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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How Do You Bench Press 200 kg? New Mailbag!
12/23/2024
How Do You Bench Press 200 kg? New Mailbag!
We have a great episode for you today, powered by awesome listener questions! How about planning the road from a 100 kg 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? *** 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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The Overhead Press – Best Practices for Success
12/16/2024
The Overhead Press – Best Practices for Success
The (also known as a shoulder press or a military press) is one of the most popular barbell lifts in gyms all over the world. But it’s also a lift many people struggle with, ultimately abandoning it in favor of the bench press. So, how do you become a strong, successful ? In this episode, we’ll break down the best practice technique, look into some small details that might make a big difference, and talk about the most common questions people have about this beautiful lift! *** 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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How to Choose the Right Training Program
12/09/2024
How to Choose the Right Training Program
One of the biggest mistakes you can make in your training is not following a . Today, we’re discussing why this is the case and how to find the right workout routine for you! There are many factors you might consider when picking a training program. We run through the following and give you our opinion on how much they actually matter: Your age. Your sex. How strong you are. Your training goals. Your experience level. How you train today. Will you enjoy the new program? How many days can you train weekly, and for how long each time? We finish the episode by answering two listener questions: Is "greasing the groove" productive, or does it count as junk volume? As an experienced novice, how should I periodize for strength? Also, check out the in our workout tracker app StrengthLog! It’s live now and gives you a new workout every day up until Christmas Day. *** 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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Squats vs Hip Thrusts for Booty Gains and Performance
12/02/2024
Squats vs Hip Thrusts for Booty Gains and Performance
Which exercise is better for building your glutes and quadriceps, the or the ? And which is better for improving your jumping and sprinting performance? Today, we're discussing a new study that looked into these questions. And we follow that up by answering the following listener questions on hip thrusts versus squats: Why do training discussions always seem to be either or, never both? If I'm only gonna do one of them for a big beautiful butt, which one? Is it productive to do both in the same workout? I don't like hip thrusts. What is the best foot position to make squats hit the glutes more? My coach programs squat myo-reps sets, (30 reps @ 70% 1RM). How can I get her to stop? Lastly, check out the in our ! It’s live now and gives you a new workout every day up until Christmas Day. *** 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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Get Big to Get Strong
11/25/2024
Get Big to Get Strong
If you want to become really strong, you’ll also need to . But how much does your muscle mass correlate with your strength levels? And how should you train to optimize either one? This is a fascinating topic. To kick things off we have a new study examining the correlation between chest muscle thickness and bench press 1RM. Yes, yes, we know. Every person who confuses correlation with causation ends up dying. But hear us out! To broaden the discussion, we also answer a bunch of great questions from you guys and gals. *** 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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Is More Training Always Better?
11/18/2024
Is More Training Always Better?
should you do weekly for the biggest and fastest gains in strength and muscle size? How ? Is the sky the limit, where more training always leads to more muscle growth? Today, we cover a new meta-study that hints at what the upper limits of muscle growth, strength gains, and training frequency might be. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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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How Long Can You Be in a Caloric Deficit? Mailbag!
11/11/2024
How Long Can You Be in a Caloric Deficit? Mailbag!
In the , we established that you can —even if you’re not a beginner in the gym. Let’s follow that up with a bunch of great questions on the same topic, sent in by our fantastic listeners! Timestamps: 05:50 – Question 1: I'm trying to be in a caloric deficit to lose body fat and lower my body fat percentage. How long can you be in a deficit of around 500-800 calories daily before the effect diminishes? Does the metabolism decrease by a lot? 12:00 – Question 2: How would you structure your strength training during a caloric deficit? 17:00 – Question 3: How much does muscle mass affect caloric needs? Can you increase your resting metabolic rate if you build bigger muscles? 21:00 – Question 4: How big of a caloric surplus should you be on to build muscle? When does the surplus become unnecessarily big? 26:00 – Question 5: If I recall correctly, you mentioned in an earlier episode that you should eat the amount of protein appropriate for your target weight when on a diet. This means that if I weigh 100 kg and want to drop down to 80 kg, and I want to eat 2 g protein/kg, I should count my protein need using 80 kg and not 100 kg. Will I lose more muscle mass if I do that compared to if I would have counted using 100 kg? 30:30 – Question 6: I strength train 3-4 days per week, and on the 5th day, I started doing kickboxing cardo, which usually burns around 1,000 calories in an hour. On the kickboxing days, I end up in quite the caloric deficit compared to the rest of the week, where I eat to a maintenance level of around 2,400 calories. My question is: should I make it a point to replace those extra 1,000 calories I burn from kickboxing in order to maintain my muscle growth, or is it not such a big deal since it is just one day a week? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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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Build Muscle While Losing Fat!
