Brolic guides and toolshttps://brolic.app/feed.xml2026-10-26T00:00:00ZBrolicSingle-Leg Calf Raise: Support, Step Height and Repshttps://brolic.app/guides/single-leg-calf-raise/2026-10-26T00:00:00Z2026-10-26T00:00:00ZHow to do the single-leg calf raise on the floor or a step, where the other foot goes, why the knee stays straight, how many reps, and one set for both legs.Z Press: Floor Setup, Bar Height and Formhttps://brolic.app/guides/z-press/2026-10-25T00:00:00Z2026-10-25T00:00:00ZThe Z press as Rob Kearney and Ryan Horton teach it: sit on the floor, legs straight, bar at chin height on pins, push the head through, keep the knees down.Peptide Calculatorhttps://brolic.app/tools/peptide-calculator/2026-10-06T00:00:00Z2026-10-25T00:00:00ZEnter the vial amount, the bacteriostatic water you add and your dose to get the units to draw on a U-100 insulin syringe, the concentration and the doses per vial. No dose is ever suggested.Helms Row: Bench Angle, Elbow Path and Formhttps://brolic.app/guides/helms-row/2026-09-28T00:00:00Z2026-10-25T00:00:00ZEric Helms' chest-supported dumbbell row: a bench at about 30°, a near-vertical pull with the elbows tucked for the lats, and how it differs from nearby rows.Jefferson Curl: Spinal Roll, Straight Legs and Loadhttps://brolic.app/guides/jefferson-curl/2026-10-24T00:00:00Z2026-10-24T00:00:00ZThe Jefferson curl: a slow weighted spinal roll from a box. Why it is not a hip hinge, why the legs stay locked, how light to load it and how to log it.Calorie Deficit Calculatorhttps://brolic.app/tools/calorie-deficit-calculator/2026-09-04T00:00:00Z2026-10-24T00:00:00ZUse Mifflin-St Jeor with activity level and weekly rate to plan a calorie deficit, with optional timeline context.Spanish Squat: Band Setup, Shin Angle and Holdshttps://brolic.app/guides/spanish-squat/2026-10-23T00:00:00Z2026-10-23T00:00:00ZWhere the band goes, how to keep the shins and trunk vertical, holds versus reps and what to log in the Spanish squat, from Greg Everett and Tim McGrath.Gorilla Row: Stance, Hinge and Floor Contacthttps://brolic.app/guides/gorilla-row/2026-10-22T00:00:00Z2026-10-22T00:00:00ZWhere the kettlebells sit, how to hinge, whether the bells return to the floor and how to count alternating reps in the gorilla row.Bayesian Curl: Cable Height, Lean and Elbow Positionhttps://brolic.app/guides/bayesian-curl/2026-10-21T00:00:00Z2026-10-21T00:00:00ZWhere to set the pulley, how far to stand from the stack, why you lean forward as you curl and how to log one set for both arms in the Bayesian curl.Best peptide tracker appshttps://brolic.app/guides/best-peptide-tracker-apps/2026-10-20T00:00:00Z2026-10-20T00:00:00ZSix peptide tracker apps compared on reminders, site rotation, food and workout logging, platforms and price, with Brolic as the pick for lifters. No dose advice.Brolic vs Hevyhttps://brolic.app/guides/brolic-vs-hevy/2026-10-20T00:00:00Z2026-10-20T00:00:00ZBrolic and Hevy compared on workout logging, programs, food tracking, GLP-1, TRT and peptide routines, and what a year costs with a food app added.Brolic vs MacroFactorhttps://brolic.app/guides/brolic-vs-macrofactor/2026-10-20T00:00:00Z2026-10-20T00:00:00ZBrolic and MacroFactor compared on food logging, adaptive targets, workouts in one app or two, GLP-1, TRT and peptide routines, and price.MacroFactor vs MyFitnessPalhttps://brolic.app/guides/macrofactor-vs-myfitnesspal/2026-10-20T00:00:00Z2026-10-20T00:00:00ZMacroFactor and MyFitnessPal compared on price, free plan, barcode scanning, adaptive