Nov 29, 2021 · StrengthLog’s Quad Workout. Squat: 3 sets x 5 reps. Bulgarian Split Squat: 3 sets x 10 reps/side. Leg Press: 3 sets x 15 reps. Leg Extension: 3 sets x 20 reps. This quad workout is available for free in the StrengthLog workout app. This quad workout begins with three working sets of squats. Mar 9, 2023 · StrengthLog’s lower body workout routine is a six-week training program focusing on building a sensational lower body. Give this workout routine a go if you want full, round glutes and firm, shapely legs. You can find it as Thicc: Advanced Lower Body Specialization, a premium training program available in the StrengthLog workout tracker. How to Do the Barbell Hack Squat. Stand in front of a bar. Squat down and grip the bar with your arms outside your legs. Inhale, brace your core slightly, and lift the bar. Pull the bar close to your body, with a straight back, until you are standing straight. Lower the bar back to the ground with control. Take another breath, and repeat for reps.Mar 29, 2023 · StrengthLog’s Upper/Lower Body Split Program. 4x/week. One of our most popular programs. Four workouts per week, emphasizing getting stronger in the compound lifts. For both muscle growth and strength gain! Thank you for reading, and good luck with your training! More reading: Dumbbell Lat Exercises: The 5 Best to Train Your Back StrengthLog is a free app, but there is a premium subscription for when you want all bells and whistles. This Is What You Get When Upgrading to Premium: Access …The chest, shoulders, and triceps workout is intended for intermediate bodybuilders. If you’ve just started bodybuilding, it’s too high-volume for you right now. Instead, give StrengthLog’s Barbell Training Program for the Beginner or StrengthLog’s Upper/Lower Body Split Program a look. Either will prepare you for advanced workouts like ...StrengthLog’s Glute Training Program. 2x/week. If you like big butts and you cannot lie, this training program is for you. It consists of two hard workouts per week that cover all the muscle fibers of your glutes and that will rocket your booty to new heights of strength and size.How to Build a Program In the StrengthLog App; Manage Your Account – Username, Email and Password, or Delete Account; Retrieve From Training Log – How to Get Your …StrengthLog’s 5-Day Split. 5x/week. A premium program designed for the intermediate to advanced lifter who wants to build muscle like a bodybuilder and get stronger in the three powerlifting lifts. StrengthLog’s Upper/Lower Body Split Program. 4x/week. One of our most popular programs. Four workouts per week, emphasizing getting stronger in ...You can find StrengthLog’s 4-Day Bodybuilding Split in StrengthLog. It’s a versatile training program that you can tailor to your schedule, suitable for intermediate to advanced bodybuilders looking to gain muscle mass and build a balanced physique. >> StrengthLog’s 4-Day Bodybuilding Split. The Bodybuilding SplitPick the dumbbells up and place them in your hip creak. Lay down while you bring the dumbbells up to your chest. Press them dumbbells to straight arms, bend your knees, and place your feet flat on the floor. Lower the dumbbells slowly until your upper arms hit the floor. Reverse the motion and push the dumbbells up to straight arms again.How to Do Hip Thrust. Sit on the floor with your back against a sturdy bench. Roll the barbell up over your thighs, until it is placed over your hips. Place your feet on the floor, about shoulder-width apart, with bent knees. Place your hands on the bar to stabilize it. Push the bar towards the ceiling by extending your hips.To make the most of barbell curls, avoid letting your elbows move back during the lift, and focus on squeezing your biceps. One study found that focusing on squeezing the muscles in the barbell curl led to 80% greater muscle growth than focusing on just lifting the weight up, over 8 weeks of biceps training. 