11/04/2024
Build Muscle While Losing Fat!
We’ve already done three episodes on fat loss (see episodes , , and ). Now it’s time to tackle the holy grail: ! Most know that this is quite easy for overweight beginners. But what about the rest of us? Can it even be done without cycles of bulking and cutting? Let’s discuss it! To help guide us, we will also answer a handful of questions on the topic from you guys. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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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How Often Should You Change Exercises?
10/28/2024
How Often Should You Change Exercises?
Do you gain more muscle and strength when you change your exercises regularly, or can you keep doing the same ones all the time? That’s the topic for today, and to kick the discussion off we have on this subject! The researchers wanted to see if varying exercises (for the same muscle group) are superior to just doing the same exercises all the time, and recruited 90 untrained women to do so. The results? Expected and surprising at the same time! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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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Mailbag: Your Best Questions on Arm Training!
10/21/2024
Mailbag: Your Best Questions on Arm Training!
It’s time to wrap up the mini-series on training for bigger arms, with your best questions on how to succeed. Should you, for instance, train your arms daily for better gains? And how do you train if one of your arms is in a cast because it’s broken? You guys had so many good questions today! See the timestamps below. And don’t miss the last one, where we discuss muscle asymmetry between the left and right arm. Having one arm that’s bigger and stronger than the other one, is quite a common worry out there … Timestamps: 03:15—Question 1: Is it counterproductive to train arms every day? By that, I mean to train them hard and with high volume—not just a few reps after the regular training. Some believe that it is not possible to overtrain the arms. 09:30 – Questions 2 & 3: What has more visual impact, big biceps or big triceps? And how much of a difference do the shoulders make for the appearance of the arms? 12:25 – Question 4: Please give us some fun and effective exercises for the forearms! 17:50 – Question 5: Is it possible to train your arm to prevent tearing the bicep tendon while deadlifting? 22:00 – Question 6: How should you train if you have a broken arm? 26:40 – Question 7: When doing overhead triceps extensions I get a cramp in my left rotator cuff. Is that because of mobility issues, and will it disappear if I just continue doing this movement? 30:30 – Question 8: What is the best exercise method to increase 1RM in barbell bicep curls? 35:50 – Question 9: I’m 79 years old and I have, against all odds, managed to build substantial biceps and triceps muscles after 5 years of strength training. The problem is that I got bigger muscles in my left arm. I’m right-handed and can handle more with that arm. Should I do more reps with the right arm to trigger those muscles more? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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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How to Train for Thicc Triceps
10/14/2024
How to Train for Thicc Triceps
The triceps are one of the biggest muscles in the upper body, and for big-looking arms, they are more important than your biceps—making up around two-thirds of the muscular volume in your upper arms! Training the triceps is not as straightforward as training the biceps, and if you want big, strong triceps, you’ll need to know the tricks of the trade. In this episode, we give you a quick anatomy lesson, followed by exercise selections and our recommendations for sets and reps. In the next one, we’ll answer your questions about training for big arms. If you want to know more about our . *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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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How to Build Big Biceps
10/07/2024
How to Build Big Biceps
Here we have it, every man’s (and quite a few women’s) biggest dream: bigger biceps! Is it enough to only do pull-ups and rowing exercises for maximum bicep growth, or should you add direct bicep work too? After a short anatomy lesson, we present you with everything you need to know about building big, juicy upper arms, including exercise selection, training frequency, and different approaches on how to include bicep training in your workout routine. Next episode, we’ll flip the coin and talk about the other side of your upper arm—your triceps! Also, we have merch now: check out for t-shirts and coffee cups. We’ll add more products and prints soon. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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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Is Your Physique Balanced Enough? Listener Questions!
09/30/2024
Is Your Physique Balanced Enough? Listener Questions!
