How to Get Big Arms
The Strength Log
How do you get big arms? In this episode, we go over the exercises, the programs, and the muscles important for developing your and into big guns. To help guide us, we asked for your questions on the topic of arm training – and you guys and gals delivered once again! In total, we answer seven arm-specific questions; see the timestamps below. Timestamps: 09:45 - Today’s topic: How to get big arms – muscles worked, exercise selections, sets and reps, and more. 29:30 - Question 1: Are supinated lat pull-downs a good or great way to build biceps? 37:30 - Question 2: Are compound exercises...
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How to Lose Fat without Losing Muscle (Step-by-Step)
The Strength Log
How do you ? In today's episode, we go over and rank the most important factors for achieving , and present you with our step-by-step guide to help you focus on what truly matters. After that, we answer a bunch of your questions on the topic of fat loss and strength training. Timestamps: 04:00 - Today’s topic: How to lose fat without losing muscle mass 30:30 - Question 1: Which is more harmful to the muscles when losing weight, a big caloric deficit or a lack of training? 32:15 - Question 2: How do I know if I'm losing fat and not muscle, with or without a scale? 36:30 - Question 3:...
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Strength Training Before and After Menopause
The Strength Log
The mean age for is 50, but some women enter perimenopause at 40 or even earlier. What do the hormonal changes of menopause mean for your strength training results, muscle mass, body fat levels, and quality of life? In this episode, we discuss , and give you our recommendations for how to strength train when affected by menopause. After that, we dive headfirst into your topic-related questions, including one about strength training through the different stages of the menstrual cycle! Timestamps: 00:00 - Today’s topic: Strength training before and after menopause. 18:30 - Question 1:...
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Mailbag! The Ultimate Back Workout, and More
The Strength Log
How do you combine Brazilian jiu-jitsu with strength training? What does the ultimate back workout look like? And how much do we bench, bro? We’re back with another mailbag, thanks to you sending us so many great questions a week ago! See the timestamps below for all questions. Timestamps: 06:30 - Question 1: How much do you , bros? 11:15 - Question 2: How would you, as big, heavy, not young men, go about running a half-marathon? 17:40 - Question 3: How do I ? 22:45 - Question 4: Construct the ultimate back workout with a maximum of 5 exercises. Deadlifts are trained on a separate day....
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Mailbag! How to Handle Injuries, Bulking, and More
The Strength Log
How do you get back from injuries? Balance your strength training with a competitive sport? And what is the optimal rest time between sets? We asked for questions, and as always, you guys and gals delivered! Lots of fun stuff to talk about this week. In fact, we got so many good questions that we’ll probably do a mailbag next week, too. Timestamps: 04:15 - Question 1: For fat loss, which is more effective: per day walking? I'm also lifting weights 5 days a week and in a caloric deficit. 10:20 - Question 2: What is the when muscle building is the focus? 16:45 - Question 3: How do you...
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Debunking 10 Popular Bodybuilding Myths
The Strength Log
Does spot reduction work? Will your muscles grow faster if you confuse them? And does fasted cardio burn more fat? In today's episode, we look into , and discuss ten popular myths to see which ones can be debunked. Timestamps: 04:15 - Myth 1: Periodization is necessary to maximize muscle growth 08:15 - Myth 2: Muscle confusion leads to optimal muscle growth 13:30 - Myth 3: Training to failure is required to gain muscle 18:30 - Myth 4: Cardio training will significantly harm muscle growth 23:45 - Myth 5: Lifting will make women bulky 27:45 - Myth 6: Bodybuilders need to follow strict and...
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The Problem with Exercise for Weight Loss
The Strength Log
In theory, it's simple: just exercise more to . In practice, that is rarely what we see happen. Why is that? In this episode, we discuss that looked into one of the many ways our bodies adapt and react when we suddenly start burning more calories than we eat. There is more going on than us becoming more lazy the rest of the day, or simply compensating by eating more calories—and these are the kind of insights we’re here for! *** 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....
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Does Intermittent Fasting Boost Fat Loss?
The Strength Log
is gaining popularity, promising weight loss and great health benefits. In today's episode, we talk about comparing intermittent fasting to regular dieting, to examine how the evidence actually stacks up. Is intermittent fasting all that it claims to be, or just another fad diet? And if you’re fasting, how much do you need to pay attention to stuff like protein timing, insulin levels, and when you strength train? *** 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...
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How Important is Progressive Overload for Muscle Growth?
The Strength Log
One of the most common pieces of advice in strength training is , most commonly in the form of gradually increasing the weights as you get stronger. But how big a difference does it actually make for your muscle growth? That's what a new study sought to investigate, and that’s our main topic today. We end the episode with two listener questions; see the timestamps below. Timestamps: 00:00 - Philip’s lower leg injury and the death of a walking streak. 11:00 - The study on progressive overload and muscle growth. 37:15 - Listener question: One thing I've been thinking about more and more is...
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Let’s Party Like It’s Episode 100
The Strength Log
Dear listener, we made it! Episode 100 is here! To celebrate the occasion, we’re doing a Q&A where we answer as many of your questions as we can in under two hours. And today, in contrast to our usual episodes, we deviate a bit more than usual from the training-related questions and include a few more personal ones (see the timestamps below). Cheers! Timestamps: 06:45 - Favorite premium features in the app; our thought process when planning workouts; what measurements to track; and is belly circumference a more useful measurement than body weight? 18:45 - How do we handle setbacks in...
info_outlineWhen you have limited time for training, how little can you train and still make gains? Or, if you’re a beginner and don’t want to invest a lot of time getting started in the gym, will your efforts be worthwhile if you strength train only once weekly?
In today's episode, we're talking about the minimum effective dose for strength training. To kick things off, we have an overview study covering different strategies for minimalist strength training.
After that, we discuss practical takeaways and our recommendations for when you’re short on time but still want to make gains or maintain the muscle mass and strength you already have!
We finish the episode by answering a handful of your questions on this topic.
Timestamps:
- 02:30 - Study breakdown: ”Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview.”
- 35:45 - Listener question 1: Give me the sweet spot for time, sets & intensity for muscle growth. Where more only adds a few gains.
- 39:30 - Listener question 2: For experienced lifters who've been on a bro-split for a long time, can gains still be made on a minimalistic routine?
- 45:45 - Listener question 3: If strength is my goal, why shouldn't I do as much as my body can handle?
- 50:30 - Listener question 4: When you're weak like me, every workout is minimalistic.
- 53:30 - Listener question 5: What do you think about same-muscle supersets, for instance squats followed by sissy squats, for time efficiency?
If you want to ask a question for episode 100, here’s our thread on Reddit for that!
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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 follow button!
You can also follow us on Instagram. You’ll find Daniel at @strengthdan, and Philip at @philipwildenstam.
Become a part of our Reddit community here.
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