// TRAINING LIBRARY //
Strength programming, written down.
Progression rules, autoregulation, block structure and the data behind it. Written for lifters who already know what RPE is.
142 postsJust the guides
Featured
Comparisons13 min read
Hevy vs Strong: Which Workout Tracker Should You Use?
Hevy vs Strong compared on price, free-tier limits, RPE, progression, stats and export, with every figure linked to the app's own pages. Checked Oct 2026.
16 Oct 2026Training science15 min read
How Much Does a Barbell Weigh? Every Bar Type in kg and lb
A standard barbell weighs 20 kg (44 lb) or 45 lb. Women's, power, deadlift, squat, safety squat, trap, EZ curl and Smith bar weights, from rulebooks and makers.
16 Oct 2026Comparisons15 min read
Leg Press vs Squat: Which Builds More Strength and Muscle?
Leg press or squat for strength and muscle? See what trials show on transfer, depth and range of motion, and how to log both so your progress stays comparable.
16 Oct 2026ProgramsPPLUL Split: A 5-Day Push Pull Legs Upper Lower PlanA 5-day PPLUL split with sets, reps and RIR for each day, a weekly set count per muscle, PPLUL vs ULPPL rest spacing, and how to progress it.17 min read16 Oct 2026Training scienceShould You Train Sore Muscles? What DOMS Means for Your Next SessionSore a day or two after lifting? See what DOMS does and does not tell you, when to train through it and when to change the session, with a simple RPE check.14 min read15 Oct 2026Training scienceAlcohol and Strength Training: What Drinking Does to Your Lifts and GainsHeavy drinking after lifting cut muscle protein synthesis in one study, yet strength held in others. See the evidence, the sleep cost and how to track it.13 min read14 Oct 2026Training scienceDoes Creatine Increase Strength? What the Meta-Analyses ShowCreatine added about 5.6 kg to squat strength across 69 trials. See the dose, who benefits most and how to test it in your own training log.16 min read13 Oct 2026Training scienceDo Lifting Straps Help Your Deadlift? What the Research ShowsStraps raised deadlift 1RM by about 16 kg in one study and added reps in women. See what the research says and how to log strapped sets in your history.14 min read12 Oct 2026Training scienceDo Lifting Belts Work? What the Squat Research ShowsLifting belts add reps and a few kilos to the squat, but studies find no objective gain in stability. See the numbers and how to log belted sets properly.12 min read11 Oct 2026Training scienceCaffeine and Strength Training: Does Pre-Workout Actually Help Your Lifts?Caffeine gives lifters a small strength boost, clearest on upper-body lifts. See the evidence, doses per kilo, timing, the sleep cost and how to test it.13 min read10 Oct 2026Training scienceSleep and Strength Training: What a Bad Night Does to Your LiftsOne bad night barely dents max strength, but several short nights hurt big lifts. See what the research says and how to adjust and log your training.13 min read9 Oct 2026Training scienceMicroloading: How to Progress When the Smallest Jump Is Too BigMicroloading means adding small amounts of weight when standard plate jumps stall you. Learn the percentages, fractional plate options and how to log them.13 min read8 Oct 2026ProgramsProgram Hopping: How Long Should You Actually Stick With a Program?Program hopping means quitting a plan too soon. Research on 1RM noise and response timelines shows how long to wait and what a real switch signal looks like.13 min read7 Oct 2026ProgramsHow to Peak for a Powerlifting Meet: Taper, Attempts, and Meet DayLearn how to taper, pick your opener, second and third attempts, and run your own meet day as a self-coached powerlifter, backed by peer-reviewed research.17 min read5 Oct 2026ComparisonsPowerlifting vs Bodybuilding: Which Training Style Is Right for You?Compare powerlifting and bodybuilding: training goals, rep ranges, volume, competition judging, and how self-coached lifters can choose or combine both.13 min read5 Oct 2026
Showing 12 of 139
Read the method. Then run it.
IronLedger is free, with no subscription and no in-app purchases. On the built-in programs, every load recommendation comes with the reason behind it.
Closed test · Join group first