3.Download StrengthLog for free with the links below: Related Posts. Daniel Richter. Daniel has a decade of experience in powerlifting, is a certified personal trainer, and has a Master of Science degree in engineering. Besides competing in powerlifting himself, he coaches both beginners and international-level lifters.How to Hang Clean. Grip the bar with an overhand grip, about shoulder-width apart, and lift it up to get into the starting position. Hold your breath, and brace your core slightly. Lower the bar along your thighs, down to about knee-level, by bending your hips and knees. Reverse the movement, and lift the bar in a smooth but fast motion by ...September 25, 2023 by Andreas Abelsson. Mike Mentzer’s “Heavy Duty” workout routine is a high-intensity, low-volume approach to weight training. The philosophy behind the training method is to stimulate muscle growth with maximum efficiency while minimizing the risk of overtraining. It emphasizes lifting heavy weights and pushing your ...Whey is a high-quality protein with plenty of important amino acids you need to build muscle. It also contains high amounts of BCAAs, the branched-chain amino acids essential for muscle gain. Whey protein is a better source of BCAAs than BCAA supplements because BCAAs alone can’t support muscle protein synthesis. 10.StrengthLog Coach is designed with usability in mind, and a great option to track progress for in-person and online training programs for seniors. You can record your client’s performance, such as the rep range, rest periods, and weight used in a session, making it easy to plan the next workout. Click to expand!The chest, shoulders, and triceps workout is intended for intermediate bodybuilders. If you’ve just started bodybuilding, it’s too high-volume for you right now. Instead, give StrengthLog’s Barbell Training Program for the Beginner or StrengthLog’s Upper/Lower Body Split Program a look. Either will prepare you for advanced workouts like ...How to Do Hip Thrust. Sit on the floor with your back against a sturdy bench. Roll the barbell up over your thighs, until it is placed over your hips. Place your feet on the floor, about shoulder-width apart, with bent knees. Place your hands on the bar to stabilize it. Push the bar towards the ceiling by extending your hips.Mar 15, 2023 · StrengthLog’s Chest Workout. Bench Press: 3 sets x 5 reps; Incline Dumbbell Press: 3 sets x 8 reps; Dips: 3 sets x 12 reps (add weight if necessary) Standing Cable Chest Fly: 3 sets x 20 reps; This chest workout is available for free in our workout tracker app. StrengthLog is 100 % free, but our premium version offers additional benefits. Aug 29, 2022 · Check out the detailed number of sets and reps in the StrengthLog app. According to current research, 12–20 weekly sets per muscle group may optimize muscle growth. 2 StrengthLog’s Back and Biceps Workout Routine guarantees optimal training volume for both muscles, regardless of experience. You get enough training for muscle growth if you ... A physical therapist (PT) is a licensed healthcare professional who assesses, diagnoses, and helps injured or ill people improve movement and manage pain. 1. They evaluate and treat various medical conditions and impairments that affect the human body, including: Bones and muscles. Heart and lungs.Mar 28, 2023 · Protein Requirements for Children. For boys and girls between the ages of 1 to 13, the RDA ranges from 0.95 to 1.05 grams of protein per kilogram of body weight per day. Young children need more protein to support growth. 1–3 years: 1.05 g/kg/d or 13 g/d of protein. 4–8 years: 0.95 g/kg/d or 19 g/d of protein. Mar 15, 2023 · StrengthLog’s Chest Workout. Bench Press: 3 sets x 5 reps; Incline Dumbbell Press: 3 sets x 8 reps; Dips: 3 sets x 12 reps (add weight if necessary) Standing Cable Chest Fly: 3 sets x 20 reps; This chest workout is available for free in our workout tracker app. StrengthLog is 100 % free, but our premium version offers additional benefits. StrengthLog Coach is designed with usability in mind, and a great option to track progress for in-person and online training programs for seniors. You can record your client’s performance, such as the rep range, rest periods, and weight used in a session, making it easy to plan the next workout. Click to expand!StrengthLog is a free workout log app & workout tracker. Create your own workouts & programs, or follow ours. Made for lifters, by lifters. Creation date, 2017- ...May 3, 2023 · 1. Standing Calf Raise. The standing calf raise is one of the best calf exercises you can do. By standing on straight legs, you ensure that both your soleus and gastrocnemius muscles are trained. The calf raise machine makes it easy for you to adjust the resistance, and the foot rest allows for great range of