The Strength Log

We have a great episode for you today, powered by awesome listener questions! How about planning the road from a 100 kg bench press to a 200 kg bench press?

Or what about active recovery, is it really a thing to sweat about?

Ten questions, all in all. See the timestamps below.

Timestamps:

• 05:10 – Question 1: How would you plan the road from a 100 kg to a 200 kg PR in the bench press? Roughly!
• 15:50 – Question 2: What is active recovery, and does it work?
• 20:10 – Question 3: My feed is overflowing with videos about how important it is for us stiff-necked office gnomes to train the hip flexors, but I can't remember even hearing the word hip flexors from you guys … Is this something you need to worry about, and if so how?
• 24:10 – Question 4: Alternating dumbbell curls or both arms simultaneously? Which is more disco, and how much sweating the details is it to care about the difference?
• 29:00 – Question 5: If you can't or don't want to strength train more than 90 minutes a week spread over 2-3 sessions, and don't have higher ambitions than to bench your body weight, deadlift twice that, and squat somewhere in between, is there any reason to go beyond a beginner's program?
• 35:00 – Question 6: Do you have a training program that you return to again and again?
• 37:50 – Question 7: I have a question about the set point theory, meaning if you lose weight, the body wants to try to restore it, restoring what you once weighed. But if you lose weight and then put on muscle mass until you reach the original weight, is the body "satisfied" then? Or is it more connected with the amount of body fat, so if the body finds its way back to the "status quo" + the new muscle mass, it results in a higher new total weight?
• 43:00 – Question 8: I want to get brutally strong in dips. I currently train 1-2 times a week, practicing handstands and freestanding handstand push-ups. I see some OK results, but I feel that I could improve more if I were properly structured. I’ve been using the app since 2019, and before I started training calisthenics, I pushed my bench press PR around +20kg with Benchpress Boogie, and similar in squats and deadlifts. I know that your programs work well for me, and I miss the structure they gave me. Do you have any tips?
• 47:00 – Question 9: What sets do you count as warm-up? I use your app, and, for instance, if my program says 5x5 for the first exercise I usually do like 5-6 sets with 6-12 reps building up to that weight, but the two final sets are fairly tough. Should I log those sets as warm-up or working sets? Ps. The total weight for the workout is not unimportant for my satisfaction
• 51:00 – Question 10: What is the biceps circumference at which you don't have to quote studies anymore, and can just drop truth bombs instead?

***

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

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

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

The standing overhead press (also known as a shoulder press or a military press) is one of the most popular barbell lifts in gyms all over the world. But it’s also a lift many people struggle with, ultimately abandoning it in favor of the bench press.

So, how do you become a strong, successful overhead presser?

In this episode, we’ll break down the best practice technique, look into some small details that might make a big difference, and talk about the most common questions people have about this beautiful lift!

***

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

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

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

One of the biggest mistakes you can make in your training is not following a training program. Today, we’re discussing why this is the case and how to find the right workout routine for you!

There are many factors you might consider when picking a training program. We run through the following and give you our opinion on how much they actually matter:

• Your age.
• Your sex.
• How strong you are.
• Your training goals.
• Your experience level.
• How you train today.
• Will you enjoy the new program?
• How many days can you train weekly, and for how long each time?

We finish the episode by answering two listener questions:

1. Is "greasing the groove" productive, or does it count as junk volume?
2. As an experienced novice, how should I periodize for strength?

Also, check out the free fitness advent calendar in our workout tracker app StrengthLog! It’s live now and gives you a new workout every day up until Christmas Day. 

***

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

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

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Which exercise is better for building your glutes and quadriceps, the barbell squat or the hip thrust? And which is better for improving your jumping and sprinting performance? 

Today, we're discussing a new study that looked into these questions. And we follow that up by answering the following listener questions on hip thrusts versus squats:

• Why do training discussions always seem to be either or, never both?
• If I'm only gonna do one of them for a big beautiful butt, which one?
• Is it productive to do both in the same workout?
• I don't like hip thrusts. What is the best foot position to make squats hit the glutes more?
• My coach programs squat myo-reps sets, (30 reps @ 70% 1RM). How can I get her to stop?

