Daniel Richter 
How do you get stronger in the squat as a beginner? In this post, I’ll outline a simple yet effective beginner squat program that will give you the biggest gains and the best start to your squat training career. Squat Training for the Beginner Squat training for beginners is simple, yet it is often messed … Read more
Key Points: *** Which exercise is the best for preventing hamstrings strain injuries? And which is the best for growing your hamstrings muscle size? In this article, I’ll briefly review a new study on hamstrings training, performed on elite Brazilian rugby players. I first discovered this study through the newsletter MASS, for which we are … Read more
Your biceps are one of the most visually striking muscles, and has been an icon of bodybuilding for decades. Few muscles garner more training attention than these, and given how they are always visible when you are in short sleeves, that is understandable. A pair of well-developed biceps are hard to ignore, given how they … Read more
Your rear delts, or posterior deltoids, is the back part of your shoulder muscle. It originates on the spine of your shoulder blade and inserts on your humerus (upper arm bone). It aids your lats in extending your shoulder, and also externally rotates your shoulder, together with infraspinatus and teres minor of your rotator cuff. In this article, … Read more
The incline bench press and the flat bench press are both great exercises for building your chest and shoulder muscles. While they train the same major muscle groups, there are still some differences. In this article, I break down five of the biggest differences between the incline bench press compared to the classic flat bench … Read more
How many sets should you do per muscle group and week for muscle growth and strength gains? Next to how heavy and how many reps you do when you train, your training volume is one of the most important factors for your results. In this post, we will take a closer look at how many … Read more
Madcow 5×5 is a workout routine for intermediate lifters looking to gain strength and muscle quickly. The program has three full-body barbell workouts per week, where the weights increase on a weekly basis. In this article, you’ll find an outline and description of the Madcow 5×5 program. This program is 100% free in our workout … Read more
This training program is available for free in our workout tracker! Download StrengthLog for free with the buttons below: What does a good training program for your glutes look like? What exercises should you do, and how many sets and reps should you do? In this article, you will read about a training program that … Read more
Key Points: How long should you rest between sets if your goal is muscle growth and strength gain? The amount of time you rest between sets is one of the fundamental variables in your training, and it has a big influence on your training results. But what is the optimal rest interval? The rule of … Read more
Key Points: *** The definition of a PR (Personal Record) is that you lift a weight you have never lifted before. Hitting a PR in the gym means that you’ve become stronger, or at least that you have never attempted that weight and rep number before. As gym lovers, we often like to measure how … Read more