Wow, you guys and gals really sent in a bunch of great listener questions today. Thank you for making this podcast both informative and fun! How about talking about the concept of progressive overload for older lifters? Or about the often-claimed importance of having a balanced physique to avoid injuries? See the timestamps below for all listener questions. Also, we have merch now! Check out for t-shirts and coffee cups. We’ll add more products and prints soon. Timestamps: 02:10 – Question 1: Is it too long between workouts if I only do full-body workouts every fifth day? 06:45 – Question 2: If I’m never going to compete in powerlifting, should I use a lifting belt anyway? 11:45 – Question 3: How do I know if my physique is balanced enough? 17:10 – Question 4: How do I recover from acute low back pain (lumbago) as fast as possible? 23:10 – Question 5: How do I count my working sets? 26:00 – Question 6: I have a little ribbon of fat just below my belly button that I’ve been trying to get rid of. I’m 74 years old I go to the gym six days a week and I train an hour to an hour and a half every day. 30:10 – Question 7: How do I adjust progressive overload goals when my body is naturally slowly declining because it’s aging? 36:00 – Question 8: How important is it to refill with electrolytes after a workout? 38:40 – Question 9: I drink a full pot of coffee during my workouts. Am I stupid? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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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The Most Overhyped Fitness Supplements
09/23/2024
The Most Overhyped Fitness Supplements
covered the three best fitness supplements to spend your money on, and three that might be worth it under special circumstances. We flip the coin today, talking about the most overhyped supplements for strength and fitness. Either because they have been shown to not live up to the claims of the supplement companies or because they can’t be deemed safe for human consumption yet. Does this mean that it might be worth your money if we don’t mention a specific supplement in this episode? Absolutely not. The ones in the timestamps below are only the most popular ones, but there’s a lot of crap out there. Save your money. Timestamps: 04:10 – BCAA 09:30 – Turkesterone & ecdysterone 15:15 – Testosterone boosters 18:30 – Fat burners 22:45 – HMB For a more complete supplement guide in PDF form, . *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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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The Best Supplements for Your Fitness Goals
09/16/2024
The Best Supplements for Your Fitness Goals
Which supplements are worth your money, and which are not? In this episode, we’ll examine what the science actually says about fitness and strength-related supplements, to give you our list of the best ones. When all is said and done, not many supplements remain that are worthy of your money—the opposite of what supplement companies want you to hear. However, we hope you’ll be interested in this knowledge. But! There are a few that will help you become bigger and stronger. And they are mostly quite inexpensive. We’ll discuss six different ones (see the timestamps below), how they can improve your training, and to what degree they are worth investing in. Next week, we’ll cover overhyped supplements to avoid! Timestamps: 07:00 – Protein supplements 18:00 – Creatine monohydrate 26:00 – Caffeine 31:50 – Vitamin D 35:40 – Omega 3 fatty acids 41:20 – Beta-alanine For a complete supplement guide in PDF form, . *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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.
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How to Lose Fat – Crash Diets
09/04/2024
How to Lose Fat – Crash Diets
In the final episode of our trilogy on fat loss, we discuss crash dieting. Crash diets—also known as very-low-calorie diets and semistarvation diets—are very popular, and we’re here to tell you exactly how stupid it is to go on one and expect sustainable results. Especially if you care about your muscle mass, which we do believe most of our listeners do. But can you do a successful crash diet, and how would that look? And what’s the superior alternative? If you haven’t listened to parts 1 and 2 of our How to Lose Fat trilogy, you can do so here: Want all answers and secrets about fat loss in an easy-to-read format? Check out our ebook . *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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.
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How to Lose Fat – Your Best Questions
08/29/2024
How to Lose Fat – Your Best Questions
In , we covered the basics of fat loss. Today, we continue this miniseries on training and eating to lose fat by answering your best questions on the topic. Is starvation mode real? How do you deal with the lack of energy on a caloric deficit? Is it a myth that strength training burns fat? How do you avoid regaining all the weight you’ve lost? See the timestamps below for all questions! Timestamps: 05:20 – Question 1: Should my approach to losing weight differ if my goal is to retain as much strength as possible, compared to retaining as much muscle mass as possible? 09:00 – Question 2: Why is it so hard to lose weight? 11:20 – Question 3: How do you best deal with the lack of energy when on a caloric deficit? 14:00 – Question 4: What should I do to not gain weight quickly again after a weight loss diet? 18:10 – Question 5: Is it a myth that strength training leads to weight loss, or more specifically, fat burning? 22:50—Question 6: Why does my weight loss diet stop working and my weight loss stagnate, and how should I counteract that? 28:40 – Question 7: Are you two, the hosts, comfortable in your bodies, or do you want changes? For Philip’s more extensive answer to question 7, read his column . Want all answers and secrets about fat loss in an easy-to-read format? Check out our ebook . *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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.
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How to Lose Fat – The Basics
08/22/2024
How to Lose Fat – The Basics
is the most common fitness goal for both men and women. It’s most commonly expressed as wanting to , but it’s fat we want to lose – not our hard-earned, important, beautiful, and sexy muscle mass! In this episode, we teach you the basics about eating and training to lose fat. Should you count calories? What should you eat? How much ? In the upcoming part 2, we’ll explore the subject further with the help of your best questions. Have a question you want answered? Leave it in ! Timestamps: 05:30 – Why do people want to lose fat? 08:30 – Why do we gain weight? 13:00 – How to lose fat Want all answers and secrets about fat loss right here, right now? Check out our ebook . *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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.
