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_outlineIs it a myth that you lose weight from exercise? A huge new study looked into how much weight you lose for every 30 minutes of aerobic exercise (cardio) you do per week—and the results are disappointing, to say the least.
This fits the evidence we already have, so why do people continue recommending exercise for weight loss?
Well, exercise is kind of great for everything else—and an obvious part of a healthy lifestyle.
Today, we’ll break down how much fat you can expect to lose if you start exercising more, and explain why our bodies quickly tend to adapt to our new routines, making dietary changes absolutely necessary for weight loss.
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