motion. StrengthLog’s Biceps Workout. Barbell Curl: 3 sets x 8 reps; Dumbbell Preacher Curl: 3 sets x 12 reps; Cable Curl: 3 sets x 20 reps; This biceps workout is available for free in the StrengthLog workout app. This biceps workout begins with three working sets of barbell curls. These medium-heavy sets will lay the foundation of your biceps ...Lat Pulldown: 3 sets x 10 reps. Dumbbell Row: 2 sets x 10 reps. Face Pull: 2 sets x 12 reps. Barbell Curl: 2 sets x 10 reps. Preacher Curl: 2 sets x 15 reps. This workout is available for free in our workout tracker app, where you can see demonstrations of and track your reps and weights for each exercise.When you've found a program that want to follow, click on Follow program. You'll get a pop-up asking you if you want to start the first workout right away. Now, you'll have the next workout on your start page - with easy access to your next session. To learn more about a specific program, click on the one you're curious about.StrengthLog: The Weight Training Tracker: A record of weight in your workout - 6x9 - 100 pages: Hemhual, Samolwat: Books - Amazon.ca.March 21, 2023 by Andreas Abelsson. Whey is a type of protein derived from milk during cheese production. It is a complete protein that provides all the essential amino acids your body needs to function. Whey protein is a popular dietary supplement among fitness enthusiasts, athletes, and bodybuilders to increase muscle mass, improve athletic ...You can use roughly 30 grams of protein per meal to build muscle at rest. After a workout, you can make use of up to 40 grams if you have just completed a half-or full-body workout. If you’ve only worked a muscle or two, you reach that ceiling at 20 grams of protein. If you eat more than the amounts mentioned above in a single meal, nothing ...Grip the bar slightly wider than shoulder-width apart. Inhale, hold your breath, and unrack the bar. Lower the bar with control, until it touches your chest somewhere close to your sternum. Push the bar up to the starting position while exhaling. Take another breath while in the top position, and repeat for reps.Nov 29, 2021 · StrengthLog’s Quad Workout. Squat: 3 sets x 5 reps. Bulgarian Split Squat: 3 sets x 10 reps/side. Leg Press: 3 sets x 15 reps. Leg Extension: 3 sets x 20 reps. This quad workout is available for free in the StrengthLog workout app. This quad workout begins with three working sets of squats. Check out the detailed number of sets and reps in the StrengthLog app. According to current research, 12–20 weekly sets per muscle group may optimize muscle growth. 2 StrengthLog’s Back and Biceps Workout Routine guarantees optimal training volume for both muscles, regardless of experience. You get enough training for muscle growth if you ...StrengthLog has built-in support for drop sets as a premium feature, and you can use it to track your progress in this and other in-app workouts and programs, as well as ones you design yourself. A training log helps you stay consistent, set and achieve specific goals, track your progress over time, identify patterns in your training, and hold yourself …StrengthLog's Full Body Workout Routine, 3x/Week. This full body workout routine is the perfect hypertrophy progam to build muscle and strength with three ...StrengthLog’s Push Pull Workout Routine is a 4-day training program for strength and muscle growth. It is available 100% for free in our workout tracker. When you follow the workout plan in StrengthLog, the app keeps track of your weights and reps and allows you to focus on the lifting.The number of reps you do in the barbell row should be guided by your purpose for doing the exercise. For muscle growth, around 6–15 reps per set is suitable in the barbell row. For strength, around 3–8 reps per set is good. There are no clear-cut lines between these two goals, however.Eat a 10-20% calorie surplus above your maintenance calorie needs. Consume plenty of protein, at least 1.2-1.7 grams per kilogram of body weight per day. Eat enough carbs to support your gym workouts and good fats, like avocados, nuts, and seeds, for health and hormones. Lift weights 3-4 times per week.Here is a list of all the best powerlifting programs currently available in our app StrengthLog.. These programs are all primarily aimed at increasing your strength. But, since muscle mass is a critical factor for long-term strength gains, they will also add mass to your major muscle groups. Nov 27, 2022 · With StrengthLog’s 5 Day Workout Split, you don’t have to worry about training too little or too much. The program provides you with more than enough training volume to gain muscle effectively, according to current recommendations. 