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

Squats vs. Leg Extensions For Quad Growth: New Study

Squat training for quadriceps

Key Points: A new study compared quad muscle growth from five weeks of squat vs. leg extension training. Leg extensions were found to provide superior muscle growth in the rectus femoris compared to squat training. Vastus lateralis tended to grow more in the distal parts (25% and 50% of femur length) from squat training but … Read more

How to Train Your Leg Muscles: Exercises & Workout

Leg muscle exercises and workout

Your legs hold some of the largest and strongest muscles in your body. They provide your base of support and your means of transportation, and are as such paramount in all sports and activities where you stand on two feet. In terms of muscle symmetry, your leg muscles round out your physique by giving you … Read more

A Simple 1-2-3 Progression for Learning the Barbell Squat

1-2-3 squat progression

One of the trickier lifts a beginner lifter might want to learn is the squat. Since we don’t spend a lot of time sitting in a deep squat position in the western world (at least after we’ve left childhood), we tend to get stiff and lose the mobility to do so. Luckily, what is lost … 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

How to Train Your Glute Muscles: Exercises & Workout

Glute training exercise workout

“Don’t judge a person’s strength by looking at their arms. Look at their butt!” Your gluteal muscles, or simply glutes, are one of your largest and strongest muscle groups. The glutes have long been eye-catching symbols of youth, virility, and also – strength. Since the glutes sit at the center of your body, they are … 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

Reps at 80% of 1RM Might Predict Your Muscle Fiber Type

Squat training high repetitions predict muscle fiber type

Key points: A new study tested if the number of reps participants could complete at 80% of 1RM in the squat correlated with their muscle fiber type ratio. There was a small, inverse correlation (r=-0.38) between the number of reps participants could do and their percentage of fast-twitch fibers. The mean percentage of fast-twitch fibers … Read more

Do Squats Work Your Hamstrings?

Squats hamstring muscles

Key Points: Hamstring muscle activity in the squat is low compared to exercises like good mornings, stiff-legged deadlifts, and leg curls. Squat training twice a week for 10 weeks yielded no muscle growth in the hamstrings (~0.6%), while the muscle volume of the quads, glutes, and adductors all increased by 5–7%. From a biomechanical standpoint, … 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