Posts by Heather Jacques

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.

Front Squat Benefits and Muscles Worked

By Heather Jacques
Last updated May 20, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The barbell squat is often considered to be the king of all exercises, and for good reason! The barbell squat trains nearly every muscle in the body simultaneously. Not to mention, it’s equally effective for building muscle and gaining strength.

The front squat is a popular barbell squat variation. Like a barbell back squat, the front squat trains several muscle groups at once but places more emphasis on the quads.

Olympic weightlifters and CrossFit athletes commonly perform the front squat because it has a greater carry-over to the clean and jerk compared to back squats. With that said, the front squat is also included in powerlifting programs as an accessory lift to the barbell back squat. Bodybuilders often perform the front squat to place more tension on the quads and stimulate hypertrophy.

We will cover the benefits and the major muscle groups that are working during the movement.

Decline Bench Press Benefits and Muscles Worked

By Heather Jacques
Last updated May 20, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The bench press is key to increasing chest size and upper body strength. The compound movement allows lifting the maximum amount of weight. Adjusting bench angle also helps target specific areas of the chest.

The three most common bench press variations are incline, flat, and decline. An incline bench press targets the upper chest, the flat targets the middle chest, and the decline targets the lower chest.

The decline bench press, though not the most common variation, has several benefits which will be discussed in this article, along with the major muscle groups recruited for the movement.

The Best Push-Pull Workout Routine

By Heather Jacques
Last updated May 9, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

One of the most commonly asked questions for resistance training is … what’s the best workout split for gaining muscle? Although many workout splits exist to choose from, it can be challenging to know which is best for you. Before choosing which workout split to try, start by determining number of training days.

For most people, a four-day workout program is optimal because it allows for sufficient training volume and frequency to see progress, while also leaving time for activities outside of the gym.

In this article, we provide you with a definitive guide to a push-pull workout routine.

With just four days per week, an effective push-pull workout routine can be created that’s both enjoyable and effective. Keep reading to learn more.

The Top 10 Muscles Worked by Planks

By Heather Jacques
Last updated April 24, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A strong core is crucial for nearly every physical movement. Many exercises exist for improving your midsection’s strength, stability, and definition. Most core exercises require minimal to no equipment and can be scaled according to experience or strength level.

The major muscle groups that the plank works include the core, glutes, hamstrings, upper back, and shoulder. Keep reading to discover why the plank is so effective for core strength.

Romanian Deadlift Benefits and Muscles Worked

By Heather Jacques
Last updated April 24, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Deadlifts are commonly found in most strength-building programs with several variations to choose from, including the Romanian deadlift.

The Romanian deadlift, more commonly referred to as “RDL,” is a variation of the conventional deadlift that builds and strengthens the posterior chain. The RDL targets more glutes and hamstrings, and less back than the conventional deadlift.

Furthermore, the movement begins from a standing position, whereas conventional deadlifts start from the floor. Considered to be a compound exercise, working several muscles simultaneously, the Romanian deadlift has numerous benefits.

This article will discuss the top five benefits of the Romanian deadlift, as well as key muscles worked.

The Top 10 Pull-up Muscles Worked

By Heather Jacques
Last updated April 20, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Although a well-equipped gym is ideal for building muscle strength and size, several bodyweight exercises are very effective and oftentimes underrated. They also require minimal to no equipment so that you can do them anywhere. One commonly used bodyweight exercise is the pull-up.

Not to be confused with chin-ups, the pull-up exercise involves pulling your chin or chest up to a bar from a dead hang with your palms facing away from you. The pull-up is well-known for increasing upper body strength and size and the only equipment needed is a pull-up bar.

This article will review all of the muscles worked by the pull-up for determining best practice, form and execution to be included in any workout.

Arnold Press Benefits and Muscles Worked

By Heather Jacques
Last updated April 25, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

In addition to being a world-renowned actor and politician, Arnold Schwarzenegger is arguably the most famous bodybuilder of all time. Like Arnold himself, the Arnold press is a well-known shoulder exercise. The movement takes the conventional dumbbell shoulder press and rotates it in extension to make it even more challenging and effective.

The Arnold press is a great addition to your routine if you want to build bigger and stronger shoulders. This article will cover the benefits of the Arnold press and which muscles it targets to help determine if the exercise is a worthy addition to a weightlifting program.

The 5 Best 6-Day Workout Splits

By Heather Jacques
Last updated January 25, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

For most people, it’s not realistic to go to the gym six days per week, which is why most workout programs only prescribe training 3-5 days per week. Not to mention, training nearly every day of the week may not be ideal or even necessary for beginners and intermediate trainees. And if you have an extremely busy schedule, it’s not even worth considering.

With that said, a 6-day workout split may be the best option for advanced trainees wanting to continue gaining size and/or strength. Let’s face it, some people enjoy the gym so much that they want to be there every single day. So if you’re a gym rat or an advanced lifter looking to maximize results, a 6-day workout split is something you should consider.