Lastly, check out the free fitness advent calendar in our workout tracker app StrengthLog! It’s live now and gives you a new workout every day up until Christmas Day. 

***

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

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

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

If you want to become really strong, you’ll also need to become bigger. But how much does your muscle mass correlate with your strength levels? And how should you train to optimize either one?

This is a fascinating topic. To kick things off we have a new study examining the correlation between chest muscle thickness and bench press 1RM.

Yes, yes, we know. Every person who confuses correlation with causation ends up dying. But hear us out!

To broaden the discussion, we also answer a bunch of great questions from you guys and gals.

***

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

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

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

How many sets should you do weekly for the biggest and fastest gains in strength and muscle size?

How many workouts per week?

Is the sky the limit, where more training always leads to more muscle growth?

Today, we cover a new meta-study that hints at what the upper limits of muscle growth, strength gains, and training frequency might be.

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

In the last episode, we established that you can build more muscle mass while losing fat—even if you’re not a beginner in the gym.

Let’s follow that up with a bunch of great questions on the same topic, sent in by our fantastic listeners!

Timestamps:

• 05:50 – Question 1: I'm trying to be in a caloric deficit to lose body fat and lower my body fat percentage. How long can you be in a deficit of around 500-800 calories daily before the effect diminishes? Does the metabolism decrease by a lot?
• 12:00 – Question 2: How would you structure your strength training during a caloric deficit?
• 17:00 – Question 3: How much does muscle mass affect caloric needs? Can you increase your resting metabolic rate if you build bigger muscles?
• 21:00 – Question 4: How big of a caloric surplus should you be on to build muscle? When does the surplus become unnecessarily big?
• 26:00 – Question 5: If I recall correctly, you mentioned in an earlier episode that you should eat the amount of protein appropriate for your target weight when on a diet. This means that if I weigh 100 kg and want to drop down to 80 kg, and I want to eat 2 g protein/kg, I should count my protein need using 80 kg and not 100 kg. Will I lose more muscle mass if I do that compared to if I would have counted using 100 kg?
• 30:30 – Question 6: I strength train 3-4 days per week, and on the 5th day, I started doing kickboxing cardo, which usually burns around 1,000 calories in an hour. On the kickboxing days, I end up in quite the caloric deficit compared to the rest of the week, where I eat to a maintenance level of around 2,400 calories. My question is: should I make it a point to replace those extra 1,000 calories I burn from kickboxing in order to maintain my muscle growth, or is it not such a big deal since it is just one day a week?

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

We’ve already done three episodes on fat loss (see episodes 20, 21, and 22). Now it’s time to tackle the holy grail: How to build more muscle mass while still losing fat!

Most know that this is quite easy for overweight beginners. But what about the rest of us? Can it even be done without cycles of bulking and cutting?

Let’s discuss it! To help guide us, we will also answer a handful of questions on the topic from you guys.

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Do you gain more muscle and strength when you change your exercises regularly, or can you keep doing the same ones all the time?

That’s the topic for today, and to kick the discussion off we have a fun new study on this subject!

The researchers wanted to see if varying exercises (for the same muscle group) are superior to just doing the same exercises all the time, and recruited 90 untrained women to do so.

The results? Expected and surprising at the same time!

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

It’s time to wrap up the mini-series on training for bigger arms, with your best questions on how to succeed.

Should you, for instance, train your arms daily for better gains?

And how do you train if one of your arms is in a cast because it’s broken?

You guys had so many good questions today! See the timestamps below. And don’t miss the last one, where we discuss muscle asymmetry between the left and right arm. Having one arm that’s bigger and stronger than the other one, is quite a common worry out there …

Timestamps:

• 03:15—Question 1: Is it counterproductive to train arms every day? By that, I mean to train them hard and with high volume—not just a few reps after the regular training. Some believe that it is not possible to overtrain the arms.
• 09:30 – Questions 2 & 3: What has more visual impact, big biceps or big triceps? And how much of a difference do the shoulders make for the appearance of the arms?
• 12:25 – Question 4:  Please give us some fun and effective exercises for the forearms!
• 17:50 – Question 5: Is it possible to train your arm to prevent tearing the bicep tendon while deadlifting?
• 22:00 – Question 6: How should you train if you have a broken arm?
• 26:40 – Question 7: When doing overhead triceps extensions I get a cramp in my left rotator cuff. Is that because of mobility issues, and will it disappear if I just continue doing this movement?
• 30:30 – Question 8: What is the best exercise method to increase 1RM in barbell bicep curls?
• 35:50 – Question 9: I’m 79 years old and I have, against all odds, managed to build substantial biceps and triceps muscles after 5 years of strength training. The problem is that I got bigger muscles in my left arm. I’m right-handed and can handle more with that arm. Should I do more reps with the right arm to trigger those muscles more?

