Welcome to the StrengthLog archive! In this vault, you can find all of our articles and guides, neatly categorized.
News
- Can Collagen Protein Supplements Aid Your Cartilage Regeneration?
- Carbohydrate Loading: How Much Does It Improve Physical Appearance During a Bodybuilding Competition?
- Does Cluster Sets Stimulate Muscle Growth Equally to Traditional Sets?
- The Effect of Napping on Performance
- Exercise Leads to Immediate Improvement of Chemotherapy-Related Side Effects
- Fast and Slow Weight Loss Rates Are Equally Effective at Changing Body Composition
- The Mind Is Stronger Than the Caffeine
- Movement-Based Exercise Improves Physical Function More Than Traditional Strength Training in the Elderly
- No Differences in Relative Caloric Requirements between Male and Female Athletes
- School-Based Resistance Training Strengthens Bones in Adolescent Girls
- Similar Strength Gains in Men and Women after 16 Weeks of Training
- StrengthLog – Our Training App Is Finally Available in English!
- Training with Full vs. Partial Range of Motion Yields Different Results
- Training Your Core Using Kettlebells: Should You Perform One-armed or Two-armed Swings?
- Training Frequency in the Elderly: Two Times Per Week is Enough
- Too Much Training Creates a Less Anabolic Environment in Your Muscles
- Eccentric Strength Training Requires Extra Recovery
- Regular Exercise Can Prevent a Large Number of Falls in the Elderly
- Postexercise Cooling Can Harm Your Gains
- Strength Training in Females: Great Gains Confirmed
- Your Muscles Like it Hot
- Want To Run, Bike or Row Faster? Lift Some Heavy Weights!
- HMB Increases Fat-Free Mass in Athletes, But Only When Protein Intake Is Low
- Beetroot Juice Improves Lifting Performance
- Reps at 80% of 1RM Might Predict Your Muscle Fiber Type
- Internal vs External Focus for Strength: New Meta-Analysis
Detailed Guides
- How to Squat: Technique, Training, and Gaining
- How to Deadlift: Technique, Training, and Gaining
- Pull-Up: Muscles Worked & Technique
Training
- How to Get Stronger, Part 1: The Beginner
- How to Get Stronger, Part 2: The Intermediate
- How to Get Stronger, Part 3: The Advanced
- How to Build Muscle: Exercises, Programs & Diet
- How Many Reps Should You Do to Build Muscle vs. Strength?
- How Many Exercises Should You Do per Muscle Group?
- Training to Failure: Implications for Recovery, Strength and Muscle Gains
- Training Volume: How Many Sets for Strength and Muscle Growth?
- Strength Training For Children and Adolescents: Benefits, Risks, and Practical Recommendations
- Lifting Weights to Relieve Depression: Scientific Evidence That Resistance Training Can Help
- Does NSAID Kill Your Gains? Potential Negative Effects on Strength and Hypertrophy
- Does the Bench Press Work Your Triceps?
- How Much Does Triceps Contribute to Your Bench Press?
- Wide vs Close-Grip Bench Press Ratio & Muscles Worked
- Strength in Different Positions of the Bench Press
- Chest Press vs. Bench Press: 17 Pros and Cons
- The 25 Best Accessory Exercises to Improve Your Bench Press
- How to Bench Press Two Plates (225 lb): A Training Guide
- Do Lat Pulldowns and Rows Work Your Biceps?
- How Do Partial Preacher Curls Affect Your Muscle Growth?
- How to Grip the Bar When You’re Deadlifting
- How Does Deadlift Grip Influence Your Forearm Muscle Activation?
- Building Muscle and Losing Fat at the Same Time – Is it Possible?
- Male and Female Strength and Muscle Growth: Do Men and Women Gain the Same?
- Free Weights vs. Machines – Which Should You Train With?
- How Fast Can You Build Muscle?
- Are Supersets Good for Muscle Growth and Strength?
