Andreas Abelsson 
I remember the sweet smell of newbie gains. When progress was fast, and a new plate on the bar was something that just happened on a weekly basis. But everything comes to an end, including this best of gym times. In this article, I’ll talk about what newbie gains are, how long you can expect … Read more
Some of the best muscle group combinations include back + biceps, chest + back, and quad + hamstrings + glutes. But you can make equally good gains with more unconventional combos. Here’s how you choose the right muscle combos to train together, why they work, and where they fall short. Plus: workouts you can run … Read more
Below, you’ll find a lucky 13 of our best 4-day workout splits, built by lifters for lifters. From classic upper/lower programs to powerbuilding routines, bodybuilding bro splits, and powerlifting programs for lifters who want to be as strong as can be. Every one of these programs is ready to run in our workout tracker app, … Read more
Out of all strength training routines you can think of, 5-day workout splits are some of the most popular. They can also be very effective for building muscle and strength. For many intermediate and advanced lifters, five training days really are the sweet spot between volume and recovery. Here are 11 of our best 5-day … Read more
In this article, I discuss the fact that it becomes harder to gain muscle as you age: why that is, when it happens, and what to do about it. And why it’s not that big of a deal. When Does Muscle Growth Stop? Whoa, pump the brakes. There’s no specific age at which muscle growth … Read more
Introduction If you can only train two days per week, are you missing out on sweet strength and muscle gains? You’re not (with some caveats). A good 2-day workout split can build muscle and strength and help you get a jacked physique. Especially if you make those two sessions count. Plus, it’s your go-to strength-training … Read more
Here’s a selection of our best 2-day workout splits. We’ve got a little of everything here, from general strength training to beginner routines to workout plans for older adults and kids. All handcrafted by real trainers for real people and real results. All these programs are free to follow in our workout tracker app, StrengthLog. … Read more
Yes, CrossFit can and does build muscle. It’ll make you stronger, better conditioned, and more muscular and athletic. But if your number one goal is maximum muscle growth, CrossFit falls short. Here’s how to make it work for you, not against you. Why CrossFit Builds Muscle Muscle growth is your reward for challenging your muscles … Read more
It sticks to the spirit of metabolic conditioning and functional fitness: functional movements, varied workouts, conditioning, strength, and skill, but without any gymnastics that require high-level skills or advanced barbell work. Go directly to the program in StrengthLog. Why MetCon Training? You’ve probably seen the videos of people throwing barbells around, climbing ropes, and collapsing … Read more
Wide. Capped. 3D. Here are the exercises, the tips, and the workouts that build big shoulders. Few muscle groups do more for your appearance than the shoulders. Yet many lifters do a few sets of overhead presses after chest, throw in some lateral raises, and wonder why their delts don’t grow. The good news is … Read more