Andreas Abelsson 
Go directly to the program in StrengthLog. Strength Training for OCR OCR stands for obstacle course racing. You probably already knew that, but if you stumbled onto this guide by accident, that’s what it means. You run anything from a 100 or so yards to marathon-length events with giant wooden walls, barbed wire, heavy sandbags, … Read more
You’re here because you want to build a chest that enters the room before you do, am I right? You’re tired of pecs that look like they belong on a marathon runner. You don’t need 20 chest exercises. You don’t need to shock the muscle every Monday. A thick, full chest is built with a … Read more
If you dance hip hop, shuffle, house, popping, locking, breaking, krump, waacking, dancehall, or any other street or club style, you need a strong body. Not powerlifting strong and not get-huge-strong, but the kind of strength that makes you faster and more explosive. And less likely to injure yourself. If you want to dance better … Read more
Compound sets are two exercises back-to-back for the same muscle group, with little or no rest between them. Example chest compound set: Both exercises hit the chest, usually with the goal of fatiguing the muscle from more than one angle. Compound Sets vs. Supersets A superset is also when you do two exercises back-to-back, but … Read more
If you want bigger glutes, you need to train them hard and heavy and stop wasting time on random booty burner workouts. Glutes are built with progressive overload and a few good exercises, plus enough food and consistency over months, not from 10-minute band circuits or 500 air squats. Let’s get right to the bottom … Read more
The idea that strength training can stunt growth has been around for generations, and I get why. After all, kids’ growth plates haven’t closed yet, so might lifting weights somehow damage that process? No, it won’t. And you don’t have to take my word for it. Decades of research back me up. If anything, strength … Read more
So today I want to share a new super cool study with you guys. It’s not a huge meta-analysis or something like that, just a cool case study on a 71-year-old woman who started lifting later in life and what strength training can do. Meet the Main Character Researchers looked at a 71-year-old woman who … Read more
The bench press looks simple: lie down, lower the bar, press it back up. But it’s also an easy lift to butcher. My goal with this article is to help you become a better bencher by making the lift safer and better suited to your body. So, let’s walk through the most common bench press … Read more
Many lifters and bodybuilders swear by training to failure, while others think it’s the beeline to injury and overtraining. The truth is somewhere in the middle: it can help you build muscle, but it can also slow your recovery and make your training feel harder than it needs to be. Let’s talk about what failure … Read more
From general strength training to bodybuilding, from powerlifting to calisthenics and weight loss, here are our 15 best strength training programs for beginners to help you reach your fitness goals. They are all handcrafted by real trainers for real people and real results. All these programs with the exception of the last on the list … Read more