If Building Muscle Is Easy, Why Is Everyone Stuck?
The Strength Log
Summer mailbag time, and you guys and gals sent us a bunch of great questions once again! The first one deals with the hidden gap between fitness science and real life: If research shows that building muscle is easy, why isn’t every person you see at the gym jacked? We spent a good deal of time on that one before moving on to four more questions; see the timestamps below. We’ll be back next week with the second part of this mailbag, answering another handful of questions. Timestamps: 04:00 - Question 1: It seems to me that many of the studies you discuss show that it's easier to gain...
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The Road to Your First Pull-Up
The Strength Log
Getting your first or is a major milestone for most people who train. But how do you go about it effectively and quickly? In today’s episode, we present a plan that’s been proven to work time and time again, no matter if you’re a woman or a man, light or heavy. We break down the exercises that will take you towards your first pull-up, and explain why lat pulldowns and rows aren’t as useful as a lot of people claim on the road to your first pull-up. *** 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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Vacation Training: How Little Can You Get Away With?
The Strength Log
Summer vacation is coming up, and we gym rats start wondering how little strength training we can get away with without losing muscle mass and strength. And what if we ? In this episode, we cover everything you need to know about scaling back your training when traveling or spending time in a hammock. We also give you tips on practical programming when you don’t have access to a fully equipped gym, including targeting the larger muscle groups. *** 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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Can Strength Training Help Overweight Kids?
The Strength Log
is among the best things you can do to improve your health, and that goes for both adults and children. But what kind of effects does who are overweight or obese? In today’s episode, we're discussing looking into exactly this – and the results are encouraging! *** 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...
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Is the Mind-Muscle Connection Real?
The Strength Log
If you focus on feeling your , can you increase their activity and grow them faster? In bodybuilding, this concept is known as the mind-muscle connection. But is it real, and – even if it is – should you care? The mind-muscle connection is the topic of today's episode, and we have on it to kick us off! *** 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...
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Pros & Cons of Starting Strength
The Strength Log
Starting Strength is probably the most famous strength training program in the world, and a huge reason that barbell lifting took off 15-20 years ago. But is it really a ? And which claims by Mark Rippetoe in the Starting Strength book have aged badly? How would we improve Starting Strength? A listener on Spotify requested an episode about the pros and cons of Starting Strength, and today we deliver just that! Pour yourself a gallon of milk; this is going to be fun. *** 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...
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How Bad Is Alcohol for Your Gains?
The Strength Log
Most of us already know that can have bad consequences for our health, but how much will a couple of drinks after a workout affect our bodies’ ability to recover and build new muscle mass? And what about binge drinking? That’s what we’re here to find out, and in this episode, we dive headfirst into umbrella cocktails in search of answers to what alcohol does to our muscle growth, hormones, and fat storage. We discuss the studies that have looked at alcohol consumption and strength training, and offer our recommendations on this hotly debated and sensitive topic. Cheers! *** Do you like...
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Protein Myths & Truths
The Strength Log
Can you slow your aging by eating a low-protein diet? Is really more satiating than fat and carbs? And does an upper level of safe protein intake exist? In this episode, we discuss the evidence behind eight common protein claims, aided by a , in order to find out what we can be basically sure about – and which claims lack science to support them. Timestamps: 03:00 - Presentation of today’s topic: Protein myths and truths 04:30 - Protein proposition 1: Optimal protein intake per meal is crucial for muscle growth, with upper and lower limits that affect muscle mass. 08:45 - Protein...
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How Good Are 30-Rep Sets for Muscle & Strength?
The Strength Log
If you're training with weights close to your max versus weights that you can lift 30, 40, 50, or even 60 times, what difference does it make? In today’s episode, we’re looking at a that examined exactly this. And even though we were a bit underwhelmed by the study design, it led to a great discussion! To bring you even greater value, we answer your best questions . See the timestamps below. Timestamps: 04:30 - Today’s topic: How good are 30-rep sets for muscle and strength? 24:00 - Question 1: Is the total volume lifted king? If I lift 10,000 kg, does it matter how many sets or reps I...
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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...
info_outlineIf you're training with weights close to your max versus weights that you can lift 30, 40, 50, or even 60 times, what difference does it make?
In today’s episode, we’re looking at a study that examined exactly this. And even though we were a bit underwhelmed by the study design, it led to a great discussion!
To bring you even greater value, we answer your best questions on the topic. See the timestamps below.
Timestamps:
- 04:30 - Today’s topic: How good are 30-rep sets for muscle and strength?
- 24:00 - Question 1: Is the total volume lifted king? If I lift 10,000 kg, does it matter how many sets or reps I spread the volume over?
- 26:45 - Question 2: No question, but I truly hate high reps, so I hope you say good things about low reps.
- 28:30 - Question 3: When doing low reps and low sets (2-3), should you always go to failure in every set?
- 34:15 - Question 4: Is it good to periodize low and high reps when your goal is strength? Or should you just do low reps for life?
- 38:45 - Question 5: Is low or high reps more suitable if you're over age 40 or 50?
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