How Many Reps to Build Muscle vs. Strength?

How many reps for strength and muscle

How many reps should you do to build muscle vs. strength? The number of reps you do greatly influences your training results in terms of hypertrophy or strength gains. Here’s a summary of our recommendations: Number of Reps to Build Muscle: Anything between about 5–40 reps per set (between about 40–85% of 1RM) has been … Read more

Does the Bench Press Work Your Triceps?

Bench press triceps work

Key Points: The bench press works the lateral head of your triceps well – even better than tricep extensions. The bench press does not work the long and medial head of your triceps well – but tricep extensions do. Combine bench pressing with tricep extensions to work all heads of your triceps. Does bench pressing … Read more

Do Lat Pulldowns and Rows Work Your Biceps?

Lat pulldown for biceps

Key Points: Lat pulldowns have been shown to work (and grow) the biceps muscle just as good as barbell curls. At least in untrained subjects. Adding barbell curls to a program of lat pulldowns doesn’t lead to further muscle growth in the biceps. Once again, in untrained subjects. Rows only work your biceps half (50%) … Read more

Barbell Training Program for the Beginner

Beginner barbell training program

This training program is available for free in our app StrengthLog! Download it for iOS or Android. So you want to start lifting weights? Then you’ve come to the right place. In this article, you will find a barbell training program perfect for getting started with effective strength training. The prerequisite for the program is … Read more

How to Get Stronger, Part 3: The Advanced

Strength training for advanced lifters

“What is mastery? At the heart of it, mastery is practice. Mastery is staying on the path.” – George Leonard Strength training is a harsh mistress. First, you are lured in by the sweet beginner gains. Then, your resolve is tested as you enter the intermediate stage and have to work harder for every extra … Read more

How to Grip the Bar When You’re Deadlifting

Deadlift grip

Deadlifting challenges your strength from head to toe. In order to pull heavy weights, you must have a strong chain of muscles, and your grip is definitely an important link in this chain. In this article, I outline four common ways to grip the bar during deadlifts: Double overhand grip Hook grip Mixed grip Lifting … Read more

How to Get Stronger, Part 2: The Intermediate

Strength training for intermediates

When do you transcend from the beginner to the intermediate stage of weight training? If you’ve been training hard on an effective training program (such as the one we outlined in part 1 of this series) and been eating and recovering well when you’re not in the gym, you might reach the intermediate stage after … Read more

How to Get Stronger, Part 1: The Beginner

Strength training for beginners

My father-in-law is many things, but strong isn’t one of them. At least, he didn’t use to be. Two months ago, he asked if he could start working out in my garage gym. Since I don’t want to be excluded from the “pizza and wine”-Fridays he regularly throws, I said yes. Being well into his … Read more

Training Program “Emelie”, 3x/Week

Training Program Emelie

This training program is available for free in our app StrengthLog! Download it for iOS or Android. My friend Emelie wanted to get bigger and stronger, but wasn’t sure of how she should go about it. Since I can’t keep my opinion to myself, I went ahead and suggested a training program which will accomplish exactly that. You will … Read more

StrengthLog’s Glute Training Program, 2/Week

Glute training program

This training program is available for free in our app StrengthLog! Download it for iOS or Android. 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 will be effective not only for … Read more