Daniel Richter 
One of the best tools for getting better training results is to keep a training journal. That is why we at StrengthLog aim to make the best workout log app in the world. The main purpose of a training log is to see what you did last workout, so that you can try to improve upon that … Read more
This upper/lower split program is available for free in our app StrengthLog! Download it for iOS or Android. What does it take for you to get bigger and stronger? You need to: Practice the lifts you want to get strong in. Work all your major muscle groups with effective exercises. Stimulate your muscles often enough … Read more
German Volume Training is a minimalistic training program popularized by Charles Poliquin. The primary aim of the program is to build muscle, but you can expect to gain strength as well. The basic outline of the program is this: Three workouts per week. With at least one rest day in between. Train on Monday, Wednesday, … Read more
Does getting kids while working a full-time job have to spell the end of your training and fitness journey? Heck no. But you might have to take a scrutinizing look on your training routine, and you might face a new set of challenges when it comes to your diet and sleep. One trainer that has … Read more
How many sets should you do in your training? Next to how heavy and how many reps you do when you train, your training volume is probably one of the most important factors for your results. In this post, we will take a closer look at how many sets you should do in your training. … Read more
Key Points: Deep squats (120–140° knee flexion) lead to greater muscle growth in the quads, glutes, and adductors than shallow or half squats (60–90°). You improve your strength the most at the depth you train at. Deep squats, however, have greater carryover to shallow squats than vice versa. The required squat depth in powerlifting is … Read more
Have you hit a plateau in your deadlift, and want to start gaining strength again? Look no further than our deadlift program for powerlifting: Deadlift Disco. Our own deadlift program is one of the most popular training programs in our workout app, and thousands of lifters have used it to hit new deadlift PR’s since … Read more
Key Points: Twelve resistance-trained men were tested in 1RM and in isometric (static) contractions in bench press in 12 different positions: from chest level to extended arms. The weakest point was at a height of 4 cm off the chest. This was true both in a 1RM bench press and in isometric contractions. In a … Read more
Key Points: Hamstring muscle activity in the squat is low compared to exercises like good mornings, stiff-legged deadlifts, and leg curls. Squat training twice a week for 10 weeks yielded no muscle growth in the hamstrings (~0.6%), while the muscle volume of the quads, glutes, and adductors all increased by 5–7%. From a biomechanical standpoint, … Read more
Key Points: In general, people are about 5–6% stronger in a wide grip bench press than a close-grip bench press. The close-grip bench press results in higher velocity and power, while the wide grip bench press results in a higher force. In a wide-grip bench press, your chest and shoulders contribute 78% of the force necessary … Read more