The Strength Log
Learn about strength training, fitness, weightlifting and health from the Strength Log podcast. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedes with decades of experience in the gym, as well as reading and translating science into understandable insights for anyone looking to gain a better understanding of how to reach their fitness goals. To support the show, download the StrengthLog workout tracker app for free from Apple's App Store or Google Play today!
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Does Intermittent Fasting Boost Fat Loss?
03/23/2026
Does Intermittent Fasting Boost Fat Loss?
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 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/40557145
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How Important is Progressive Overload for Muscle Growth?
03/16/2026
How Important is Progressive Overload for Muscle Growth?
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 how important technique and angles are when training. If you listen to different people in bodybuilding, everyone usually has similar opinions about diet, sleep, set rest, and various performance-enhancing drugs. But even at the highest level, the approach to technique and training differs quite a bit. For me, who has been training since the 90s, it also feels like a lot of what was said back then, which has been out of fashion for quite a while, is starting to come back into fashion. I'm starting to believe that the most important thing is to train hard, activate the muscles through the lift, and train in a way that doesn't hurt you. Then, beyond that, technique feels less important than what experts say when they want to sell programs. Thoughts? 45:45 - Listener question: Is it true that he who drinks alcohol and lifts will be stronger than he who does neither? *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/40423355
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Let’s Party Like It’s Episode 100
03/09/2026
Let’s Party Like It’s Episode 100
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 life, and how do they affect our training? 24:00 - Why does Philip, the hedonist, not drink coffee? 27:30 - Biggest differences in gym culture across the world? Do you speak any other languages besides Swedish and English? 34:00 - Philip’s desert island wines? Daniel’s desert island books? 39:30 - Who is more likely to a) start a fight with a bear? b) win a fight against a bear? 43:45 - If you could go back in time (with all your knowledge about training and about yourselves) and train in a particular way from an early age, how would you train? 51:30 - What’s the biggest mistake modern fitness culture makes that the Golden Era of bodybuilding got right? Do you think modern lifters over-optimize details like tempo, rest times, RIR, science-based stuff, etc., at the expense of just keeping it simple, lifting heavy and intense, and simply being a monster in the gym? 57:00 - What results from a scientific study were you most surprised by? 1:03:00 - What does the science (and your experience) say about the diminishing returns of rest time between sessions? 1:08:45 - Are you considering Norwegian intervals sometime in the future? 1:15:00 - Any pet peeves when it comes to other people’s behaviour in the gym? Any tips to get past the fear of a new injury or at least live with the fear and still train? Who was the coolest 80s-90s action movie star? Arnold? Stallone? Van Damme? Kurt Russel? Chuck Norris? Dolph Lundgren? Which is your favourite "bad" eating habit? 1:22:45 - How do I dial in the volume and intensity when trying to do daily lifting? 1:27:30 - Other than strength training, are there any particular hobbies that you are passionate about? 1:40:30 - What’s your push-up PR (reps)? And the current approximate level? *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/40340190
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The Minimum Effective Dose for Strength Training
03/02/2026
The Minimum Effective Dose for Strength Training
When you have , 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, covering different strategies for . 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, ! *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/40251680
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Warming Up for Better Performance
02/23/2026
Warming Up for Better Performance
How much of a difference does make, and how should you warm up to maximize your performance in the gym? In today's episode, we talk about two new studies: a and a . And we end the episode by answering common questions about warm-ups, including one about stretching. But before that, we gotta tell you about a new, completely free, and totally awesome feature in our . Timestamps: 00:00 - Strength Levels are live in the StrengthLog app! 16:00 - Why warming up is important for performance 22:00 - The study on warming up 31:00 - The study on psyching up before heavy lifts 45:00 - Common questions on warm-ups Most of these questions came in . You should join the conversation over there, if you haven’t already! *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/40174255
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Combining Cardio and Strength Training
02/16/2026
Combining Cardio and Strength Training
