Movement-Based Exercise Improves Physical Function More Than Traditional Strength Training in the Elderly

By now, it is well established that strength training is important to maintain muscle mass and strength as we get older. By engaging in weight training, we slow down the age-related decline in physical function that otherwise can be quite debilitating and dangerous. What’s the best type of strength training for the elderly in order … Read more

Does Cluster Sets Stimulate Muscle Growth Equally to Traditional Sets?

A cluster set is a set that includes intermittent rest between repetitions or groups – “clusters” of repetitions. By taking a 10–30 second rest in between repetitions, you can delay fatigue and keep intensity high during a training session. By utilizing cluster sets, you can increase your training volume and the amount of intense work … Read more

Training with Full vs. Partial Range of Motion Yields Different Results

If you train for athletic performance, you should focus on full range of motion. That’s the take-away from a recent study comparing the effects of 15 weeks of training with either partial of full ROM on muscle architecture and mechanical properties. Untrained males trained their legs using an isokinetic dynamometer. It’s a contraption that works … Read more

Similar Strength Gains in Men and Women after 16 Weeks of Training

It doesn’t matter who you are, young or old, man or woman, alien or earthling, strength training will make you stronger, more powerful, and more muscular. That being said, there are differences between the sexes that could influence your training results. Men have much higher levels of muscle-building hormones, and there are also differences in … Read more

Caffeine: Effects, Benefits, and Safety

Which is the most popular psychoactive drug in the world? Caffeine, of course. Our favorite drug has many different physiological effects, one being potentially enhanced performance during exercise. This effect is mainly exerted by blocking the neurotransmitter adenosine from its receptors. Caffeine increases both aerobic endurance performance, muscular endurance, and even anaerobic strength and power activities … Read more

StrengthLog – Our Training App Is Finally Available in English!

StrengthLog screenshots

In the end of 2018, we launched our own app for logging your training. It was called “Styrkelabbet”, was completely in Swedish (where we’re from) and has since been downloaded over a hundred thousand times, with great reviews. We have finally completed a big update, with amongst other features now means that it is available … Read more

HMB: Effects, Benefits and Safety

HMB, or β-Hydroxy-β-methylbutyrate, is a metabolite of the branched-chain amino acid leucine. The effects of HMB on muscle metabolism during resistance training have been studied in human trials for more than 20 years. HMB has been shown to have a positive effect on muscle protein turnover, and might be beneficial as a supplement during periods … Read more

BCAA Supplements: Beneficial or a Waste of Money?

The dietary supplement industry’s economic impact is in the billions of dollars annually and continually growing. One of the most popular dietary supplements on the market are BCAA supplements. Marketed as beneficial for building and maintaining muscle mass, and for improving exercise performance, they can be found as pure BCAA supplements and in the form … Read more

Does NSAID Kill Your Gains? Potential Negative Effects on Strength and Hypertrophy

Most serious athletes have at some time or another had training sessions or longer periods of training plagued by pains and aches. Some have even accepted the pain as a constant training partner. These pains can be the result of chronic inflammation, acute injury or the remains of past injuries, often the result of training … Read more

Lifting Weights to Relieve Depression: Scientific Evidence That Resistance Training Can Help

Your muscles are not the only things benefitting from a training session in the gym. Depression is something that is afflicting 300 million people all over the world at this very moment. They might not even be aware of it, but almost everyone has relatives or friends who at some point have been clinically depressed. … Read more