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

The triceps are one of the biggest muscles in the upper body, and for big-looking arms, they are more important than your biceps—making up around two-thirds of the muscular volume in your upper arms!

Training the triceps is not as straightforward as training the biceps, and if you want big, strong triceps, you’ll need to know the tricks of the trade.

In this episode, we give you a quick anatomy lesson, followed by exercise selections and our recommendations for sets and reps.

In the next one, we’ll answer your questions about training for big arms.

If you want to know more about our workout routine Armageddon, read this article.

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Here we have it, every man’s (and quite a few women’s) biggest dream: bigger biceps!

Is it enough to only do pull-ups and rowing exercises for maximum bicep growth, or should you add direct bicep work too?

After a short anatomy lesson, we present you with everything you need to know about building big, juicy upper arms, including exercise selection, training frequency, and different approaches on how to include bicep training in your workout routine.

Next episode, we’ll flip the coin and talk about the other side of your upper arm—your triceps!

Also, we have merch now: check out strengthlog.com/shop for t-shirts and coffee cups. We’ll add more products and prints soon.

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Wow, you guys and gals really sent in a bunch of great listener questions today. Thank you for making this podcast both informative and fun!

How about talking about the concept of progressive overload for older lifters? Or about the often-claimed importance of having a balanced physique to avoid injuries?

See the timestamps below for all listener questions.

Also, we have merch now! Check out strengthlog.com/shop for t-shirts and coffee cups. We’ll add more products and prints soon.

Timestamps:

• 02:10 – Question 1: Is it too long between workouts if I only do full-body workouts every fifth day?
• 06:45 – Question 2: If I’m never going to compete in powerlifting, should I use a lifting belt anyway?
• 11:45 – Question 3: How do I know if my physique is balanced enough?
• 17:10 – Question 4: How do I recover from acute low back pain (lumbago) as fast as possible?
• 23:10 – Question 5: How do I count my working sets?
• 26:00 – Question 6: I have a little ribbon of fat just below my belly button that I’ve been trying to get rid of. I’m 74 years old I go to the gym six days a week and I train an hour to an hour and a half every day.
• 30:10 – Question 7: How do I adjust progressive overload goals when my body is naturally slowly declining because it’s aging?
• 36:00 – Question 8: How important is it to refill with electrolytes after a workout?
• 38:40 – Question 9: I drink a full pot of coffee during my workouts. Am I stupid?

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Last episode covered the three best fitness supplements to spend your money on, and three that might be worth it under special circumstances.

We flip the coin today, talking about the most overhyped supplements for strength and fitness. Either because they have been shown to not live up to the claims of the supplement companies or because they can’t be deemed safe for human consumption yet. 

Does this mean that it might be worth your money if we don’t mention a specific supplement in this episode?

Absolutely not.

The ones in the timestamps below are only the most popular ones, but there’s a lot of crap out there.

Save your money.

Timestamps:

• 04:10 – BCAA
• 09:30 – Turkesterone & ecdysterone
• 15:15 – Testosterone boosters
• 18:30 – Fat burners
• 22:45 – HMB

For a more complete supplement guide in PDF form, sign up for our newsletter 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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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 want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Which supplements are worth your money, and which are not?

In this episode, we’ll examine what the science actually says about fitness and strength-related supplements, to give you our list of the best ones.

When all is said and done, not many supplements remain that are worthy of your money—the opposite of what supplement companies want you to hear. However, we hope you’ll be interested in this knowledge.

But! There are a few that will help you become bigger and stronger. And they are mostly quite inexpensive.

We’ll discuss six different ones (see the timestamps below), how they can improve your training, and to what degree they are worth investing in.

