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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

33:30

Is More Training Always Better?

The Strength Log ·

2024/11/18

How many sets should you do weekly for the biggest and fastest gains in strength and muscle size? How many workouts per week? 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

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38:33

How Long Can You Be in a Caloric Deficit? Mailbag!

The Strength Log ·

2024/11/11

In the last episode, we established that you can build more muscle mass while losing fat—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 –

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31:14

Build Muscle While Losing Fat!

The Strength Log ·

2024/11/04

We’ve already done three episodes on fat loss (see episodes 20, 21, and 22). Now it’s time to tackle the holy grail: How to build more muscle mass while still losing fat! 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

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37:05

How Often Should You Change Exercises?

The Strength Log ·

2024/10/28

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 a fun new study 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

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46:55

Mailbag: Your Best Questions on Arm Training!

The Strength Log ·

2024/10/21

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

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30:10

How to Train for Thicc Triceps

The Strength Log ·

2024/10/14

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

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42:55

How to Build Big Biceps

The Strength Log ·

2024/10/07

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

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44:55

Is Your Physique Balanced Enough? Listener Questions!

The Strength Log ·

2024/09/30

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 strengthlog.com/shop for t-shirts and coffee cups. We’ll add more products and prints soon. Timestamps:

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29:30

The Most Overhyped Fitness Supplements

The Strength Log ·

2024/09/23

Last episode 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

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48:22

The Best Supplements for Your Fitness Goals

The Strength Log ·

2024/09/16

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

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26:15

How to Lose Fat – Crash Diets

The Strength Log ·

2024/09/04

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

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38:20

How to Lose Fat – Your Best Questions

The Strength Log ·

2024/08/29

In part 1, 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

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37:55

How to Lose Fat – Part 1

The Strength Log ·

2024/08/22

Losing fat is the most common fitness goal for both men and women. It’s most commonly expressed as wanting to lose weight, 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 protein? 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

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25:46

Let’s Build Great Thighs!

The Strength Log ·

2024/08/15

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 a new study that confirms this. 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? Check out this article, then download

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41:07

How Many Weekly Sets for Strength and Muscle Mass?

The Strength Log ·

2024/07/02

Training volume 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 episode 5, 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 a new study from Brazil on football players with plenty of gym experience, that measured the effects of different weekly set

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43:42

10 Tips to Increase Your Bench Press

The Strength Log ·

2024/06/26

There’s been much ado about bench press in this podcast. In episode 6, 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 training the bench press, that you should implement immediately in your own workout routine? We’ve gathered our 10 best tips on how to increase your bench press, no matter if your goal is to build bigger pecs or to compete in

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01:05:23

We Answer Eleven Great Questions on Strength & Health

The Strength Log ·

2024/05/23

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

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26:23

Lift as Fast as Possible for Better Strength Gains

The Strength Log ·

2024/05/16

How much does the lifting tempo you use in the gym matter? Well, a lot, at least according to a new meta-analysis 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

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38:12

Protein for Muscle Growth: All You Need to Know!

The Strength Log ·

2024/05/08

Strength training and enough protein 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. Because everybody loves protein. How much protein should you eat daily 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

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30:50

The Quick Guide to Training for Muscle Growth

The Strength Log ·

2024/04/30

If your goal in the gym is to train for muscle growth, 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

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