Since you’re training six days per week, following a well-structured workout program is essential because you can quickly overtrain. Two of the most popular 6-day workout splits include the upper/lower and push/pull/legs split. A 6-day workout split can be very effective for building muscle, gaining strength, and losing fat, as long as it’s programmed well.

To take the guesswork out of finding an excellent 6-day workout program and prevent wasted time or money, we’ve hand-selected 5 of the best ones that exist. Below you will find the five best 6-day workout programs and a link to their respective spreadsheets so you can download a copy for free!

The 8 Best Ways to Grow Bigger Upper Abs

By Heather Jacques
Last updated April 25, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A common saying in the fitness industry is that “abs are made in the kitchen.” Essentially, your diet is the key to getting a 6-pack. Although you must be lean to have visible abs, building and strengthening your abs will help them stand out even at a higher body fat percentage.

It’s quite common for people to train their core by only performing bodyweight exercises and doing an absurd number of repetitions. However, the core, more specifically the rectus abdominals, is like any other muscle. You need to progressively overload your abs to grow and get stronger.

A chiseled midsection is impressive from an aesthetics standpoint, but it’s also important for performance, especially if you are an athlete. The strong core plays a vital role in nearly every movement and will make a big difference inside and outside the gym.

A weak core drastically increases your risk for injury and negatively impacts your ability to do various tasks. If you’ve noticed that any area of your core is underdeveloped based on strength, stability, or muscular development, it’s a good idea to address that as soon as possible.

If your upper abs lag behind, you’ve come to the right place! This article specifically focuses on improving underdeveloped upper abs. Increasing the size and strength of your upper abs will enhance your aesthetics and performance. Keep reading to see what are the best training tactics to get your upper abs to respond!

The 8 Best Ways to Grow Bigger Traps

By Heather Jacques
Last updated April 25, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Developed traps are a key indicator that you’ve spent some serious time in the gym. The traps play an important role in aesthetics, performance, and activities of daily living. The main function of the traps, also known as the trapezius muscles, is to stabilize the scapula, commonly referred to as the shoulder blades. The trap muscles help move your shoulders, neck, head, arms, and torso.

The traps are a rather large and superficial muscle group, so you can easily see them if they are developed. If you’ve noticed that your upper back doesn’t have that 3-dimensional look, trap muscles probably need some work.

Furthermore, strengthening your traps is a good idea if you experience head, neck, or upper back pain or tightness. Often, people have overdeveloped anterior delts and underdeveloped traps, leading to poor posture.

If this sounds like you, you’re in the right place! This article covers the 8 best ways to improve underdeveloped traps.

The 8 Best Ways to Grow Bigger Biceps

By Heather Jacques
Last updated April 25, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Nearly everyone who steps foot in a gym aims to improve the size and definition of their arms. The arms are often considered to be the “show” muscles. Every time you ask someone to flex, more likely than not, they are going to flex their biceps. The biceps play an important role in physique sports because they are heavily judged.

For those who aren’t interested in aesthetics, the biceps are still important for performance and daily life activities. It’s quite common for strength/performance athletes, such as strongmen, powerlifters, Olympic weightlifters, and CrossFitters, to tear a bicep during an event because they don’t train them nearly enough.

Whether you’re looking to increase the size of your biceps or get them stronger to a bicep rupture, you’re in the right place! We’ve compiled a list of the best training tactics you can implement to improve underdeveloped biceps.

Keep reading to learn about the optimal rep ranges, bicep exercises, training volume, frequency, and intensity for bicep hypertrophy.

The 8 Best Ways to Grow Bigger Hamstrings

By Heather Jacques
Last updated April 25, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Have you noticed that your hamstrings don’t stand out like the rest of your lower body? If so, your hamstrings are probably smaller and much weaker than the quads, glutes, adductors, and/or calves. Not only do underdeveloped hamstrings negatively impact your stage debut, they also drastically increase your risk for injury.

Fortunately, there are several tactics you can implement to address shortcomings in the hamstrings! If you’ve noticed that your hamstrings lag behind the rest of your lower body, you’re in the right place! We’ve compiled a list of the best ways to improve underdeveloped hamstring muscles. If you use some of the tips listed below, your hamstrings will be a dominant muscle group in no time!

Below you will find the ideal exercises, rep ranges, amount of training volume, and intensities to stimulate hamstring hypertrophy.

Keep reading to learn more and start progressing!

The 8 Best Ways to Grow a Bigger Back

By Heather Jacques
Last updated April 25, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

“Bodybuilding shows are won from the back,” is a common saying in physique sports, meaning that no matter how good the rest of your upper body looks, you can’t make up for an underdeveloped back.

Even for those not interested in stepping on stage, building a strong back is crucial for posture, performance, and activities of daily living. The back is often underdeveloped compared to the chest, shoulders, triceps, and biceps because it’s not a muscle group you can easily see in the mirror.