targets, workouts and GLP-1 tracking, plus the pick for lifters.MyFitnessPal alternatives for liftershttps://brolic.app/guides/myfitnesspal-alternatives-for-lifters/2026-10-20T00:00:00Z2026-10-20T00:00:00ZSix MyFitnessPal alternatives compared on barcode scanning, targets, workout logging, GLP-1 and peptide tracking and price, with Brolic as the pick for lifters.Pendulum Squat: Setup, Depth and Foot Placementhttps://brolic.app/guides/pendulum-squat/2026-10-20T00:00:00Z2026-10-20T00:00:00ZHow to set up a pendulum squat machine, where to put your feet, how deep to go and what to log, from Kelly Matthews' and John Meadows' cues.Best workout tracker apps for liftinghttps://brolic.app/guides/best-workout-nutrition-apps-for-lifters/2026-09-06T00:00:00Z2026-10-20T00:00:00ZSix workout tracker apps for lifting compared on free tiers, price, auto progression and food logging: Brolic, Hevy, Strong, Boostcamp, MacroFactor Workouts and Fitbod.B-Stance Romanian Deadlift: Foot Placement, Range and Formhttps://brolic.app/guides/b-stance-romanian-deadlift/2026-10-19T00:00:00Z2026-10-19T00:00:00ZWhere to put the back foot, how much weight it takes, how deep to hinge and how to log one set for both legs in the B-stance Romanian deadlift.Cross-Body Lat Pull-Around: Setup, Form and Variationshttps://brolic.app/guides/cross-body-lat-pull-around/2026-10-06T00:00:00Z2026-10-19T00:00:00ZThe half-kneeling single-arm cable pull for the lats, with a video demo: pulley height, the diagonal elbow path, the torso twist to avoid, and other names.Keenan Flaps: Both Cuffed Cable Variations, Setup and Formhttps://brolic.app/guides/keenan-flaps/2026-09-12T00:00:00Z2026-10-19T00:00:00ZThe single-arm cuffed cable lat exercise in both versions, sagittal and frontal: how to tell them apart, cuff fit, pulley height and elbow angle for each.DOTS Calculatorhttps://brolic.app/tools/dots-calculator/2026-09-06T00:00:00Z2026-10-19T00:00:00ZCalculate your powerlifting DOTS score from bodyweight and a total, or your squat, bench press, and deadlift. Free, in kg or lb, with an optional masters age adjustment.Spoto Press: Pause Height, Load and Formhttps://brolic.app/guides/spoto-press/2026-10-18T00:00:00Z2026-10-18T00:00:00ZThe Spoto press: lower the bar to an inch or two above the chest, hold it still for one to two seconds, then press. Starting loads and how it differs from paused, pin and board presses.Svend Press: Plate Squeeze, Load and Formhttps://brolic.app/guides/svend-press/2026-10-17T00:00:00Z2026-10-17T00:00:00ZThe Svend press: squeeze one or two light plates between your palms and press them straight out. Why the load stays small, how it differs from a squeeze press, and what to log.Tibialis Raise: Wall Setup, Foot Distance and Formhttps://brolic.app/guides/tibialis-raise/2026-10-16T00:00:00Z2026-10-16T00:00:00ZHow to do the wall tibialis raise, how far out to set your feet and what that changes, how to count reps, how the tib bar, machine and kettlebell versions differ, and what to log.Larsen Press: Leg Position, Load and Formhttps://brolic.app/guides/larsen-press/2026-10-15T00:00:00Z2026-10-15T00:00:00ZThe Larsen press: a bench press with the feet off the floor and legs straight, so there is no leg drive. Safe setup, how much lighter to start, and logging it apart from your bench press.Seal Row: Bench Setup, Bar Path and Formhttps://brolic.app/guides/seal-row/2026-10-14T00:00:00Z2026-10-14T00:00:00ZHow to set up a seal row bench, where the bar stops, barbell versus cambered bar versus dumbbells, and