Squat Depth: How Deep Should You Squat?

Deep barbell squat

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

The Five Best and Worst Supplements For Your Gains

The Five Best and Worst Supplements

Do you need dietary supplements to build muscle and strength and to stay healthy? No, you don’t. As long as you eat a reasonably balanced diet, you’ll get results from your efforts in the gym. With a bit of planning, you can also get the nutrients you need to keep your body healthy through regular … Read more

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

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

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