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PODCAST

The Strength Log

Daniel Richter & Philip Wildenstam

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!

health & fitness fitness

All Episodes

25:50

You Should Do More Than One Type of Bicep Curl

The Strength Log ·

2025/04/06

Which type of bicep curl is best if you want to grow your biceps? A new, impressive bicep study adds to the evidence that just doing regular curls might not be optimal, comparing bicep growth between two exercises where one was performed with a shortened bicep position and one with a lengthened bicep position. After discussing optimizing your bicep growth, we move on to two listener questions. See the timestamps below! Timestamps: 03:20 - Main subject 15:20 - Question 1: If I want to increase my

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35:49

Why Cycle between Bulking and Cutting?

The Strength Log ·

2025/03/31

If you want to build more muscle mass, is it a good strategy to bulk up first before cutting down to the same weight again, hopefully with more quality mass on your body than you started out with? Bodybuilders do this all the time, but do you really need to if you don’t plan to compete? Another strategy is to stay at the same weight, slowly losing fat while adding muscle mass. That’s what we’re discussing today. Using a new case study in which beginners did a 24-week bulk and cut cycle, we examine

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33:02

Does Slow Lifting Boost Muscle Growth?

The Strength Log ·

2025/03/24

If you lower the weights slowly when training, will that boost your muscle growth and strength gains? In today’s episode, we’re discussing a new meta-analysis (still in preprint) that pooled the results from eight studies on this topic, to see if an intentionally slow eccentric tempo when strength training produces better results. The results gave us a lot to debate, so let’s dive in! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow

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36:25

Will Late-Night Carbs Make You Fat?

The Strength Log ·

2025/03/17

If you eat carbs before bedtime, you’ll become fat. At least, that’s what people have been claiming for decades—but is it true or just another fitness myth? Today, we have a new study looking into whether carbohydrates eaten in the evening are more prone to becoming body fat, and whether it matters if the carbs are of the fast (tasty) or slow (boring) kind. We round off the episode with a listener question about 1RM-based training programs in the StrengthLog Workout Tracker App. Timestamps: 03:15 -

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28:14

Cardio or Strength Training for Fat Loss and Health?

The Strength Log ·

2025/03/10

Which type of training is better for fat loss and reducing your risk of cardiovascular disease: cardio or strength training? Today’s topic is a new, impressive study looking into this question, and we break it down for you! If you exercise at least partly for your health, this is the episode for you! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You’ll find Daniel at @strengthdan, and

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56:09

How to Deal with Plateaus in Your Training – New Mailbag

The Strength Log ·

2025/03/03

How can you measure progress without testing your 1RMs? How do you best deal with plateaus in your training? And what do we think about low-volume, high-intensity training for muscle hypertrophy? The first mailbag of the year is here, and it’s a good one! Read the timestamps below for every listener question we answered. Timestamps: 01:45 - What’s your best tip to mentally handle periods without progress (in both strength and physique) for intermediate lifters? 08:00 - What are the most overlooked

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31:14

Do You Benefit from Carbs during Workouts?

The Strength Log ·

2025/02/24

How important are carbohydrates for your strength training results? And if you’re planning for a long, grueling workout—should you even bring carbs with you to the gym, to eat or drink during the workout? That’s the main subject for today, aided by a new, randomized, triple-blind, placebo-controlled crossover trial on intra-training carbohydrate ingestion in CrossFit-trained adults. In the second half of the episode, we move on to more personal matters: How did Daniel’s bench press competition go

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43:07

Best Ways to Save Time in the Gym

The Strength Log ·

2025/02/17

How can you save time in the gym while still building muscle and getting stronger? Today, we’re discussing time-saving training techniques like drop-sets, rest-pause training, myo-reps, and supersets. A follow-up question for people short on time in the gym is: If you only have time to focus on one muscle group or lift, how little can you train the rest of your body without losing strength and muscle mass? *** Do you like what you hear so far? Please leave a five-star review in your podcast player

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52:04

Your Training Journey from Beginner to Advanced

The Strength Log ·

2025/02/10

What does a training journey look like, going from being a beginner to intermediate to advanced? And how should your training change so that you keep making gains? That’s the topic for today, and we talk about how your body responds to training differently depending on how much and for how long you’ve trained, how your approach to your workouts will have to change during the journey, and why sleep, diet, and other recovery tools become increasingly important the more advanced you become. Fun

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36:52

Weight Loss from Exercise: A Myth?