For decades, there's been debate about and research into the so-called interference effect between . In other words, are you setting yourself up to fail in the gym if you do too much cardio? In today’s episode, we take a look at the current scientific picture on combining cardio and strength training. How much of an issue is it really, and how can you work around it ? After the main discussion, we answer questions on this topic from our listeners. See the timestamps below. Timestamps: 00:00 - How to combine cardio and strength training 18:30 - Do we really need more than walking as cardio if getting stronger is the main goal? 22:30 - If running and strength training on the same day, which workout should you do first? 26:00 - Which type of cardio is the least stressful and easiest to recover from? 30:00 - Is it possible to progress in both if you're already at a high level? And is a sub 3:30 marathon and a 180 kg squat a reasonable goal? 34:30 - How much do walks do for your cardio? 38:30 - I have a hard time recovering from cycling and strength training. Am I eating too little? I also want to lose weight. Most of these questions came in . You should join the conversation over there, if you haven’t already! *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/40097655
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Building Muscle after 60 – the Elixir of Youth
02/09/2026
Building Muscle after 60 – the Elixir of Youth
Strength training is more and more looking like the closest thing we have to an . But how do you get started ? And if you're already bitten by the iron bug, are there any changes you should make or be aware of past that age? In this episode, we try to answer all of your questions on the topic (see the timestamps below) to leave no stone unturned. Timestamps: 05:00 - The benefits of strength training for people over 60. 09:15 - Intro to building muscle after 60: sarcopenia, lower hormone levels, and blunted signals for muscle growth. 15:00 - Common questions and objections: it’s too late to start, it’s dangerous, and joints hurt. 22:30 - The effects of menopause: is it game over? 28:40 - What actually changes in your body after 60? 30:20 - How do you keep your connective tissue strong and healthy so it doesn’t become a bottleneck? 31:30 - Do you need longer recovery time after heavy workouts when you're over 60? Would it be better to split your training into shorter, more frequent workouts? 33:40 - How to strength train when over 60. 38:30 - Are higher rep-ranges safer? 41:00 - Should we reduce or increase training volume and/or frequency as we age? 42:00 - Choosing the right training program. 44:20 - Eating for muscle, strength, and health: metabolism, macronutrients, and supplements. 52:00 - Will nonsteroidal anti-inflammatory drugs (NSAIDs) impair muscle growth? 55:45 - Managing joint pain. 01:00:00 - Specific advice for women getting back into lifting after 60. 01:00:45 - For how long can people with impressive physiques maintain their muscle and strength as they age? 01:05:00 - What are the most impactful recovery methods? Most of these questions came in . You should join the conversation over there, if you haven’t already! *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/40018575
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The Key to Losing as Much Fat as Possible
02/02/2026
The Key to Losing as Much Fat as Possible
Preserving your is critical for preventing sarcopenia and maintaining metabolic health. It also means you’re going to look better both clothed and naked, which is kind of sweet. So, what’s the best strategy to lose mainly fat? In today's episode, we're diving headfirst into showing what you can do to massively increase the amount of fat you lose when dieting, while minimizing muscle loss. The study had participants do either , cardio, or nothing at all – and the differences were remarkable! *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39933615
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Should You Load up on Carbs before the Gym?
01/26/2026
Should You Load up on Carbs before the Gym?
Your body uses carbohydrates to power your muscles, organs, and brain. But how important is it to your strength workouts? That’s the topic today, and we’re discussing that looked at the effects of acute carbohydrate feeding on resistance exercise performance. Or, in other words, how much (or little) carbs up to an hour before your workouts can benefit you in the gym! *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39848475
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Is a Full Range of Motion Always Best?
01/19/2026
Is a Full Range of Motion Always Best?
The you use when lifting can have a profound effect on your strength and muscle-building results. In today's episode, we break down that compares the effects of strength training at short versus long muscle lengths. By now, we’re really starting to get a clearer picture of what range of motion you should aim for most of the time – and with the help of this study, we give you our recommendations regarding full range of motion, when you might benefit from doing partial repetitions, and at what muscle length those partials should be performed. Nerdy but important stuff. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39756750
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Maximal Muscle Mass in Minimum Minutes
01/12/2026
Maximal Muscle Mass in Minimum Minutes
One of the biggest hurdles to strength training is a lack of time. Luckily, there are several to cram a lot of training into a short amount of time, one of the more popular ones being . In today's episode, we're discussing a new study comparing traditional strength training to drop-set training, to determine if you can achieve the same muscle growth in a fraction of the time. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39467335
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Fat Loss or Muscle Gain – Which Should You Focus on First?
