StrengthLog – Page 2 of 18 – Strength Training Programs, Workouts, and Exercises
Daily Undulating Periodization (DUP) Program for Powerlifting
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
November 30, 2021 November 23, 2021 by Daniel Richter
“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
5 Best Lower Chest Exercises (Plus Workout)
Do you want a big and strong chest? Then you need to develop both the upper, middle, and lower chest muscle fibers. In this post, I’ll list some of the best lower chest exercises and how you can put them together into a workout. In order to understand the exercise choices, let’s begin by taking … Read more
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
Lifting weights while pregnant is no longer something doctors and trainers scoff at. On the contrary, strength training is now part of physical activity guidelines for pregnant women in most, if not all, countries around the world. Key Points: Lifting weights is a safe activity with minimal risks during a healthy pregnancy. If you’re not … Read more
Bench Press Grip Width: Wide vs Close-Grip
November 3, 2021 November 3, 2021 by Daniel Richter
Key Points: In general, people are about 5–6% stronger in a wide grip bench press than a close-grip bench press. The close-grip bench press results in higher velocity and power, while the wide grip bench press results in a higher force. In a wide-grip bench press, your chest and shoulders contribute 78% of the force necessary … Read more
Key Points: A group of 24 untrained young adults trained partial preacher curls twice a week for five weeks. One group only trained at long muscle lengths (0°–50° flexion) and the other only trained at short muscle lengths (80°–130°). After five weeks, the group training at long muscle lengths had made greater gains in both … Read more
Stiff-Legged Deadlifts vs Nordic Curl for Hamstring Growth?
October 28, 2021 by Daniel Richter
Key Points: Elite rugby players were assigned to train either the stiff-legged deadlift or Nordic hamstring curl twice weekly for five weeks. Muscle fascicle length and muscle thickness in the biceps femoris tended to increase more in the Nordic curl group than in the stiff-legged deadlift group. Both groups increased eccentric hamstrings strength to a … Read more
HMB: Effects, Benefits and Safety
October 25, 2021 by Andreas Abelsson
Key Points: HMB is a byproduct of the amino acid leucine that reduces muscle breakdown and stimulates muscle protein synthesis. It is often marketed towards athletes and bodybuilders looking to gain muscle and strength, but research does not support it’s effectiveness in trained individuals. A typical daily of dosage of HMB is 3 grams per … Read more
Urinary incontinence is a common problem affecting women in general and even more common among female athletes. If you have urine leakage while exercising, you’re far from alone. Exercising females in many sports experience urinary incontinence. At the same time, it’s something of a hush-hush phenomenon, perhaps because many find it embarrassing. This article looks … Read more