So people don’t focus on building the back as much as the rest of the upper body. Not to mention, there are several back muscles that perform different movements, making it challenging to address the whole back. It’s important to target each of them to build an impressive back.

Fortunately, there’s a variety of training tactics you can implement to improve an underdeveloped back. Below you will find the optimal training volume, frequency, intensity, exercises, rep ranges, and more for back hypertrophy.

Keep reading to discover what you can do to develop stage-worthy back muscles!

The 8 Best Ways To Grow a Bigger Upper Chest

By Heather Jacques
Last updated April 25, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Have you noticed that your upper chest doesn’t stand out like the rest of your upper body? It’s quite common to have an upper chest that’s smaller and/or weaker than the front, lower chest, triceps, side delts, and biceps.

If your upper chest is lagging and are looking for ways to fix it, you’ve come to the right place! We’ve compiled a list of the best ways to grow and strengthen an underdeveloped upper chest. You’ll also learn the optimal rep ranges, exercises, intensities, and training volume to kickstart upper chest hypertrophy.

Keep reading to learn more and start growing!

Powerlifting Commands for Squat, Bench, and Deadlift

By Heather Jacques
Last updated March 21, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Powerlifting is a popular strength sport that involves the squat, bench press, and deadlift at a maximal effort for 1 repetition. Unlike bodybuilding, powerlifting is an objective sport; you either complete the lift or don’t.

However, judges subjectively decide whether you execute the lift properly based on set standards. A critical component of the sport’s standards is the powerlifting commands which are specific to each of the three lifts.

The judges are responsible for giving you the command and ensuring you follow them correctly. This article will cover the powerlifting commands for the squat, bench press, and deadlift. Learning and practicing the commands is critical to a successful meet prep. Keep reading to find out more!

The 8 Best Ways to Grow Bigger Front Delts

By Heather Jacques
Last updated April 25, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Have you noticed that your front delts (anterior delts) lag behind the rest of your upper body? Maybe they seem smaller and/or weaker than your side delts, rear delts, chest, biceps, or triceps. If this struggle sounds familiar, you’re in luck!

We’ve compiled a list of the best ways to grow underdeveloped front delts. You’ll also find the best rep ranges, intensities, and exercises to help stimulate front delt hypertrophy!

Keep reading to learn more!

How Much Pre-Workout Should I Take?

By Heather Jacques
Last updated October 19, 2022

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Pre-workout supplements are extremely popular in the sports nutrition industry. The vast majority of people that are serious about training use some form of pre-workout. Not to mention, there are hundreds, if not thousands, of pre-workouts to choose from. A good pre-workout supplement increases energy, focus, endurance, and power, so it’s no surprise that pre-workouts are so attractive.

Some gym-goers rely so heavily on pre-workout that they won’t even train if they don’t take pre-workout. Despite the fancy marketing claims and social media ads, pre-workout supplements aren’t essential. And it may not be a good idea to take a pre-workout every time you step foot in the gym.

So how much pre-workout should you take?

In this article, we will explore that question in-depth and provide you with some things to watch out for when buying pre-workouts.

Does Creatine Have Caffeine?

By Heather Jacques
Last updated October 19, 2022

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Creatine and caffeine are two of the sports nutrition industry’s most studied, effective, and popular dietary supplements. However, there are many misconceptions about these two ingredients, which confuses consumers about what to take, when to take them, and their benefits.

Not to mention, creatine and caffeine are often combined within supplement products, such as a pre-workout. This article will cover the key differences between creatine and caffeine and answer the commonly asked question, “does creatine have caffeine?”

BCAAs vs Pre-Workout: Key Differences to Know

By Heather Jacques
Last updated October 5, 2022

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Numerous supplements claim to help boost performance, build muscle, burn fat, and hasten recovery. But most consumers wonder if these supplements are really that effective and which ones are worth the money. This article will compare and contrast two of the most popular supplements in the sports nutrition industry – pre-workouts and branched-chain amino acids (BCAAs).

After reading this blog, you will be able to determine which supplement is worth exploring and which is better off left on the shelf.

The 7 Best Supplements for CrossFit Athletes

By Heather Jacques
Last updated December 7, 2022

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The dietary supplement industry is closely tied to physique and strength sports, most notably bodybuilding and powerlifting. What’s more, most supplements are marketed toward changing your physique rather than boosting your performance. Bodybuilding competitions are a hot spot for supplement brand advertising since such an audience is highly likely to try these products.

However, many consumers use dietary supplements to achieve goals, from professional athletes to average joes. At this point, thousands of supplements are on the market to choose from, and new ones are being released daily. Unfortunately, according to the literature, most of them aren’t worth the money. Moreover, the best supplements for you depend on what type of exercise you perform, your goals, your individual needs, and your budget.

To narrow things down a bit, we will focus specifically on CrossFit and functional athletes for this article. Below, you will find the 7 best supplements for CrossFit Athletes and which have the strongest evidence to support their use. Keep reading to find out more!