2 At the same time, you won’t be spending hours in the gym, giving you time and opportunity to rest, recover ... 1. Standing Calf Raise. The standing calf raise is one of the best calf exercises you can do. By standing on straight legs, you ensure that both your soleus and gastrocnemius muscles are trained. The calf raise machine makes it easy for you to adjust the resistance, and the foot rest allows for great range of motion.May 23, 2023 · Lie on the bench, pull your shoulder blades together and down, and slightly arch your back. Grip the bar slightly wider than shoulder-width apart. Inhale, hold your breath, and unrack the bar. Lower the bar with control, until it touches your chest somewhere close to your sternum. Complete all three workouts over a week, with at least one day of rest in between every training day. For example: Monday: Workout 1. Wednesday: Workout 2. Friday: Workout 3. The advanced powerlifting program is percentage-based, and StrengthLog will calculate your training weights based on your one-rep maxes.Track 10 Minutes to Great Abs in StrengthLog. Follow this ab routine consistently, and you’re on your way to . It’s almost impossible to keep track of your progress without a workout log. Our app …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 ten weeks, you move from doing 10 reps down to 1 rep in the very last week – where you make a PR …Close-Grip Bench Press: 3 sets x 6 reps. Barbell Lying Triceps Extension: 3 sets x 8. Overhead Cable Triceps Extension: 3 sets x 14 reps. Tricep Pushdown: 3 sets x 22 reps. This triceps workout is available for free in our workout log app. StrengthLog is 100 % free, but our premium version offers additional benefits.Mar 28, 2023 · Protein Requirements for Children. For boys and girls between the ages of 1 to 13, the RDA ranges from 0.95 to 1.05 grams of protein per kilogram of body weight per day. Young children need more protein to support growth. 1–3 years: 1.05 g/kg/d or 13 g/d of protein. 4–8 years: 0.95 g/kg/d or 19 g/d of protein. To read more about StrengthLog’s 6-Day Upper/Lower Workout Split, click here: >> StrengthLog’s 6-Day Upper/Lower Workout Split. This is a premium bodybuilding training program. StrengthLog’s 6 Day Workout Split. 6x/week. This six-week training program is for bodybuilders looking to build muscle like a pro. You can use roughly 30 grams of protein per meal to build muscle at rest. After a workout, you can make use of up to 40 grams if you have just completed a half-or full-body workout. If you’ve only worked a muscle or two, you reach that ceiling at 20 grams of protein. If you eat more than the amounts mentioned above in a single meal, nothing ...With StrengthLog’s Home Workout Split, you train your entire body, all the major muscle groups, using only three things: dumbbells, resistance bands, and your body weight. That’s it! Minimal equipment, minimal space, minimal cost, but maximum results. With this 5-day workout split, you train each body part once per week.Nutrition. Protein Calculator. Calorie Calculator. Weight Lifting Calorie Burn Calculator. While the above calculators can be nice, our ultimate tool for the lifter is our workout log. Here you can find all our tools to help you with your training and nutrition, including calculating your 1RM and your calorie requirements.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 ten weeks, you move from doing 10 reps down to 1 rep in the very last week – where you make a PR …Oct 27, 2023 · The StrengthLog Workout Tracker was released almost five years ago. Today we update the app to version 6.0, with one of the most sought after features ever: Workout and training program sharing! And it’s as easy as sending a text or mail. Let’s take a closer look. What You Can Share to Other Users of …. StrengthLog’s 5-Day Split. 5x/week. A premium program designed for the intermediate to advanced lifter who wants to build muscle like a bodybuilder and get stronger in the three powerlifting lifts. StrengthLog’s Upper/Lower Body Split Program. 