01/05/2026
Fat Loss or Muscle Gain – Which Should You Focus on First?
One of the most popular goals this time of year is to lose some (or a lot) of fat. But how do you go about that, and is it a good idea (like so many people do) to put off the strength training until after you've lost your fat? If you’re looking to make healthy changes to your lifestyle this year, this is the episode for you. We cover the basics of losing fat and building muscle mass, and explain why it’s better to focus on both goals simultaneously. Here are three helpful guides from our website: *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39437670
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2025 in Review
12/29/2025
2025 in Review
We’re in the final days of 2025, and it’s time to wrap up this podcast year on a more personal note. What have been our wins and losses, what do we want to change in 2026, what scientific findings about strength training and health have surprised us the most, and which episodes of this podcast were our own favorites? Happy New Year, dear listener! Let’s talk again in January. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39408880
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Our Cardio Experience, One Year In
12/22/2025
Our Cardio Experience, One Year In
We all know that . But as , cardio is seldom a passion, and many of us skip it entirely. 2025 was the year this changed for your two podcast hosts. As heavy guys, we had a hard time fitting cardio into our lives, and all efforts to build a cardio habit in the past had failed. But not this time! Both of us managed to turn things around, and although ‘love’ might be too strong a word, we can proudly say that cardio is something we no longer struggle with. In today’s episode, we discuss what changed for us, how we successfully built our cardio habits, and what results we’ve seen from this after almost a full year as cardio bunnies! *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39379785
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Minimalist Strength Training While Cutting
12/15/2025
Minimalist Strength Training While Cutting
When you’re on , strength training is the most effective tool for increasing your fat loss while minimizing your muscle loss. But how do you maximize your chances of an efficient weight cut when you’re not able to spend a lot of time in the gym? That’s the topic in today’s episode, where we lay out our minimalist plan for short but effective strength training workouts while cutting! *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39336270
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Plateau Busting
12/08/2025
Plateau Busting
For anyone who's been training consistently for a couple of years, the plateau is an ever-present companion. But why do we plateau in the gym, and what can we do about it? As far as we know, there’s basically no research on plateaus, mainly because that would require really long training studies. However, that won’t stop us from discussing this issue! In today’s episode, we draw on our own and , and break down our best tips to break through to the next level of strength and muscle gains when everything seems to have stopped working. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39289585
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What Deep Squats Do for Your Knee Health
12/01/2025
What Deep Squats Do for Your Knee Health
By now, it’s pretty clear that are superior to half or quarter squats in basically every way: better strength gains, more hypertrophy, improved athletic performance. But what about your knee health? Squatting deep definitely puts more stress on your knee joints, so will you regret having done ass to grass squats when you’re older? In other words, are deep squats the cause of knee pain and knee injuries, or are they the solution to long-term knee health? Let's look at the science! In today’s episode, we delve into a review article titled “”. And since it’s December 1st when this episode airs, we talk a bit about our . You can open the first calendar door today, with a new one becoming available every day until December 25th. It’s a lot of fun, you should tag along! *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39196810
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Groundhog Gains, a New Premium Training Program
11/24/2025
Groundhog Gains, a New Premium Training Program
What happens if you squat, deadlift, and bench press daily for more than one hundred days? That’s what Daniel’s done, and in this episode, we discuss his experience with high-frequency training—and our new premium training program , which is available now for anyone who wants to try training like this. We also address the most common questions about daily training, such as recovery issues, whether it’s better for strength or muscle gains, and how hard you can go when following a routine like this. If you want to check out Groundhog Gains in our app StrengthLog, . *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/39120300