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Let’s Build Great Thighs!
08/15/2024
Let’s Build Great Thighs!
For optimal quad growth, it’s probably not enough to just train squats, leg presses, or similar exercises. This has been bro science for decades, and today we will discuss . The study had the participants train the leg press with one of their legs, and leg extensions with the other one. And the results of muscle growth in the quadriceps differed enough to make a long-term difference in your training! Want to try a great leg workout? , then download and find the same workout for free on the workout tab. It’s simply called Leg Workout. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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.
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How Many Weekly Sets for Strength and Muscle Mass?
07/02/2024
How Many Weekly Sets for Strength and Muscle Mass?
is a never-ending topic of debate. How many reps should you do when you want to become bigger and stronger? How many working sets? We focused on reps in , so today it’s time to focus on our favorite way to measure training volume: the number of working sets you train at or close to failure for any given lift or muscle group. We kick things off with on football players with plenty of gym experience, that . Then we broaden our discussion, by answering a handful of questions on this topic from our listeners. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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.
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10 Tips to Increase Your Bench Press
06/26/2024
10 Tips to Increase Your Bench Press
There’s been much ado about bench press in this podcast. In , we talked about the mistakes you should avoid if you want to become a great bench presser. But that episode focused on the negatives, and today we feel much more positive. What are the best practices of , that you should implement immediately in your own workout routine? We’ve gathered our , no matter if your goal is to build bigger pecs or to compete in powerlifting. Enjoy! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe button! You can also follow us on Instagram. You’ll find Daniel at , and Philip at . Become a part of our . *** 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.
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We Answer Eleven Great Questions on Strength & Health
05/23/2024
We Answer Eleven Great Questions on Strength & Health
You asked, we answered. And what an amazing bunch of questions you sent in! Thank you for both listening and contributing to the podcast. The timestamps for all questions are listed below. We’ll discuss yoga, sleeping positions, high-rep training for squats and deadlifts, rest days, and more! Timestamps: 04:30 – Question 1: Do you think the sleeping position matters for muscle growth? 08:45 – Question 2: I want tips on calluses in the palms of my hands! What do you do to keep them at a reasonable level? 12:40 – Question 3: What’s your view on endurance-focused strength training such as Body pump? 19:25 – Question 4: If you are training for strength, would you expect better gains over time (say after 2-3 months) if you did yoga (45-minute sessions) on rest days (at least 2-3 times a week) vs. just resting? 23:30 – Question 5: How important are rest days really? 28:10 – Questions 6 and 7: If one is doing suboptimal training (at least by the definitions for what is considered optimal) but still “working hard,” can gains and/or maintenance still be made? And: If you stop progressing in weightlifting and keep on lifting the same weights (same sets, reps, and weights), what happens with your strength and muscle size? 38:30 – Question 8: Why does high-rep training work better for the bench press than for squats and deadlifts? 43:15 – Question 9: What is the body recomposition method, and does it have any credibility? 48:30 – Question 10: How do I train to maintain being a good runner and a great powerlifter simultaneously? 58:00 – Question 11: Does poor form/technique when lifting weights in the gym cause injuries? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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.
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Lift as Fast as Possible for Better Strength Gains
05/16/2024
Lift as Fast as Possible for Better Strength Gains
How much does the lifting tempo you use in the gym matter? Well, a lot, at least according to that lays the foundation for today’s episode. The study showed that lifting weights intentionally slowly leads to slower strength gains, while lifting them as fast as possible leads to faster ones. But what about injury risk? The eccentric phase of the lift? Take our hand and we’ll show you the way to faster gains! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe button! You can also follow us on Instagram. You’ll find Daniel at , and Philip at . Become a part of our . *** 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.
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Protein for Muscle Growth: All You Need to Know!
05/08/2024
Protein for Muscle Growth: All You Need to Know!
Strength training and enough are the keys to stimulating muscle growth. Recovery and sleep matter, too, of course, and we’ll cover those subjects in future episodes. But today we’re talking about protein, buddy. How much for muscle growth? Does the amount change if you’re also trying to lose weight? How much protein can you use for hypertrophy from a single meal? And what are the best sources of high-quality protein? In this episode, we cover all the basics about protein for anyone looking to pack on more muscle mass! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe button! You can also follow us on Instagram. You’ll find Daniel at , and Philip at . Become a part of our . *** 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.