how it differs from incline and Pendlay rows.Reverse Nordic Curl: Range, Assistance and Formhttps://brolic.app/guides/reverse-nordic-curl/2026-10-13T00:00:00Z2026-10-13T00:00:00ZThe reverse Nordic curl: kneel, keep the hips extended and lean back from the knees. How far to go, how to shorten or assist the range, and what to log when there is no load field.Kelso Shrug: Setup, Grip and Equipment Variantshttps://brolic.app/guides/kelso-shrug/2026-10-12T00:00:00Z2026-10-12T00:00:00ZPaul Kelso's straight-arm shrug: pull the shoulder blades back, not up. Row-machine and incline-bench setups with dumbbells or a barbell, the grip question, and how to keep each version's log apart.KAS Glute Bridge: Setup, Range and Hip Thrust Differenceshttps://brolic.app/guides/kas-glute-bridge/2026-10-11T00:00:00Z2026-10-11T00:00:00ZThe KAS glute bridge is the top part of a barbell hip thrust: bench and foot setup, how far to lower, how the load compares, and how to log it apart from your hip thrust.Pendlay Row: Dead Stop, Back Angle and Formhttps://brolic.app/guides/pendlay-row/2026-10-10T00:00:00Z2026-10-10T00:00:00ZThe Pendlay row as Glenn Pendlay taught it: every rep from a dead stop on the floor, back near parallel, bar to the lower chest, and how to log it apart from bent-over rows.Zottman Curl: Grip Change, Load and Formhttps://brolic.app/guides/zottman-curl/2026-10-09T00:00:00Z2026-10-09T00:00:00ZThe Zottman curl: lift with the palms up, turn them over at the top and lower palms-down. Where the rotation goes, how light to start, and how it differs from hammer and reverse curls.Monastery Triceps Extension: Bench Setup, Form and Logginghttps://brolic.app/guides/monastery-triceps-extension/2026-10-08T00:00:00Z2026-10-08T00:00:00ZJosh Bryant's kneeling bench-supported cable extension: pulley height, arm placement on the bench, rope versus bar, and where the name comes from.Anterior Delt Press (AD Press): What It Is, Setup and Variantshttps://brolic.app/guides/anterior-delt-press/2026-10-07T00:00:00Z2026-10-07T00:00:00ZWhat people mean by an AD press, the near-upright backrest setting that defines it, how it drifts into an incline press, and the dumbbell, barbell and Smith variants.GLP-1 Protein Goal Calculatorhttps://brolic.app/tools/glp-1-protein-goal-calculator/2026-09-04T00:00:00Z2026-10-07T00:00:00ZEstimate a protein range from current or goal weight, with nutrition and training framing only.Apps that track food and workoutshttps://brolic.app/guides/apps-that-track-food-and-workouts/2026-10-05T00:00:00Z2026-10-05T00:00:00ZSix apps that log meals with macros and lifting with sets and reps in one place, with prices and platforms, plus the popular trackers that only do half.MacroFactor Workouts vs Hevyhttps://brolic.app/guides/macrofactor-workouts-vs-hevy/2026-10-05T00:00:00Z2026-10-05T00:00:00ZCompare MacroFactor Workouts and Hevy on price, free-tier limits, automatic progression, exercise library, devices, and moving your workout history.Powerlifting Calculatorhttps://brolic.app/tools/powerlifting-calculator/2026-10-05T00:00:00Z2026-10-05T00:00:00ZCalculate IPF GL points, DOTS, and Wilks from bodyweight and a total or bench press, in kg or lb, and find the total you need to pass another lifter. Free to embed on your own site.Protein-to-calorie ratiohttps://brolic.app/guides/protein-to-calorie-ratio/2026-09-04T00:00:00Z2026-10-05T00:00:00ZCalculate protein per 100 calories, convert protein grams to calories, check the 10-to-1 rule, and compare two nutrition labels.Powell Raise: