Results from Maxing out in the Bench Press Every Day
The Strength Log
Ten years ago we got an on powerlifters and weightlifters maxing out in the daily. Now, a group of physical therapy students have , but in the instead. You read that right. Bench press. Maxing out. Every day for more than a month. Plus back-off sets. That’s a lot of bench pressing. But did they die? Super fun study and lots to talk about. Afterwards, around 25 minutes in, we discuss Daniel’s results from a 6-week cycle of . Did he set a new lifetime PR? *** 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...
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Signs You Might Be Ego Lifting – New Mailbag!
The Strength Log
Which is best if you want to ? How do you know if you are applying progressive overload and pushing yourself, or just ego lifting? And what’s the point of accessory exercises? We collected ten questions from and , to create a really interesting and fun episode for you today. See the timestamps below for all questions. Timestamps: 02:30 - Question 1: What old-school strength training practice has been discredited by research, but you still sort of believe and/or practice? Even though you know it’s not evidence-based? 05:50 - Question 2: What exercises do you feel guilty about not doing...
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You Should Do More Than One Type of Bicep Curl
The Strength Log
Which is best if you want to ? A new, adds to the evidence that just doing regular curls might not be optimal, comparing bicep growth between two exercises where one was performed with a shortened bicep position and one with a lengthened bicep position. After discussing optimizing your bicep growth, we move on to two listener questions. See the timestamps below! Timestamps: 03:20 - Main subject 15:20 - Question 1: If I want to increase my strength in squats, do you recommend or in your app? 21:10 - Question 2: Do I have to drink my , or can I mix it into food? *** Do you like what you...
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Why Cycle between Bulking and Cutting?
The Strength Log
If you want to build more muscle mass, is it a good strategy to first before to the same weight again, hopefully with more quality mass on your body than you started out with? Bodybuilders do this all the time, but do you really need to if you don’t plan to compete? Another strategy is to stay at the same weight, slowly losing fat while adding muscle mass. That’s what we’re discussing today. Using in which beginners did a 24-week bulk and cut cycle, we examine their results and talk about ways they could have been improved, and the practical takeaways for you, the listener. ***...
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Does Slow Lifting Boost Muscle Growth?
The Strength Log
If you when training, will that boost your muscle growth and strength gains? In today’s episode, we’re discussing (still in preprint) that pooled the results from eight studies on this topic, to see if an intentionally slow eccentric tempo when strength training produces better results. The results gave us a lot to debate, so let’s dive in! *** 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 , and Philip at . Become a part of . *** This podcast is brought...
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Will Late-Night Carbs Make You Fat?
The Strength Log
If you eat before bedtime, you’ll become fat. At least, that’s what people have been claiming for decades—but is it true or just another fitness myth? Today, we have looking into whether are more prone to becoming body fat, and whether it matters if the carbs are of the fast (tasty) or slow (boring) kind. We round off the episode with a listener question about 1RM-based training programs in the . Timestamps: 03:15 - Main subject: Will late-night carbs make you fat? 22:00 - Listener question: I’m about to finish my first cycle of a 1RM-based training program that’s given me great...
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Cardio or Strength Training for Fat Loss and Health?
The Strength Log
Which type of training is better for fat loss and reducing your risk of cardiovascular disease: or ? Today’s topic is a looking into this question, and we break it down for you! If you exercise at least partly , this is the episode for you! *** 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 , and Philip at . Become a part of . *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download . It's completely ad-free and the most generous...
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How to Deal with Plateaus in Your Training – New Mailbag
The Strength Log
How can you measure progress without testing your 1RMs? How do you best deal with plateaus in your training? And what do we think about low-volume, high-intensity training for muscle hypertrophy? The first mailbag of the year is here, and it’s a good one! Read the timestamps below for every listener question we answered. Timestamps: 01:45 - What’s your best tip to mentally handle periods without progress (in both strength and physique) for intermediate lifters? 08:00 - What are the most overlooked features in that you would like more people to know about? 14:10 - My current PR is 135kg,...
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Do You Benefit from Carbs during Workouts?
The Strength Log
How important are carbohydrates for your strength training results? And if you’re planning for a long, grueling workout—should you even bring carbs with you to the gym, to eat or drink during the workout? That’s the main subject for today, aided by a new, randomized, triple-blind, placebo-controlled crossover trial on in CrossFit-trained adults. In the second half of the episode, we move on to more personal matters: How did Daniel’s bench press competition go? And is Philip still doing his cardio quarters at the gym? *** Do you like what you hear so far? Please leave a five-star...
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Best Ways to Save Time in the Gym
The Strength Log
How can you in the gym while still building muscle and getting stronger? Today, we’re discussing time-saving training techniques like , rest-pause training, myo-reps, and supersets. A follow-up question for people short on time in the gym is: If you only have time to focus on one muscle group or lift, how little can you train the rest of your body without losing strength and muscle mass? *** 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 , and Philip at ....
info_outlineIn 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?
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