Brolic guides and toolshttps://brolic.app/feed.xml2026-10-05T00:00:00ZBrolicApps 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.Workout & nutrition apps for liftershttps://brolic.app/guides/best-workout-nutrition-apps-for-lifters/2026-09-06T00:00:00Z2026-10-05T00:00:00ZCompare Hevy, Cronometer, MacroFactor, and Boostcamp by lifting workflow, food tracking, cost, and availability. Includes where Brolic fits.DOTS Calculatorhttps://brolic.app/tools/dots-calculator/2026-09-06T00:00:00Z2026-10-05T00:00:00ZCalculate 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.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.Helms Row: Bench Angle, Elbow Path and Formhttps://brolic.app/guides/helms-row/2026-09-28T00:00:00Z2026-10-01T00:00:00ZEric Helms' chest-supported dumbbell row: a low incline of about 30°, a near-vertical pull with the elbows tucked to keep it on the lats, and how it differs from nearby rows.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.Keenan Flaps: Both Cuffed Cable Variations, Setup and Formhttps://brolic.app/guides/keenan-flaps/2026-09-12T00:00:00Z2026-10-01T00:00:00ZThe sagittal and frontal cuffed Keenan flap, how to tell them apart, cuff fit, pulley height and elbow angle for each, and what the cuff actually changes.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.Calorie Deficit Calculatorhttps://brolic.app/tools/calorie-deficit-calculator/2026-09-04T00:00:00Z2026-09-04T00:00:00ZUse Mifflin-St Jeor with activity level and weekly rate to plan a calorie deficit, with optional timeline context.GLP-1 Protein Goal Calculatorhttps://brolic.app/tools/glp-1-protein-goal-calculator/2026-09-04T00:00:00Z2026-09-04T00:00:00ZEstimate a protein range from current or goal weight, with nutrition and training framing only.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.