Next week, we’ll cover overhyped supplements to avoid!

Timestamps:

• 07:00 – Protein supplements
• 18:00 – Creatine monohydrate
• 26:00 – Caffeine
• 31:50 – Vitamin D
• 35:40 – Omega 3 fatty acids
• 41:20 – Beta-alanine

For a complete supplement guide in PDF form, sign up for our newsletter 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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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.

In the final episode of our trilogy on fat loss, we discuss crash dieting.

Crash diets—also known as very-low-calorie diets and semistarvation diets—are very popular, and we’re here to tell you exactly how stupid it is to go on one and expect sustainable results. Especially if you care about your muscle mass, which we do believe most of our listeners do.

But can you do a successful crash diet, and how would that look? 

And what’s the superior alternative?

If you haven’t listened to parts 1 and 2 of our How to Lose Fat trilogy, you can do so here:

1. How to Lose Fat – The Basics
2. How to Lose Fat – Your Best Questions

Want all answers and secrets about fat loss in an easy-to-read format? Check out our ebook How to Build Muscle and Lose Fat.

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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.

In part 1, we covered the basics of fat loss. Today, we continue this miniseries on training and eating to lose fat by answering your best questions on the topic.

Is starvation mode real? How do you deal with the lack of energy on a caloric deficit? Is it a myth that strength training burns fat? How do you avoid regaining all the weight you’ve lost?

See the timestamps below for all questions!

Timestamps:

• 05:20 – Question 1: Should my approach to losing weight differ if my goal is to retain as much strength as possible, compared to retaining as much muscle mass as possible?
• 09:00 – Question 2: Why is it so hard to lose weight?
• 11:20 – Question 3: How do you best deal with the lack of energy when on a caloric deficit?
• 14:00 – Question 4: What should I do to not gain weight quickly again after a weight loss diet?
• 18:10 – Question 5: Is it a myth that strength training leads to weight loss, or more specifically, fat burning?
• 22:50—Question 6: Why does my weight loss diet stop working and my weight loss stagnate, and how should I counteract that?
• 28:40 – Question 7: Are you two, the hosts, comfortable in your bodies, or do you want changes?

For Philip’s more extensive answer to question 7, read his column Life Is Too Tasty: Confessions of a Fat Lifter.

Want all answers and secrets about fat loss in an easy-to-read format? Check out our ebook How to Build Muscle and Lose Fat.

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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.

Losing fat is the most common fitness goal for both men and women. It’s most commonly expressed as wanting to lose weight, but it’s fat we want to lose – not our hard-earned, important, beautiful, and sexy muscle mass!

In this episode, we teach you the basics about eating and training to lose fat. Should you count calories? What should you eat? How much protein? 

In the upcoming part 2, we’ll explore the subject further with the help of your best questions.

Have a question you want answered? Leave it in our community on Facebook!

Timestamps:

• 05:30 – Why do people want to lose fat?
• 08:30 – Why do we gain weight?
• 13:00 – How to lose fat

Want all answers and secrets about fat loss right here, right now? Check out our ebook How to Build Muscle and Lose Fat.

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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.

For optimal quad growth, it’s probably not enough to just train squats, leg presses, or similar exercises. This has been bro science for decades, and today we will discuss a new study that confirms this.

The study had the participants train the leg press with one of their legs, and leg extensions with the other one. And the results of muscle growth in the quadriceps differed enough to make a long-term difference in your training!

Want to try a great leg workout? Check out this article, then download our app StrengthLog and find the same workout for free on the workout tab. It’s simply called Leg Workout.

***

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.

Become a part of our community on Facebook here.

***

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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.

Training volume is a never-ending topic of debate. How many reps should you do when you want to become bigger and stronger? How many working sets? 

We focused on reps in episode 5, so today it’s time to focus on our favorite way to measure training volume: the number of working sets you train at or close to failure for any given lift or muscle group.

We kick things off with a new study from Brazil on football players with plenty of gym experience, that measured the effects of different weekly set volumes.

Then we broaden our discussion, by answering a handful of questions on this topic from our listeners.

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

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

To support us, download the world's best gym workout tracker app StrengthLog here. 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.