4x/week. One of our most popular programs. Four workouts per week, emphasizing getting stronger in ...Peter Attia's anti-aging exercise routine includes 4 types of moves. Gabby Landsverk. Stability — such as being able to hold a plank position — is one of four key pillars of fitness for healthy aging. Kobus Louw/Getty Images. Picking the right type of workouts can help you live a longer, healthier life, a doctor says.Mar 9, 2023 · Grip the bar slightly wider than shoulder-width apart. Inhale, hold your breath, and unrack the bar. Lower the bar with control, until it touches your chest somewhere close to your sternum. Push the bar up to the starting position while exhaling. Take another breath while in the top position, and repeat for reps. Mar 9, 2023 · Grip the bar slightly wider than shoulder-width apart. Inhale, hold your breath, and unrack the bar. Lower the bar with control, until it touches your chest somewhere close to your sternum. Push the bar up to the starting position while exhaling. Take another breath while in the top position, and repeat for reps. The machine chest press and the bench press are two popular exercises that both work your chest, front delts, and triceps. The chest press is generally safer and easier to learn, but the bench press has helped more lifters build muscle and reach high levels of strength. Depending on your goals and circumstances, both exercises can be viable ...The StrengthLog App is both a workout log and a source for proven strength training programs and tools that will speed up your gains. With it, you're able to log every workout, view and analyze your progress, and find a program that's right for you. This workout app truly is built for lifters, by lifters (in cooperation with thousands of other ...It is six weeks long and comes in three versions: 3, 4, and 6 days per week. The goal of the program is to make you bigger and stronger in the three powerlifts: the squat, the bench press, and the deadlift. Powerlifting Polka is a mash-up of our most popular programs for the three big lifts: Squat Samba, Bench Press Boogie, and Deadlift Disco.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 program is available in the StrengthLog app ...The StrengthLog App is both a workout log and a source for proven strength training programs and tools that will speed up your gains. With it, you're able to log every workout, view and analyze your progress, and find a program that's right for you. This workout app truly is built for lifters, by lifters (in cooperation with thousands of other ...May 8, 2023 · Lat Pulldown: 3 sets x 10 reps. Dumbbell Row: 2 sets x 10 reps. Face Pull: 2 sets x 12 reps. Barbell Curl: 2 sets x 10 reps. Preacher Curl: 2 sets x 15 reps. This workout is available for free in our workout tracker app, where you can see demonstrations of and track your reps and weights for each exercise. StrengthLog’s 4-Day Bodybuilding Split. 4x/week. A program designed for intermediate/advanced lifters looking for a versatile training program to build muscle. Zero to Hero. 4x/week. A 10-week long upper/lower training program for strength and size. StrengthLog’s Shoulder Workout. This is a basic but comprehensive shoulder workout for ...Complete all three workouts over a week, with at least one day of rest in between every training day. For example: Monday: Workout 1. Wednesday: Workout 2. Friday: Workout 3. The advanced powerlifting program is percentage-based, and StrengthLog will calculate your training weights based on your one-rep maxes.Attempt selection: 100% of the day’s estimated max. Use the calculator at the beginning of this article or in our workout app StrengthLog to calculate your attempts according to the 91, 96, and 100% distribution, as well as getting the total result calculated for you for each attempt. While you should still use your head and suit the attempts ...Oct 11, 2022 · StrengthLog’s Leg Workout With Dumbbells is everything you need: the best dumbbell leg exercises for the best possible results. You can use StrengthLog’s Leg Workout With Dumbbells to build lower body strength and muscle regardless of your fitness level. This article outlines the workout, describes how you can incorporate it into your ... Mar 10, 2023 · StrengthLog’s 5-Day Split. 