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The Strength Log

The Strength Log

Learn about training, fitness, and health from the Strength Log podcast. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedes with decades of experience in the gym, as well as reading and translating science into understandable insights for anyone looking to gain a better understanding of how to reach their fitness goals. To support the show, download the StrengthLog workout tracker app for free from Apple's App Store or Google Play today!

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strengthlog.com/

Avsnitt

For a Bigger Bench Press, Don?t Make These 10 Mistakes

The bench press is not only the world?s most popular barbell lift, it?s also a technical lift that many people will struggle with for years before figuring it out.

So, what are the most common bench press mistakes you should avoid to improve faster?

If you google ?common bench press mistakes?, you?ll find many articles trying to serve up one-size-fits-all solutions. Don?t flare your elbows! There?s one grip-width everyone should stick to! Leg drive is king! Don?t bend your wrists! Et cetera.

Don?t be discouraged.

Yes, the bench press might not be the most intuitive exercise. But your body will figure it out if you just learn the basics and then make sure to train it deliberately and continuously.

In this episode of The Strength Log, we?ll focus less on offering you the perfect technique cues ? our experience tells us that they will differ on the individual level. Instead, we?ll look at the do's and don'ts that anyone can implement immediately, which will make a big difference for your bench press results in the long run.

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Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe button!

You can also follow us on Instagram. You?ll find Daniel at @strengthdan, and Philip at @philipwildenstam.

***

This podcast is brought to you by Styrkelabbet AB, Sweden.

To support us, download our workout tracker app StrengthLog. It's completely ad-free and the most generous workout tracker app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you are a strength and conditioning coach or a personal trainer, also check out StrengthLog Coach, our online software for online coaching.

2024-02-26
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Reps vs Weight ? Which Is Key to Becoming Stronger?

The most important principle in strength training is progressive overload, i.e. to continuously lift more than you have before. In one way or the other.

But does it matter if you progress by increasing the weight you lift or the number or reps you do? 

In episode 5 of The Strength Log, we're discussing a new study that examined this, and give our opinions on how you should progress your training to become bigger and stronger.

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Want to learn more about the study we discuss in this episode? Daniel wrote an article about it, that you can read here.

***

Do you like what you hear so far? Please leave a five star review in your podcast player. And hit that subscribe button!

You can also follow us on Instagram. You?ll find Daniel at @strengthdan, and Philip at @philipwildenstam.

***

This podcast is brought to you by Styrkelabbet AB, Sweden.

To support us, download our fitness tracker app StrengthLog. It's completely ad-free and the most generous workout tracker app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you are a strength and conditioning coach or a personal trainer, also check out StrengthLog Coach, our online software for online coaching.

2024-02-20
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Shut up and squat! But should you front or back squat?

The squat is the most important lift in the toolbox for anyone looking to build stronger and bigger legs.

If you squat with a barbell, you basically have two options: putting the barbell on your upper back, or putting it on your front deltoids, i.e. in front of your throat.

So how does the front squat and back squat differ in terms of muscle growth and strength gain?

In episode 4 of The Strength Log, we break down a brand new study comparing these two versions of the squat, to give you our recommendations on which you should choose. 

***

Want to learn more about the study? Read our article about it here.

***

Do you like what you hear so far? Please leave a five star review in your podcast player.

You can also follow us on Instagram. You?ll find Daniel at @strengthdan, and Philip at @philipwildenstam.

***

This podcast is brought to you by Styrkelabbet AB, Sweden.

To support us, download free workout tracker app StrengthLog. It's completely ad-free and the most generous workout tracker app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you are a strength and conditioning coach or a personal trainer, also check out StrengthLog Coach, our online software for online coaching.

2024-02-15
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Do you even lift?

This is episode 3 of The Strength Log, and it?s time for a proper introduction.

Who are we ? your hosts ? and how did we end up in your ears?

And ? Do we even lift?

Since the answer obviously is yes, we?ll expand the question into ?Why??.

Your strength training journey will hopefully continue through the rest of your life. But for it to do so, you?ll also have to find new motivation and new goals along the way, as you go through the ebbs and flows of both everyday life and aging.

Both of us have certainly had to.

So yeah. A bit more of a personal episode for you today, but we?ll also talk about what you can expect from The Strength Log podcast going forward!

***

Do you like what you hear so far? Please leave a five star review in your podcast player.

You can also follow us on Instagram. You?ll find Daniel at @strengthdan, and Philip at @philipwildenstam.

***

This podcast is brought to you by Styrkelabbet AB, Sweden.

If you want to support us, download and use our gym app StrengthLog. It's completely ad-free and the most generous workout tracker app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you are a strength and conditioning coach or a personal trainer, also check out StrengthLog Coach, our online software for online coaching.

2024-02-12
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Will creatine also make you smarter, not only stronger?

Creatine is the one legal supplement to rule them all. At least if you?re looking to become stronger and build more muscle mass.

The supplement has been studied for decades by now, in thousands of trials. And the positive effects are very well documented, along with its safety for human consumption. Creatine improves strength, strength endurance, muscle growth and aids in recovery.

It?s also dirt cheap, compared to most other supplements.

But will it also make you smarter?

That?s the subject for today?s episode of the Strength Log, where we?ll look at a new study on creatine?s effect on intelligence and working memory.

Listen to the episode to hear us break down this study and to get our practical takeaways.

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Want to learn more? We have a great write up on this study:

Does Creatine Supplementation Increase Intelligence and Memory? Maybe.

And a big guide on everything creatine here:

Creatine: Effects, Benefits and Safety

***

This podcast is brought to you by Styrkelabbet AB, Sweden.

If you want to support us, download and use our fitness app StrengthLog. It's completely ad-free and the most generous workout tracker app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you are a strength and conditioning coach or a personal trainer, also check out StrengthLog Coach, our online software for online coaching.

2024-02-07
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Great news! Everyone was wrong about protein timing

Welcome to The Strength Log, a podcast about strength training, nutrition, health and fitness. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedish gym rats and science nerds, with decades of experience of helping people reach their fitness goals.

In this premiere episode, we?ll jump straight into a new study that finally shows us that protein timing is of much less importance than your total daily protein intake.

For decades, the evidence has pointed to a rather low upper limit when it comes to how much protein from a single meal your body can use to build muscle. That gave everyone the conclusion that if you want to maximize your gains, you should space out your protein intake with many meals each day ? each one containing around 20 to 30 grams (or around 1 oz) of protein ? to not waste those precious amino acids on silly stuff like energy.

That never made much sense, and we finally have the study to prove it didn?t.

In it, the researchers compared meals of 25 grams (0.9 oz) of protein with meals of a whopping 100 grams (3.5 oz), ingested after a full-body workout. And wouldn?t you know it, the participants who ate the larger portions also built a lot more muscle mass!

Listen to the episode and we?ll break down the study for you, as well as give you our practical take-aways.

Let?s go!

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Want to learn more about this subject? Read Daniel?s article on the study here

Want to calculate how much protein you should eat daily? Check out our protein calculator here.

***

This podcast is brought to you by Styrkelabbet AB, Sweden. If you want to support us, download and use our free workout tracker app StrengthLog. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you are a strength and conditioning coach or a personal trainer, also check out StrengthLog Coach, our online software for online coaching.

2024-02-01
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