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The Quick Guide to Training for Muscle Growth
04/30/2024
The Quick Guide to Training for Muscle Growth
If your goal in the gym is to , you just need to know the basics and a few core principles. In this episode of The Strength Log, we'll break it down for you: How fast can you gain muscle mass? What causes your muscles to grow? How often should you train a muscle group? How many weekly sets should you hit your muscle groups with? How many reps should you do in each set? How long should you rest between sets? What are the best exercises when training for muscle growth? That’s about it. It’s not very complicated—in theory—but the more time we spend in the gym, the more we tend to forget about what actually matters. So, here you go: our quick guide to ! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe button! You can also follow us on Instagram. You’ll find Daniel at , and Philip at . Become a part of our . *** 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.
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Make Compound Exercises Your Bread and Butter
04/25/2024
Make Compound Exercises Your Bread and Butter
are the closest thing you’ll ever come to a shortcut in your strength training. These lifts will not only work a single muscle group; instead hitting several at once, saving you time. Compound lifts will enable you to train all major muscle groups quickly and with fewer exercises, compared to working each muscle separately with isolation exercises. This episode discusses the benefits of focusing on compound exercises—and a few cons—and gives for all muscle groups. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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 our . 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.
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Become Great at Squats by Fixing These Mistakes
04/17/2024
Become Great at Squats by Fixing These Mistakes
Which mistakes are actually holding you back from becoming a world-class ? Or even a decent one? They might not be the ones you think (clickbait!), and in this episode of The Strength Log podcast, our mission is to make you less afraid of the stuff random squat gurus on the World Wide Web tell you that you must fix before you’re allowed to put some real weights on the barbell. So, how much should you care about your buttwink? Your knees collapsing? Not breaking parallel? We have around fifteen squat mistakes to discuss, so let’s get started! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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 our . 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.
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Answering Your Best Questions on Strength Training
04/09/2024
Answering Your Best Questions on Strength Training
We made it to ten episodes! That’s worth a small celebration, don’t you think? That’s why this episode is fully dedicated to answering questions from our listeners. From the ones you sent in, we picked eighth. See the timestamps below! Timestamps: 02:50 – Question 1: What rep ranges do you prefer when strength and muscle mass are the priorities? 06:40 – Question 2: How do I build bigger glutes without hip thrusts? I'm doing at-home workouts with only a barbell and dumbbells. 09:00 – Question 3: It’s summer soon. How much do I need to train to avoid losing my gains? 13:20 – Question 4: Do cold showers (not baths) harm muscle growth if taken 12–24 hours after training? 16:30 – Question 5: What is the #1 lesson you’ve learned in the gym, that helped you the most regarding progression and/or motivation for your training? 20:00 – Question 6: Say that you want to test your general strength and fitness in the gym quarterly, using the same tests every time. The test can only take one hour, not including warm-up. Which exercises should the test contain, and for how many reps? 27:25 – Question 7: Does creatine lose its effect if you put it in coffee or tea? 29:50 – Question 8: Bench press, squat, or deadlift: You can only do two for the rest of your life. Which one will you never train again, and why? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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 our . 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.
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Machines or Free Weights, When Does Your Choice Matter?
04/04/2024
Machines or Free Weights, When Does Your Choice Matter?
Free weights are the superior choice at the gym, says many people. Barbells, dumbbells, kettlebells, and such are much ! Don’t waste your time sucking up to the machines! But wait! Don’t use free weights, you’ll hurt yourself! Use machines instead, they are much safer and more efficient for building your muscles and strength! Says others*. : the eternal debate amongst gym bros and sisters. Today, we’re here to settle this debate. What does the science say? Can we clearly say one option is better than the other, no matter if you’re training for strength, bodybuilding, sports, or just the health benefits of lifting heavy stuff? We finish the episode with a handful of questions from our listeners. If you want to be able to ask us questions in the future, . After a four-week hiatus (i.e., sick leave), The Strength Log podcast is finally back! *Skynet *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe 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 our . 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.
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Are These Deadlift Mistakes Holding You Back?
03/11/2024
Are These Deadlift Mistakes Holding You Back?
What are the most common mistakes? In today’s episode, we’ve compiled the we believe are holding people back, but are also easily correctable. If you want to improve your deadlift instantly, correcting these mistakes will be the closest you’ll come to a quick fix. We also discuss injury prevention and equipment like shoes, lifting straps, and chalk, and recommend proven . For a video demonstration of the five-step deadlift set-up mentioned in the episode, . Daniel also recommends Adam Meakins’ Instagram account, which . Alrighty then, let’s lift until we’re dead! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that subscribe button! You can also follow us on Instagram. You’ll find Daniel at , and Philip at . Become a part of our community . *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download our . 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.
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