Strength in Different Positions of the Bench Press

Bench press sticking point

Key Points: Twelve resistance-trained men were tested in 1RM and in isometric (static) contractions in bench press in 12 different positions: from chest level to extended arms. The weakest point was at a height of 4 cm off the chest. This was true both in a 1RM bench press and in isometric contractions. In a … 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

Is Cardio Bad for Your Strength Training?

cardio strength training

Key Points: A recent meta-analysis investigated if cardio training affected strength gains in the squat and leg press. Based on 27 studies, combining cardio and strength training did not negatively affect strength gains in untrained participants. In trained participants, combining cardio and strength training resulted in slightly smaller strength gains. However, this effect was only … 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

Glycogen: The Best Fuel for Your Muscles

glycogen

Glycogen – Key Points: Your muscles and your liver are your two main stores of glycogen. You fill them up by eating carbohydrates. Your body prefers to use muscle glycogen to fuel intense workouts and other demanding physical work. Liver glycogen keeps your blood sugar stable when you don’t eat, like when you’re sleeping. The … 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

How to Get Stronger, Part 3: The Advanced

Strength training for advanced lifters

“What is mastery? At the heart of it, mastery is practice. Mastery is staying on the path.” – George Leonard Strength training is a harsh mistress. First, you are lured in by the sweet beginner gains. Then, your resolve is tested as you enter the intermediate stage and have to work harder for every extra … Read more

How to Get Stronger, Part 2: The Intermediate

Strength training for intermediates

When do you transcend from the beginner to the intermediate stage of weight training? If you’ve been training hard on an effective training program (such as the one we outlined in part 1 of this series) and been eating and recovering well when you’re not in the gym, you might reach the intermediate stage after … Read more