Deadlift vs. Squat: Muscles Worked, Benefits, and Strength Ratio

Deadlift vs squat

Key Points: Deadlifts and squats both work your hip extensors (=your glutes), but differ in that squats work your quadriceps more than deadlifts do, and deadlifts work your back more than squats do. The average squat to deadlift ratio is 1:1.23 in men, and 1:1.25 in women. Squats are well-researched and proven to improve jumping … Read more

Internal vs External Focus for Strength: New Meta-Analysis

Internal vs external focus for strength

Key Points: A new meta-analysis found that focusing externally (e.g., moving the bar) significantly increases muscular strength. In the long term, training with an external focus might lead to larger strength gains. For muscle growth, there is some evidence that an internal focus (e.g., contracting the muscle) might be superior. *** Where should you direct … Read more

Deadlift Disco: 2x per Week Deadlift Program

Deadlift training program for powerlifting

Have you hit a plateau in your deadlift, and want to start gaining strength again? Look no further than our deadlift program for powerlifting: Deadlift Disco. Our own deadlift program is one of the most popular training programs in our workout app, and thousands of lifters have used it to hit new deadlift PR’s since … Read more

Daily Undulating Periodization (DUP) Program for Powerlifting

Powerlifting DUP

Are you feeling hard-pressed to decide whether you should focus on building muscle or getting stronger? Are you past the beginner stage and stuck on a strength plateau that you cannot bust through? A daily undulating periodization (DUP) program for powerlifting might be just what you need. In this post, I’ll explain what DUP is, … Read more

Carryover Between The Squat and Deadlift: New Study

Deadlift Carryover

Key Points: Twenty-five resistance trained men were randomly assigned to either a deadlift group or a squat group. Both groups trained three times per week for six weeks. The squat group increased their squat 1RM by 13.3% and their deadlift 1RM by 6.7%. The deadlift group increased their squat 1RM by 4.7% and their deadlift … Read more

Deadlift Builder: Hypertrophy Training Program for Deadlifts

Deadlift Training Program

To pull big weights, you need big muscles. That’s the idea behind our new training program for the deadlift: Deadlift Builder. As the name implies, this program is meant to build the foundation of your deadlift by: Increasing the muscle mass of your entire deadlift musculature. Strengthening key parts of the deadlift using variations. The … Read more

13 Benefits of the Trap Bar Deadlift vs. Barbell Deadlift

Trap bar deadlift benefits

Which is better for building muscle and strength: the trap bar deadlift or the traditional barbell deadlift? And if you only train trap bar deadlifts – are you missing out? While the two exercises and the muscles they work are similar, there are still some differences. In this post, I’ll go over thirteen benefits of … 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

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 free with the buttons below: 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 … 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! Download it for free with the buttons below: 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? Getting stronger, of course! … Read more