The Strength Log ·

2025/02/03

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

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38:39

How Many Calories Do You Burn Lifting Weights?

The Strength Log ·

2025/01/27

How many calories do you burn lifting weights, and do you burn more calories if you use light or heavy weights? Also, should you even care about that when the main reasons for strength training are to build muscle and become stronger and healthier (plus look better naked)? Knowledge is power—and in today’s episode, you’ll learn what researchers have discovered when measuring calories burned during weightlifting! We end the show by talking about Daniel’s upcoming bench press meet. Timestamps: 02:30

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30:42

Are Unilateral Exercises Superior to Bilateral?

The Strength Log ·

2025/01/20

Which is better for muscle growth and strength gains: unilateral exercises, where you work one side at a time, allowing for more focus on that particular muscle, or bilateral exercises, which lets you use heavier weights? Today, we're breaking down a new meta-analysis looking into this, and give you our practical takeaways. We also answer a few listener questions, see the timestamps below. One final thing: We have a Reddit community now! Join us at r/strengthlog/. Timestamps: 03:45 - Unilateral vs

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44:49

Common Beginner Questions About Strength Training

The Strength Log ·

2025/01/13

Last week, we gave beginners to the world of strength training our ten best insights and tips, to make the journey to success in the gym easier. Today, we answer some of the most common questions beginners have about starting to lift weights! Timestamps: 03:40 - Question 1: Protein is important. But how important are carbohydrates and carbs? 07:30 - Question 2: Do I really need to follow a program from day 1 as a beginner? 11:20 - Question 3: When can I count myself as strong? 15:00 - Question 4:

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39:36

Ten Things Every Beginner Should Know

The Strength Log ·

2025/01/06

If you are a beginner in the gym, wanting to learn how to lift weights, get stronger, and become more muscular, this is the episode for you. How should you plan your training? What exercises should you do? And which equipment is worth your money? In short, we discuss the ten things you should know for a successful strength training journey—tips that can save you from years of mistakes. If you already are a loyal listener, we believe this one has good stuff to teach you, too—it’s quite easy to forget

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28:22

How to Set Goals (and Reach Them)

The Strength Log ·

2024/12/30

Do you have a New Year’s resolution prepared? Setting and chasing goals can be fun and inspire you to become better, but it’s way too easy to set the wrong kind of goal—and then fail after just days or weeks. Whether you want to lose weight, hit a new PR in the gym, or create the habit of working out a few times per week, this is the episode for you. We discuss evidence-based methods for goal setting, that will increase your chances of success, boost your motivation, and make you feel better about

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56:33

How Do You Bench Press 200 kg? New Mailbag!

The Strength Log ·

2024/12/23

We have a great episode for you today, powered by awesome listener questions! How about planning the road from a 100 kg bench press 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

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55:09

The Overhead Press – Best Practices for Success

The Strength Log ·

2024/12/16

The standing overhead press (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 overhead presser? 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

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41:18

How to Choose the Right Training Program

The Strength Log ·

2024/12/09

One of the biggest mistakes you can make in your training is not following a training program. 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

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39:37

Squats vs Hip Thrusts for Booty Gains and Performance

The Strength Log ·

2024/12/02

Which exercise is better for building your glutes and quadriceps, the barbell squat or the hip thrust? 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

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45:03

Get Big to Get Strong

The Strength Log ·

2024/11/25

If you want to become really strong, you’ll also need to become bigger. 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

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