The 7 Principles of Highly Effective Strength Training
The Strength Log
What determines if you get great results from your , or just spin your wheels without getting anywhere? In this episode, we present our seven principles of highly effective strength training. These principles are not written in stone, and they have considerations and exceptions. But if you listen to the whole show, you’ll be better equipped to in your training and reach your fitness goals faster. Timestamps: 03:00 - Principle 1: Progressive Overload 10:50 - Principle 2: Specificity 16:20 - Principle 3: Consistency 21:30 - Principle 4: Individualization 26:00 - Principle 5: Variation (but...
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Will Training Fasted Hurt Your Gains?
The Strength Log
Will hurt your muscle and strength gains? A had participants do full-body morning workouts for 12 weeks, with half having breakfast beforehand and half skipping breakfast to see how it affected their strength levels, muscle mass, and body fat. In this episode, you’ll learn how important it is to eat before you go to the gym. We also discuss whether fasted training is superior for fat loss or not. *** 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...
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Why Long-Distance Runners Should Strength Train
The Strength Log
Long-distance runners often hesitate to add strength training, for fear it will make them muscle-bound and heavy. But is that really what happens? In this episode, we discuss , that looked into how adding affected their running economy and performance. The results? They’re really good! Let’s break them down and discuss how a . *** 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...
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This Is Your Brain on Strength Training
The Strength Log
that strength training is not only good for our biceps, but also for our brains, improving our learning, memory, and focus. That goes for other forms of exercise, too, like cardio. But which type is best, and how much of it should you do for brain gains? In today's episode, we discuss that tries to answer these questions. Over 9,000 brain points to anyone who listens! *** 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 . ***...
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The Impact of Cardio Fitness on Strength Gains
The Strength Log
If you improve your , will you also perform better in the gym and recover faster between sets? That’s a common hypothesis in the gym world. If proven true, it would be another good reason for adding more cardio training , since better recovery should mean bigger strength gains in the long run (pun intended). That’s the topic today, and that examined the relationship between oxygen uptake (VO2 max) and recovery between sets, within-set fatigue, and whether men and women recover at different rates. *** Do you like what you hear so far? Please leave a five-star review in your podcast player....
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Building Muscle After 40
The Strength Log
Forty might be the new twenty, and for many, life feels better than ever. But physical signs of aging are starting to creep up on us . Our backs ache a bit more than ten years ago; we feel tired more often; and let’s not talk about our knees and shoulders. So, how do you go about in your forties? Do you build less muscle mass compared to ten or twenty years ago? Is it more dangerous? Should you only do crossword puzzles instead? In this episode, we discuss considerations when strength training after the age of 40, answer common questions people have about getting started in the gym at this...
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How Many Sets per Muscle Group and Workout?
The Strength Log
Is there too much of a good thing, or should you just keep adding sets to your workouts to grow bigger and stronger? In , we discussed a on weekly set volume for hypertrophy and strength gains. Now, the are back with . How many sets should you do per workout for a given muscle or exercise to maximize muscle growth and strength gains? Is more always better, and if so, is there an upper limit? Let’s talk about it! We also have time for a listener question, around 22:30 in: What’s the fastest way to warm up for training specific body parts? *** Do you like what you hear so far? Please leave...
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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...
info_outlineWe 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?
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