Side-Lying Setup, Form and Alternativeshttps://brolic.app/guides/powell-raise/2026-10-02T00:00:00Z2026-10-02T00:00:00ZThe side-lying incline-bench Powell raise: bench angle, why the load stays very light, the torso roll to avoid, and how it differs from a lateral raise or reverse fly.Hatfield Squat: Safety-Bar Setup, Hand Support and Logginghttps://brolic.app/guides/hatfield-squat/2026-09-24T00:00:00Z2026-10-01T00:00:00ZDr. Fred Hatfield's supported safety-bar squat: rack and hand-support setup, deciding what the arms are for, and logging assistance so the numbers stay comparable.Lu Raise: Hand Position, Full Arc and Formhttps://brolic.app/guides/lu-raise/2026-09-20T00:00:00Z2026-10-01T00:00:00ZThe overhead Lu raise named after Lu Xiaojun: the thumbs-up rotation through the arc, why to start light, and how it differs from a lateral raise.Meadows Row: Landmine Setup, Form and Loadinghttps://brolic.app/guides/meadows-row/2026-09-16T00:00:00Z2026-10-01T00:00:00ZJohn Meadows' one-arm landmine row: stance beside the sleeve, overhand grip, plate clearance, and the loading convention that keeps the log meaningful.JM Press: Barbell Technique, Grip Width and Variantshttps://brolic.app/guides/jm-press/2026-09-08T00:00:00Z2026-10-01T00:00:00ZHow to perform the JM press, the grip width to start with, how it differs from a close-grip bench and a skull crusher, and how to log the three equipment variants.How long should you rest between sets?https://brolic.app/guides/rest-between-sets/2026-09-06T00:00:00Z2026-09-06T00:00:00ZChoose rest intervals you can evaluate. Compare primary research on one, three, and five minutes, with a practical workout-log example.Do you need to train to failure?https://brolic.app/guides/training-to-failure/2026-09-06T00:00:00Z2026-09-06T00:00:00ZUnderstand training to failure and reps in reserve, compare primary research, and use a worked log to review effort across sets.How many sets per muscle group per week?https://brolic.app/guides/sets-per-muscle-group-per-week/2026-09-04T00:00:00Z2026-09-06T00:00:00ZCount weekly sets across different sessions and muscle groups. Compare direct, indirect, and half-set totals, then print a weekly summary.BMR vs. TDEEhttps://brolic.app/guides/bmr-vs-tdee/2026-09-04T00:00:00Z2026-09-04T00:00:00ZLearn how BMR, TDEE, and a calorie target relate, with a worked example and a practical guide to activity estimates.Your free workout log templatehttps://brolic.app/guides/workout-log-template/2026-09-04T00:00:00Z2026-09-04T00:00:00ZDownload a free workout log template, see a filled-in example, and learn how to track sets, reps, weight, and progression.Barbell Calculatorhttps://brolic.app/tools/barbell-calculator/2026-09-04T00:00:00Z2026-09-04T00:00:00ZFind the plates for your target or add up your bar. Works with the pairs you actually have, in kg or lb.Body Recomposition Calculatorhttps://brolic.app/tools/body-recomposition-calculator/2026-09-04T00:00:00Z2026-09-04T00:00:00ZEstimate maintenance calories and a protein range, choose your planning approach, and learn which trends to track together.Protein Target Calculatorhttps://brolic.app/tools/protein-target-calculator/2026-09-04T00:00:00Z2026-09-04T00:00:00ZEstimate a daily protein range for cutting, maintaining, or gaining, with a midpoint and a practical meal split.RPE Calculatorhttps://brolic.app/tools/rpe-calculator/2026-09-04T00:00:00Z2026-09-04T00:00:00ZEstimate your one-rep max and a target load from weight, reps, and effort. Includes an RPE and reps-in-reserve chart.