- Five Ways to Get Bigger and Stronger
- The Stronger the Better: Do You Gain More Muscle if You Gain Strength First?
- How Long Should You Rest Between Sets?
- Is Cardio Bad for Your Strength Training?
- Do Squats Work Your Hamstrings?
- Squat Depth: How Deep Should You Squat?
- Carryover Between The Squat and Deadlift: New Study
- Squats vs. Leg Extensions For Quad Growth: New Study
- Light or Heavy Weights for Muscle Growth and Strength
- Is Stretching Overrated? Strength Training Improves Flexibility
- 5 Reasons You’re Not Gaining Muscle
- 13 Benefits of the Trap Bar Deadlift vs. Barbell Deadlift
- 5 Differences Between Incline Bench Press vs Flat Bench Press
- Building Muscle After 50: The Essential Guide
- 1RM vs PR: What’s the Difference?
- The 10 Best Upper Chest Exercises for Powerful Pecs
- 10 Best Lower Chest Exercises (Plus Workout)
- A Simple 1-2-3 Progression for Learning the Barbell Squat
- Deadlift vs. Squat: Muscles Worked, Benefits, and Strength Ratio
- 10 Pros and Cons of Only Training the Squat, Bench Press, and Deadlift
- Romanian Deadlift vs. Squat vs. Hip Thrust: Comparison of Muscle Activity
- Strength Training for Runners: A Comprehensive Guide
- Floor Press vs. Bench Press for Strength: Benefits & Differences
- How Long Should You Rest Before a Powerlifting Competition?
- Top 20 Powerlifting Exercises For Strength & Mass
- Leg Press vs Squat: Which is Better For You?
- Fasted Strength Training: Good or Bad for Your Gains?
Muscle Group Training Guides
Upper Body
Lower Body
Training Programs
Free
- Barbell Training Program for the Beginner
- Beginner Machine Program
- StrengthLog’s Upper/Lower Split Program
- StrengthLog’s Full-Body Hypertrophy
- StrengthLog’s In a Hurry at the Gym: A Time-Optimized Program
- StrengthLog’s Minimalistic Routine
- StrengthLog’s Training Program for Seniors
- StrengthLog’s Training Program for Children
- Russian Squat Routine
- German Volume Training
- Beginner Bench Press Program
- PHUL Workout Routine
Premium
- Intermediate Bench Press Program, 2–3 Days/Week
- Advanced Bench Press Program, 3 Days/Week
- Bench Press Boogie, 2–5 Days/Week
- Deadlift Disco: Deadlift Program for Powerlifting
- Deadlift Builder: Hypertrophy Training Program for Deadlifts
- Zero to Hero: An Upper/Lower Body Training Program for Strength and Size
- Bodybuilding Ballet: a Premium Training Program for Hypertrophy
- Bodybuilding 313 – a Training Program for Bodybuilders
- Powerlifting ABC: A Complete Training Program for Powerlifting
- StrengthLog’s Strength & Size – a Training Program for Getting Big and Strong
- Lifting Fast and Slow
- Push / Pull / Legs Advanced: a Premium Training Program for Building Muscle
- Daily Undulating Periodization (DUP) Program for Powerlifting
- Bodybuilding Blitz: Maximum Gains in Minimum Time
- Russian Pressing Ladder
- Press Pasodoble – The Overhead Press Training Program When You Want Boulders for Shoulders
- Powerlifting Polka: 3, 4, or 6 Days/Week Powerlifting Program
- Powerlifting Pronto: 5 Days/Week Powerlifting Program
- Surviving Zombies: The Workout Routine for the Apocalypse
Workouts
- The StrengthLog Circuit Training Workout
- Chest and Tricep Workout for Strength & Mass [5 Exercises]
- Short and Sweaty Kettlebell Workout: Descending Swing & Squat Ladder
Tools and Calculators
- 1RM Calculator
- Warm-Up Calculator
- Powerlifting Competition Attempt Calculator
- Russian Squat Routine Generator
- Protein Calculator
- Calorie Calculator
Nutrition
- How Much Protein from a Single Meal Can Your Body Use to Build Muscle Mass?