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Anabolic Steroids Weaken Your Tendons
11/17/2025
Anabolic Steroids Weaken Your Tendons
Bit of a mixed bag for you today, with three unrelated topics. First, we look into why athletes on anabolic–androgenic steroids so often experience tendon injuries. As far as we can remember, a possible explanation has been that the tendons can’t keep up with the fast gains of muscle mass and strength from AAS use, but indicates that there’s more going on here! Second, there's growing evidence that isometric training at long muscle lengths can build equal amounts of muscle as traditional full-range-of-motion training. We have on isometric training in resistance-trained subjects that’s kind of cool, and we break it down for you. Finally, we got a question about lifting belts on . What do they contribute, and is it worth buying one? Timestamps: 05:00 - Use of anabolic steroids and increased risk of tendon injuries 16:10 - Isometrics done at long muscle lengths build muscle better than full ROM? 26:15 - What’s the point of lifting belts, and when should you use one? (If you want to listen to the older episode we mention, about testosterone replacement treatment, .) *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
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Rest Time Might Be Overrated if Volume Is Matched
11/10/2025
Rest Time Might Be Overrated if Volume Is Matched
How long you is an important factor to consider, as longer rest times often lead to better training results since you can perform more reps in each set at any given weight compared to shorter rests. But what if you compensate for shorter rest times by doing more sets, until you’ve reached the same number of reps you would have been able to hit with longer rest between your sets? Today, we're that compared a traditional 2-minute rest between sets with resting for just 20 seconds, but doing additional sets until the participants had completed the same number of reps as the longer rest group. The results were fascinating, and we provide our breakdown and recommendations on how and when they can be applied to your own training. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38948485
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To Keep Getting Stronger You Probably Need to Train More
11/03/2025
To Keep Getting Stronger You Probably Need to Train More
To maximize strength and muscle growth, how many sets should you perform per week for each muscle and exercise? , we reported on that found surprisingly low levels of training volume were sufficient to maximize strength gains. To say that had us confused is to put it mildly. It’s finally time to revisit the topic of training volume for strength. Today, we have of the same data from a year ago, showing that you might actually have to train a lot more to maximize your strength gains. Phew. All is right with the world again. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38856800
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How to Train the Bench Press for Big, Explosive Pecs
10/27/2025
How to Train the Bench Press for Big, Explosive Pecs
If you want to get a stronger bench press, bigger pecs, and become more explosive when pushing or punching, should you train for max strength, muscle growth, or explosiveness? And what is the overlap between those three training philosophies? Today, that compares exactly this, and give you our recommendations on how to plan your own strength training for these different goals. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38766710
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Ultra-Processed vs Unprocessed Foods – Looking past the Macros
10/20/2025
Ultra-Processed vs Unprocessed Foods – Looking past the Macros
We've all heard that we should eat healthy, specifically to avoid ultra-processed food. But why? Yes, it’s easy to overeat ultra-processed food because it’s tasty. But if you count your calories and don’t overeat, are ultra-processed foods still bad for you? In today's episode, that put people on either a diet consisting of ultra-processed foods or unprocessed foods. The researchers wanted to know a lot more than just if the participants would lose or gain fat weight, and they tested a lot of fascinating stuff, from sperm quality to phthalates (plastics) and lithium levels in their bodies. Let’s break it all down! If you’re interested in how the two diets looked, check out from the study. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38617400
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How Do You Reduce Muscle Soreness? New Q&A!
10/13/2025
How Do You Reduce Muscle Soreness? New Q&A!
