How many calories does your body actually need to build muscle? In today’s episode, we discuss a new paper that attempts to calculate the energy cost of building a kilogram of muscle, from the energy stored in the new tissue to the surprisingly high cost of actually constructing it. We also talk about the ramifications … 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
Are squats and deadlifts bad exercise choices once you’ve turned 50, and would it be better to replace them with similar but easier lifts? In today’s mailbag episode, we discuss whether your exercise selection really needs to change as you get older, and what actually matters when choosing exercises for long-term strength and muscle growth. … 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
Let’s dive into a fascinating new study on one of strength training’s biggest questions: how much of your early strength gains come from bigger muscles, and how much comes from your nervous system (muscular adaptations)? The results are surprising and have important implications, whether your goal is strength, muscle growth, or both. We also answer … 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
In today’s episode, we debate ten strength and fitness-related topics that science can’t settle for us! How important are deloads really? Does exercise order matter a lot or a little? And will compound lifts really give you the best bang for your buck? See the timestamps below for all topics. And please tell us what … 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