- Protein for Strength Athletes and Bodybuilders – How Much, How Often, and What Kind
- How to Build Muscle on Keto: The Complete Guide
- How Long Do You Build Muscle After Eating a Protein-Rich Meal?
- Eating for Muscle Growth: When, How, and How Much to Eat for Adding Lean Mass
- Building Muscle as You Age: Protein Needs for the Older Lifter
- Is It Important to Eat or Drink Protein Quickly after Training?
- Protein Intake: How Much Protein Should You Eat per Day?
- Glycogen: The Best Fuel for Your Muscles
- Performance Nutrition: Eating for Exercise Excellence
- Intermittent Fasting and Strength Training: The Ultimate Guide
- 25 Myths and Facts About Protein [FAQ]
- Build Muscle on a Vegan Diet: The Complete Guide
- Intermittent Fasting: When to Work Out
Supplements
- Creatine: Effects, Benefits and Safety
- BCAA Supplements: Beneficial or a Waste of Money?
- Beta-Alanine: Effects, Benefits, and Safety
- Caffeine: Effects, Benefits, and Safety
- Omega-3 Fatty Acids: Effects, Benefits, and Safety
- Vitamin D: Effects, Benefits, and Safety
- Glutamine Supplements: Beneficial or a Waste of Money
- Whey Protein: The Complete Guide to the Most Popular Protein Supplement for Strength Athletes
- Casein: Fast Gains from Slow Protein?
- Dietary Supplements to Gain Muscle and Strength
- Supplements To Lose Weight and Burn Fat: Do They Work?
- BCAAs Vs EAAs – The Battle for Your Gains
- Soy – Healthy Alternative to Meat or Toxic Hormonal Disruptor?
- The Five Best and Worst Supplements For Your Gains
- Whey or Soy Protein for Building Muscle?
- Whey Protein vs. BCAA: Which is Better? [Updated 2021]
- BCAA vs. EAA: Which Is Better For Your Gains? [Updated 2021]
- Whey Protein Concentrate vs. Isolate: What’s The Difference?
- HMB: Effects, Benefits and Safety
- Magnesium and Magnesium Supplements: Everything You Need to Know
- The 5 Best Supplements to Get Shredded in 2022
Workout Log App
- StrengthLog: The Best Workout Log App for Lifters
- Terms & Conditions and Privacy Policy for the StrengthLog App
- How To Delete Your Account In the StrengthLog App
- Three Reasons to Keep a Workout Log
- Four Ways to Lift Heavier Using the StrengthLog Workout App
- Track Supersets and Circuits in the StrengthLog Workout App
- The Most Underrated Feature in Our Workout Tracker: Plan Workout
Health
- Artificial and Non-sugar Sweeteners: the Good, the Bad, and the Science
- Athletic Incontinence: More Common Than You Think
- Lifting Weights While Pregnant
Weight Loss
- Fast and Slow Weight Loss Rates Are Equally Effective at Changing Body Composition
- How to Cut: Lose Fat and Keep your Muscle Mass
Interviews
- Long Term Training Considerations for Powerlifters – with Alexander Eriksson
- Building Muscle and Losing Fat as a Busy Parent – with Rob James
- 3 Tips on Strength Training for Golf with Mike Carroll
Q&A
- What Happens if You Forget to Take Creatine for Some Days?
- You Don’t Need a Meal Plan to Build Muscle – Here’s What You Need Instead
- Smith Machine vs. Free Barbell Squats?
- Protein Needs Based on Fat-Free Mass?
- Training for Rep Strength vs. Max Strength?
- Getting Stronger While Cutting?
- Building Muscle in a Caloric Balance vs. Bulking
- Should You Stretch after Strength Training?
- How to Fix Muscle and Strength Imbalances
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