Are there any scientifically proven methods to reduce muscle soreness after hard workouts? And if so, should you? We’re back with another episode based on listener questions, and this is a good one. Besides muscle soreness, we discuss paused deadlifts and paused squats, as well as the optimal time of day for working out. See the timestamps below for all questions! All questions for this episode came from . Join us there and be on the lookout for when we post asking for listener questions; if you have one you’d like answered on the podcast! Timestamps: 02:20 - Question 1: Is there a biologically optimal time of day to train? 10:50 - Question 2: Should you always go for perfect form, even if it means you don't "progress" in weight lifted, or is it okay to sometimes increase the weights for a set or two, without perfect form for all reps, to "push yourself"? 16:00 - Question 3: When will the muscle heat maps in the StrengthLog app become clickable, so that we can click a specific muscle to see which exercises we can do to train it? 19:00 - Question 4: Opinions on differences in usefulness between paused deadlifts and paused squats? 26:30 - Question 5: Are there any scientifically proven methods to reduce muscle soreness after hard workouts? 36:00 - Question 6: I’m new to the gym, and my grip fails before my back when deadlifting. How do I solve this? 41:30 - Question 7: If I am able to move significantly less weight in the hack squat machine compared to in regular barbell squats, is that a sign of me cheating in the barbell squat? *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38536385
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This Is Why You Don’t Need to Stress about Protein Timing
10/06/2025
This Is Why You Don’t Need to Stress about Protein Timing
We have two topics for you today. First out is examining the impact of timing your protein intake immediately before or after workouts. Does it matter? And if so, how big are the differences? Then we tackle a topic a lot of you have been curious about: ”Daniel is training weird.” Let’s explain. Daniel has been performing the big barbell lifts almost daily for over fifty days, and he feels stronger and in better shape than he has in a long time. He’s also , and it seems you have questions. What’s his reasoning behind this experiment? How long does he plan to continue with it? What are the risks? Don’t your muscles need 48 hours of recovery before being trained again? And how should you go about it if you want to try it? Timestamps: 02:20 - Protein timing: Does it matter if you eat your protein immediately before or after your workout? 10:20 - Daniel’s weird training routine: Easy Strength – daily full body workouts for over fifty days straight. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38438245
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Will Fat Loss or TRT Boost Your Testosterone More?
09/29/2025
Will Fat Loss or TRT Boost Your Testosterone More?
Testosterone replacement therapy (TRT) is becoming more common as more and more men suffer from low testosterone. But for many men, it might just treat the symptoms instead of the root cause: unhealthy body fat levels. In today's episode, we discuss that compared one of the new weight loss drugs (tirzepatide) to TRT, to examine which is more effective for treating low testosterone. The results? Way beyond interesting! You’re going to want to hear this. We also talk about other ways to increase your testosterone levels naturally. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38276145
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8 vs 16 Sets per Week for Muscle and Strength
09/22/2025
8 vs 16 Sets per Week for Muscle and Strength
should you do weekly for your muscle groups to maximize strength and muscle gains? That is the eternal question for gymgoers, and even though this is a relatively well-researched subject, we still can’t say for sure. Let’s look into that had participants perform eight sets of leg presses per week with one leg and 16 sets with the other, to see which leg got the biggest gains in muscle mass and strength after five months of training. In this episode, we discuss this study, its results, and its practical implications for your strength training. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38250615
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How Much Do Your Biceps Grow from Rows?
09/15/2025
How Much Do Your Biceps Grow from Rows?
Rows are great for developing your upper back, but sufficiently? That certainly would be a good incentive to do more boring rows and less direct biceps work, to kill two swole birds with one stone. So, what does the science have to say about this? In today’s episode, we break down in which participants trained dumbbell rows with one arm and bicep curls with the other for eight weeks, and measured how the arms grew. The results were telling. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38155215
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Try Alternating Sets for Faster Gains and Shorter Workouts
09/08/2025
Try Alternating Sets for Faster Gains and Shorter Workouts
Longer rest times between sets typically mean larger strength and muscle gains. But what if you're short on time? Enter: ! Don’t know what alternating sets are? No worries, we explain them in the episode, while looking into that compares alternating sets with traditional sets, to see if they are the fastest route to big gains. *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38099665
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Will Pre-Exhausting Your Muscles Increase Growth?
09/01/2025
Will Pre-Exhausting Your Muscles Increase Growth?
Pre-exhaust training is a strength training philosophy popularized in the 1970s. Many bodybuilders still swear by it, but what does the scientific evidence say? In today’s episode, comparing pre-exhaust training with traditional training, and give you our thoughts on when and how to implement it in your own training. Also, on ”the pre-exhaustion principle” by Nautilus founder Arthur Jones, which we read an excerpt from during the episode (if you want to read the whole thing). *** 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 fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, .
/episode/index/show/strengthlog/id/38018745