The other requires a wearable...

JT May 18, 2026 Why You Got Stronger on Vacation (And What It Means for Your Training) By Jerry Teixeira | Nearly 30 Years of Strength Experience You come back from a week and a half in Cabo. No training. No routine. Margaritas for lunch. You walk into your first session expecting to feel like garbage. Instead, you hit a PR on pull-ups. Your squats feel lighter. Everything clicks. So what happened? Did you somehow build muscle on the beach? No. You recovered. Not from the workouts, from everything. Your nervous system has a budget. Every stressor draws from the same...

JT MARCH 5, 2026 The Only Equipment You Need to Build Strength at Home By Jerry Teixeira | Nearly 30 Years of Strength Experience You don't need a gym to build real strength. And you don't need thousands of dollars in equipment either. Here's my complete setup—everything I used for the last 11 years to train myself and coach clients—for under $400 total. The Starter Setup: $70 If you're just getting started, you need two things. 1. Doorway Pull-up Bar ($35) This is where I started. I used one for years before I ever had a backyard setup. It's enough...

JT Feb. 27, 2026 Push-Ups vs. Bench Press: What 3 Studies and 747 People Tell Us About Building Muscle at Home By Jerry Teixeira | Nearly 30 Years of Strength Experience You don't need a barbell to build muscle. I know. That sounds like something a guy selling a bodyweight program would say. And yeah — I'm that guy. I'm Jerry Teixeira. I've been training for over 25 years. I won a BJJ gold medal at 45. And I built Body Weight Strength around the idea that you can get brutally strong without ever stepping foot in a gym. But...

JT Feb. 19, 2026 The Biggest Study on Muscle Growth Just Came Out. Here's What Actually Matters. By Jerry Teixeira | Nearly 30 Years of Strength Experience Gymnasts have been building elite strength and jaw dropping physiques for decades with gymnastics rings.  A landmark paper just dropped—authored by some of the most respected researchers in exercise science, including Stu Phillips—and it's the most comprehensive breakdown of muscle hypertrophy ever published.  I've read through it. And here's my honest take: it validates everything we've been saying at BWS. And it quietly buries a lot of what the fitness industry has been selling...