5x/week. A premium program designed for the intermediate to advanced lifter who wants to build muscle like a bodybuilder and get stronger in the three powerlifting lifts. StrengthLog’s Upper/Lower Body Split Program. 4x/week. One of our most popular programs. How to Do Good Mornings. Place the bar on your upper back. Inhale and brace your core slightly, and unrack the bar. Take two steps back, and place your feet slightly wider than hip-width. Inhale and hold your breath, and lean forward by hinging your hips. Imagine that you are trying to push your butt back as far as possible.StrengthLog’s Back and Biceps Workout Routine is for the intermediate to advanced lifter. But suppose you’re new to bodybuilding or strength training in general. In that case, I suggest you take a look at our Barbell Training Program for the Beginner or the Bodybuilding for Beginners workout routine.October 19, 2023 by Andreas Abelsson. Bodybuilders are typically classified into three different body types: ectomorph, mesomorph, and endomorph. Each body type has its own characteristics, which can affect how you respond to bodybuilding training and nutrition. Ectomorphs are naturally thin and have difficulty gaining muscle mass.Pick the dumbbells up and place them in your hip creak. Lay down while you bring the dumbbells up to your chest. Press them dumbbells to straight arms, bend your knees, and place your feet flat on the floor. Lower the dumbbells slowly until your upper arms hit the floor. Reverse the motion and push the dumbbells up to straight arms again.How to Build a Program In the StrengthLog App; Manage Your Account – Username, Email and Password, or Delete Account; Retrieve From Training Log – How to Get Your …StrengthLog: The Weight Training Tracker: A record of weight in your workout - 6x9 - 100 pages: Hemhual, Samolwat: Books - Amazon.ca.Oct 18, 2023 · The StrengthLog Workout Tracker was released almost five years ago. Today we update the app to version 6.0, with one of the most sought after features ever: Workout and training program sharing! And it’s as easy as sending a text or mail. Let’s take a closer look. What You Can Share to Other Users of the App First, place a barbell in a rack at about chest height. Grip the bar slightly wider than shoulder-width apart, and step close to it. Inhale, lightly brace your core, and unrack the bar. Let the bar rest against your front delts while you step back from the rack. Press the bar up to straight arms while exhaling.Training Volume Recommendations: Up to 10 sets per muscle group and week, there seems to be a dose-response relationship, where more sets mean greater muscle growth and strength gains. Up to about 15–20 sets per muscle group and week can lead to even better results for a trained person with good recovery capabilities.StrengthLog’s Bodybuilding Chest Workout: The Exercises. It’s time for chest day! Let’s go through the exercises of the bodybuilding chest workout with thorough step-by-step instructions on how to perform each of them with proper form. You can see the recommended number of sets and rep ranges in StrengthLog. Rest Between SetsSit on an inclined bench, unrack a barbell and hold it on straight arms above your shoulders. Inhale and lower the bar down to your chest. Press the bar up to straight arms while exhaling. There’s no need to go overboard with the inclination in the incline press. Around 30° is enough to target your upper chest. 2.You can create a great hamstring workout by putting them all together, as we’ll do in the next section. 1. Romanian Deadlift. Romanian Deadlift. The Romanian deadlift is a barbell hamstring exercise that not only works your hamstring muscles, but also your glutes, adductors, and lower back. The Romanian deadlift works the hip-extending ...To read more about StrengthLog’s 6-Day Upper/Lower Workout Split, click here: >> StrengthLog’s 6-Day Upper/Lower Workout Split. This is a premium bodybuilding training program. StrengthLog’s 6 Day Workout Split. 6x/week. This six-week training program is for bodybuilders looking to build muscle like a pro. Attempt selection: 100% of the day’s estimated max. Use the calculator at the beginning of this article or in our workout app StrengthLog to calculate your attempts according to the 91, 96, and 100% distribution, as well as getting the total result calculated for you for each attempt. While you should still use your head and suit the attempts ...