Protein for Strength Athletes and Bodybuilders

protein

Key Points: Protein is the most important nutrient for building muscle. Protein is made up of amino acids. Out of these, you need to get enough of the 9 essential ones through your food. The average person needs at least 0.8 grams of protein per kilogram of body weight and day. Preferably 1.2 grams per … Read more

StrengthLog’s Full-Body Workout, 2x/Week

Full-body workout training program

This training program is available for free in our app StrengthLog! Download it for iOS or Android. This article outlines a training program with two workouts per week. It suits you who are either new to strength training, or who are more experienced but may not have the time, desire, or opportunity to train more often at the moment. … Read more

StrengthLog’s Training Program for Seniors

seniors

StrengthLog’s Training Program for Seniors is designed for, you guessed it, seniors looking to benefit from all the positive effects strength training has to offer. From greater muscle strength to stronger bones, and improved quality of life – if you are 60 or above, this program is for you! Of course, feel free to follow … Read more

How Long Should You Rest Between Sets?

Rest between sets

Key Points: Short rest periods (<1 minute) between sets sharply decrease the number of reps you can do with a given weight. Resting 3–5 minutes between sets leads to greater muscle growth and strength gains than resting one minute, given that you perform the same number of sets. By supersetting exercises for different muscle groups, … Read more

Protein Intake: How Much Protein Should You Eat per Day?

Daily Protein Intake

Key Points: If you lift weights, your daily protein requirement rises. In the short term, this happens because your body needs more protein to repair itself after training. In the long term, it is because you need more protein to maintain your larger muscle mass. The recommended dietary allowance (RDA) of protein is 0.8 g/kg … Read more

Soy – Healthy Alternative to Meat or Toxic Hormonal Disruptor?

soy

Soy, soybeans, and soy protein: muscle-building alternatives to meat, healthy legumes, or hormone-altering cancer beans? Few foods are as controversial as soyfoods. As always is the case when it comes to controversial stuff, the truth is entirely black or white. Soy means different things to different people. For the weight-lifting fitness aficionado, soy protein for … Read more

Is It Important to Eat or Drink Protein Quickly after Training?

Protein after Workout for Muscle Growth

Key Points: No, it’s not important to consume protein quickly after a workout. This is true despite the fact that your muscle protein balance is negative until you consume protein. A meta-analysis found no difference in muscle growth or strength between groups consuming protein within one hour before or after strength training, and groups who … Read more

Lifting Fast and Slow, 2 Days/Week

Lifting Fast and Slow training program

A brand new premium program is now awaiting you in our app StrengthLog! You can download the app for iOS here or for Android here. In this training program, you will be switching between contrasts: one session will have you lifting heavy and slow, the other will have you lifting light and fast. The goal? … Read more

StrengthLog’s Minimalistic Routine, 3 Days/Week

StrengthLog Minimalistic Routine

This training program is available for free in our app StrengthLog! Download it for iOS or Android. If you only have time for three short workouts per week – how do you make the most of them? If you are new to strength training I recommend you to try the Barbell Training Program for the Beginner, or perhaps something … Read more

StrengthLog’s Upper/Lower Program, 4 Days/Week

Training program upper lower body workout

This training program is available for free in our app StrengthLog! Download it for iOS or Android. What’s important in a good training program for muscle growth and strength? A good foundation is: Practice in the exercises that you want to get stronger in. Training with enough volume, with sufficiently heavy weights. Training with enough … Read more