Zero to Hero: An Upper/Lower Body Training Program for Strength and Size!

Zero to Hero training program

Today, a brand new premium program is waiting for you in the StrengthLog app: Zero to Hero! Zero to Hero is a 10-week long upper / lower body training program, centered around classic compound lifts. Initially, you focus more on hypertrophy-style training, and towards the end train more and more with heavy weights. Over the … Read more

Training Volume: How Many Sets for Strength and Muscle Growth?

training volume for strength and muscle growth

How many sets should you do in your training? Next to how heavy and how many reps you do when you train, your training volume is probably one of the most important factors for your results. In this post, we will take a closer look at how many sets you should do in your training. … Read more

Supersets: Good or Bad for Muscle Growth and Strength?

Superset dumbbell curl

A few days ago, we received a question about supersets from a reader named Agneta: “Could you talk about the good vs. bad when it comes to supersets? I find that they are time-savers, but I don’t really see many people talking about them.” You are absolutely right, Agneta: supersets are time-savers! But how do … Read more

Creatine: Effects, Benefits and Safety

Creatine effects benefits safety

Creatine is one of the best supplements you can take if your goal is strength and muscle growth. Creatine has been studied in over a thousand trials, and has consistently been found to increase strength and muscle size. Furthermore, it seems to diminish muscle damage after exercise, and may enhance cognitive functions such as memory … Read more

Building Muscle as You Age: Protein Needs for the Older Lifter

protein older lifter

Does the older lifter need more protein to keep building muscle? Even if you don’t even lift, there are reasons to believe that more protein than the general dietary recommendations might be beneficial for you as you age – both to stay healthy and to maintain your physical capacity. If you not only lift, but … Read more

Sex Differences in Strength and Muscle Mass: Do Males and Females Gain the Same?

Is it harder for women to build muscle? Men and women have many things in common, but when it comes to building muscle, there are subtle but important things that separate us. Many things have a say in how much muscle you can gain, and how fast. Anabolic hormones and enzymes in our muscles are … Read more

How to Build Muscle: Exercises, Programs & Diet

How to build muscle

How should you train to build muscle as fast and efficiently as possible? Few things are more frustrating than when you put in hours at the gym, without getting any noticeable results. And conversely, few things feel better than when you’re clearly seeing that you have gained muscle mass and strength. In this guide, we … Read more

Are Rows and Lat Pulldowns Enough For Great Biceps Growth?

Lat pulldown for bicep training

Yesterday, we published a post about a study that found that bench pressing is not enough for maximal triceps growth. In today’s post, I’d like to take a look at the other side of your upper arm, and look into a few interesting studies on how compound exercises such as rows or lat pull-downs affect … Read more

Bench Pressing Isn’t Enough for Maximal Triceps Growth

Bench press triceps training

Who doesn’t want big arms? Large and well-developed arm muscles aren’t only helpful in lifting heavy ass weight – it is also an eye-catching trophy of your hard work in the gym. If you are trying to make your arms bigger, you’d be wise to pay close attention to your triceps. The triceps muscle constitutes … Read more

Faster Reps Create More Metabolic Stress (And More Growth?)

Creating tension in the muscle is one of the main factors that build muscle. In the gym, you can do this in two ways. The first is to lift heavier and heavier weights, what we call progressive overload. The second is TUT, or time under tension. This means that you maintain the tension in the … Read more